{"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\/ro\/alimente-bogate-in-proteine\/","title":{"rendered":"6 alimente bogate \u00een proteine care nu trebuie neglijate"},"content":{"rendered":"

Pune\u021bi aceste alimente bogate \u00een proteine pe urm\u0103toarea list\u0103 de cump\u0103r\u0103turi.<\/p>\n\n\n\n

A\u021bi v\u0103zut titlurile recente despre faptul c\u0103 tonul la conserv\u0103 \u00ee\u0219i pierde popularitatea? Aceast\u0103 form\u0103 de proteine de \u00eenalt\u0103 calitate \u0219i convenabil\u0103 a \u00eenregistrat o sc\u0103dere a v\u00e2nz\u0103rilor de 40% \u00een ultimii ani, potrivit USDA. Aparent, acest lucru se datoreaz\u0103 \u00een principal faptului c\u0103 milenialii nu \u00eel cump\u0103r\u0103, deoarece prefer\u0103 mese mai proaspete.<\/p>\n\n\n\n

Dac\u0103 \u0219i tu preferi s\u0103 renun\u021bi la tonul din conserv\u0103, poate c\u0103 e\u0219ti \u00een c\u0103utarea unor alimente alternative bogate \u00een proteine, care sunt rapide, u\u0219oare \u0219i versatile. Iat\u0103 \u0219ase pe care probabil c\u0103 nu le consuma\u021bi suficient de des \u0219i modalit\u0103\u021bi simple de a le \u00eencorpora \u00een mesele echilibrate.<\/p>\n\n\n\n

Lentile<\/h2>\n\n\n\n

Pe l\u00e2ng\u0103 op\u021biunile conservate \u0219i congelate, pute\u021bi cump\u0103ra linte g\u0103tit\u0103 la aburi, gata de consum, \u00een sec\u021biunea de legume din multe pie\u021be. O por\u021bie de o can\u0103 con\u021bine aproximativ 18 grame de proteine, 16 grame de fibre de umplutur\u0103 (peste 60% din obiectivul dvs. zilnic) \u0219i o abunden\u021b\u0103 de vitamine, minerale \u0219i antioxidan\u021bi. Pentru o mas\u0103 \u00een c\u00e2teva minute, amesteca\u021bi o m\u00e2n\u0103 generoas\u0103 de frunze verzi cu un dressing din o\u021bet balsamic, mu\u0219tar m\u0103cinat \u0219i condimente de ierburi italiene. Completa\u021bi cu linte, un sfert de avocado \u0219i c\u00e2teva linguri de semin\u021be de dovleac . Cu ajutorul lintei, a\u021bi evocat rapid \u0219i u\u0219or un aliment bogat \u00een proteine.<\/p>\n\n\n\n

Burger de protein\u0103 de maz\u0103re<\/h2>\n\n\n\n

De\u0219i prefer \u00eentotdeauna alimentele integrale celor procesate, sunt un mare fan al burgerilor f\u0103cu\u021bi cu protein\u0103 de maz\u0103re, care provine din maz\u0103rea galben\u0103, ceea ce o face un aliment bogat \u00een proteine. Proteina de maz\u0103re este \u00een mod natural f\u0103r\u0103 gluten \u0219i nu este un alergen comun. De asemenea, este u\u0219or de g\u0103sit burgeri de maz\u0103re care sunt f\u0103cu\u021bi cu ingrediente din alimente integrale. O singur\u0103 chiftea poate furniza cel pu\u021bin 25 de grame de proteine. Eu \u00eei folosesc \u00eentr-o varietate de moduri, inclusiv f\u0103r\u00e2mi\u021ba\u021bi pe salate, \u00een amestecuri \u0219i \u00eenf\u0103\u0219ura\u021bi \u00een rulouri de varz\u0103 cu legume tocate \u0219i salat\u0103 de varz\u0103 pe baz\u0103 de o\u021bet. De asemenea, \u00eemi plac \u00eentregi, \u00eentre frunze de salat\u0103, al\u0103turi de ro\u0219ii, ceap\u0103 \u0219i avocado, servite cu chipsuri.<\/p>\n\n\n\n

Ou\u0103 fierte tari<\/h2>\n\n\n\n

\u00cen timp ce ou\u0103le fierte tari sunt foarte u\u0219or de preparat, le pute\u021bi cump\u0103ra \u0219i precoapte. Fiecare ou \u00eentreg ofer\u0103 aproximativ 6 grame de proteine. A\u0219adar, ave\u021bi alimentele bogate \u00een proteine . Cercet\u0103rile recente arat\u0103, de asemenea, c\u0103 colesterolul din ou\u0103, care este con\u021binut \u00een \u00eentregime \u00een g\u0103lbenu\u0219, are un efect negativ redus sau chiar deloc asupra colesterolului din s\u00e2nge. De fapt, s-a constatat c\u0103 Studiu<\/a> c\u0103, la adul\u021bii s\u0103n\u0103to\u0219i, p\u00e2n\u0103 la trei ou\u0103 \u00eentregi pe zi au crescut nivelul colesterolului \"bun\" HDL \u0219i au sc\u0103zut nivelul colesterolului \"r\u0103u\" LDL. G\u0103lbenu\u0219ul con\u021bine, de asemenea, majoritatea substan\u021belor nutritive ale unui ou \u0219i con\u021bine cel pu\u021bin 90% sau toate substan\u021bele nutritive din colin\u0103, vitamina D , calciu, fier, zinc, vitamina B12, antioxidan\u021bi \u0219i acizi gra\u0219i omega-3.<\/p>\n\n\n\n

Ad\u0103uga\u021bi ou\u0103 fierte tari \u00een salate pentru un aport instantaneu de proteine. De asemenea, \u00eemi place s\u0103 tai c\u00e2teva \u0219i s\u0103 le amestec cu spanac, ro\u0219ii, ceap\u0103 ro\u0219ie, \u021belin\u0103 \u0219i ardei \u0219i o mic\u0103 lingur\u0103 de quinoa g\u0103tit\u0103 \u0219i r\u0103cit\u0103, asezonat\u0103 cu o jum\u0103tate de avocado pasat.<\/p>\n\n\n\n

Pulbere de proteine vegetale<\/strong><\/h2>\n\n\n\n

Iat\u0103 un alt aliment procesat care poate fi preparat cu ingrediente simple \u0219i curate \u0219i poate fi folosit \u00eentr-o varietate de moduri. O lingur\u0103 de pudr\u0103 de proteine vegetale poate furniza cel pu\u021bin 20 de grame de proteine cu pu\u021bini carbohidra\u021bi \u0219i gr\u0103simi. Pe l\u00e2ng\u0103 smoothie-uri, se poate ad\u0103uga o pudr\u0103 de proteine vegetale simpl\u0103, f\u0103r\u0103 arome, pentru a spori con\u021binutul de proteine din ov\u0103z peste noapte, cl\u0103tite cu banane, supe consistente \u0219i terci de conopid\u0103.<\/p>\n\n\n\n

Fasole<\/strong><\/h2>\n\n\n\n

Dac\u0103 nu ave\u021bi un deschiz\u0103tor de conserve, a\u0219a cum se pare c\u0103 fac mul\u021bi mileniali, c\u0103uta\u021bi fasolea v\u00e2ndut\u0103 \u00een cutii de carton care se deschid la raft. O can\u0103 de fasole vegetarian\u0103 organic\u0103 coapt\u0103 con\u021bine aproximativ 12 grame de proteine \u0219i fibre fiecare. Pentru o mas\u0103 rapid\u0103, servi\u021bi fasolea cu broccoli congelat la aburi, amestecat cu pesto f\u0103r\u0103 lapte. O form\u0103 alimentar\u0103 delicioas\u0103 \u0219i bogat\u0103 \u00een proteine. Sau combina\u021bi-le cu o salat\u0103 proasp\u0103t\u0103 de gr\u0103din\u0103 cu o vinet\u0103 balsamic\u0103 pe baz\u0103 de EVOO.<\/p>\n\n\n\n

Iaurt grecesc<\/strong><\/h2>\n\n\n\n

At\u00e2t iaurtul grecesc pe baz\u0103 de plante, c\u00e2t \u0219i iaurtul grecesc pe baz\u0103 de lapte, hr\u0103nit cu iarb\u0103, pot fi o surs\u0103 bun\u0103 de proteine gata de consum. \u00cen func\u021bie de marc\u0103, un singur recipient dintr-un sortiment pe baz\u0103 de plante ofer\u0103 11-14 grame de proteine. Ceea ce este minunat la iaurtul grecesc simplu este c\u0103 \u00eel pute\u021bi savura fie dulce, fie s\u0103rat. Pentru o versiune dulce, ad\u0103uga\u021bi fructe proaspete, nuci sau semin\u021be, un strop de sirop de ar\u021bar, un v\u00e2rf de cu\u021bit de scor\u021bi\u0219oar\u0103 \u0219i un v\u00e2rf de cu\u021bit de ghimbir proasp\u0103t ras. Pentru o variant\u0103 s\u0103rat\u0103, ad\u0103uga\u021bi usturoi, m\u0103rar proasp\u0103t, o\u021bet de vin ro\u0219u, sare de mare \u0219i piper negru \u0219i amesteca\u021bi cu legume precum felii de castravete, ro\u0219ii \u0219i pu\u021bin\u0103 ceap\u0103 ro\u0219ie.<\/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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