{"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\/sk\/potraviny-s-vysokym-obsahom-bielkovin\/","title":{"rendered":"6 potrav\u00edn bohat\u00fdch na bielkoviny, ktor\u00e9 by ste nemali prehliada\u0165"},"content":{"rendered":"

Tieto s\u00fdte potraviny bohat\u00e9 na bielkoviny zara\u010fte na svoj najbli\u017e\u0161\u00ed n\u00e1kupn\u00fd zoznam.<\/p>\n\n\n\n

Videli ste ned\u00e1vne titulky o tom, \u017ee konzervovan\u00fd tuniak str\u00e1ca na popularite? Pod\u013ea USDA predaj tejto vysokokvalitnej a pohodlnej formy bielkov\u00edn v posledn\u00fdch rokoch klesol o 40%. Zrejme je to najm\u00e4 preto, \u017ee ho nekupuj\u00fa mileni\u00e1li, preto\u017ee d\u00e1vaj\u00fa prednos\u0165 \u010derstvej\u0161\u00edm jedl\u00e1m.<\/p>\n\n\n\n

Ak sa rad\u0161ej vyh\u00fdbate konzervovan\u00e9mu tuniakovi, mo\u017eno h\u013ead\u00e1te alternat\u00edvne potraviny bohat\u00e9 na bielkoviny, ktor\u00e9 s\u00fa r\u00fdchle, jednoduch\u00e9 a v\u0161estrann\u00e9. Tu je \u0161es\u0165 z nich, ktor\u00e9 pravdepodobne nejete dostato\u010dne \u010dasto, a jednoduch\u00e9 sp\u00f4soby, ako ich zaradi\u0165 do vyv\u00e1\u017een\u00fdch jed\u00e1l.<\/p>\n\n\n\n

Objekt\u00edvy<\/h2>\n\n\n\n

Okrem konzervovan\u00fdch a mrazen\u00fdch variantov si m\u00f4\u017eete na mnoh\u00fdch trhoch k\u00fapi\u0165 aj \u0161o\u0161ovicu pripraven\u00fa na varenie v pare. Jedna porcia obsahuje pribli\u017ene 18 gramov bielkov\u00edn, 16 gramov vl\u00e1kniny (viac ako 60% v\u00e1\u0161ho denn\u00e9ho cie\u013ea) a mno\u017estvo vitam\u00ednov, miner\u00e1lov a antioxidantov. Ak si chcete pripravi\u0165 jedlo za p\u00e1r min\u00fat, pridajte hrs\u0165 listovej zeleniny so z\u00e1lievkou z balzamikov\u00e9ho octu, mletej hor\u010dice a talianskeho bylinkov\u00e9ho korenia. Dopl\u0148te \u0161o\u0161ovicou, \u0161tvrtinou avok\u00e1da a nieko\u013ek\u00fdmi ly\u017eicami tekvicov\u00fdch semienok . So \u0161o\u0161ovicou ste r\u00fdchlo a jednoducho vyk\u00fazlili jedlo bohat\u00e9 na bielkoviny.<\/p>\n\n\n\n

Burger s hr\u00e1\u0161kov\u00fdm prote\u00ednom<\/h2>\n\n\n\n

Hoci v\u017edy uprednost\u0148ujem cel\u00e9 potraviny pred spracovan\u00fdmi, som ve\u013ek\u00fdm fan\u00fa\u0161ikom hamburgerov z hrachov\u00e9ho prote\u00ednu, ktor\u00fd sa z\u00edskava zo \u017elt\u00e9ho hrachu, tak\u017ee je bohat\u00fd na bielkoviny. Hrachov\u00fd prote\u00edn je prirodzene bezlepkov\u00fd a nie je be\u017en\u00fdm alerg\u00e9nom. Je tie\u017e \u013eahk\u00e9 n\u00e1js\u0165 hrachov\u00e9 hamburgery, ktor\u00e9 s\u00fa vyroben\u00e9 z plnohodnotn\u00fdch potrav\u00edn. Jedna placka m\u00f4\u017ee poskytn\u00fa\u0165 najmenej 25 gramov bielkov\u00edn. Ja ich pou\u017e\u00edvam na r\u00f4zne sp\u00f4soby, vr\u00e1tane rozdrven\u00fdch na \u0161al\u00e1ty, do mie\u0161an\u00fdch jed\u00e1l a zabalen\u00fdch v kol\u00e1\u010dikoch s nakr\u00e1janou zeleninou a \u0161al\u00e1tom na b\u00e1ze octu. Milujem ich aj vcelku, medzi listami \u0161al\u00e1tu, spolu s paradajkami, cibu\u013eou a avok\u00e1dom, pod\u00e1van\u00e9 s hranolkami.<\/p>\n\n\n\n

Vajcia uvaren\u00e9 natvrdo<\/h2>\n\n\n\n

Hoci je pr\u00edprava vajec natvrdo ve\u013emi jednoduch\u00e1, m\u00f4\u017eete si ich k\u00fapi\u0165 aj predvaren\u00e9. Ka\u017ed\u00e9 cel\u00e9 vajce obsahuje pribli\u017ene 6 gramov bielkov\u00edn. Tak\u017ee m\u00e1te svoju potravinu bohat\u00fa na bielkoviny . Najnov\u0161ie v\u00fdskumy tie\u017e ukazuj\u00fa, \u017ee cholesterol vo vajciach, ktor\u00fd je cel\u00fd obsiahnut\u00fd v \u017e\u013atku, m\u00e1 mal\u00fd alebo \u017eiadny negat\u00edvny vplyv na hladinu cholesterolu v krvi. V skuto\u010dnosti sa zistilo, \u017ee \u0160t\u00fadia<\/a> \u017ee u zdrav\u00fdch dospel\u00fdch \u013eud\u00ed a\u017e tri cel\u00e9 vajcia denne zvy\u0161uj\u00fa hladinu \"dobr\u00e9ho\" HDL cholesterolu a zni\u017euj\u00fa \"zl\u00fd\" LDL cholesterol. \u017d\u013atok tie\u017e obsahuje v\u00e4\u010d\u0161inu \u017eiv\u00edn vajca a obsahuje najmenej 90% alebo v\u0161etky chol\u00edn, vitam\u00edn D , v\u00e1pnik, \u017eelezo, zinok, vitam\u00edn B12, antioxidanty a omega-3 mastn\u00e9 kyseliny.<\/p>\n\n\n\n

Prid\u00e1vajte do \u0161al\u00e1tov vajcia uvaren\u00e9 natvrdo, aby ste si okam\u017eite dodali bielkoviny. Ja ich tie\u017e rada nakr\u00e1jam a zmie\u0161am so \u0161pen\u00e1tom, paradajkami, \u010dervenou cibu\u013eou, zelerom a paprikou a mal\u00fdm kop\u010dekom uvarenej, vychladnutej quinoy s polovicou roztla\u010den\u00e9ho avok\u00e1da.<\/p>\n\n\n\n

Rastlinn\u00fd prote\u00ednov\u00fd pr\u00e1\u0161ok<\/strong><\/h2>\n\n\n\n

Tu je \u010fal\u0161ia spracovan\u00e1 potravina, ktor\u00e1 sa d\u00e1 vyrobi\u0165 z jednoduch\u00fdch, \u010dist\u00fdch surov\u00edn a pou\u017ei\u0165 na r\u00f4zne sp\u00f4soby. Jedna odmerka rastlinn\u00e9ho prote\u00ednov\u00e9ho pr\u00e1\u0161ku m\u00f4\u017ee poskytn\u00fa\u0165 najmenej 20 gramov bielkov\u00edn s mal\u00fdm mno\u017estvom sacharidov a tukov. Okrem smoothies mo\u017eno jednoduch\u00fd rastlinn\u00fd prote\u00ednov\u00fd pr\u00e1\u0161ok bez pr\u00edchute prida\u0165 na zv\u00fd\u0161enie obsahu bielkov\u00edn do no\u010dn\u00fdch ovsen\u00fdch vlo\u010diek, ban\u00e1nov\u00fdch palaciniek, v\u00fddatn\u00fdch polievok a karfiolovej ka\u0161e.<\/p>\n\n\n\n

Fazu\u013ea<\/strong><\/h2>\n\n\n\n

Ak nevlastn\u00edte otv\u00e1ra\u010d na konzervy, ako mnoh\u00ed mileni\u00e1li, h\u013eadajte fazu\u013eu pred\u00e1van\u00fa v kart\u00f3nov\u00fdch \u0161katuliach, ktor\u00e9 sa daj\u00fa skladova\u0165 v reg\u00e1loch a daj\u00fa sa roztrhn\u00fa\u0165. Jedna \u0161\u00e1lka organickej vegetari\u00e1nskej pe\u010denej fazule obsahuje pribli\u017ene 12 gramov bielkov\u00edn a vl\u00e1kniny. Na r\u00fdchle jedlo pod\u00e1vajte fazu\u013eu s dusenou mrazenou brokolicou s pestom bez mlie\u010dnych v\u00fdrobkov. Chutn\u00e1 forma potraviny bohat\u00e1 na bielkoviny. Alebo ich skombinujte s \u010derstv\u00fdm z\u00e1hradn\u00fdm \u0161al\u00e1tom s balzamikovou z\u00e1lievkou na b\u00e1ze EVOO.<\/p>\n\n\n\n

Gr\u00e9cky jogurt<\/strong><\/h2>\n\n\n\n

Rastlinn\u00fd aj mlie\u010dny gr\u00e9cky jogurt z tr\u00e1vy m\u00f4\u017ee by\u0165 dobr\u00fdm zdrojom bielkov\u00edn pripraven\u00fdch na konzum\u00e1ciu. V z\u00e1vislosti od zna\u010dky poskytuje jedno balenie rastlinn\u00e9ho jogurtu 11-14 gramov bielkov\u00edn. Na oby\u010dajnom gr\u00e9ckom jogurte je skvel\u00e9 to, \u017ee si ho m\u00f4\u017eete vychutna\u0165 na sladko alebo na slano. Ak chcete sladk\u00fa verziu, pridajte \u010derstv\u00e9 ovocie, orechy alebo semienka, kvapku javorov\u00e9ho sirupu, \u0161tipku \u0161korice a \u0161tipku \u010derstvo nastr\u00fahan\u00e9ho z\u00e1zvoru. Ak chcete slan\u00fa variantu, pridajte cesnak, \u010derstv\u00fd k\u00f4por, \u010derven\u00fd v\u00ednny ocot, morsk\u00fa so\u013e a \u010dierne korenie a zmie\u0161ajte so zeleninou, ako s\u00fa pl\u00e1tky uhoriek, paradajky a trochu \u010dervenej cibule.<\/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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