{"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\/pl\/zywnosc-wysokobialkowa\/","title":{"rendered":"6 pokarm\u00f3w bogatych w bia\u0142ko, kt\u00f3rych nie powiniene\u015b przeoczy\u0107"},"content":{"rendered":"

Umie\u015b\u0107 te syc\u0105ce, bogate w bia\u0142ko produkty na swojej nast\u0119pnej li\u015bcie zakup\u00f3w.<\/p>\n\n\n\n

Czy widzia\u0142e\u015b ostatnio nag\u0142\u00f3wki o tym, \u017ce tu\u0144czyk w puszce traci na popularno\u015bci? Wed\u0142ug USDA, ta wysokiej jako\u015bci, wygodna forma bia\u0142ka odnotowa\u0142a spadek sprzeda\u017cy o 40% w ostatnich latach. Najwyra\u017aniej dzieje si\u0119 tak g\u0142\u00f3wnie dlatego, \u017ce millenialsi nie kupuj\u0105 go, poniewa\u017c wol\u0105 \u015bwie\u017csze posi\u0142ki.<\/p>\n\n\n\n

Je\u015bli r\u00f3wnie\u017c wolisz zrezygnowa\u0107 z tu\u0144czyka w puszce, mo\u017cesz szuka\u0107 alternatywnych produkt\u00f3w bogatych w bia\u0142ko, kt\u00f3re s\u0105 szybkie, \u0142atwe i wszechstronne. Oto sze\u015b\u0107 produkt\u00f3w, kt\u00f3rych prawdopodobnie nie jesz wystarczaj\u0105co cz\u0119sto, oraz proste sposoby na w\u0142\u0105czenie ich do zbilansowanych posi\u0142k\u00f3w.<\/p>\n\n\n\n

Obiektywy<\/h2>\n\n\n\n

Opr\u00f3cz opcji w puszkach i mro\u017conek, w wielu sklepach mo\u017cna kupi\u0107 gotow\u0105 do spo\u017cycia soczewic\u0119 gotowan\u0105 na parze. Jedna fili\u017canka zawiera oko\u0142o 18 gram\u00f3w bia\u0142ka, 16 gram\u00f3w syc\u0105cego b\u0142onnika (ponad 60% dziennego celu) oraz mn\u00f3stwo witamin, minera\u0142\u00f3w i przeciwutleniaczy. Aby przygotowa\u0107 posi\u0142ek w kilka minut, wrzu\u0107 obfit\u0105 gar\u015b\u0107 zielonych li\u015bci z dressingiem z octu balsamicznego, mielonej musztardy i w\u0142oskich przypraw zio\u0142owych. Dodaj soczewic\u0119, \u0107wiartk\u0119 awokado i kilka \u0142y\u017cek pestek dyni. Dzi\u0119ki soczewicy szybko i \u0142atwo wyczarujesz bogate w bia\u0142ko jedzenie.<\/p>\n\n\n\n

Burger z bia\u0142kiem grochu<\/h2>\n\n\n\n

Chocia\u017c zawsze wol\u0119 pe\u0142nowarto\u015bciow\u0105 \u017cywno\u015b\u0107 od przetworzonej, jestem wielkim fanem burger\u00f3w wykonanych z bia\u0142ka grochu, kt\u00f3re pochodzi z \u017c\u00f3\u0142tego grochu, dzi\u0119ki czemu jest bogate w bia\u0142ko. Bia\u0142ko grochu jest naturalnie bezglutenowe i nie jest powszechnym alergenem. \u0141atwo jest r\u00f3wnie\u017c znale\u017a\u0107 burgery z grochu, kt\u00f3re s\u0105 wykonane z pe\u0142nowarto\u015bciowych sk\u0142adnik\u00f3w. Jeden pasztecik mo\u017ce dostarczy\u0107 co najmniej 25 gram\u00f3w bia\u0142ka. U\u017cywam ich na wiele sposob\u00f3w, w tym pokruszonych w sa\u0142atkach, do sma\u017cenia i zawijanych w wrapy collard z posiekanymi warzywami i sa\u0142atk\u0105 coleslaw na bazie octu. Uwielbiam je r\u00f3wnie\u017c w ca\u0142o\u015bci, mi\u0119dzy li\u015b\u0107mi sa\u0142aty, wraz z pomidorami, cebul\u0105 i awokado, podawane z frytkami.<\/p>\n\n\n\n

Jajka na twardo<\/h2>\n\n\n\n

Jajka na twardo s\u0105 bardzo \u0142atwe w przygotowaniu, ale mo\u017cna je r\u00f3wnie\u017c kupi\u0107 wst\u0119pnie ugotowane. Ka\u017cde ca\u0142e jajko dostarcza oko\u0142o 6 gram\u00f3w bia\u0142ka. Jest to wi\u0119c pokarm bogaty w bia\u0142ko. Najnowsze badania pokazuj\u0105 r\u00f3wnie\u017c, \u017ce cholesterol zawarty w jajkach, kt\u00f3ry w ca\u0142o\u015bci znajduje si\u0119 w \u017c\u00f3\u0142tku, ma niewielki lub \u017caden negatywny wp\u0142yw na poziom cholesterolu we krwi. W rzeczywisto\u015bci znaleziono Badanie<\/a> \u017ce u zdrowych os\u00f3b doros\u0142ych do trzech ca\u0142ych jaj dziennie podnosi poziom \"dobrego\" cholesterolu HDL i obni\u017ca poziom \"z\u0142ego\" cholesterolu LDL. \u017b\u00f3\u0142tko zawiera r\u00f3wnie\u017c wi\u0119kszo\u015b\u0107 sk\u0142adnik\u00f3w od\u017cywczych jajka i zawiera co najmniej 90% lub ca\u0142\u0105 cholin\u0119, witamin\u0119 D, wap\u0144, \u017celazo, cynk, witamin\u0119 B12, przeciwutleniacze i kwasy t\u0142uszczowe omega-3.<\/p>\n\n\n\n

Dodaj jajka na twardo do sa\u0142atek, aby uzyska\u0107 natychmiastowy zastrzyk bia\u0142ka. Lubi\u0119 te\u017c posieka\u0107 kilka jajek i wymiesza\u0107 je ze szpinakiem, pomidorami, czerwon\u0105 cebul\u0105, selerem naciowym i papryk\u0105 oraz niewielk\u0105 porcj\u0105 ugotowanej, sch\u0142odzonej komosy ry\u017cowej z dodatkiem po\u0142owy awokado.<\/p>\n\n\n\n

Bia\u0142ko ro\u015blinne w proszku<\/strong><\/h2>\n\n\n\n

Oto kolejna przetworzona \u017cywno\u015b\u0107, kt\u00f3r\u0105 mo\u017cna przygotowa\u0107 z prostych, czystych sk\u0142adnik\u00f3w i wykorzysta\u0107 na wiele sposob\u00f3w. Jedna miarka bia\u0142ka ro\u015blinnego w proszku mo\u017ce dostarczy\u0107 co najmniej 20 gram\u00f3w bia\u0142ka przy niewielkiej ilo\u015bci w\u0119glowodan\u00f3w i t\u0142uszczu. Opr\u00f3cz koktajli, proste, niearomatyzowane bia\u0142ko ro\u015blinne w proszku mo\u017ce by\u0107 dodawane w celu zwi\u0119kszenia zawarto\u015bci bia\u0142ka w owsiance na noc, nale\u015bnikach bananowych, obfitych zupach i owsiance kalafiorowej.<\/p>\n\n\n\n

Fasola<\/strong><\/h2>\n\n\n\n

Je\u015bli nie masz otwieracza do puszek, jak wielu millenials\u00f3w, poszukaj fasoli sprzedawanej w stabilnych, otwieranych kartonach. Jedna fili\u017canka organicznej wegetaria\u0144skiej pieczonej fasoli zawiera oko\u0142o 12 gram\u00f3w bia\u0142ka i b\u0142onnika. Aby uzyska\u0107 szybki posi\u0142ek, podawaj fasol\u0119 z gotowanymi na parze mro\u017conymi broku\u0142ami z bezmlecznym pesto. Pyszna, bogata w bia\u0142ko forma po\u017cywienia. Mo\u017cna te\u017c po\u0142\u0105czy\u0107 j\u0105 ze \u015bwie\u017c\u0105 sa\u0142atk\u0105 ogrodow\u0105 z balsamicznym winegretem na bazie EVOO.<\/p>\n\n\n\n

Jogurt grecki<\/strong><\/h2>\n\n\n\n

Zar\u00f3wno ro\u015blinne, jak i mleczne jogurty greckie karmione traw\u0105 mog\u0105 by\u0107 dobrym \u017ar\u00f3d\u0142em gotowego do spo\u017cycia bia\u0142ka. W zale\u017cno\u015bci od marki, pojedynczy pojemnik odmiany ro\u015blinnej dostarcza 11-14 gram\u00f3w bia\u0142ka. Wspania\u0142\u0105 rzecz\u0105 w zwyk\u0142ym jogurcie greckim jest to, \u017ce mo\u017cna go spo\u017cywa\u0107 zar\u00f3wno na s\u0142odko, jak i na s\u0142ono. W wersji s\u0142odkiej mo\u017cna doda\u0107 \u015bwie\u017ce owoce, orzechy lub nasiona, m\u017cawk\u0119 syropu klonowego, szczypt\u0119 cynamonu i szczypt\u0119 \u015bwie\u017co startego imbiru. W wersji pikantnej dodaj czosnek, \u015bwie\u017cy koperek, ocet z czerwonego wina, s\u00f3l morsk\u0105 i czarny pieprz, a nast\u0119pnie wymieszaj z warzywami, takimi jak plasterki og\u00f3rka, pomidory i czerwona cebula.<\/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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