{"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\/sl\/hrana-z-visoko-vsebnostjo-beljakovin\/","title":{"rendered":"6 \u017eivil, bogatih z beljakovinami, ki jih ne smete spregledati"},"content":{"rendered":"

Ta nasitna \u017eivila, bogata z beljakovinami, uvrstite na naslednji nakupovalni seznam.<\/p>\n\n\n\n

Ste zasledili nedavne naslove o tem, da konzervirana tuna izgublja na priljubljenosti? Po podatkih ameri\u0161kega ministrstva za kmetijstvo je prodaja te visokokakovostne in priro\u010dne oblike beljakovin v zadnjih letih padla za 40%. O\u010ditno predvsem zato, ker je milenijci ne kupujejo, ker imajo raje bolj sve\u017ee jedi.<\/p>\n\n\n\n

\u010ce se tudi vi raje odpoveste konzervirani tuni, morda i\u0161\u010dete druga \u017eivila, bogata z beljakovinami, ki so hitra, enostavna in vsestranska. Tukaj je \u0161est \u017eivil, ki jih verjetno ne jeste dovolj pogosto, in preprosti na\u010dini, kako jih vklju\u010diti v uravnote\u017eene obroke.<\/p>\n\n\n\n

Objektivi<\/h2>\n\n\n\n

Poleg konzerviranih in zamrznjenih mo\u017enosti lahko na \u0161tevilnih tr\u017enicah na oddelku s pridelki kupite tudi parjeno le\u010do, ki je pripravljena za u\u017eivanje. Porcija ene skodelice vsebuje pribli\u017eno 18 gramov beljakovin, 16 gramov vlaknin (ve\u010d kot 60% va\u0161ega dnevnega cilja) ter obilo vitaminov, mineralov in antioksidantov. \u010ce \u017eelite pripraviti obrok v nekaj minutah, obilno pest zelenolistne zelenjave prelijte s prelivom iz balzami\u010dnega kisa, mlete gor\u010dice in za\u010dimb za italijanska zeli\u0161\u010da. Dodajte le\u010do, \u010detrtino avokada in nekaj \u017elic bu\u010dnih semen . Z le\u010do ste hitro in enostavno pripravili beljakovinsko bogato hrano.<\/p>\n\n\n\n

Burger z grahovimi beljakovinami<\/h2>\n\n\n\n

\u010ceprav imam vedno raje polnovredno hrano kot predelano, sem velika ljubiteljica burgerjev iz grahovih beljakovin, ki so pridobljene iz rumenega graha, zato so bogate z beljakovinami. Grahove beljakovine so naravno brez glutena in niso pogost alergen. Prav tako ni te\u017eko najti grahovih burgerjev, ki so narejeni iz polnovrednih \u017eivilskih sestavin. Ena kepica lahko vsebuje vsaj 25 gramov beljakovin. Uporabljam jih na razli\u010dne na\u010dine, vklju\u010dno z zdrobljenimi na solatah, v me\u0161anih krompir\u010dkih in zavitih v kolerabico z nasekljano zelenjavo in zeleno solato na osnovi kisa. Rad jih imam tudi cele, med listi solate, skupaj s paradi\u017enikom, \u010debulo in avokadom, postre\u017eene s \u010dipsom.<\/p>\n\n\n\n

Trdo kuhana jajca<\/h2>\n\n\n\n

Trdo kuhana jajca je zelo enostavno pripraviti, lahko pa jih kupite tudi vnaprej pripravljena. Vsako celo jajce vsebuje pribli\u017eno 6 gramov beljakovin. Tako imate hrano, bogato z beljakovinami. Najnovej\u0161e raziskave tudi ka\u017eejo, da holesterol v jajcih, ki se v celoti nahaja v rumenjaku, le malo ali ni\u010d ne vpliva negativno na holesterol v krvi. Pravzaprav so v eni od raziskav ugotovili, da \u0160tudija<\/a> da pri zdravih odraslih do tri cela jajca na dan pove\u010dajo raven \"dobrega\" holesterola HDL in zmanj\u0161ajo raven \"slabega\" holesterola LDL. Tudi rumenjak vsebuje ve\u010dino hranilnih snovi v jajcu in vsebuje vsaj 90% ali vse holin, vitamin D , kalcij, \u017eelezo, cink, vitamin B12, antioksidante in ma\u0161\u010dobne kisline omega-3.<\/p>\n\n\n\n

Solatam dodajte trdo kuhana jajca, da takoj pove\u010date koli\u010dino beljakovin. Nekaj jih tudi rada sesekljam in zme\u010dem s \u0161pina\u010do, paradi\u017enikom, rde\u010do \u010debulo, zeleno in papriko ter majhno kepico kuhane, ohlajene kvinoje in polovico pretla\u010denega avokada.<\/p>\n\n\n\n

Rastlinske beljakovine v prahu<\/strong><\/h2>\n\n\n\n

Tu je \u0161e eno predelano \u017eivilo, ki ga lahko pripravite iz preprostih in \u010distih sestavin ter uporabite na razli\u010dne na\u010dine. Ena merica rastlinskih beljakovin v prahu lahko zagotovi vsaj 20 gramov beljakovin z malo ogljikovih hidratov in ma\u0161\u010dob. Poleg smoothiejev lahko enostavne rastlinske beljakovine v prahu brez arome dodate tudi za pove\u010danje vsebnosti beljakovin v ovsu za \u010dez no\u010d, bananinih pala\u010dinkah, krepkih juhah in cveta\u010dni ka\u0161i.<\/p>\n\n\n\n

Fi\u017eol<\/strong><\/h2>\n\n\n\n

\u010ce nimate odpira\u010da za plo\u010devinke, kar se zdi, da imajo mnogi milenijci, poi\u0161\u010dite fi\u017eol, ki ga prodajajo v \u0161katlah, ki so obstojne na policah in se odpirajo s trganjem. Ena skodelica ekolo\u0161kega vegetarijanskega pe\u010denega fi\u017eola vsebuje pribli\u017eno 12 gramov beljakovin in vlaknin. Za hiter obrok postrezite fi\u017eol s parjenim zamrznjenim brokolijem, ki ga prelijte s pestom brez mleka. Okusna oblika hrane, bogate z beljakovinami. Ali pa ga kombinirajte s sve\u017eo vrtno solato z balzami\u010dno omako na osnovi EVOO.<\/p>\n\n\n\n

Gr\u0161ki jogurt<\/strong><\/h2>\n\n\n\n

Tako rastlinski kot mle\u010dni gr\u0161ki jogurt iz trave je lahko dober vir beljakovin, pripravljenih za u\u017eivanje. Odvisno od blagovne znamke, en zavoj\u010dek rastlinskega jogurta vsebuje od 11 do 14 gramov beljakovin. Odli\u010dna lastnost navadnega gr\u0161kega jogurta je, da ga lahko u\u017eivate na sladko ali slano. Za sladko razli\u010dico dodajte sve\u017ee sadje, ore\u0161\u010dke ali semena, kapljico javorjevega sirupa, \u0161\u010depec cimeta in \u0161\u010depec sve\u017ee naribanega ingverja. Za slano razli\u010dico dodajte \u010desen, sve\u017e koper, rde\u010di vinski kis, morsko sol in \u010drni poper ter zme\u0161ajte z zelenjavo, kot so rezine kumare, paradi\u017enika in nekaj rde\u010de \u010debule.<\/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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