{"id":251729,"date":"2021-05-27T15:22:34","date_gmt":"2021-05-27T13:22:34","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=251729"},"modified":"2024-05-28T08:45:25","modified_gmt":"2024-05-28T06:45:25","slug":"care-sunt-cele-mai-bune-surse-de-proteine-vegetale-si-de-ce-sa-le-includeti-in-alimentatia-voastra","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/care-sunt-cele-mai-bune-surse-de-proteine-vegetale-si-de-ce-sa-le-includeti-in-alimentatia-voastra\/","title":{"rendered":"Care sunt cele mai bune surse de proteine vegetale \u0219i de ce s\u0103 le include\u021bi \u00een alimenta\u021bia voastr\u0103?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.ro\/blog\/care-sunt-cele-mai-bune-surse-de-proteine-vegetale-si-de-ce-sa-le-includeti-in-alimentatia-voastra\/#4_motive_de_a_include_surse_de_proteine_vegetale\" title=\"4 motive de a include surse de proteine vegetale\">4 motive de a include surse de proteine vegetale<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.ro\/blog\/care-sunt-cele-mai-bune-surse-de-proteine-vegetale-si-de-ce-sa-le-includeti-in-alimentatia-voastra\/#Leguminoase\" title=\"Leguminoase\">Leguminoase<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.ro\/blog\/care-sunt-cele-mai-bune-surse-de-proteine-vegetale-si-de-ce-sa-le-includeti-in-alimentatia-voastra\/#Inlocuitori_vegetali_ai_carnii\" title=\"\u00cenlocuitori vegetali ai c\u0103rnii\">\u00cenlocuitori vegetali ai c\u0103rnii<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.ro\/blog\/care-sunt-cele-mai-bune-surse-de-proteine-vegetale-si-de-ce-sa-le-includeti-in-alimentatia-voastra\/#Nucile\" title=\"Nucile\">Nucile<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.ro\/blog\/care-sunt-cele-mai-bune-surse-de-proteine-vegetale-si-de-ce-sa-le-includeti-in-alimentatia-voastra\/#Semintele\" title=\"Semin\u021bele\">Semin\u021bele<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.ro\/blog\/care-sunt-cele-mai-bune-surse-de-proteine-vegetale-si-de-ce-sa-le-includeti-in-alimentatia-voastra\/#Pseudo-proteinele_si_alte_surse\" title=\"Pseudo-proteinele \u0219i alte surse\">Pseudo-proteinele \u0219i alte surse<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.ro\/blog\/care-sunt-cele-mai-bune-surse-de-proteine-vegetale-si-de-ce-sa-le-includeti-in-alimentatia-voastra\/#Proteine_vegane\" title=\"Proteine vegane\">Proteine vegane<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.ro\/blog\/care-sunt-cele-mai-bune-surse-de-proteine-vegetale-si-de-ce-sa-le-includeti-in-alimentatia-voastra\/#Ce_trebuie_sa_retineti\" title=\"Ce trebuie s\u0103 re\u021bine\u021bi?\">Ce trebuie s\u0103 re\u021bine\u021bi?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Din mai multe motive vegetarianismul \u0219i veganismul au devenit din ce \u00een ce mai populare \u00een ultima vreme. Unii \u00eencearc\u0103 s\u0103 <strong>salveze via\u021ba animalelor<\/strong> prin aceast\u0103 abordare, al\u021bii sunt interesa\u021bi de <strong>aspectul ecologic<\/strong>, iar unora pur \u0219i simplu nu le place <strong>gustul<\/strong> c\u0103rnii \u0219i al produselor de origine animal\u0103. Oricare ar fi interesul vostru pentru sursele proteice vegetale, nu v\u0103 face\u021bi griji cu privire la faptul c\u0103 ve\u021bi renun\u021ba la friptura preferat\u0103, la ou\u0103 sau la iaurt. Nu este o idee rea s\u0103 <strong>include\u021bi \u00een mod regulat surse vegetale de proteine<\/strong>, deoarece acestea <strong>nu con\u021bin at\u00e2t de mul\u021bi acizi gra\u0219i satura\u021bi<\/strong> \u0219i, \u00een general, v\u0103 vor \u00eembun\u0103t\u0103\u021bi alimenta\u021bia. \u00cen articolul de ast\u0103zi, vom explora motivele pentru care tot mai mul\u021bi oameni sunt interesa\u021bi de sursele de proteine vegetale \u0219i vom clarifica, de asemenea, care sunt cele mai bune surse.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"4_motive_de_a_include_surse_de_proteine_vegetale\"><\/span>4 motive de a include surse de proteine vegetale<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Oamenii care au ales s\u0103 reduc\u0103 radical produsele de origine animal\u0103 au de obicei un motiv pentru a face acest lucru. Vom dezbate asupra celor <strong>patru argumente principale<\/strong> care v\u0103 pot convinge c\u0103 un consum mai mare de surse de proteine vegetale are sens.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">1. Perspectiva etic\u0103<\/h3>\n\n\n\n<p>Oamenii au \u00eenceput s\u0103 m\u0103n\u00e2nce carne acum 2,5 milioane de ani. Acesta este \u0219i unul dintre motivele pentru care p\u00e2n\u0103 \u00een zilele noastre, mul\u021bi oameni consider\u0103 <strong>normal \u0219i natural<\/strong> consumul de carne de <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/pui\/\" class=\"ek-link\">pui<\/a>, vit\u0103 sau alte tipuri de carne. Cu toate acestea, ceea ce s-a schimbat este cantitatea de carne pe care o consum\u0103m \u00een fiecare an \u0219i modul \u00een care trat\u0103m animalele. Cre\u0219terea \u00een mas\u0103, sacrificarea \u0219i tratamentul general al animalelor sunt descrise tot mai mult ca fiind <strong>neetice, inumane, iar calitatea este adesea subminat\u0103 \u00een detrimentul cantit\u0103\u021bii.<\/strong> <span style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Eliminarea produselor de origine animal\u0103 este o op\u021biune, \u00eens\u0103 o op\u021biune mai pu\u021bin radical\u0103 poate fi aceea de a \u00eencepe s\u0103 <strong>urm\u0103ri\u021bi originea alimentelor pe care le cump\u0103ra\u021bi.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>V\u0103 \u00eentreba\u021bi unde au fost \u021binute animalele? V\u0103 pute\u021bi da seama de calitatea \u0219i gustul c\u0103rnii. \u00cen acela\u0219i mod pute\u021bi observa dac\u0103 ou\u0103le provin de la g\u0103ini care \u0219i-au petrecut via\u021ba \u00een cu\u0219ti sau libere la ferm\u0103 sau dac\u0103 carnea de vit\u0103 provine de la animale care au fost l\u0103sate libere.<\/li>\n\n\n\n<li><strong>C\u0103uta\u021bi s\u0103 afla\u021bi cu ce au fost hr\u0103nite animalele.<\/strong> Alimenta\u021bia lor afecteaz\u0103 at\u00e2t calitatea c\u0103rnii \u00een sine, c\u00e2t \u0219i produsul, cum ar fi laptele sau ou\u0103le.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Solu\u021bia optim\u0103 poate fi cump\u0103rarea de <strong>produse BIO sau de la cresc\u0103tori locali<\/strong>, unde ve\u021bi descoperi originea alimentelor \u0219i ve\u021bi sprijini totodat\u0103 economia din acea regiune.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/iStock-1301792115-1124x749.jpg\" alt=\"Sursele de proteine vegetale contribuie la reducerea emisiilor de gaze cu efect de ser\u0103\" class=\"wp-image-234801\" style=\"width:843px;height:562px\" title=\"Sursele de proteine vegetale contribuie la reducerea emisiilor de gaze cu efect de ser\u0103\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-1301792115-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-1301792115-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-1301792115-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-1301792115-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">2. Perspectiva ecologic\u0103<\/h3>\n\n\n\n<p>Probabil \u0219ti\u021bi deja c\u0103 <strong>industria c\u0103rnii produce cantit\u0103\u021bi uria\u0219e de gaze cu efect de ser\u0103<\/strong>. Produc\u021bia ridicat\u0103 de carne este \u0219i una dintre principalele cauze ale <strong>reducerii \u0219i dispari\u021biei biodiversit\u0103\u021bii<\/strong>, de exemplu din cauza t\u0103ierii p\u0103durilor indigene. Din p\u0103cate, aceasta nu este singura problem\u0103. De exemplu, \u0219tia\u021bi c\u0103 <strong>pentru a produce 1 kg de carne de vit\u0103 sunt folosi\u021bi 15 500 litri de ap\u0103?<\/strong> &nbsp;<span style=\"color: #ff6600\">[2-5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen ceea ce prive\u0219te produc\u021bia de alimente, produsele din carne au, de asemenea, <strong>cea mai mare amprent\u0103 de carbon<\/strong>, \u0219i anume cantitatea de gaze cu efect de ser\u0103 produs\u0103 pe tot parcursul ciclului unui anumit aliment &#8211; de la produc\u021bie la procesare, transport p\u00e2n\u0103 la eliminarea ambalajelor sale. Amprenta de carbon are <strong>un impact negativ asupra schimb\u0103rilor climatice, polu\u0103rii aerului \u0219i nu numai<\/strong>. Ca o compara\u021bie, amprenta de carbon a 1 kg carne de vit\u0103 sau de oaie este de aproximativ 36 kg CO2, pentru leguminoase sau \u00eenlocuitori de carne vegan\u0103 este de 1-5 kg CO2 \u00een aceea\u0219i cantitate. Iar asta este o mare diferen\u021b\u0103 pe care o pute\u021bi reduce doar <strong>cump\u0103r\u00e2nd carne de la fermierii locali<\/strong>. Chiar dac\u0103 diferen\u021ba nu este at\u00e2t de mare, fiecare efort conteaz\u0103. <span style=\"color: #ff6600\">[6-7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"5012,5331,8665,28689,28693,43903\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">3. Perspectiva s\u0103n\u0103t\u0103\u021bii <\/h3>\n\n\n\n<p>Conform rezultatelor studiilor, <a href=\"https:\/\/gymbeam.ro\/blog\/ce-nutrienti-le-lipsesc-cel-mai-des-veganilor-si-cum-pot-fi-completati2\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dietele vegetariene \u0219i vegane<\/a> au <strong>un efect pozitiv asupra sc\u0103derii IMC, colesterolului sau zah\u0103rului din s\u00e2nge<\/strong>. \u00cen acela\u0219i timp, au fost demonstrate diferen\u021be semnificativ statistice \u00een <strong>cancer \u0219i ratele mortalit\u0103\u021bii cardiovasculare<\/strong> \u00een favoarea vegetarienilor \u0219i veganilor \u00een compara\u021bie cu persoanele care au consumat carne \u0219i alte produse de origine animal\u0103.. <span style=\"color: #ff6600\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cens\u0103 aceste rezultate trebuie interpretate \u00een mod critic \u0219i nu trebuie s\u0103 tragem concluzii c\u0103 produsele de origine animal\u0103 sunt cauza tuturor lucrurile negative. Dac\u0103 ar fi s\u0103 facem o compara\u021bie \u00eentre o persoan\u0103 care nu se mi\u0219c\u0103 prea mult \u0219i care consum\u0103 carne gras\u0103 \u00een fiecare zi \u0219i o persoan\u0103 vegan\u0103 care \u00ee\u0219i men\u021bine alimenta\u021bia echilibrat\u0103 \u0219i are un stil de via\u021b\u0103 activ, cea din urm\u0103 este cu siguran\u021b\u0103 mai s\u0103n\u0103toas\u0103. Totu\u0219i, aceasta <strong>nu este o dovad\u0103 c\u0103 produsele de origine animal\u0103 sunt d\u0103un\u0103toare<\/strong>. Problema trebuie v\u0103zut\u0103 \u00eentr-un context general, nu doar prin date individuale scoase din context. Dac\u0103 vrem s\u0103 facem ceea ce este mai bine pentru s\u0103n\u0103tatea noastr\u0103, ar trebui s\u0103 ne concentr\u0103m pe o alimenta\u021bie s\u0103n\u0103toas\u0103 \u0219i ra\u021bional\u0103. Depinde de noi dac\u0103 carnea \u0219i produsele de origine animal\u0103 fac parte sau nu din aceasta.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rezultatele studiilor se pot datora \u0219i faptului c\u0103, dac\u0103 produsele de origine animal\u0103 sunt \u00eenl\u0103turate, <strong>cantitatea de alimente pe care le consuma\u021bi va fi redus\u0103<\/strong>. <strong>Densitatea energetic\u0103 a alimentelor<\/strong> poate juca, de asemenea, un rol important. Atunci c\u00e2nd ne concentr\u0103m asupra con\u021binutului caloric al aceleia\u0219i cantit\u0103\u021bi dintr-o alimenta\u021bie vegan\u0103 \u0219i a unei diete tipice occidentale, constat\u0103m c\u0103 cea <strong>vegan\u0103 este de obicei mai pu\u021bin caloric\u0103<\/strong>. Acest lucru poate duce \u0219i la un aport mai echilibrat de energie pentru vegani, chiar \u0219i la pierderea \u00een greutate, care duce la o sc\u0103dere a riscurilor pentru s\u0103n\u0103tate. La urma urmei, exist\u0103 o diferen\u021b\u0103 \u00eentre <strong>o banan\u0103 sau un hot dog<\/strong> ca gustare rapid\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">4. Varietatea<\/h3>\n\n\n\n<p>Este posibil ca sursele de proteine vegetale s\u0103 nu fie doar o modalitate bun\u0103 de conservare a mediului. Acestea reprezint\u0103 \u0219i o modalitate excelent\u0103 de a v\u0103<strong> <a href=\"https:\/\/gymbeam.ro\/blog\/ce-inseamna-o-dieta-sanatoasa-si-cum-sa-invatati-sa-mancati-sanatos\/\" class=\"ek-link\">\u00eembun\u0103t\u0103\u021bi alimenta\u021bia<\/a> \u0219i de a evita stereotipul puiului zilnic cu orez<\/strong>. \u00cen plus, v\u0103 ve\u021bi cre\u0219te aportul de diver\u0219i antioxidan\u021bi cu ajutorul alimenta\u021biei pe baz\u0103 de plante. Ce zice\u021bi de o mul\u021bime de leguminoase sau tofu pr\u0103jit la pr\u00e2nz o dat\u0103 pe s\u0103pt\u0103m\u00e2n\u0103 \u00een loc de carne pr\u0103jit\u0103?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pentru a v\u0103 face o idee despre ce surse de proteine ofer\u0103 o alimenta\u021bie pe baz\u0103 de plante, v-am preg\u0103tit <strong>o prezentare practic\u0103 a categoriilor \u0219i a alimentelor specifice.<\/strong> Fiecare con\u021bine o cantitate medie de <strong>macronutrien\u021bi \u0219i modalit\u0103\u021bi de a le utiliza \u00een buc\u0103t\u0103rie.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 v\u0103 \u00eentreba\u021bi c\u00e2t de multe proteine ar trebui s\u0103 consuma\u021bi \u00een raport cu obiectivele voastre, consulta\u021bi articolul nostru intitulat <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-calculati-aportul-de-energie-si-macronutrienti-pentru-a-pierde-in-greutate-sau-pentru-a-va-dezvolta-masa-musculara\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Cum s\u0103 calcula\u021bi aportul de energie \u0219i macronutrien\u021bi pentru a pierde \u00een greutate sau pentru a v\u0103 dezvolta masa muscular\u0103<\/a><\/span><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/iStock-920931456-1124x749.jpg\" alt=\"Cum s\u0103 m\u00e2nca\u021bi s\u0103n\u0103tos f\u0103r\u0103 carne sau cu carne\" class=\"wp-image-234815\" style=\"width:843px;height:562px\" title=\"Cum s\u0103 m\u00e2nca\u021bi s\u0103n\u0103tos f\u0103r\u0103 carne sau cu carne\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-920931456-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-920931456-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-920931456-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-920931456-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Leguminoase\"><\/span>Leguminoase<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Legumele precum lintea, maz\u0103rea, n\u0103utul \u0219i fasolea<\/strong> sunt \u00een general considerate leguminoase. Tot aici includem \u0219i <strong>soia sau arahidele<\/strong>. Acest grup de alimente este de obicei bogat \u00een carbohidra\u021bi complec\u0219i, proteine, fibre \u0219i minerale, cum ar fi fosforul sau calciul. \u00cen schimb, leguminoasele nu au de obicei un con\u021binut ridicat de gr\u0103simi. Datorit\u0103 combina\u021biei de fibre \u0219i proteine, acestea au <strong>un efect sporit de sa\u021bietate<\/strong>, ideal \u00een special pentru persoanele care doresc s\u0103 sl\u0103beasc\u0103. Cu toate acestea, leguminoasele au un spectru de aminoacizi mai pu\u021bin favorabil (de exemplu, datorit\u0103 con\u021binutului sc\u0103zut de metionin\u0103 &#8211; a\u0219a-numitul aminoacid limit\u0103). Prin urmare, se recomand\u0103 suplimentarea acestora cu surse suplimentare de proteine. Cerealele, spre exemplu, sau nucile \u0219i semin\u021bele, care sunt bogate \u00een acest aminoacid limit\u0103, pot servi perfect acestui scop.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Avantajul leguminoaselor este c\u0103 nu con\u021bin gluten. Prin urmare, persoanele care au probleme cu digestia glutenului nu trebuie s\u0103 se team\u0103 s\u0103 le consume. <span style=\"color: #ff6600\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">1. Lintea ro\u0219ie<\/h3>\n\n\n\n<p>Lintea, \u0219i nu doar cea ro\u0219ie, poate fi considerat\u0103 <strong>o surs\u0103 excelent\u0103 de proteine vegetale \u0219i carbohidra\u021bi complec\u0219i<\/strong>. Datorit\u0103 indicelui glicemic sc\u0103zut, aceasta are un efect pozitiv asupra <strong>nivelurilor de zah\u0103r din s\u00e2nge<\/strong>, lucru confirmat \u0219i de rezultatele studiilor \u00een acest sens. \u00cen plus, poate contribui \u0219i la reducerea colesterolului \u201er\u0103u\u201d numit LDL \u0219i la cre\u0219terea celui \u201ebun\u201d numit HDL.<span style=\"color: #ff6600\">&nbsp;[10\u201312]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Care este valoarea nutritiv\u0103 medie a 100 g de linte ro\u0219ie decojit\u0103 crud\u0103?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>362 kcal, 55 g carbohidra\u021bi, 27 g proteine, 2,6 g gr\u0103simi<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Cum s\u0103 introduce\u021bi lintea \u00een alimenta\u021bia voastr\u0103?<\/strong><\/p>\n\n\n\n<p>Lintea ro\u0219ie decojit\u0103 are un avantaj major &#8211; nu trebuie s\u0103 fie <strong>\u00eenmuiat\u0103 \u00eenainte de g\u0103tit<\/strong>, deoarece nu con\u021bine coaj\u0103. Preg\u0103tirea \u00eendelungat\u0103 \u0219i c\u00e2teva ore de \u00eenmuiere este, de asemenea, unul dintre motivele pentru care oamenii evit\u0103 leguminoasele. Este p\u0103cat s\u0103 nu include\u021bi lintea ro\u0219ie \u00een alimenta\u021bia voastr\u0103, deoarece, pe l\u00e2ng\u0103 nutrien\u021bii valoro\u0219i, a\u021bi pierde \u0219i <strong>gustul lor excelent<\/strong>. Acesta iese cel mai bine \u00een eviden\u021b\u0103 atunci c\u00e2nd lintea este consumat\u0103 ca fel de m\u00e2ncare separat. Cu toate acestea, are un gust minunat \u0219i \u00een salate, sosuri, cl\u0103tite cu legume sau supe. Acestea se g\u0103tesc \u00een 20 de minute, deci nu sunt mai complicate de preparat dec\u00e2t orezul. Pute\u021bi chiar s\u0103 le g\u0103ti\u021bi <strong>\u00eentr-un castron de orez<\/strong>, ceea ce face procesul mai u\u0219or.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/iStock-513809898-1124x749.jpg\" alt=\"C\u00e2te calorii are lintea \u0219i ce se poate g\u0103ti cu aceasta\" class=\"wp-image-234829\" style=\"width:843px;height:562px\" title=\"C\u00e2te calorii are lintea \u0219i ce se poate g\u0103ti cu aceasta\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-513809898-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-513809898-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-513809898-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-513809898-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">2. N\u0103utul<\/h3>\n\n\n\n<p>Pe l\u00e2ng\u0103 con\u021binutul s\u0103u de proteine \u0219i fibre, n\u0103utul con\u021bine \u0219i <strong>o propor\u021bie mai mare de acid folic, mangan, cupru sau fier<\/strong>. Fiind una dintre pu\u021binele leguminoase, are o compozi\u021bie important\u0103 de <strong>aminoacizi esen\u021biali<\/strong>, f\u0103c\u00e2ndu-l o surs\u0103 de proteine foarte apreciat\u0103 nu numai printre persoanele vegane. Acesta este \u0219i motivul pentru care <strong>proteinele din n\u0103ut<\/strong> devin din ce \u00een ce mai populare. N\u0103utul are un indice glicemic sc\u0103zut, care are un efect pozitiv asupra nivelului de zah\u0103r din s\u00e2nge. \u0218i, la fel ca \u0219i lintea, are un efect pozitiv asupra nivelului colesterolului.<span style=\"color: #ff6600\"> [13-14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Care este valoarea nutritiv\u0103 medie a 100 g de n\u0103ut crud?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>336 kcal, 44 g carbohidra\u021bi, 19 g proteine, 6 g gr\u0103simi, 15 g fibre<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Cum s\u0103 introduce\u021bi n\u0103utul \u00een alimenta\u021bia voastr\u0103?<\/strong><\/p>\n\n\n\n<p>Nu trebuie s\u0103 g\u0103ti\u021bi doar humus din n\u0103ut. Acesta este excelent \u0219i \u00een salate sau ca gustare s\u0103n\u0103toas\u0103 la televizor. Este suficient s\u0103 \u00eel \u00eenmuia\u021bi u\u0219or \u00een <a href=\"https:\/\/gymbeam.ro\/uleiuri\" target=\"_blank\" aria-label=\"ulei (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ulei<\/a>, s\u0103 \u00eel condimenta\u021bi, s\u0103 \u00eel coace\u021bi p\u00e2n\u0103 c\u00e2nd boabele de n\u0103ut devin aurii, delicioase \u0219i crocante. N\u0103utul poate fi folosit \u0219i la prepararea <strong>deserturilor dulci<\/strong>, care vor fi \u00eembog\u0103\u021bite cu substan\u021be nutritive \u0219i proteine valoroase. Dac\u0103 nu dori\u021bi s\u0103 petrece\u021bi timp suplimentar \u00een buc\u0103t\u0103rie, este recomandat s\u0103 g\u0103ti\u021bi \u00een prealabil acas\u0103 <strong>n\u0103utul \u00een saramur\u0103<\/strong> pentru a putea fi consumat imediat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">3. Fasolea Mung<\/h3>\n\n\n\n<p>Fasolea Mung se disting prin <strong>con\u021binutul ridicat de aminoacizi esen\u021biali<\/strong>, ceea ce o face <strong>o surs\u0103 de \u00eenalt\u0103 calitate de proteine<\/strong> vegetale. Aceasta este bogat\u0103 \u0219i \u00een antioxidan\u021bi, <strong>vitamina B9 \u0219i minerale importante<\/strong> precum <a href=\"https:\/\/gymbeam.ro\/magneziu\" class=\"ek-link\">magneziu<\/a>, fosfor, fier \u0219i cupru. <span style=\"color: #ff6600\">[15]&nbsp;&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0218ti\u021bi care este cel mai bun lucru la fasolea Mung? Faptul c\u0103 o pute\u021bi l\u0103sa s\u0103 <strong>germineze acas\u0103<\/strong> la voi \u0219i s\u0103 v\u0103 bucura\u021bi mai mult de produsul final. \u00cen plus, acest proces va reduce con\u021binutul de antinutrien\u021bi, datorit\u0103 c\u0103rora fasolea Mung este mai bine digerabil\u0103, iar nutrien\u021bii din acestea sunt mai bine absorbi\u021bi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Care este valoarea nutritiv\u0103 medie a 100 g de fasole Mung crud\u0103 \u0219i negerminat\u0103?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>347 kcal, 63 g carbohidra\u021bi, 24 g proteine, 1,2 g gr\u0103simi, 16 g fibre<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Cum s\u0103 introduce\u021bi fasolea Mung \u00een alimenta\u021bia voastr\u0103?<\/strong><\/p>\n\n\n\n<p>Fasolea Mung face parte integrant\u0103 din salata vietnamez\u0103 B\u00fan b\u00f2 nam b\u1ed9, \u00eens\u0103 este perfect\u0103 \u0219i \u00een salatele cehe sau ca umplutur\u0103 pentru tortilla. Deoarece <strong>mugurii au un gust similar cu maz\u0103rea proasp\u0103t cur\u0103\u021bat\u0103<\/strong>, ace\u0219tia pot fi consuma\u021bi ca atare.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Totu\u0219i, aceste trei leguminoase nu sunt singura surs\u0103 de proteine cu care v\u0103 pute\u021bi \u00eembog\u0103\u021bi alimenta\u021bia. O alegere excelent\u0103 este \u0219i <strong>maz\u0103rea, care con\u021bine aproximativ 23 g de proteine la 100 g<\/strong>. <strong>Produsele leguminoase<\/strong> pot fi \u0219i ele o alternativ\u0103 excelent\u0103. Ce-ar fi s\u0103 \u00eencerca\u021bi chipsuri proteice din f\u0103in\u0103 de linte sau <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/bio-paste-din-linte-fusilli-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">paste din leguminoase<\/a><\/span>?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dintre leguminoase, <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.ro\/arahide-neprajite.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">arahidele<\/a><\/strong> <\/span><strong>au \u0219i un con\u021binut ridicat de proteine (26 g la 100 g)<\/strong>, dar \u0219i un con\u021binut ridicat de gr\u0103simi cu care trebuie s\u0103 ave\u021bi grij\u0103.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"751\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/iStock-1300356545-1124x751.jpg\" alt=\"C\u00e2te calorii au mugurii Mung \u0219i ce se poate g\u0103ti cu ace\u0219tia\" class=\"wp-image-234843\" style=\"width:843px;height:563px\" title=\"C\u00e2te calorii au mugurii Mung \u0219i ce se poate g\u0103ti cu ace\u0219tia\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-1300356545-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-1300356545-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-1300356545-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-1300356545-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Inlocuitori_vegetali_ai_carnii\"><\/span>\u00cenlocuitori vegetali ai c\u0103rnii<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dup\u0103 cum sugereaz\u0103 \u0219i numele, \u00eenlocuitorii <strong>sunt folosi\u021bi cel mai adesea \u00een re\u021bete \u00een locul c\u0103rnii<\/strong>. Ace\u0219tia pot fi produ\u0219i din f\u0103in\u0103 de soia sau gr\u00e2u, de exemplu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">1. Tofu <\/h3>\n\n\n\n<p>Tofu este un produs din soia care variaz\u0103 \u00een <strong>structur\u0103, consisten\u021b\u0103 \u0219i gust<\/strong> \u00een func\u021bie de tip. Se remarc\u0103 prin <strong>proteine de \u00eenalt\u0103 calitate, calciu<\/strong> \u0219i un con\u021binut sc\u0103zut de sodiu. Tofu se produce din boabe de soia. Mai \u00eent\u00e2i acestea se cl\u0103tesc, se las\u0103 la umflat \u00een ap\u0103 \u0219i apoi se amestec\u0103. Acest produs este g\u0103tit la mai mult de 100\u00b0C, <strong>elimin\u00e2nd astfel gustul de soia.<\/strong> Apoi, se strecoar\u0103 pentru a crea o b\u0103utur\u0103 din soia. Se las\u0103 apoi <strong>s\u0103 se formeze ceea ce noi numim tofu.<\/strong> <span style=\"color: #ff6600\">[16] [38]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Care este valoarea nutritiv\u0103 medie a 100 g de tofu?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>125 kcal, 2,3 g carbohidra\u021bi, 12 g proteine, 7,5 g gr\u0103simi<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Cum s\u0103 introduce\u021bi tofu \u00een alimenta\u021bia voastr\u0103?<\/strong><\/p>\n\n\n\n<p>Tofu poate fi folosit \u00een buc\u0103t\u0103rie la fel ca \u0219i carnea clasic\u0103 deoarece reprezint\u0103 un ingredient important \u00een sosuri sau salate. Marele avantaj este c\u0103 poate fi g\u0103tit \u0219i <strong>m\u00e2ncat at\u00e2t cald, c\u00e2t \u0219i rece<\/strong>. De exemplu, t\u0103ia\u021bi-l \u00een felii mai sub\u021biri \u0219i \u00eenlocui\u021bi-l cu \u0219unc\u0103 sau br\u00e2nz\u0103 pentru produse de patiserie. Dac\u0103 primi\u021bi tofu f\u0103r\u0103 arom\u0103, \u00eel pute\u021bi amesteca cu fructe congelate pentru a face o <strong>\u00eenghe\u021bat\u0103 vegan\u0103 cremoas\u0103.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">2. Tempeh<\/h3>\n\n\n\n<p>Tempeh este un produs fermentat din <strong>soia fiart\u0103, pasat\u0103 \u0219i presat\u0103<\/strong> la care se adaug\u0103 culturi bacteriene. Tempeh este apreciat pentru con\u021binutul s\u0103u ridicat de <strong>proteine u\u0219or digerabile, calciu, fosfor, fier \u0219i chiar vitamina B12<\/strong>, al c\u0103ror aport suficient poate fi problematic pentru vegani. <span style=\"color: #ff6600\">[16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Care este valoarea nutritiv\u0103 medie a 100 g tempeh?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>143 kcal, 3,8 g carbohidra\u021bi, 16,7 g proteine, 8,3 g gr\u0103simi &#8211; aceste valori pot varia cu zeci de calorii \u00een func\u021bie de arom\u0103 \u0219i marinad\u0103<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Cum s\u0103 introduce\u021bi tempeh \u00een alimenta\u021bia voastr\u0103?<\/strong><\/p>\n\n\n\n<p>Pute\u021bi folosi tempeh \u00een buc\u0103t\u0103rie <strong>\u00een acela\u0219i mod ca \u0219i tofu<\/strong>. Are un gust excelent cu bulgur, cuscus \u0219i poate \u00eenlocui carnea tocat\u0103.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/iStock-1194753870-1124x749.jpg\" alt=\"C\u00e2te calorii au \u00eenlocuitorii de carne \u0219i cum s\u0103 \u00eei folosi\u021bi la g\u0103tit\" class=\"wp-image-234857\" style=\"width:843px;height:562px\" title=\"C\u00e2te calorii au \u00eenlocuitorii de carne \u0219i cum s\u0103 \u00eei folosi\u021bi la g\u0103tit\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-1194753870-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-1194753870-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-1194753870-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-1194753870-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">3. Seitan<\/h3>\n\n\n\n<p>Seitan este o protein\u0103 vegetal\u0103 cunoscut\u0103 \u0219i sub numele de <strong>gluten de gr\u00e2u<\/strong>. O pute\u021bi face chiar \u0219i singuri acas\u0103 cl\u0103tind f\u0103ina \u00een mod repetat. Cu toate acestea, este <strong>s\u0103rac\u0103 \u00een carbohidra\u021bi<\/strong>. Dac\u0103 nu dori\u021bi s\u0103 o face\u021bi voi, aceasta poate fi achizi\u021bionat\u0103 sub form\u0103 de pulbere pe care s\u0103 o amesteca\u021bi cu ap\u0103 sau o pute\u021bi consuma ca atare.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Care este valoarea nutritiv\u0103 medie a 100 g de seitan?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>104 kcal, 3,5 g carbohidra\u021bi, 21 g proteine, 0,5 g gr\u0103simi<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Cum s\u0103 introduce\u021bi seitan \u00een alimenta\u021bia voastr\u0103?<\/strong><\/p>\n\n\n\n<p>Acesta se consum\u0103 la fel ca tofu sau tempeh. De asemenea, <strong>seitan poate fi introdus \u00eentr-un burger \u00een loc de carne<\/strong>. Dar nu uita\u021bi s\u0103 \u00eel condimenta\u021bi bine.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Nucile\"><\/span>Nucile<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/nuci-si-seminte\" target=\"_blank\" aria-label=\"Nucile (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Nucile<\/a> <\/span>\u0219i <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/unturi-din-diferite-nuci\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">untul din nuci<\/a><\/span> au un <strong>con\u021binut ridicat de gr\u0103simi s\u0103n\u0103toase<\/strong>, \u00eens\u0103 \u0219tia\u021bi c\u0103 acestea exceleaz\u0103 prin propor\u021bia lor de <strong>proteine sau fibre<\/strong>? Pe de alt\u0103 alt\u0103 parte, nu este indicat s\u0103 le consuma\u021bi ca surs\u0103 primar\u0103 de proteine, deoarece con\u021bin <strong>multe calorii<\/strong>. Acest lucru v\u0103 poate afecta aspectul fizic \u00een timp, ca s\u0103 nu mai vorbim de faptul c\u0103 s-ar putea s\u0103 ave\u021bi probleme digestive nepl\u0103cute.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">1. Migdalele<\/h3>\n\n\n\n<p><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/migdale-raw.html\" target=\"_blank\" aria-label=\"Migdalele (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Migdalele<\/a><\/span> au <strong>un con\u021binut ridicat de vitamina E, mangan, magneziu \u0219i antioxidan\u021bi<\/strong>, ceea ce ajut\u0103 la protec\u021bia celulelor \u00eempotriva stresului oxidativ. Acest lucru ar putea contribui la dezvoltarea inflama\u021biilor \u00een corp, a \u00eemb\u0103tr\u00e2nirii sau a cancerului. \u00cen plus, au \u0219i un efect pozitiv asupra <strong>optimiz\u0103rii nivelului de zah\u0103r din s\u00e2nge \u0219i a tensiunii arteriale.<\/strong> <span style=\"color: #ff6600\">[17-20]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Care este valoarea nutritiv\u0103 medie a 100 g de migdale?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>575 kcal, 22 g carbohidra\u021bi, 21 g proteine, 49 g gr\u0103simi, 12 g fibre<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Cum s\u0103 introduce\u021bi migdalele \u00een alimenta\u021bia voastr\u0103?<\/strong><\/p>\n\n\n\n<p>Migdalele sunt excelente atunci c\u00e2nd sunt ad\u0103ugate \u00een terci sau deserturi, at\u00e2t <strong>\u00eentregi<\/strong>, c\u00e2t \u0219i sub form\u0103 de <strong>f\u00e2\u0219ii<\/strong>, <strong>unt de migdale<\/strong> sau <strong>f\u0103in\u0103 de migdale<\/strong>. Cu toate acestea, migdalele pot fi \u0219i o component\u0103 crocant\u0103 \u00eentr-o salat\u0103 sau o gustare s\u0103n\u0103toas\u0103 \u00een fa\u021ba televizorului.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/WhatsApp-Image-2021-01-19-at-17.50.45-2-1-1124x749.jpeg\" alt=\"C\u00e2te calorii au arahidele \u0219i cum s\u0103 le folosi\u021bi la g\u0103tit\" class=\"wp-image-234872\" style=\"width:843px;height:562px\" title=\"C\u00e2te calorii au arahidele \u0219i cum s\u0103 le folosi\u021bi la g\u0103tit\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/WhatsApp-Image-2021-01-19-at-17.50.45-2-1-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/WhatsApp-Image-2021-01-19-at-17.50.45-2-1-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/WhatsApp-Image-2021-01-19-at-17.50.45-2-1-1536x1023.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/WhatsApp-Image-2021-01-19-at-17.50.45-2-1.jpeg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">2. Fisticul<\/h3>\n\n\n\n<p><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/fistic-gymbeam.html\" target=\"_blank\" aria-label=\"Fisticul (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Fisticul<\/a><\/span> este cunoscut pentru con\u021binutul s\u0103u de gr\u0103simi s\u0103n\u0103toase sub form\u0103 de acizi gra\u0219i nesatura\u021bi, cupru, vitamina B6 \u0219i B1. Acestea se disting de alte arahide prin <strong>propor\u021bia lor mai mare de aminoacizi<\/strong>. \u00cen plus, au un con\u021binut bogat de <strong>antioxidan\u021bi<\/strong> \u0219i un efect pozitiv asupra nivelului colesterolului. <span style=\"color: #ff6600\">[21-22]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Care este valoarea nutritiv\u0103 medie a 100 g de fistic?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>564 kcal, 29 g carbohidra\u021bi, 21 g proteine, 43 g gr\u0103simi<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Cum s\u0103 introduce\u021bi fisticul \u00een alimenta\u021bia voastr\u0103?<\/strong><\/p>\n\n\n\n<p>Fisticul are un gust excelent \u0219i poate fi utilizat \u00een deserturi, salate sau \u00eempreun\u0103 cu fulgi de ov\u0103z, \u00eens\u0103 poate fi consumat chiar \u0219i sub<a href=\"https:\/\/gymbeam.ro\/unt-de-fistic-gymbeam.html\" target=\"_blank\" aria-label=\" form\u0103 de unt (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> <span style=\"color: #ff6600\"><strong>form\u0103 de unt<\/strong><\/span><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">3. Nucile caju<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.ro\/nuci-de-acaju-naturale.html\" target=\"_blank\" aria-label=\"Nucile caju  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">Nucile caju<\/span> <\/a>se remarc\u0103 nu numai pentru gustul lor delicios, ci \u0219i pentru con\u021binutul de cupru, magneziu, mangan, fosfor sau fier. Acestea sunt <strong>bogate \u00een gr\u0103simi nesaturate<\/strong> care au rol \u00een reducerea riscului de boli de inim\u0103. \u00cen compozi\u021bia lor se g\u0103sesc \u0219i antioxidan\u021bi importan\u021bi.&nbsp; <span style=\"color: #ff6600\">[23]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Care este valoarea nutritiv\u0103 medie a 100 g de caju?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>553 kcal, 30 g carbohidra\u021bi, 18 g proteine, 44 g gr\u0103simi<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Cum s\u0103 introduce\u021bi caju \u00een alimenta\u021bia voastr\u0103?<\/strong><\/p>\n\n\n\n<p>Nucile caju au un gust excelent \u0219i pot fi folosite ca ingredient \u00een deserturi, salate sau terci. \u00cen plus, pute\u021bi g\u0103ti un sos delicios cu acestea.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pe l\u00e2ng\u0103 arahidele men\u021bionate mai sus, trebuie s\u0103 men\u021bion\u0103m \u0219i <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/alune-de-padure-gymbeam.html\" target=\"_blank\" aria-label=\"alunele (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">alunele<\/a><\/span> \u0219i <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/nuci-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">nucile<\/a><\/span><\/strong>, care au un con\u021binut ridicat de substan\u021be benefice \u0219i au un gust delicios.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/IMG_20200417_145339-1124x843.jpg\" alt=\"Care arahide au cele mai multe proteine?\" class=\"wp-image-234886\" style=\"width:843px;height:632px\" title=\"Care arahide au cele mai multe proteine?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_20200417_145339-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_20200417_145339-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_20200417_145339-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_20200417_145339-2048x1536.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Semintele\"><\/span>Semin\u021bele<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Printre <strong>alimentele \u00eenc\u0103rcate cu nutrien\u021bi<\/strong> se num\u0103r\u0103 diferite tipuri de semin\u021be, care pot fi introduse perfect \u00een aproape fiecare mas\u0103. A\u0219adar, acestea completeaz\u0103 de obicei nu doar nivelul de micronutrien\u021bi necesari, ci \u0219i de proteine, gr\u0103simi s\u0103n\u0103toase \u0219i fibre.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">1. Semin\u021bele de c\u00e2nep\u0103<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.ro\/seminte-de-canepa-bio-decorticate-vanavita.html\" target=\"_blank\" aria-label=\"Semin\u021bele de c\u00e2nep\u0103 (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Semin\u021bele de c\u00e2nep\u0103<\/a> se remarc\u0103 prin <strong>gustul delicat de nuc\u0103<\/strong> \u0219i compozi\u021bia lor excelent\u0103. Pe l\u00e2ng\u0103 proteine, acestea sunt bogate \u00een vitamina E, fosfor, potasiu, magneziu, sulf, calciu \u0219i fier. Acestea contribuie la <strong>reducerea riscului de boli de inim\u0103 \u0219i de sindrom premenstrual<\/strong>, \u00een principal datorit\u0103 con\u021binutului de acid gamma-linolenic, care reduce efectele prolactinei cauzatoare de sindrom premenstrual. \u00cen plus, sunt perfecte pentru cei cu probleme digestive. <span style=\"color: #ff6600\">[24-25]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Care este valoarea nutritiv\u0103 medie a 100 g semin\u021be de c\u00e2nep\u0103?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>600 kcal, 5 g carbohidra\u021bi, 31 g proteine, 48 g gr\u0103simi, 8 g fibre<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Cum s\u0103 introduce\u021bi semin\u021bele de c\u00e2nep\u0103 \u00een alimenta\u021bia voastr\u0103?<\/strong><\/p>\n\n\n\n<p>Datorit\u0103 gustului lor de nuci, acestea sunt perfecte at\u00e2t <strong>\u00een preparatele dulci, c\u00e2t \u0219i \u00een cele s\u0103rate<\/strong>. Le pute\u021bi ad\u0103uga \u00een terci, iaurt, creme sau salate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">2. Semin\u021bele de chia <\/h3>\n\n\n\n<p>\u00cen ultimii ani, a crescut popularitatea <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/seminte-de-chia-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">semin\u021belor de chia<\/a><\/span>, de\u0219i, acestea existau deja \u00een alimenta\u021bia azteceilor \u0219i maya\u0219ilor. Semin\u021bele se remarc\u0103 prin con\u021binutul lor de <strong>calciu, mangan, magneziu sau fosfor \u0219i sunt pline de antioxidan\u021bi \u0219i acizi gra\u0219i omega-3<\/strong>. \u00cen plus, acestea au un efect pozitiv asupra nivelului de colesterol \u0219i zah\u0103r din s\u00e2nge. <span style=\"color: #ff6600\">[26-29]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Care este valoarea nutritiv\u0103 medie a 100 g semin\u021be de chia?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>486 kcal, 35 g carbohidra\u021bi, 19 g proteine, 31 g gr\u0103simi, 35 g fibre<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Cum s\u0103 introduce\u021bi semin\u021bele de chia \u00een alimenta\u021bia voastr\u0103?<\/strong><\/p>\n\n\n\n<p>Semin\u021bele de chia pot fi introduse \u00een salat\u0103, fulgi de ov\u0103z, amestecate \u00een sosuri \u0219i alte amestecuri sau transformate \u00eentr-o budinc\u0103 de chia delicioas\u0103. Persoanele vegane consum\u0103 adesea aceste semin\u021be pentru<strong> a \u00eenlocui ou\u0103le<\/strong>. Atunci c\u00e2nd sunt amestecate cu apa, acestea formeaz\u0103 un gel care \u00eenlocuie\u0219te foarte bine consisten\u021ba oului \u00een re\u021bete.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/IMG_0316-1-1124x749.jpg\" alt=\"Din semin\u021bele de chia pute\u021bi prepara shake-uri, budinc\u0103 sau le pute\u021bi folosi pentru a \u00eenlocui ou\u0103le\" class=\"wp-image-234901\" style=\"width:843px;height:562px\" title=\"Din semin\u021bele de chia pute\u021bi prepara shake-uri, budinc\u0103 sau le pute\u021bi folosi pentru a \u00eenlocui ou\u0103le\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_0316-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_0316-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_0316-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_0316-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">3. Semin\u021bele de dovleac<\/h3>\n\n\n\n<p><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/bio-seminte-de-dovleac-vanavita.html\" class=\"ek-link\">Semin\u021bele de dovleac<\/a><\/span> au niveluri ridicate de <strong>fosfor, mangan, magneziu, fier, zinc sau cupru<\/strong> pe l\u00e2ng\u0103 cantitatea de proteine, gr\u0103simi s\u0103n\u0103toase \u0219i fibre. Acestea sunt bogate \u00een antioxidan\u021bi \u0219i au un efect pozitiv asupra reducerii riscului de a dezvolta cancer pulmonar, de s\u00e2n, de stomac sau de colon. \u00cen plus, acestea ajut\u0103 la \u00eembun\u0103t\u0103\u021birea <strong>s\u0103n\u0103t\u0103\u021bii prostatei \u0219i a vezicii urinare<\/strong>. <span style=\"color: #ff6600\">[30-32] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Care este valoarea nutritiv\u0103 medie a 100 g semin\u021be de dovleac?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>559 kcal, 11 g carbohidra\u021bi, 30 g proteine, 49 g gr\u0103simi, 6 g fibre<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Cum s\u0103 introduce\u021bi semin\u021bele de dovleac \u00een alimenta\u021bia voastr\u0103?<\/strong><\/p>\n\n\n\n<p>Semin\u021bele de dovleac se remarc\u0103 perfect \u00een orice salat\u0103 de legume sau \u00eempreun\u0103 cu fulgi de ov\u0103z. Dac\u0103 de obicei coace\u021bi p\u00e2ine sau chifle, <strong>\u00eencerca\u021bi s\u0103 pune\u021bi deasupra semin\u021be de dovleac<\/strong>. Ve\u021bi descoperi c\u0103 o s\u0103 v\u0103 plac\u0103 gustul lor.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Din aceast\u0103 categorie, merit\u0103 men\u021bionate <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/bio-seminte-de-in-brun-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">semin\u021bele de in<\/a><\/span> sau de <a href=\"https:\/\/gymbeam.ro\/bio-seminte-de-floarea-soarelui-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">floarea-soarelui<\/span>,<\/a> care sunt \u0219i acestea interesante prin con\u021binutul lor de proteine \u0219i al\u021bi nutrien\u021bi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Pseudo-proteinele_si_alte_surse\"><\/span>Pseudo-proteinele \u0219i alte surse<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cen aceast\u0103 categorie am inclus<strong> pseudo cerealele f\u0103r\u0103 gluten<\/strong>, care, pe l\u00e2ng\u0103 carbohidra\u021bi, sunt bogate \u00een proteine. Aici trebuie s\u0103 men\u021bion\u0103m \u0219i <strong>drojdia delicat\u0103<\/strong>, care este foarte popular\u0103 \u00een r\u00e2ndul persoanelor vegane.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">1. Quinoa<\/h3>\n\n\n\n<p><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/bio-quinoa-vanavita.html\" target=\"_blank\" aria-label=\"Quinoa (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Quinoa<\/a><\/span> este <strong>o pseudo-cereal\u0103 f\u0103r\u0103 gluten<\/strong>, care este utilizat\u0103 \u00een primul r\u00e2nd ca surs\u0103 de carbohidra\u021bi. Din acest motiv, este posibil s\u0103 nu \u0219ti\u021bi faptul c\u0103 are <strong>un con\u021binut bun de proteine<\/strong>. \u00cen compozi\u021bia sa ve\u021bi g\u0103si \u0219i o cantitate mare de flavonoide s\u0103n\u0103toase numite Quercetin \u0219i Kaempferol. Quinoa are <strong>un indice glicemic sc\u0103zut \u0219i un con\u021binut ridicat de magneziu<\/strong>, potasiu, zinc \u0219i fier. \u00cen plus, este excelent\u0103 datorit\u0103 spectrului s\u0103u de <strong>aminoacizi esen\u021biali<\/strong>. <span style=\"color: #ff6600\">[33]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Care este valoarea nutritiv\u0103 medie a 100 g de quinoa?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>354 kcal, 64 g carbohidra\u021bi, 14 g proteine, 6 g gr\u0103simi<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Cum s\u0103 introduce\u021bi quinoa \u00een alimenta\u021bia voastr\u0103?<\/strong><\/p>\n\n\n\n<p>\u00cenainte de preparare, quinoa trebuie cl\u0103tit\u0103 cu ap\u0103 iar aceasta poate fi folosit\u0103 \u00een principal \u00een sosuri, \u00een re\u021betele cu carne sau cu \u00eenlocuitori ai acesteia. O pute\u021bi ad\u0103uga \u0219i la salate <strong>cresc\u00e2nd, astfel, aportul de proteine \u0219i carbohidra\u021bi complec\u0219i<\/strong>. \u00cen plus, are un gust excelent \u00een diferite paste cu legume \u0219i ajut\u0103 \u0219i la crearea unei consisten\u021be optime.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/IMG_0279-1124x749.jpg\" alt=\"C\u00e2te calorii are quinoa \u0219i ce se poate prepara cu ea?\" class=\"wp-image-234915\" style=\"width:843px;height:562px\" title=\"C\u00e2te calorii are quinoa \u0219i ce se poate prepara cu ea?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_0279-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_0279-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_0279-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_0279-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">2. Amarantul <\/h3>\n\n\n\n<p>Putem clasifica amarantul ca o <strong>pseudo-cereal\u0103 f\u0103r\u0103 gluten<\/strong>, cu efect pozitiv asupra s\u0103n\u0103t\u0103\u021bii umane. Acesta este bogat \u00een mangan, magneziu, fosfor \u0219i fier. \u00cen plus, este excelent prin con\u021binutul s\u0103u de aminoacizi esen\u021biali. \u00cen organism, ajut\u0103 la reducerea nivelului de inflama\u021bie \u0219i colesterol. <span style=\"color: #ff6600\">&nbsp;[34-36]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Care este valoarea nutritiv\u0103 medie a 100 g de amarant?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>371 kcal, 65 g carbohidra\u021bi, 14 g proteine, 7 g gr\u0103simi<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Cum s\u0103 introduce\u021bi amarantul \u00een alimenta\u021bia voastr\u0103?<\/strong><\/p>\n\n\n\n<p>Amarantul, ca \u0219i quinoa, poate fi folosit ca <strong>garnitur\u0103<\/strong>, \u00een salate sau alte amestecuri. De asemenea, pute\u021bi face terci din acesta sau s\u0103 \u00eengro\u0219a\u021bi supa sau sosul.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">3. Drojdia delicat\u0103<\/h3>\n\n\n\n<p>Drojdiile delicioase sunt <strong>drojdii inactive, f\u0103r\u0103 gluten, sub form\u0103 de fulgi mici<\/strong> care seam\u0103n\u0103 cu parmezanul la gust \u0219i miros. Pe l\u00e2ng\u0103 proteine, acestea sunt <strong>bogate \u00een aminoacizi \u0219i al\u021bi nutrien\u021bi<\/strong>. Drojdia este, \u00een general, considerat\u0103 o surs\u0103 excelent\u0103 de vitamina B.<span style=\"color: #ff6600\"> [37]&nbsp;&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Care este valoarea nutritiv\u0103 medie a 100 g de drojdie delicat\u0103?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>327 kcal, 9 g carbohidra\u021bi, 49 g proteine, 5 g gr\u0103simi, 27 g fibre<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Cum s\u0103 introduce\u021bi drojdia delicat\u0103 \u00een alimenta\u021bia voastr\u0103?<\/strong><\/p>\n\n\n\n<p>Datorit\u0103 asem\u0103n\u0103rii sale cu br\u00e2nza, aceasta este perfect\u0103 pentru paste, sosuri, supe, creme tartinabile sau ca \u0219i ingredient \u00een salate. Combinat\u0103 cu tofu m\u0103run\u021bit, <strong>are un gust similar cu omleta.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh4.googleusercontent.com\/jFufFbzME5sSRW87prHwlQbWMkm_CdX9gI12GYTyMdIV5SQvUzx3z7OpYwtjHx9kkCmjHz2lp5U4AVK9jrvOJ856ADPPtP6j05pwfoGLq12SLkklD9I45Zsb1M7KUieASx7RQJ6e\" alt=\"Care protein\u0103 vegan\u0103 este cea mai bun\u0103?\" title=\"Care protein\u0103 vegan\u0103 este cea mai bun\u0103?\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Proteine_vegane\"><\/span>Proteine vegane<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cen ultima categorie ne vom concentra pe suplimentele alimentare, care v\u0103 pot u\u0219ura foarte mult aportul de proteine vegetale. Deoarece <a href=\"https:\/\/gymbeam.ro\/proteine-pe-baza-de-plante\" class=\"ek-link\">proteinele vegetale<\/a> dintr-o singur\u0103 surs\u0103 nu au \u00een general cel pu\u021bin un aminoacid esen\u021bial, este recomandabil s\u0103 le alege\u021bi pe cele care con\u021bin <strong>o combina\u021bie de mai multe surse<\/strong>. Un exemplu este <a aria-label=\"BIO Vegan Protein,  (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/bio-vegan-protein-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\"><strong>BIO Vegan Protein<\/strong><\/span>, <\/a>care este compus din <strong>proteine din maz\u0103re, orez \u0219i c\u00e2nep\u0103<\/strong>. Cu toate acestea, o excep\u021bie poate fi proteina din soia, care este cea mai asem\u0103n\u0103toare \u00een con\u021binutul de aminoacizi cu proteina animal\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Printre cele mai cunoscute tipuri de proteine vegetale includem:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.ro\/bio-proteine-din-mazare-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">proteine din maz\u0103re<\/a><\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/proteine-de-canepa-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">proteine din c\u00e2nep\u0103<\/a><\/span><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.ro\/rice-protein-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\"proteine din orez (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">proteine din orez<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.ro\/izolat-proteic-de-soia-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\"proteine din soia (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">proteine din soia<\/a><\/li>\n\n\n\n<li>protein\u0103 din chia <\/li>\n\n\n\n<li>protein\u0103 din dovleac<\/li>\n<\/ul>\n\n\n\n<p><strong>Cum s\u0103 introduce\u021bi pulberile proteice \u00een alimenta\u021bia voastr\u0103?<\/strong><\/p>\n\n\n\n<p>Tot ce trebuie s\u0103 face\u021bi este s\u0103 le amesteca\u021bi cu ap\u0103, lapte (veganii cu legume) \u0219i s\u0103 le consuma\u021bi pur \u0219i simplu. Ele pot fi ad\u0103ugate oric\u00e2nd la <strong>smoothie-uri, deserturi, terciuri sau iaurturi pentru a cre\u0219te aportul de proteine<\/strong>. \u00cen cazul \u00een care le consuma\u021bi dup\u0103 antrenament, <strong>ve\u021bi accelera \u0219i procesul de regenerare.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pe l\u00e2ng\u0103 proteine, v\u0103 pute\u021bi bucura \u0219i de alte produse, cum ar fi <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/baton-proteic-bio-vegan-bar-vanavita.html\" class=\"ek-link\">batoanele proteice vegane<\/a><\/span> \u0219i<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/chipsuri-proteice-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> <span style=\"color: #ff6600\">chipsurile proteice<\/span><\/a>.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Ce_trebuie_sa_retineti\"><\/span>Ce trebuie s\u0103 re\u021bine\u021bi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Exist\u0103 o mul\u021bime de modalit\u0103\u021bi de a ob\u021bine proteine din surse vegetale. Nimeni nu v\u0103 poate spune c\u0103 a fi vegetarian sau vegan este plictisitor. Dac\u0103 alege\u021bi o alimenta\u021bie bazat\u0103 pe plante indiferent de motiv, <strong>\u00eencerca\u021bi s\u0103 v\u0103 alimenta\u021bi c\u00e2t mai variat posibil \u0219i s\u0103 acoperi\u021bi aportul de vitamine \u0219i minerale importante<\/strong>. Nu numai veganii au probleme cu aportul de <strong>vitamina B12<\/strong>, a\u0219a c\u0103 suplimentarea sa trebuie luat\u0103 \u00een considerare mereu. Cu toate acestea, dac\u0103 v\u0103 alimenta\u021bi cu m\u00e2ncare s\u0103n\u0103toas\u0103 \u0219i ave\u021bi grij\u0103 s\u0103 ob\u021bine\u021bi to\u021bi macronutrien\u021bii \u0219i micronutrien\u021bii, este posibil s\u0103 v\u0103 fie u\u0219or <strong>s\u0103 v\u0103 lipsi\u021bi de produsele de origine animal\u0103<\/strong>. \u00cen plus, ve\u021bi tr\u0103i apoi cu sentimentul c\u0103 salva\u021bi vie\u021bile animalelor \u0219i ale planetei noastre.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 nu v\u0103 pute\u021bi imagina via\u021ba f\u0103r\u0103 produse de origine animal\u0103, cel pu\u021bin \u00eencerca\u021bi s\u0103 le <strong>schimba\u021bi din c\u00e2nd \u00een c\u00e2nd cu produse vegetale<\/strong>. Ve\u021bi vedea c\u0103 v\u0103 vor pl\u0103cea noile posibilit\u0103\u021bi oferite de aceste ingrediente. De exemplu, inspira\u021bi-v\u0103 din campania interna\u021bional\u0103 Meat Free Monday \u0219i nu consuma\u021bi carne \u00een zilele de luni.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Voi cum v\u0103 ob\u021bine\u021bi aportul de proteine &#8211; <strong>\u00een principal din surse vegetale sau baz\u00e2ndu-v\u0103 alimenta\u021bia pe carne<\/strong>, ou\u0103 \u0219i produse lactate? Spune\u021bi-ne ce p\u0103rere ave\u021bi \u0219i pute\u021bi, de asemenea, s\u0103 oferi\u021bi sfaturi despre sursele preferate de proteine vegetale.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/plant-based-proteins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPlant-based proteins\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/nut-butters\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tNut Butters\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Sursele de proteine vegetale sunt o modalitate excelent\u0103 de a salva vie\u021bile animalelor \u0219i ale planetei noastre. Acestea pot fi o completare excelent\u0103 a meniului chiar \u0219i pentru carnivori. \u00cen articolul de ast\u0103zi v\u0103 vom prezenta cele mai bune surse de proteine vegetale \u0219i con\u021binutul lor de macronutrien\u021bi.<\/p>\n","protected":false},"author":100,"featured_media":234957,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":16,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[95],"tags":[6998,6278,7178,7532],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-251729","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-si-sfaturi","8":"tag-nuci","9":"tag-proteine-ro","10":"tag-quinoa-ro","11":"tag-vegan-ro","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Care sunt cele mai bune surse de proteine vegetale \u0219i de ce s\u0103 le include\u021bi \u00een alimenta\u021bia voastr\u0103? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Care sunt cele mai bune surse de proteine vegetale \u0219i de ce s\u0103 le consuma\u021bi? 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