{"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\/sv\/livsmedel-med-hoegt-proteininnehall\/","title":{"rendered":"6 proteinrika livsmedel som du inte b\u00f6r f\u00f6rbise"},"content":{"rendered":"

Skriv upp dessa m\u00e4ttande och proteinrika livsmedel p\u00e5 din ink\u00f6pslista n\u00e4sta g\u00e5ng.<\/p>\n\n\n\n

Har du sett de senaste rubrikerna om att tonfisk p\u00e5 burk tappat i popularitet? Denna h\u00f6gkvalitativa och bekv\u00e4ma form av protein har enligt USDA minskat med 40% under de senaste \u00e5ren. Tydligen beror detta fr\u00e4mst p\u00e5 att millenniegenerationen inte k\u00f6per den eftersom de f\u00f6redrar f\u00e4rskare m\u00e5ltider.<\/p>\n\n\n\n

Om du ocks\u00e5 f\u00f6redrar att avst\u00e5 fr\u00e5n tonfisk p\u00e5 burk kanske du letar efter alternativa proteinrika livsmedel som \u00e4r snabba, enkla och m\u00e5ngsidiga. H\u00e4r \u00e4r sex livsmedel som du f\u00f6rmodligen inte \u00e4ter tillr\u00e4ckligt ofta, och enkla s\u00e4tt att inf\u00f6rliva dem i balanserade m\u00e5ltider.<\/p>\n\n\n\n

Objektiv<\/h2>\n\n\n\n

F\u00f6rutom konserverade och frysta alternativ kan du k\u00f6pa \u00e5ngkokta, \u00e4tf\u00e4rdiga linser i frukt- och gr\u00f6ntavdelningen p\u00e5 m\u00e5nga marknader. En portion p\u00e5 en kopp inneh\u00e5ller ca 18 gram protein, 16 gram fiber (\u00f6ver 60% av ditt dagliga m\u00e5l) och ett \u00f6verfl\u00f6d av vitaminer, mineraler och antioxidanter. F\u00f6r en m\u00e5ltid p\u00e5 n\u00e5gra minuter, blanda en gener\u00f6s handfull bladgr\u00f6nsaker med en dressing av balsamvin\u00e4ger, senap och italiensk \u00f6rtkrydda. Toppa med linser, en fj\u00e4rdedel av en avokado och n\u00e5gra matskedar pumpak\u00e4rnor . Med linser har du snabbt och enkelt trollat fram proteinrik mat.<\/p>\n\n\n\n

Burger med \u00e4rtprotein<\/h2>\n\n\n\n

\u00c4ven om jag alltid f\u00f6redrar hela livsmedel framf\u00f6r processade, \u00e4r jag ett stort fan av burgare gjorda med \u00e4rtprotein, som utvinns ur gula \u00e4rtor, vilket g\u00f6r det till ett proteinrikt livsmedel. \u00c4rtprotein \u00e4r naturligt glutenfritt och \u00e4r inte ett vanligt allergen. Det \u00e4r ocks\u00e5 l\u00e4tt att hitta \u00e4rthamburgare som \u00e4r gjorda p\u00e5 ingredienser fr\u00e5n hela livsmedel. En burgare kan ge minst 25 gram protein. Jag anv\u00e4nder dem p\u00e5 m\u00e5nga olika s\u00e4tt, bland annat smulade i sallader, i wokr\u00e4tter och rullade i collardwraps med hackade gr\u00f6nsaker och vin\u00e4gerbaserad coleslaw. Jag \u00e4lskar dem ocks\u00e5 hela, mellan salladsblad, tillsammans med tomater, l\u00f6k och avokado, serverade med chips.<\/p>\n\n\n\n

H\u00e5rdkokta \u00e4gg<\/h2>\n\n\n\n

H\u00e5rdkokta \u00e4gg \u00e4r superenkla att tillaga, men du kan ocks\u00e5 k\u00f6pa dem f\u00e4rdigkokta. Varje helt \u00e4gg inneh\u00e5ller cirka 6 gram protein. S\u00e5 du har din proteinrika mat . Ny forskning visar ocks\u00e5 att kolesterolet i \u00e4gg, som helt och h\u00e5llet finns i \u00e4ggulan, har liten eller ingen negativ effekt p\u00e5 kolesterolhalten i blodet. I sj\u00e4lva verket fann man Studie<\/a> att upp till tre hela \u00e4gg om dagen hos friska vuxna h\u00f6jer niv\u00e5erna av det \"goda\" HDL-kolesterolet och s\u00e4nker niv\u00e5erna av det \"onda\" LDL-kolesterolet. \u00c4ggulan inneh\u00e5ller ocks\u00e5 de flesta n\u00e4rings\u00e4mnena i ett \u00e4gg och inneh\u00e5ller minst 90% eller alla kolin, D-vitamin , kalcium, j\u00e4rn, zink, vitamin B12, antioxidanter och omega-3-fettsyror.<\/p>\n\n\n\n

Tills\u00e4tt h\u00e5rdkokta \u00e4gg i sallader f\u00f6r ett omedelbart proteintillskott. Jag gillar ocks\u00e5 att hacka n\u00e5gra och blanda med spenat, tomater, r\u00f6dl\u00f6k, selleri och paprika samt en liten skopa kokt, kyld quinoa med en halv mosad avokado.<\/p>\n\n\n\n

Vegetabiliskt proteinpulver<\/strong><\/h2>\n\n\n\n

H\u00e4r \u00e4r ett annat processat livsmedel som kan tillverkas med enkla, rena ingredienser och anv\u00e4ndas p\u00e5 en m\u00e4ngd olika s\u00e4tt. En skopa vegetabiliskt proteinpulver kan ge minst 20 gram protein med lite kolhydrater och fett. F\u00f6rutom smoothies kan man tills\u00e4tta enkelt, smakfritt v\u00e4xtproteinpulver f\u00f6r att \u00f6ka proteininneh\u00e5llet i havregrynsgr\u00f6t, bananpannkakor, mustiga soppor och blomk\u00e5lsgr\u00f6t.<\/p>\n\n\n\n

B\u00f6nor<\/strong><\/h2>\n\n\n\n

Om du inte har en konserv\u00f6ppnare, vilket m\u00e5nga millenniegenerationer verkar ha, ska du leta efter b\u00f6nor som s\u00e4ljs i hyllstabila kartonger som g\u00e5r att riva upp. En kopp ekologiska vegetariska bakade b\u00f6nor inneh\u00e5ller ca 12 gram protein och fiber vardera. F\u00f6r en snabb m\u00e5ltid kan du servera b\u00f6nor med \u00e5ngkokt fryst broccoli som v\u00e4nds med mj\u00f6lkfri pesto. En uts\u00f6kt proteinrik matr\u00e4tt. Eller kombinera dem med en f\u00e4rsk tr\u00e4dg\u00e5rdssallad med en EVOO-baserad balsamvin\u00e4grett.<\/p>\n\n\n\n

Grekisk yoghurt<\/strong><\/h2>\n\n\n\n

B\u00e5de v\u00e4xtbaserad och mejeribaserad gr\u00e4sbetad grekisk yoghurt kan vara en bra k\u00e4lla till \u00e4tf\u00e4rdigt protein. Beroende p\u00e5 m\u00e4rke inneh\u00e5ller en f\u00f6rpackning med en v\u00e4xtbaserad variant 11-14 gram protein. Det b\u00e4sta med vanlig grekisk yoghurt \u00e4r att du kan njuta av den antingen s\u00f6t eller salt. F\u00f6r en s\u00f6t version, tills\u00e4tt f\u00e4rsk frukt, n\u00f6tter eller fr\u00f6n, en skv\u00e4tt l\u00f6nnsirap, en nypa kanel och en nypa nyriven ingef\u00e4ra. F\u00f6r en salt variant, tills\u00e4tt vitl\u00f6k, f\u00e4rsk dill, r\u00f6dvinsvin\u00e4ger, havssalt och svartpeppar och blanda med gr\u00f6nsaker som gurkskivor, tomater och lite r\u00f6dl\u00f6k.<\/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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