{"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\/pt\/alimentos-ricos-em-proteinas\/","title":{"rendered":"6 alimentos ricos em prote\u00ednas que n\u00e3o deve ignorar"},"content":{"rendered":"

Coloque estes alimentos ricos em prote\u00ednas na sua pr\u00f3xima lista de compras.<\/p>\n\n\n\n

Viu as recentes manchetes sobre a perda de popularidade do atum enlatado? Esta forma conveniente e de alta qualidade de prote\u00edna viu as vendas ca\u00edrem 40% nos \u00faltimos anos, de acordo com o USDA. Aparentemente, isto deve-se principalmente ao facto de os millennials n\u00e3o o comprarem porque preferem refei\u00e7\u00f5es mais frescas.<\/p>\n\n\n\n

Se tamb\u00e9m prefere n\u00e3o comer atum enlatado, pode estar \u00e0 procura de alimentos alternativos ricos em prote\u00ednas que sejam r\u00e1pidos, f\u00e1ceis e vers\u00e1teis. Aqui est\u00e3o seis que provavelmente n\u00e3o come com frequ\u00eancia suficiente, e formas f\u00e1ceis de os incorporar em refei\u00e7\u00f5es equilibradas.<\/p>\n\n\n\n

Lentes<\/h2>\n\n\n\n

Para al\u00e9m das op\u00e7\u00f5es enlatadas e congeladas, pode comprar lentilhas cozidas a vapor e prontas a comer na sec\u00e7\u00e3o de produtos de muitos mercados. Uma por\u00e7\u00e3o de uma ch\u00e1vena cont\u00e9m cerca de 18 gramas de prote\u00ednas, 16 gramas de fibra (mais de 60% do seu objetivo di\u00e1rio) e uma abund\u00e2ncia de vitaminas, minerais e antioxidantes. Para uma refei\u00e7\u00e3o em minutos, misture uma m\u00e3o-cheia generosa de folhas verdes com um molho de vinagre bals\u00e2mico, mostarda mo\u00edda e tempero de ervas italianas. Cubra com lentilhas, um quarto de abacate e algumas colheres de sopa de sementes de ab\u00f3bora. Com as lentilhas, est\u00e1 a criar um alimento rico em prote\u00ednas de forma r\u00e1pida e f\u00e1cil.<\/p>\n\n\n\n

Hamb\u00farguer de prote\u00edna de ervilha<\/h2>\n\n\n\n

Embora prefira sempre os alimentos integrais aos processados, sou uma grande f\u00e3 de hamb\u00fargueres feitos com prote\u00edna de ervilha, que \u00e9 derivada de ervilhas amarelas, o que faz dela um alimento rico em prote\u00ednas. A prote\u00edna de ervilha \u00e9 naturalmente isenta de gl\u00faten e n\u00e3o \u00e9 um alerg\u00e9nio comum. Tamb\u00e9m \u00e9 f\u00e1cil encontrar hamb\u00fargueres de ervilha que s\u00e3o feitos com ingredientes integrais. Um hamb\u00farguer pode fornecer pelo menos 25 gramas de prote\u00edna. Utilizo-os de v\u00e1rias formas, incluindo esmagados em saladas, em salteados e enrolados em wraps de couve com legumes picados e salada de repolho \u00e0 base de vinagre. Tamb\u00e9m os adoro inteiros, entre folhas de alface, juntamente com tomates, cebolas e abacate, servidos com batatas fritas.<\/p>\n\n\n\n

Ovos cozidos<\/h2>\n\n\n\n

Embora os ovos cozidos sejam muito f\u00e1ceis de preparar, tamb\u00e9m pode compr\u00e1-los pr\u00e9-cozinhados. Cada ovo inteiro fornece cerca de 6 gramas de prote\u00ednas. Assim, tem o seu alimento rico em prote\u00ednas. Estudos recentes tamb\u00e9m demonstram que o colesterol dos ovos, que se encontra inteiramente na gema, tem pouco ou nenhum efeito negativo no colesterol sangu\u00edneo. De facto, um estudo descobriu Estudo<\/a> que, em adultos saud\u00e1veis, at\u00e9 tr\u00eas ovos inteiros por dia aumentam os n\u00edveis do \"bom\" colesterol HDL e reduzem o \"mau\" LDL. A gema tamb\u00e9m cont\u00e9m a maioria dos nutrientes de um ovo e cont\u00e9m pelo menos 90% ou a totalidade da colina, vitamina D , c\u00e1lcio, ferro, zinco, vitamina B12, antioxidantes e \u00e1cidos gordos \u00f3mega 3.<\/p>\n\n\n\n

Adicione ovos cozidos \u00e0s saladas para obter um aumento instant\u00e2neo de prote\u00ednas. Tamb\u00e9m gosto de cortar alguns e mistur\u00e1-los com espinafres, tomates, cebola roxa, aipo e pimentos e uma pequena colher de quinoa cozinhada e refrigerada, temperada com meio abacate amassado.<\/p>\n\n\n\n

Prote\u00edna vegetal em p\u00f3<\/strong><\/h2>\n\n\n\n

Aqui est\u00e1 outro alimento processado que pode ser feito com ingredientes simples e limpos e usado numa variedade de formas. Uma colher de prote\u00edna vegetal em p\u00f3 pode fornecer pelo menos 20 gramas de prote\u00edna com poucos hidratos de carbono e gordura. Para al\u00e9m dos batidos, a prote\u00edna vegetal em p\u00f3 simples e sem sabor pode ser adicionada para aumentar o teor proteico da aveia de um dia para o outro, das panquecas de banana, das sopas saud\u00e1veis e das papas de couve-flor.<\/p>\n\n\n\n

Feij\u00f5es<\/strong><\/h2>\n\n\n\n

Se n\u00e3o tiver um abre-latas, como parece ser o caso de muitos millennials, procure feij\u00f5es vendidos em embalagens de cart\u00e3o que possam ser rasgadas. Uma ch\u00e1vena de feij\u00f5es cozidos vegetarianos org\u00e2nicos cont\u00e9m cerca de 12 gramas de prote\u00ednas e fibras cada. Para uma refei\u00e7\u00e3o r\u00e1pida, sirva o feij\u00e3o com br\u00f3colos congelados cozidos a vapor e temperados com pesto sem lactose. Uma deliciosa forma de alimento rico em prote\u00ednas. Ou combine-os com uma salada de jardim fresca com um vinagrete bals\u00e2mico \u00e0 base de EVOO.<\/p>\n\n\n\n

Iogurte grego<\/strong><\/h2>\n\n\n\n

Tanto o iogurte grego \u00e0 base de plantas como o iogurte grego \u00e0 base de leite alimentado com erva podem ser uma boa fonte de prote\u00ednas prontas a consumir. Dependendo da marca, uma \u00fanica embalagem de uma variedade \u00e0 base de plantas fornece 11-14 gramas de prote\u00ednas. O melhor do iogurte grego simples \u00e9 que pode apreci\u00e1-lo doce ou salgado. Para uma vers\u00e3o doce, adicione fruta fresca, frutos secos ou sementes, um fio de xarope de \u00e1cer, uma pitada de canela e uma pitada de gengibre fresco ralado. Para uma op\u00e7\u00e3o salgada, adicione alho, endro fresco, vinagre de vinho tinto, sal marinho e pimenta preta e misture com legumes, como fatias de pepino, tomate e um pouco de cebola roxa.<\/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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