{"id":130,"date":"2021-05-05T15:00:34","date_gmt":"2021-05-05T15:00:34","guid":{"rendered":"https:\/\/neshio.de\/?p=130"},"modified":"2021-11-16T14:43:31","modified_gmt":"2021-11-16T14:43:31","slug":"proteinreiche-lebensmittel","status":"publish","type":"post","link":"https:\/\/neshio.de\/it\/alimenti-ad-alto-contenuto-proteico\/","title":{"rendered":"6 alimenti ricchi di proteine da non trascurare"},"content":{"rendered":"

Inserite questi alimenti ricchi di proteine nella vostra prossima lista della spesa.<\/p>\n\n\n\n

Avete visto i recenti titoli dei giornali sulla perdita di popolarit\u00e0 del tonno in scatola? Secondo l'USDA, negli ultimi anni le vendite di questa forma proteica conveniente e di alta qualit\u00e0 sono calate di ben 40%. A quanto pare, ci\u00f2 \u00e8 dovuto principalmente al fatto che i millennial non lo acquistano perch\u00e9 preferiscono pasti pi\u00f9 freschi.<\/p>\n\n\n\n

Se anche voi preferite rinunciare al tonno in scatola, potreste essere alla ricerca di alimenti alternativi ricchi di proteine che siano veloci, facili e versatili. Eccone sei che probabilmente non mangiate abbastanza spesso, e modi semplici per incorporarli in pasti equilibrati.<\/p>\n\n\n\n

Lenti<\/h2>\n\n\n\n

Oltre alle opzioni in scatola e surgelate, \u00e8 possibile acquistare lenticchie pronte al vapore nella sezione prodotti di molti mercati. Una porzione da una tazza contiene circa 18 grammi di proteine, 16 grammi di fibre (oltre 60% del vostro obiettivo giornaliero) e un'abbondanza di vitamine, minerali e antiossidanti. Per un pasto in pochi minuti, fate saltare una generosa manciata di verdure a foglia con un condimento a base di aceto balsamico, senape macinata e condimento alle erbe italiane. Aggiungete le lenticchie, un quarto di avocado e qualche cucchiaio di semi di zucca. Con le lenticchie, avrete ottenuto un alimento ricco di proteine in modo semplice e veloce.<\/p>\n\n\n\n

Burger di proteine del pisello<\/h2>\n\n\n\n

Pur preferendo sempre gli alimenti integrali a quelli trasformati, sono una grande fan degli hamburger preparati con le proteine di pisello, che derivano dai piselli gialli e sono quindi un alimento ricco di proteine. La proteina di pisello \u00e8 naturalmente priva di glutine e non \u00e8 un allergene comune. \u00c8 anche facile trovare hamburger di piselli preparati con ingredienti integrali. Una porzione pu\u00f2 fornire almeno 25 grammi di proteine. Li uso in vari modi, tra cui sbriciolati nelle insalate, nei soffritti e arrotolati in involucri di collard con verdure tritate e insalata di cavolo all'aceto. Le adoro anche intere, tra le foglie di lattuga, insieme a pomodori, cipolle e avocado, servite con patatine fritte.<\/p>\n\n\n\n

Uova sode<\/h2>\n\n\n\n

Le uova sode sono facilissime da preparare, ma si possono anche acquistare precotte. Ogni uovo intero fornisce circa 6 grammi di proteine. Quindi avete il vostro alimento ricco di proteine. Recenti ricerche dimostrano inoltre che il colesterolo delle uova, contenuto interamente nel tuorlo, ha un effetto negativo minimo o nullo sul colesterolo nel sangue. Infatti, \u00e8 stato riscontrato che Studio<\/a> che negli adulti sani, fino a tre uova intere al giorno aumentano i livelli di colesterolo \"buono\" HDL e riducono quello \"cattivo\" LDL. Il tuorlo contiene inoltre la maggior parte delle sostanze nutritive dell'uovo e contiene almeno 90% o tutte le coline, la vitamina D , il calcio, il ferro, lo zinco, la vitamina B12, gli antiossidanti e gli acidi grassi omega-3.<\/p>\n\n\n\n

Aggiungete le uova sode alle insalate per un immediato apporto proteico. Mi piace anche tagliarne qualcuna e metterla insieme a spinaci, pomodori, cipolla rossa, sedano e peperoni e a una piccola porzione di quinoa cotta e raffreddata, condita con mezzo avocado schiacciato.<\/p>\n\n\n\n

Proteine vegetali in polvere<\/strong><\/h2>\n\n\n\n

Ecco un altro alimento trasformato che pu\u00f2 essere preparato con ingredienti semplici e puliti e utilizzato in vari modi. Un misurino di proteine vegetali in polvere pu\u00f2 fornire almeno 20 grammi di proteine con pochi carboidrati e grassi. Oltre ai frullati, si possono aggiungere proteine vegetali in polvere semplici e non aromatizzate per aumentare il contenuto proteico dell'avena notturna, dei pancake alla banana, delle zuppe sostanziose e del porridge di cavolfiore.<\/p>\n\n\n\n

Fagioli<\/strong><\/h2>\n\n\n\n

Se non possedete un apriscatole, come sembra che facciano molti millennial, cercate i fagioli venduti in cartoni a chiusura ermetica. Una tazza di fagioli biologici vegetariani contiene circa 12 grammi di proteine e fibre ciascuno. Per un pasto veloce, servite i fagioli con broccoli surgelati cotti al vapore e conditi con pesto senza latticini. Una deliziosa forma alimentare ricca di proteine. Oppure abbinateli a un'insalata fresca di giardino con una vinaigrette balsamica a base di EVOO.<\/p>\n\n\n\n

Yogurt greco<\/strong><\/h2>\n\n\n\n

Sia lo yogurt greco di origine vegetale che quello di origine casearia alimentato ad erba possono essere una buona fonte di proteine pronte da mangiare. A seconda della marca, un singolo contenitore di una variet\u00e0 vegetale fornisce 11-14 grammi di proteine. Il bello dello yogurt greco semplice \u00e8 che si pu\u00f2 gustare sia dolce che salato. Per una versione dolce, aggiungete frutta fresca, noci o semi, un filo di sciroppo d'acero, un pizzico di cannella e un pizzico di zenzero fresco grattugiato. Per una versione salata, aggiungete aglio, aneto fresco, aceto di vino rosso, sale marino e pepe nero e mescolate con verdure come fette di cetriolo, pomodori e cipolla rossa.<\/p>","protected":false},"excerpt":{"rendered":"

Nehmen Sie diese f\u00fcllenden proteinreichen Lebensmittel auf Ihre n\u00e4chste Einkaufsliste. Haben Sie die j\u00fcngsten Schlagzeilen \u00fcber Thunfischkonserven gesehen, die an […]<\/p>\n","protected":false},"author":1,"featured_media":131,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"default","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[17,16],"tags":[],"class_list":["post-130","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ernaehrung","category-gesundheit"],"acf":[],"yoast_head":"\n6 Proteinreiche Lebensmittel, die man nicht \u00fcbersehen sollte - NESHIO<\/title>\n<meta name=\"description\" content=\"Nehmen Sie diese f\u00fcllenden proteinreichen Lebensmittel auf Ihre n\u00e4chste Einkaufsliste. 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