{"id":425513,"date":"2023-03-23T12:12:31","date_gmt":"2023-03-23T11:12:31","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=425513"},"modified":"2023-03-23T15:51:37","modified_gmt":"2023-03-23T14:51:37","slug":"alimente-bogate-in-proteine-la-preturi-accesibile","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/alimente-bogate-in-proteine-la-preturi-accesibile\/","title":{"rendered":"Alimente bogate \u00een proteine la pre\u021buri accesibile"},"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\/alimente-bogate-in-proteine-la-preturi-accesibile\/#De_cate_proteine_aveti_nevoie_pe_zi\" title=\"De c\u00e2te proteine ave\u021bi nevoie pe zi?\">De c\u00e2te proteine ave\u021bi nevoie pe zi?<\/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\/alimente-bogate-in-proteine-la-preturi-accesibile\/#Alimente_cu_continut_ridicat_de_proteine\" title=\"Alimente cu con\u021binut ridicat de proteine\">Alimente cu con\u021binut ridicat de proteine<\/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\/alimente-bogate-in-proteine-la-preturi-accesibile\/#1_Pui\" title=\"1. Pui\">1. Pui<\/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\/alimente-bogate-in-proteine-la-preturi-accesibile\/#2_Conserve_de_ton\" title=\"2. Conserve de ton\">2. Conserve de ton<\/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\/alimente-bogate-in-proteine-la-preturi-accesibile\/#3_Sardine\" title=\"3. Sardine\">3. Sardine<\/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\/alimente-bogate-in-proteine-la-preturi-accesibile\/#4_Oua\" title=\"4. Ou\u0103\">4. Ou\u0103<\/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\/alimente-bogate-in-proteine-la-preturi-accesibile\/#5_Quark\" title=\"5. Quark\">5. Quark<\/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\/alimente-bogate-in-proteine-la-preturi-accesibile\/#6_Iaurt_grecesc\" title=\"6. Iaurt grecesc\">6. Iaurt grecesc<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.ro\/blog\/alimente-bogate-in-proteine-la-preturi-accesibile\/#7_Tofu\" title=\"7. Tofu\">7. Tofu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.ro\/blog\/alimente-bogate-in-proteine-la-preturi-accesibile\/#8_Leguminoase\" title=\"8. Leguminoase\">8. Leguminoase<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.ro\/blog\/alimente-bogate-in-proteine-la-preturi-accesibile\/#9_Fulgi_de_ovaz\" title=\"9. Fulgi de ov\u0103z\">9. Fulgi de ov\u0103z<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.ro\/blog\/alimente-bogate-in-proteine-la-preturi-accesibile\/#10_Arahide_si_unt_de_arahide\" title=\"10. Arahide \u0219i unt de arahide\">10. Arahide \u0219i unt de arahide<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.ro\/blog\/alimente-bogate-in-proteine-la-preturi-accesibile\/#11_Pudre_proteice_din_zer_sau_vegetale\" title=\"11. Pudre proteice din zer sau vegetale\">11. Pudre proteice din zer sau vegetale<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.ro\/blog\/alimente-bogate-in-proteine-la-preturi-accesibile\/#Cate_proteine_si_energie_contine_in_medie_fiecare_aliment_in_parte\" title=\"C\u00e2te proteine \u0219i energie con\u021bine \u00een medie fiecare aliment \u00een parte?\">C\u00e2te proteine \u0219i energie con\u021bine \u00een medie fiecare aliment \u00een parte?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.ro\/blog\/alimente-bogate-in-proteine-la-preturi-accesibile\/#Ce_concluzie_putem_trage\" title=\"Ce concluzie putem trage?\">Ce concluzie putem trage?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Indiferent dac\u0103 dori\u021bi s\u0103 sl\u0103bi\u021bi, s\u0103 c\u00e2\u0219tiga\u021bi mas\u0103 muscular\u0103 sau doar s\u0103 r\u0103m\u00e2ne\u021bi s\u0103n\u0103to\u0219i, un aport suficient de proteine este esen\u021bial. La urma urmei, acestea sunt prezente \u00een \u00eentregul organism \u0219i, efectiv, nu exist\u0103 procese \u00een care s\u0103 nu fie implicate. De aceea, nu este corect ca alimentele bogate \u00een proteine de \u00eenalt\u0103 calitate s\u0103 fie adesea considerate du\u0219mani ai portofelului nostru.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Este adev\u0103rat c\u0103 pre\u021burile lor sunt \u00een continu\u0103 cre\u0219tere \u0219i poate fi destul de costisitor s\u0103 consuma\u021bi \u00een mod regulat somon, friptur\u0103 de vit\u0103 sau br\u00e2nz\u0103 olandez\u0103 bun\u0103 la cin\u0103. Cu toate acestea, aceste alimente sunt v\u00e2rful piramidei. Sub el, pute\u021bi g\u0103si un num\u0103r mare dintre cele care nu trebuie s\u0103 v\u0103 \u00eengreuneze situa\u021bia financiar\u0103. \u00cen articolul de ast\u0103zi, ve\u021bi g\u0103si sfaturi despre ce alimente s\u0103 cump\u0103ra\u021bi pentru a nu fi nevoi\u021bi s\u0103 v\u0103 neglija\u021bi aportul de proteine.<\/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\"><span class=\"ez-toc-section\" id=\"De_cate_proteine_aveti_nevoie_pe_zi\"><\/span>De c\u00e2te proteine ave\u021bi nevoie pe zi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Recent, pre\u021burile la alimente au crescut considerabil \u0219i este pu\u021bin probabil s\u0103 nu fi\u021bi afecta\u021bi. Din ce \u00een ce mai des, trebuie s\u0103 v\u0103 g\u00e2ndi\u021bi ce s\u0103 cump\u0103ra\u021bi dintr-un supermarket \u0219i ce nu mai merit\u0103. Alimentele de origine animal\u0103, care sunt cea mai bun\u0103 surs\u0103 de proteine, sunt de obicei printre primele l\u0103sate pe raft din cauza pre\u021bului lor.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cu toate acestea, atingerea obiectivelor voastre <strong>nu se poate \u00eent\u00e2mpla f\u0103r\u0103 un aport optim de proteine.<\/strong> De exemplu, o persoan\u0103 activ\u0103 care particip\u0103 \u0219i la sporturi de for\u021b\u0103 are nevoie de aproximativ <strong>1,4-2 g de proteine pe kg de greutate corporal\u0103<\/strong> pe zi. Pentru o femeie care c\u00e2nt\u0103re\u0219te 70 kg, aceasta reprezint\u0103 98-140 g de proteine pe zi. Dac\u0103 \u00eencerca\u021bi \u0219i s\u0103 sl\u0103bi\u021bi, se recomand\u0103 s\u0103 cre\u0219te\u021bi aportul de proteine la 1,6-2,4 g\/kg. <span style=\"color: #ff6600\">[21]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Din fericire, exist\u0103 diferen\u021be \u00een ceea ce prive\u0219te pre\u021bul alimentelor bogate \u00een proteine, iar dac\u0103 v\u0103 concentra\u021bi pe cele mai accesibile, pute\u021bi alc\u0103tui un <strong>meniu adecvat, cu o cantitate suficient\u0103 de proteine la un pre\u021b accesibil.<\/strong> Dac\u0103 vre\u021bi s\u0103 \u00een\u021belege\u021bi importan\u021ba proteinelor pentru organismul vostru, citi\u021bi articolul nostru <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/blog\/proteinele-functiile-lor-in-organism-aportul-recomandat-sursele-alimentare-si-simptomele-carentelor\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Proteinele: func\u021biile lor \u00een organism, aportul recomandat, sursele alimentare \u0219i simptomele caren\u021belor.<\/a><\/span><\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/iStock-1179046996-1124x749.jpg\" alt=\"Ce surse de proteine sunt ieftine?\" class=\"wp-image-421883\" width=\"843\" height=\"562\" title=\"Ce surse de proteine sunt ieftine?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1179046996-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1179046996-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1179046996-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1179046996-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Alimente_cu_continut_ridicat_de_proteine\"><\/span>Alimente cu con\u021binut ridicat de proteine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Pui\"><\/span>1. Pui<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Haide\u021bi s\u0103 nu ne mai p\u0103c\u0103lim, s\u0103 m\u00e2nca\u021bi carne \u00een fiecare zi nu este tocmai cel mai ieftin lucru. Cu toate acestea, este unul dintre alimentele care ajut\u0103 la<strong> completarea cu u\u0219urin\u021b\u0103 a proteinelor<\/strong>. La urma urmei, \u00een medie, 100 g de carne de pui con\u021bin p\u00e2n\u0103 la <strong>20 g de proteine.<\/strong> Dintr-o por\u021bie obi\u0219nuit\u0103, care este de aproximativ 150 g, pute\u021bi ob\u021bine aproximativ <strong>30 g de proteine.<\/strong> Pentru cineva, aceast\u0103 cantitate ar putea reprezenta aproape o treime din necesarul zilnic de proteine. <span style=\"color: #ff6600\">[17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Chiar dac\u0103 nu pare, <strong>carnea de pui<\/strong> este cu siguran\u021b\u0103 una dintre cele mai accesibile op\u021biuni. Trebuie doar s\u0103 \u0219ti\u021bi cum. Pre\u021bul pieptului de pui \u00een sine nu mai este ceea ce era odat\u0103. Dar ce-ar fi s\u0103 cump\u0103ra\u021bi un<strong> pui \u00eentreg<\/strong> \u0219i <strong>s\u0103-l tran\u0219a\u021bi acas\u0103?<\/strong> Dac\u0103 compara\u021bi pre\u021bul unui pui \u00eentreg \u0219i, de exemplu, al unui piept de pui de 100 g, ve\u021bi constata c\u0103 pute\u021bi ob\u021bine cu u\u0219urin\u021b\u0103 puiul nepropor\u021bionat la jum\u0103tate din pre\u021b. Astfel, ve\u021bi ob\u021bine <strong>2 piepturi, 2 aripioare, 2 pulpe \u0219i oase pentru o ciorb\u0103<\/strong> \u0219i ve\u021bi economisi \u0219i ceva b\u0103nu\u021bi.<\/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\">Ce al\u021bi nutrien\u021bi con\u021bine puiul?<\/h3>\n\n\n\n<p>Carnea de pui este bun\u0103 nu numai datorit\u0103 con\u021binutului de proteine, ci \u0219i din punct de vedere al cantit\u0103\u021bii \u0219i compozi\u021biei gr\u0103similor. \u00cen general, are <strong>o cantitate mic\u0103 de gr\u0103sime,<\/strong> motiv pentru care este potrivit\u0103 \u0219i pentru <strong>pierderea \u00een greutate. Pieptul de pui<\/strong> con\u021bine cea mai mic\u0103 cantitate de gr\u0103sime, aprox. 2,6 g\/100 g. <strong>Cele mai grase<\/strong> sunt aripioarele de pui, care au \u00een jur de 13 g\/100 g. De asemenea, trebuie \u021binut minte c\u0103 exist\u0103 o diferen\u021b\u0103 \u00eentre a m\u00e2nca carne <strong>cu \u0219i f\u0103r\u0103 piele.<\/strong> Pielea cre\u0219te con\u021binutul de gr\u0103sime cu p\u00e2n\u0103 la <strong>25-30%<\/strong>. <span style=\"color: #ff9900\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Un alt avantaj al c\u0103rnii de pui este con\u021binutul de <strong>acizi gra\u0219i<\/strong>. \u00cen compara\u021bie cu alte surse, con\u021bine o cantitate considerabil\u0103 de acizi gra\u0219i <strong>mononesatura\u021bi<\/strong> \u0219i <strong>polinesatura\u021bi<\/strong>. Au un efect pozitiv asupra sistemului cardiovascular \u0219i asupra s\u0103n\u0103t\u0103\u021bii generale. Pe l\u00e2ng\u0103 gr\u0103simile s\u0103n\u0103toase, carnea de pui este bogat\u0103, de exemplu, \u00een <strong>fosfor, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/zinc-100-tab-gymbeam.html\" class=\"ek-link\">zinc<\/a><\/span><\/strong> \u0219i <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.ro\/vitamin-b-complex-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitaminele B<\/a><\/strong>. [10]<\/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\">Aproximativ c\u00e2t\u0103 energie \u0219i nutrien\u021bi con\u021bine puiul?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Piept de pui (100 g)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Aripioare de pui (100 g)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Pulpe de pui (100 g)<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Valoare energetic\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">115 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">187 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">116 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Proteine<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 g&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">17.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Gr\u0103simi<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohidra\u021bi<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><\/tr><\/tbody><\/table><figcaption><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V-a\u021bi s\u0103turat s\u0103 m\u00e2nca\u021bi constant piept de pui pr\u0103jit cu orez? Inspira\u021bi-v\u0103 din re\u021betele noastre care v\u0103 pot condimenta meniul.<\/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\"><li>\u00cencerca\u021bi s\u0103 preg\u0103ti\u021bi, de exemplu, <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-piept-de-pui-suculent-in-sos-de-portocale\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">piept de pui \u00een sos de portocale.<\/a><\/strong><\/span><\/li><li>Ob\u021bine\u021bi o arom\u0103 pl\u0103cut\u0103 picant\u0103 \u00een buc\u0103t\u0103rie \u0219i m\u00e2nca\u021bi <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-curry-indian-aromat-cu-pui-marunit\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">curry indian cu pui m\u0103run\u021bit<\/a><\/strong><\/span> la pr\u00e2nz.<\/li><li><strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-piept-de-pui-la-cuptor-in-marinada-de-iaurt\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Pieptul de pui la cuptor \u00een marinad\u0103 de iaurt<\/a><\/span> <\/strong>v\u0103 poate condimenta \u0219i el rutina plictisitoare de pr\u00e2nz.<\/li><li>De asemenea, pute\u021bi \u00eencerca m\u00e2nc\u0103ruri gata preparate precum <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/fit-pui-in-stil-italian-cu-paste-ready-to-eat-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pui \u00een stil italian cu paste<\/a><\/span><\/strong> sau <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.ro\/fit-pui-curry-cu-orez-ready-to-eat-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pui curry cu orez.<\/a><\/strong><\/span><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/iStock-1036815628-1124x749.jpg\" alt=\"Pui ca surs\u0103 de proteine\" class=\"wp-image-421898\" width=\"843\" height=\"562\" title=\"Pui ca surs\u0103 de proteine\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1036815628-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1036815628-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1036815628-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1036815628-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Conserve_de_ton\"><\/span>2. Conserve de ton<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Similar cu carnea, pe\u0219tele ocup\u0103 primul loc \u00een ceea ce prive\u0219te con\u021binutul de proteine. Cu toate acestea, dac\u0103 dori\u021bi s\u0103 urma\u021bi recomand\u0103rile generale \u0219i s\u0103 m\u00e2nca\u021bi <strong>1-2 por\u021bii de pe\u0219te proasp\u0103t \u00een fiecare s\u0103pt\u0103m\u00e2n\u0103<\/strong>, va trebui s\u0103 baga\u021bi m\u00e2na ad\u00e2nc \u00een buzunar. Din fericire, exist\u0103 \u0219i alte op\u021biuni la pre\u021buri accesibile \u00een aceast\u0103 grup\u0103 de alimente.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Friptura de ton proasp\u0103t nu este una dintre ele, dar dac\u0103 opta\u021bi pentru <strong>conserv\u0103,<\/strong> v\u0103 pute\u021bi bucura de pe\u0219te cu mult mai pu\u021bini bani. Pute\u021bi alege dintre ton \u00een <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/ton-in-suc-propriu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">saramur\u0103<\/a><\/span> sau, de exemplu, \u00een <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/ton-in-ulei-de-masline-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ulei vegetal<\/a>.<\/span> Aceste alternative sunt similare ca pre\u021b, dar tonul \u00een saramur\u0103 este de obicei \u0219i mai ieftin datorit\u0103 pre\u021bului uleiului \u00een sine. Din 100 g de ton, <strong>ob\u021bine\u021bi \u00een medie 20-25 g de proteine.<\/strong><\/p>\n\n\n\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 size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"1000\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/IMG_7501.jpg\" alt=\"Tonul ca surs\u0103 de proteine\" class=\"wp-image-421913\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_7501.jpg 800w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_7501-320x400.jpg 320w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Ce al\u021bi nutrien\u021bi con\u021bine tonul?<\/h3>\n\n\n\n<p>Atunci c\u00e2nd alege\u021bi o conserv\u0103 de ton, pe l\u00e2ng\u0103 pre\u021b \u0219i gust, mul\u021bi oameni apreciaz\u0103 \u0219i con\u021binutul de <strong>gr\u0103simi<\/strong> al acestuia. Tonul este, \u00een mod natural, un <strong>pe\u0219te cu con\u021binut sc\u0103zut de gr\u0103simi<\/strong>. Tonul <strong>\u00een saramur\u0103<\/strong> con\u021bine doar p\u00e2n\u0103 la <strong>2 g\/100 g de gr\u0103simi.<\/strong> Cu toate acestea, <strong>\u00een uleiul vegetal,<\/strong> con\u021binutul de gr\u0103simi la 100 g poate cre\u0219te la aproximativ <strong>20-30 g<\/strong>. \u00cen plus, cantitatea de gr\u0103sime este diferit\u0103 pentru fiecare marc\u0103, de aceea este important s\u0103 citi\u021bi etichetele produselor.<\/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\">\u0218i care versiune este mai bun\u0103? Depinde de obiectivele voastre:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Dac\u0103 \u00eencerca\u021bi <strong>s\u0103 sl\u0103bi\u021bi<\/strong>, cu siguran\u021b\u0103 <strong>tonul \u00een saramur\u0103<\/strong> v\u0103 va fi mai mult de ajutor.<\/li><li>Dac\u0103 scopul vostru este doar s\u0103 ave\u021bi o diet\u0103 variat\u0103, tonul \u00een ulei poate fi, de asemenea, o alegere bun\u0103.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen plus, tonul are o cantitate relativ mare de<span style=\"color: #ff6600\"> <a href=\"https:\/\/gymbeam.ro\/vitamina-d3-5000-iu-gymbeam.html\" target=\"_blank\" aria-label=\"vitamina D (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamina D<\/a><\/span>, p\u00e2n\u0103 la aproximativ 6 \u00b5g\/100 g. Doza zilnic\u0103 recomandat\u0103 este de 15 \u00b5g (recomandarea Autorit\u0103\u021bii Europene pentru Siguran\u021ba Alimentar\u0103, EFSA). De asemenea, este o surs\u0103 bun\u0103 de <a href=\"https:\/\/gymbeam.ro\/vitamina-a-retinol-gymbeam.html\" class=\"ek-link\"><span style=\"color: #ff6600\">vitamina A<\/span> <\/a>\u0219i <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/vitamina-b12-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamina B12.<\/a> [5,17]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Legat de pe\u0219te, mereu se aduce \u00een discu\u021bie \u0219i contaminarea acestora cu <strong>mercur.<\/strong> Tonul este unul dintre pe\u0219tii mai mari \u0219i, prin urmare, este mai susceptibil la acest lucru. Cu toate acestea, dac\u0103 face parte dintr-o diet\u0103 variat\u0103, mai degrab\u0103 dec\u00e2t s\u0103 \u00eel consuma\u021bi la fiecare mas\u0103, cu siguran\u021b\u0103 <strong>nu trebuie s\u0103 v\u0103 face\u021bi griji cu privire la efectele secundare.<\/strong> De asemenea, nu trebuie s\u0103 v\u0103 face\u021bi griji pentru metalele grele care se g\u0103sesc \u00een conserve. Conservele sunt tratate astfel \u00eenc\u00e2t aceste substan\u021be s\u0103 nu se p\u0103trund\u0103 \u00een alimentele conservate. <span style=\"color: #ff6600\">[1,8]<\/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\">C\u00e2t\u0103 energie \u0219i nutrien\u021bi con\u021bine tonul?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Ton \u00een saramur\u0103 (100 g)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Ton \u00een ulei (100 g)<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Valoare energetic\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">100 &#8211; 120 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">170 &#8211;&nbsp;400 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Proteine<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 &#8211; 25 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 &#8211; 25 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Gr\u0103simi<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.50 &#8211; 1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 &#8211; 35 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohidra\u021bi<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><\/tr><\/tbody><\/table><figcaption><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Chiar \u0219i o m\u00e2ncare at\u00e2t de obi\u0219nuit\u0103 precum tonul la conserv\u0103, poate fi transformat\u0103 \u00eentr-o mas\u0103 grozav\u0103. Nu trebuie s\u0103 v\u0103 baza\u021bi doar pe salata de paste cu ton.<\/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\"><li>Pute\u021bi preg\u0103ti un delicios <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-wrap-cu-ton-crema-de-avocado-si-legume\/\" class=\"ek-link\">wrap cu ton.<\/a><\/span><\/strong><\/li><li>S-ar putea s\u0103 v\u0103 plac\u0103 \u0219i aceast\u0103<span style=\"color: #ff6600\"><strong> <a href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-crema-tartinabila-de-ton-cu-oua\/\" target=\"_blank\" aria-label=\"crem\u0103 tartinabil\u0103 de ton cu ou\u0103. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">crem\u0103 tartinabil\u0103 de ton cu ou\u0103.<\/a><\/strong><\/span><\/li><li>Dac\u0103 c\u0103uta\u021bi ceva mai exotic, pute\u021bi preg\u0103ti un <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-poke-bowl-cu-orez-si-ton\/\" class=\"ek-link\">pok\u00e9 bowl<\/a><\/strong> <\/span>neconven\u021bional.<\/li><li>O gustare excelent\u0103 ar putea fi, de exemplu, o <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/salata-mexicana-cu-ton-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">salat\u0103 de ton<\/a><\/span> cu p\u00e2ine.<\/li><\/ul>\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\"><span class=\"ez-toc-section\" id=\"3_Sardine\"><\/span>3. Sardine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Din fericire, nu trebuie s\u0103 v\u0103 limita\u021bi la un grup alimentar at\u00e2t de s\u0103n\u0103tos precum pe\u0219tele, chiar dac\u0103 trebuie s\u0103 v\u0103 controla\u021bi cheltuielile. <strong>Sardinele<\/strong> sunt, de asemenea, o surs\u0103 relativ ieftin\u0103 de proteine. Ca \u0219i \u00een cazul tonului, acestea sunt u\u0219or disponibile <strong>sub form\u0103 de conserve<\/strong>, iar 100 g con\u021bin aproximativ<strong> 18-25 g de proteine.<\/strong> O conserv\u0103 de sardine de <strong>125 g<\/strong> con\u021bine astfel <strong>22-31 g de proteine de \u00eenalt\u0103 calitate.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Din nou, pre\u021bul fiec\u0103rei versiuni poate varia, dar de obicei, din motivele deja men\u021bionate, <strong>sardinele<span style=\"color: #ff6600\"> <a href=\"https:\/\/gymbeam.ro\/sardine-in-suc-propriu-gymbeam.html\" target=\"_blank\" aria-label=\"\u00een saramur\u0103 (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u00een saramur\u0103<\/a><\/span> sunt mai ieftine.<\/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\">Ce al\u021bi nutrien\u021bi con\u021bin sardinele?<\/h3>\n\n\n\n<p>\u00cen compara\u021bie cu tonul, sardinele sunt <strong>mai bogate \u00een gr\u0103simi.<\/strong> Chiar \u0219i cele din saramur\u0103 con\u021bin \u00een jur de 8 g de gr\u0103simi la 100 g. De asemenea, re\u021bine\u021bi c\u0103 con\u021binutul de gr\u0103simi al sardinelor variaz\u0103 \u00een mod natural \u00een func\u021bie de sezonul \u00een care au fost capturate. Aceast\u0103 gr\u0103sime este apoi, desigur, o parte a sucului, care, \u00eempreun\u0103 cu sardinele, alc\u0103tuie\u0219te con\u021binutul conservei. Ca bonus, sardinele prinse vara au un gust mai fin datorit\u0103 gr\u0103simii acumulate.<\/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-a\u021bi decis s\u0103 opta\u021bi pentru <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/sardine-in-ulei-de-masline-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sardine \u00een ulei,<\/a><\/span> nu neglija\u021bi faptul c\u0103 con\u021binutul lor de gr\u0103simi poate ajunge p\u00e2n\u0103 la 30 g. Cu toate acestea, acesta variaz\u0103 \u00een func\u021bie de marc\u0103 \u0219i produs, a\u0219a c\u0103 asigura\u021bi-v\u0103 c\u0103 citi\u021bi ambalajul.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cu toate acestea, un con\u021binut mai mare de gr\u0103simi nu \u00eenseamn\u0103 automat un aliment mai prost. Sardinele, ca \u0219i al\u021bi pe\u0219ti de mare, sunt bogate \u00een acizi gra\u0219i polinesatura\u021bi, inclusiv <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.ro\/omega-3-gym-beam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">omega-3<\/a>,<\/strong><\/span> care sunt importan\u021bi pentru func\u021bionarea <strong>creierului<\/strong> \u0219i a <strong>inimii<\/strong>. <span style=\"color: #ff6600\">[19,22]<\/span><\/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 gr\u0103simile s\u0103n\u0103toase, acestea sunt \u0219i o surs\u0103 bun\u0103 de <strong>vitamina D, vitamina B12<\/strong> \u0219i <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/seleniu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">seleniu<\/a><\/span>, care ac\u021bioneaz\u0103 ca un<strong> antioxidant<\/strong> \u00een organism. De asemenea, merit\u0103 men\u021bionat <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/calciu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">calciul,<\/a><\/span> care este benefic pentru oasele noastre. Sardinele, mai ales oasele acestora, con\u021bin o cantitate semnificativ\u0103 de calciu. Prin urmare, nu este o idee rea s\u0103 le m\u00e2nca\u021bi \u00eentregi. <span style=\"color: #ff6600\">[22]<\/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\">C\u00e2t\u0103 energie \u0219i substan\u021be nutritive con\u021bin sardinele?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Sardine \u00een saramur\u0103 (100 g)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Sardine \u00een ulei (100 g)<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Valoare energetic\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">140 &#8211; 200 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">180 &#8211; 370 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Proteine<\/td><td class=\"has-text-align-center\" data-align=\"center\">17 &#8211; 29 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">18 &#8211; 25 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Gr\u0103simi<\/td><td class=\"has-text-align-center\" data-align=\"center\">7 &#8211; 9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 &#8211; 33 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohidra\u021bi<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><\/tr><\/tbody><\/table><\/figure>\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=\"5333,28689,59932,105817\" ><\/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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Oua\"><\/span>4. Ou\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ar fi greu s\u0103 g\u0103si\u021bi un aliment mai hr\u0103nitor dec\u00e2t ou\u0103le. Con\u021bin o gam\u0103 larg\u0103 de diferite <strong>vitamine, minerale<\/strong> \u0219i al\u021bi <strong>compu\u0219i bioactivi<\/strong> \u0219i sunt, de asemenea, o surs\u0103 excelent\u0103 de <strong>proteine de \u00eenalt\u0103 calitate.<\/strong> Un ou con\u021bine \u00een medie aproximativ<strong> 7 g<\/strong> de proteine. De exemplu, o por\u021bie dintr-o omlet\u0103 f\u0103cut\u0103 din trei ou\u0103 v\u0103 poate oferi p\u00e2n\u0103 la 21 g de proteine. <span style=\"color: #ff6600\">[17]<\/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\">Ce al\u021bi nutrien\u021bi con\u021bin ou\u0103le?<\/h3>\n\n\n\n<p>La ou\u0103, <strong>gr\u0103simea<\/strong> merge m\u00e2n\u0103 \u00een m\u00e2n\u0103 cu proteinele. Cea mai mare parte se g\u0103se\u0219te \u00een g\u0103lbenu\u0219ul de ou, care con\u021bine aproximativ <strong>5 g de gr\u0103sime.<\/strong> Persoanele care \u00eencearc\u0103 s\u0103 sl\u0103beasc\u0103 ar trebui s\u0103 aib\u0103 \u00een vedere acest lucru, deoarece omleta din trei ou\u0103 de mai devreme ar putea ad\u0103uga cu u\u0219urin\u021b\u0103 15 g de gr\u0103sime la aportul lor zilnic, ceea ce ar putea fi un sfert din doza zilnic\u0103 recomandat\u0103. Dac\u0103 dori\u021bi s\u0103 ob\u021bine\u021bi proteine din ou\u0103, dar dori\u021bi s\u0103 p\u0103stra\u021bi cu con\u021binut sc\u0103zut de gr\u0103simi, pute\u021bi cump\u0103ra \u0219i <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/albusuri-lichide-de-oua-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">albu\u0219uri de ou\u0103<\/a><\/span> separat. O omlet\u0103 din 100 g de albu\u0219uri v\u0103 poate oferi p\u00e2n\u0103 la 22 g de proteine, \u00een timp ce cantitatea de gr\u0103sime va fi aproape <strong>zero<\/strong> (dar desigur, aceasta va cre\u0219te pu\u021bin dac\u0103 le preg\u0103ti\u021bi \u00een ulei).<span style=\"color: #ff6600\"> [17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cu toate acestea, gr\u0103simea din ou\u0103 este \u00een mare parte compus\u0103 din <strong>acizi gra\u0219i nesatura\u021bi,<\/strong> care sunt s\u0103n\u0103to\u0219i. A existat odat\u0103 o afirma\u021bie c\u0103 colesterolul din ou\u0103 cre\u0219te nivelul de <strong>colesterol<\/strong> din s\u00e2nge, dar nu pare s\u0103 fie cazul.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Con\u021binutul de nutrien\u021bi favorabili al ou\u0103lor cu siguran\u021b\u0103 nu se termin\u0103 la gr\u0103simi \u0219i proteine. Sunt bogate, de exemplu, \u00een <strong>vitamine liposolubile<\/strong>, precum <strong>vitamina D, A<\/strong> sau <strong>vitamina K<\/strong>. \u00cen plus, sunt o surs\u0103 bun\u0103 de<a href=\"https:\/\/gymbeam.ro\/d-biotina-gymbeam.html\" target=\"_blank\" aria-label=\" biotin\u0103, (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> biotin\u0103,<\/a> care contribuie la buna func\u021bionare a sistemului nervos \u0219i la <strong>men\u021binerea s\u0103n\u0103t\u0103\u021bii p\u0103rului<\/strong>. Con\u021bin chiar \u0219i o cantitate semnificativ\u0103 de <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/acid-folic-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">acid folic<\/a><\/span>, care este tipic \u00een special pentru alimentele vegetale \u0219i este necesar, de exemplu, pentru <strong>dezvoltarea corect\u0103 a f\u0103tului<\/strong> \u00een timpul sarcinii.<span style=\"color: #ff6600\"> [14,19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Articolul <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.ro\/blog\/10-motive-excelente-pentru-a-consuma-oua\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">10 Motive excelente pentru a consuma ou\u0103<\/a><\/strong> <\/span>v\u0103 va spune mai multe despre acest subiect \u0219i despre con\u021binutul altor nutrien\u021bi.<\/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\">C\u00e2t\u0103 energie \u0219i substan\u021be nutritive con\u021bin ou\u0103le \u0219i albu\u0219urile de ou?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>2 ou\u0103 (100 g)<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Albu\u0219uri de ou (100 g)<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Valoare energetic\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">138 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">49 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Proteine<\/td><td class=\"has-text-align-center\" data-align=\"center\">12.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">11 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Gr\u0103simi<\/td><td class=\"has-text-align-center\" data-align=\"center\">9.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.2 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohidra\u021bi<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.7 g<\/td><\/tr><\/tbody><\/table><figcaption><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Este destul de u\u0219or s\u0103 include\u021bi ou\u0103le \u00een dieta voastr\u0103 \u0219i nu trebuie s\u0103 v\u0103 limita\u021bi doar de<span style=\"color: #ff6600\"><strong> <a href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-trei-tipuri-de-retete-cu-oua-pentru-micul-dejun\/\" target=\"_blank\" aria-label=\"omlet\u0103 sau ou\u0103 jum\u0103ri. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">omlet\u0103 sau ou\u0103 jum\u0103ri.<\/a><\/strong><\/span><\/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\"><li>Preg\u0103ti\u021bi o gustoas\u0103 <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-crema-tartinabila-de-ton-cu-oua\/\" class=\"ek-link\">crem\u0103 de ou\u0103<\/a><\/span>.<\/li><li>Folosi\u021bi-le pentru a preg\u0103ti, de exemplu, <strong><span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-briose-pentru-micul-dejun-cu-ou-branza-sunca-si-rosii\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">brio\u0219e s\u0103rate.<\/a><\/span><\/strong><\/li><li>De asemenea, le pute\u021bi ad\u0103uga la <a aria-label=\"fulgii de ov\u0103z s\u0103rati. (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-terci-de-ovaz-savuros-cu-ou-posat\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\"><strong>fulgii de ov\u0103z s\u0103ra\u021bi<\/strong><\/span>.<\/a><\/li><li>\u00cen plus, ou\u0103le sunt folosite pentru a preg\u0103ti diverse <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-clatite-de-ovaz-cu-mar-si-scortisoara\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pancakes<\/a>, <a href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-clatite-din-spelta-cu-fructe-si-unt-de-arahide\/\" target=\"_blank\" aria-label=\"cl\u0103tite (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cl\u0103tite<\/a><\/span> sau un <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-babka-cu-aluat-din-ciocolata\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">desert<\/a><\/span> delicios.<\/strong><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/IMG_9715-1124x749.jpg\" alt=\"Ou\u0103le ca surs\u0103 de proteine\" class=\"wp-image-421931\" width=\"843\" height=\"562\" title=\"Ou\u0103le ca surs\u0103 de proteine\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_9715-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_9715-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_9715-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_9715-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Quark\"><\/span>5. Quark <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Produsele lactate sunt surse bune de proteine \u00een general. Cu toate acestea, dac\u0103 vre\u021bi s\u0103 le analiz\u0103m din perspectiva pre\u021b-performan\u021b\u0103, quark-ul ocup\u0103 locul \u00eent\u00e2i. 100 g de quark con\u021bin aproximativ <strong>9-12 g de proteine<\/strong>, \u00een timp ce <strong>quark-ul f\u0103r\u0103 gr\u0103simi are cele mai multe proteine<\/strong> dintre toate. Partea \u0219i mai bun\u0103 este c\u0103, de obicei, este \u0219i cel mai ieftin.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Quark este unic prin con\u021binutul s\u0103u proteic de<strong><span style=\"color: #ff6600\"> <a href=\"https:\/\/gymbeam.ro\/proteina-caseina-micelara-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\"cazein\u0103 (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cazein\u0103<\/a><\/span><\/strong>. Spre deosebire de proteinele din zer, proteinele din cazein\u0103 sunt <strong>digerate \u0219i absorbite mai lent,<\/strong> motiv pentru care quark-ul este adesea consumat ca surs\u0103 de proteine lent digerabile <strong>\u00eenainte de culcare.<\/strong><span style=\"color: #ff6600\"> [4]<\/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\">Ce al\u021bi nutrien\u021bi con\u021bine quark-ul?<\/h3>\n\n\n\n<p>Quark-ul este o surs\u0103 bun\u0103 de <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/calciu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">calciu<\/a><\/span>, care este absolut necesar pentru <strong>formarea oaselor \u0219i a din\u021bilor, transmiterea semnalelor nervoase<\/strong> \u0219i multe alte func\u021bii. Con\u021bine 70-100 mg\/100 g, \u00een timp ce doza zilnic\u0103 recomandat\u0103 pentru un adult s\u0103n\u0103tos este de 1000 mg. Spre deosebire de sursele vegetale, calciul din produsele lactate este <strong>foarte u\u0219or absorbabil.<\/strong> <span style=\"color: #ff6600\">[4]<\/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\">C\u00e2t\u0103 energie \u0219i nutrien\u021bi con\u021bine quark-ul?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Quark f\u0103r\u0103 gr\u0103simi (100 g)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Quark semi-degresat (100 g)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Quark gras (100 g)<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Valoare energetic\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">69 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">131 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Proteine<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Gr\u0103simi<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohidra\u021bi<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.5 g<\/td><\/tr><\/tbody><\/table><\/figure>\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\">Cum s\u0103 introduce\u021bi quark-ul \u00een dieta voastr\u0103?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>De exemplu, ad\u0103uga\u021bi diversitate la <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-french-toast-cu-crema-de-branza-quark-si-zmeura\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">p\u00e2inea pr\u0103jit\u0103 dulce de la micul dejun.<\/a><\/span><\/strong><\/li><li>\u00cel pute\u021bi consuma sub form\u0103 de <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-cheesecake-cremos-cu-seminte-de-mac\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pr\u0103jitur\u0103 cu quark \u0219i semin\u021be de mac.<\/a><\/strong><\/span><\/li><li>Preg\u0103ti\u021bi un desert cu quark <strong><a href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-turta-dulce-proteica-in-borcan\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u00eentr-un pahar.<\/a><\/strong><\/li><li>Amestec\u00e2nd quark, sardine, <strong>ceap\u0103, mu\u0219tar, sare<\/strong> \u0219i <strong>piper negru<\/strong>, pute\u021bi crea o crem\u0103 tartinabil\u0103 gustoas\u0103 de sardine.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/Malinove-tiramisu-gymbeam-23-1124x749.jpg\" alt=\"Quark-ul ca surs\u0103 de proteine\" class=\"wp-image-421949\" width=\"843\" height=\"562\" title=\"Quark-ul ca surs\u0103 de proteine\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Malinove-tiramisu-gymbeam-23-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Malinove-tiramisu-gymbeam-23-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Malinove-tiramisu-gymbeam-23-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Malinove-tiramisu-gymbeam-23-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Iaurt_grecesc\"><\/span>6. Iaurt grecesc<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Spre deosebire de iaurtul simplu clasic, iaurtul grecesc are o <strong>cantitate mai mare de proteine.<\/strong> \u00cen timp ce iaurtul clasic are 4 g de proteine la 100 g, iaurtul grecesc are p\u00e2n\u0103 la <strong>10 g\/100 g<\/strong>. Un mic dejun format din 150 g de iaurt grecesc, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/granola\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">granola<\/a><\/span> \u0219i fructe v\u0103 poate oferi cel pu\u021bin 15 g de proteine.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Con\u021binutul mai mare de proteine al iaurtului grecesc se datoreaz\u0103 modului \u00een care este produs, deoarece <strong>o parte din zerul lichid este \u00eendep\u0103rtat<\/strong> din iaurtul clasic. Iaurtul devine apoi mai gros \u0219i mai concentrat. Pentru producerea lui, se folose\u0219te <strong>de dou\u0103 ori mai mult lapte<\/strong> dec\u00e2t la iaurtul clasic. <span style=\"color: #ff6600\">[3]<\/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\">Ce al\u021bi nutrien\u021bi con\u021bine iaurtul grecesc?<\/h3>\n\n\n\n<p>La fel ca quark-ul, iaurtul grecesc este, de asemenea, bogat \u00een<strong> calciu<\/strong>. Con\u021bine p\u00e2n\u0103 la 110 mg la 100 g. Este, de asemenea, o surs\u0103 de vitamina <strong>B12<\/strong> sau <strong>vitamina B2<\/strong> (riboflavin\u0103), care este necesar\u0103 pentru metabolismul energetic func\u021bional, sistemul nervos sau s\u0103n\u0103tatea pielii. <span style=\"color: #ff6600\">[17,19]<\/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\">C\u00e2t\u0103 energie \u0219i substan\u021be nutritive con\u021bine iaurtul grecesc?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Iaurt grecesc f\u0103r\u0103 gr\u0103simi<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Iaurt grecesc 5% gr\u0103sime<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Valoare energetic\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">57 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">100 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Proteine<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">8.4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Gr\u0103simi<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.3 g *<\/td><td class=\"has-text-align-center\" data-align=\"center\">5.3 g *<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohidra\u021bi<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4.6 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>*Con\u021binutul de gr\u0103sime poate varia. Depinde din ce tip de lapte este f\u0103cut iaurtul.<\/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\"><span class=\"ez-toc-section\" id=\"7_Tofu\"><\/span>7. Tofu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Chiar dac\u0103 prefera\u021bi sursele de proteine vegetale sau prefera\u021bi s\u0103 le folosi\u021bi pentru a v\u0103 diversifica dieta, exist\u0103 alternative relativ ieftine \u0219i pentru voi. Unul dintre ele este<span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/tofu-gymbeam.html\" class=\"ek-link\"> tofu<\/a>,<\/span> un produs f\u0103cut din lapte de soia. Acest aliment con\u021bine aproximativ <strong>12-16 g de proteine la 100 g<\/strong> (\u00een func\u021bie de metoda de produc\u021bie). Spre deosebire de proteinele animale, proteinele de origine vegetal\u0103 sunt \u00een general considerate <strong>incomplete<\/strong> (nu con\u021bin to\u021bi aminoacizii esen\u021biali \u00een cantit\u0103\u021bi optime), dar <strong>soia<\/strong> se apropie de alimentele de origine animal\u0103 \u00een ceea ce prive\u0219te con\u021binutul de aminoacizi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tofu poate fi achizi\u021bionat f\u0103r\u0103 arome, cu ierburi, afumat sau, de exemplu, marinat. Cu toate acestea, din perspectiva pre\u021bului, tofu <strong>f\u0103r\u0103 arome<\/strong> este cea mai <strong>accesibil\u0103<\/strong> alegere. Pute\u021bi apoi s\u0103-l aromatiza\u021bi \u0219i s\u0103 \u00eel preg\u0103ti\u021bi acas\u0103, dup\u0103 propriile preferin\u021be.<\/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\">Ce al\u021bi nutrien\u021bi con\u021bine tofu?<\/h3>\n\n\n\n<p>Pe l\u00e2ng\u0103 faptul c\u0103 este bogat \u00een proteine, tofu este \u0219i o surs\u0103 bun\u0103 de <strong>calciu.<\/strong> Totu\u0219i, depinde de ce substan\u021b\u0103 este folosit\u0103 pentru a precipita proteinele din soia \u00een timpul produc\u021biei. Dac\u0103 se folosesc <strong>s\u0103ruri de calciu<\/strong>, acesta con\u021bine o cantitate dubl\u0103 (aprox. 680 mg calciu) fa\u021b\u0103 de un produs care este fabricat \u00eentr-un mod diferit (aprox. 350 mg calciu). <span style=\"color: #ff6600\">[17]<\/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\">Aproximativ c\u00e2t\u0103 energie \u0219i nutrien\u021bi con\u021bine tofu?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">100 g<\/p><\/td><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Valoare energetic\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">140 &#8211; 170 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Proteine<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 &#8211; 17 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Gr\u0103simi<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 &#8211; 10 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohidra\u021bi<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>La prima vedere, tofu nu este cel mai atractiv aliment. Cu toate acestea, \u00eel pute\u021bi preg\u0103ti \u00een nenum\u0103rate moduri. Cum pute\u021bi \u00eenv\u0103\u021ba s\u0103 v\u0103 plac\u0103 tofu?<\/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\"><li>Folosi\u021bi-l pentru a face <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-crema-tartinabila-cu-tofu-si-rosii-deshidratate\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">crem\u0103 tartinabil\u0103 gustoas\u0103 cu ro\u0219ii uscate la soare.<\/a><\/span><\/strong><\/li><li>Folosi\u021bi-l la <span style=\"color: #ff6600\">tortilla wrap.<\/span><\/li><li>Ad\u0103uga\u021bi-l \u00een aluatul vostru de<span style=\"color: #ff6600\"> <strong><a href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-clatite-de-tofu-si-ciocolata\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cl\u0103tite.<\/a><\/strong><\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 sunte\u021bi interesa\u021bi de alte alimente pe baz\u0103 de plantevegetale care pot \u00eenlocui carnea, citi\u021bi articolul nostru <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/blog\/alternative-vegetale-la-carne-care-sunt-cele-mai-bune-cate-proteine-contin-si-pot-inlocui-in-totalitate-carnea\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Alternative vegetale la carne: Care sunt cele mai bune, c\u00e2te proteine con\u021bin \u0219i pot \u00eenlocui \u00een totalitate carnea?<\/a><\/span><\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/Tortilla-wrap-s-tofu-gymbeam-6-1124x749.jpg\" alt=\"Toful ca surs\u0103 de proteine\" class=\"wp-image-421968\" width=\"843\" height=\"562\" title=\"Toful ca surs\u0103 de proteine\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Tortilla-wrap-s-tofu-gymbeam-6-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Tortilla-wrap-s-tofu-gymbeam-6-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Tortilla-wrap-s-tofu-gymbeam-6-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Tortilla-wrap-s-tofu-gymbeam-6-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Leguminoase\"><\/span>8. Leguminoase<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Atunci c\u00e2nd c\u0103uta\u021bi surse adecvate de proteine, <strong>leguminoasele<\/strong> nu pot fi trecute cu vederea. Con\u021bin p\u00e2n\u0103 la <strong>20-25 g de proteine la 100 g<\/strong> \u0219i ar fi greu s\u0103 g\u0103si\u021bi un aliment mai ieftin. Cu toate acestea, acorda\u021bi aten\u021bie profilului lor nutri\u021bional. Leguminoasele nu con\u021bin to\u021bi <strong>aminoacizii esen\u021biali \u00een cantit\u0103\u021bi suficiente<\/strong> \u0219i, <strong>prin urmare, nu sunt o surs\u0103 complet\u0103 de proteine<\/strong>. Concret, acest lucru \u00eenseamn\u0103 c\u0103 nu sunt utilizate \u00een mod optim \u00een organism pentru <strong>crearea proteinelor din corp.<\/strong> Cu toate acestea, dac\u0103 ad\u0103uga\u021bi \u0219i c\u00e2teva <strong>alimente de origine animal\u0103<\/strong> \u00een dieta voastr\u0103 \u00eempreun\u0103 cu acestea, nu trebuie s\u0103 v\u0103 face\u021bi griji. Dac\u0103 sunte\u021bi <strong>vegan<\/strong> sau dac\u0103 alimentele<strong> vegetale<\/strong> sunt predominante \u00een dieta voastr\u0103, asigura\u021bi-v\u0103 c\u0103 m\u00e2nca\u021bi \u0219i suficiente <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.ro\/cereale-si-mixuri-de-cereale\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cereale<\/a><\/strong><\/span>, eventual <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.ro\/nuci-si-seminte\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">nuci \u0219i semin\u021be<\/a><\/strong><\/span>. Combin\u00e2nd leguminoase \u0219i cereale, ve\u021bi primi aminoacizii potrivi\u021bi<strong> \u00een raportul potrivit.<\/strong> <span style=\"color: #ff6600\">[4,17]<\/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\">Linte<\/h3>\n\n\n\n<p>Lintea apar\u021bine leguminoaselor cu cel mai mare con\u021binut de proteine. Con\u021bine aproximativ <strong>26 g de proteine la 100 g.<\/strong> Un castron de sup\u0103 de linte cu 50 g de linte v\u0103 ofer\u0103 aproximativ 12 g de proteine. Dac\u0103 ad\u0103uga\u021bi, de exemplu, o bucat\u0103 de p\u00e2ine de secar\u0103 (aproximativ 9 g de proteine), pute\u021bi ob\u021bine aproximativ 21 g de proteine cu o compozi\u021bie optim\u0103 de aminoacizi esen\u021biali dintr-o por\u021bie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pute\u021bi \u00eenlocui <strong>lintea brun\u0103<\/strong> clasic\u0103 cu cea <strong>ro\u0219ie<\/strong> sau <strong>neagr\u0103.<\/strong> De asemenea, pute\u021bi ob\u021bine beneficiile leguminoaselor, de exemplu, din <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\">pastele de linte.<\/a><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Ce al\u021bi nutrien\u021bi con\u021bine lintea?<\/h4>\n\n\n\n<p>Acest tip de leguminoase este cel mai bogat \u00een <strong>fier<\/strong>. \u00cen compara\u021bie cu altele, con\u021bine <strong>de dou\u0103 p\u00e2n\u0103 la trei ori<\/strong> mai mult. De asemenea, este o surs\u0103 bun\u0103 de <strong>fibre, acid folic, cupru, mangan<\/strong> \u0219i al\u021bi compu\u0219i bioactivi. <span style=\"color: #ff6600\">[4,20]<\/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\">C\u00e2t\u0103 energie \u0219i nutrien\u021bi con\u021bine lintea?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Linte brun\u0103<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Linte ro\u0219ie<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Linte neagr\u0103<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Valoare energetic\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">319 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">295 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">333 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Proteine<\/td><td class=\"has-text-align-center\" data-align=\"center\">26 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">27 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Gr\u0103simi<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohidra\u021bi<\/td><td class=\"has-text-align-center\" data-align=\"center\">40 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">29 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">48 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">31 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">16 g<\/td><\/tr><\/tbody><\/table><figcaption><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pute\u021bi face o <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-supa-crema-de-linte-cu-seminte-de-dovleac\/\" class=\"ek-link\">sup\u0103<\/a><\/span> gustoas\u0103 din linte, o pute\u021bi ad\u0103uga \u00een <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-salata-light-de-linte-cu-morcovi-copti-avocado-si-branza-feta\/\" class=\"ek-link\">salate<\/a><\/span> sau o pute\u021bi folosi pentru a face <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-vegan-bolognai-spagetti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">spaghete bolognese vegane.<\/a><\/strong><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/IMG_6342-1124x749.jpg\" alt=\"Lintea ca surs\u0103 de proteine\" class=\"wp-image-421983\" width=\"843\" height=\"562\" title=\"Lintea ca surs\u0103 de proteine\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_6342-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_6342-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_6342-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_6342-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">N\u0103ut<\/h3>\n\n\n\n<p>N\u0103utul se remarc\u0103 \u00een categoria leguminoaselor prin con\u021binutul de <strong>aminoacizi esen\u021biali.<\/strong> Cantitatea lor este de fapt apropiat\u0103 de <strong>alimentele de origine animal\u0103.<\/strong> Cu toate acestea, este totu\u0219i recomandabil s\u0103-l combina\u021bi<strong> cu alte surse vegetale<\/strong> (cereale, nuci \u0219i semin\u021be). <span style=\"color: #ff6600\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Ce al\u021bi nutrien\u021bi con\u021bine n\u0103utul?<\/h4>\n\n\n\n<p>N\u0103utul con\u021bine o cantitate mare de <strong>acid folic<\/strong> &#8211; mai mult <strong>de trei ori doza zilnic\u0103 recomandat\u0103.<\/strong> \u00cen plus, este o surs\u0103 excelent\u0103 de <strong>fibre solubile<\/strong>. Are un efect probiotic \u0219i un efect pozitiv asupra compozi\u021biei microbiotei voastre intestinale. [7]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">C\u00e2t\u0103 energie \u0219i substan\u021be nutritive con\u021bine n\u0103utul?<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">100 g<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Valoare energetic\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">366 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Proteine<\/td><td class=\"has-text-align-center\" data-align=\"center\">21 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Gr\u0103simi<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohidra\u021bi<\/td><td class=\"has-text-align-center\" data-align=\"center\">51 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/td><\/tr><\/tbody><\/table><figcaption><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nu trebuie s\u0103 m\u00e2nca\u021bi n\u0103ut doar sub form\u0103 de <strong><a href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-hummus-cu-naut-in-3-moduri-diferite\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">hummus<\/span>.<\/a><\/strong> Este potrivit \u0219i pentru <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-salata-caesar-cu-naut-crocant\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">salate<\/a><\/span>, ca <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-papricas-cremos-de-naut\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u00eenlocuitor de carne \u00een sos de boia<\/a><\/span> sau ca baz\u0103 pentru <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-falafel-cu-hummus-de-casa\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">falafel.<\/a><\/strong><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/IMG_0338-1124x749.jpg\" alt=\"N\u0103utul ca surs\u0103 de proteine\" class=\"wp-image-422000\" width=\"843\" height=\"562\" title=\"N\u0103utul ca surs\u0103 de proteine\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_0338-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_0338-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_0338-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_0338-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Maz\u0103re<\/h3>\n\n\n\n<p>Nici maz\u0103rea nu este mai prejos \u00een ceea ce prive\u0219te con\u021binutul de proteine. Poate avea p\u00e2n\u0103 la <strong>23 g<\/strong> de proteine <strong>la 100 g.<\/strong> De asemenea, o pute\u021bi consuma, de exemplu, sub form\u0103 de <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/bio-paste-din-mazare-fusilli-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">paste de maz\u0103re<\/a><\/span>, care con\u021bin o cantitate similar\u0103 de nutrien\u021bi. Dac\u0103 ad\u0103uga\u021bi apoi un aliment sau cereale de origine animal\u0103, ob\u021bine\u021bi o m\u00e2ncare excelent\u0103, cu suficiente proteine complete.<\/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\">Ce al\u021bi nutrien\u021bi con\u021bine maz\u0103rea?<\/h3>\n\n\n\n<p>Aceast\u0103 leguminoas\u0103 este bogat\u0103 \u00een <strong>vitamina B1<\/strong> (tiamin\u0103). Con\u021bine p\u00e2n\u0103 la 0,72 mg, ceea ce reprezint\u0103 aproximativ 70% din doza zilnic\u0103 recomandat\u0103 pentru un adult s\u0103n\u0103tos. Tiamina este necesar\u0103 pentru buna func\u021bionare a inimii \u0219i a sistemului nervos. De asemenea, este bogat\u0103 \u00een, de exemplu, <strong>magneziu, fosfor, vitamina K<\/strong> sau <strong>fibre<\/strong>. <span style=\"color: #ff6600\">[2,17,19]<\/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\">C\u00e2t\u0103 energie \u0219i substan\u021be nutritive con\u021bine maz\u0103rea?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">100 g<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Valoare energetic\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">332 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Proteine<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Gr\u0103simi<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohidra\u021bi<\/td><td class=\"has-text-align-center\" data-align=\"center\">40 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">22 g<\/td><\/tr><\/tbody><\/table><figcaption><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/figcaption><\/figure>\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\">Fasole<\/h3>\n\n\n\n<p>O diet\u0103 bogat\u0103 \u00een leguminoase cu siguran\u021b\u0103 nu trebuie s\u0103 fie plictisitoare. Pe l\u00e2ng\u0103 lintea, n\u0103utul sau maz\u0103rea deja men\u021bionate, exist\u0103 o mul\u021bime de fasole din care pute\u021bi alege. Pute\u021bi \u00eencerca <strong>fasole ro\u0219ie, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/bio-paste-din-mazare-fusilli-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fasole neagr\u0103<\/a><\/span>, fasole alb\u0103, adzuki, pinto<\/strong> sau, de exemplu, <strong>fasole mung.<\/strong> Toate v\u0103 pot oferi o cantitate semnificativ\u0103 de proteine, variind \u00eentre <strong>20-25 g\/100 g<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Ce al\u021bi nutrien\u021bi con\u021bine fasolea?<\/h4>\n\n\n\n<p>Este bogat\u0103 \u00een <strong>fibre, acid folic, vitamina B3<\/strong> (niacin\u0103), <strong>potasiu, cupru, fosfor, magneziu<\/strong> \u0219i multe alte vitamine, minerale \u0219i compu\u0219i bioactivi. <span style=\"color: #ff6600\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">C\u00e2t\u0103 energie \u0219i nutrien\u021bi con\u021bine fasolea?<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Fasole ro\u0219ie<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Fasole neagr\u0103<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Fasole Mung<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Fasole Pinto<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Fasole Adzuki<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Valoare energetic\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">314 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">315 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">327 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">315 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">310 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Proteine<\/td><td class=\"has-text-align-center\" data-align=\"center\">22.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">21,6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">24 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">21 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Gr\u0103simi<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohidra\u021bi<\/td><td class=\"has-text-align-center\" data-align=\"center\">46 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">46 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">47 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">47 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">50 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">16 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">16 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">16 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 g<\/td><\/tr><\/tbody><\/table><figcaption><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Exist\u0103 nenum\u0103rate moduri de a introduce fasolea \u00een dieta voastr\u0103.<\/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\"><li>De exemplu, o pute\u021bi transform\u0103 \u00eentr-o <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-crema-tartinabila-de-naut-si-fasole\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">crem\u0103 tartinabil\u0103<\/a><\/span><\/strong> gustoas\u0103.<\/li><li>Ad\u0103uga\u021bi-o la <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-salata-de-fasole-cu-ton\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">salate<\/a><\/span><\/strong> sau <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-mic-dejun-rapid-burrito-cu-fasole-avocado-si-oua\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">burrito<\/a><\/span><\/strong> colorat.<\/li><li>Fasolea poate fi consumat\u0103 \u0219i \u00een re\u021bete dulci, de exemplu \u00een <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-brownie-cu-fasole-si-aroma-de-ciocolata\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">brownies cu fasole.<\/a><\/span><\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 dori\u021bi ajutor \u00een alegerea sursei potrivite de proteine vegetale, citi\u021bi articolul nostru intitulat <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.ro\/blog\/care-sunt-cele-mai-bune-surse-de-proteine-vegetale-si-de-ce-sa-le-includeti-in-alimentatia-voastra\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Care sunt cele mai bune surse de proteine vegetale \u0219i de ce s\u0103 le consuma\u021bi?<\/a><\/strong><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/8A1A3889-1124x749.jpg\" alt=\"Fasolea ca surs\u0103 de proteine\" class=\"wp-image-422023\" width=\"843\" height=\"562\" title=\"Fasolea ca surs\u0103 de proteine\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/8A1A3889-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/8A1A3889-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/8A1A3889-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/8A1A3889-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Fulgi_de_ovaz\"><\/span>9. Fulgi de ov\u0103z<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dintre cereale, ov\u0103zul este lider \u00een con\u021binutul de proteine. Con\u021bine \u00een medie p\u00e2n\u0103 la <strong>14 g de proteine la 100 g,<\/strong> \u00een timp ce alte tipuri au doar \u00een jur de <strong>10 g\/100 g.<\/strong> \u00cen compara\u021bie cu alte cereale, ov\u0103zul are \u0219i un <strong>spectru mai bun de aminoacizi esen\u021biali.<\/strong> Este \u00eenc\u0103 o surs\u0103 de proteine incomplet\u0103, dar este aproape de <strong>leguminoase<\/strong> \u00een ceea ce prive\u0219te aminoacizii esen\u021biali. <span style=\"color: #ff6600\">[9,15,18]<\/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\">Ce al\u021bi nutrien\u021bi se g\u0103sesc \u00een fulgii de ov\u0103z?<\/h3>\n\n\n\n<p>Fulgii de ov\u0103z exceleaz\u0103 \u00een con\u021binutul de fibre de p\u00e2n\u0103 la <strong>10 g\/100 g.<\/strong> O por\u021bie de 50 g poate acoperi astfel aproximativ <strong>o cincime<\/strong> din aportul zilnic recomandat de fibre (<strong>doza zilnic\u0103 recomandat\u0103 este de 25 g<\/strong>). Fibrele specifice ov\u0103zului se numesc <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.ro\/beta-glucani-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beta-glucani<\/a><\/strong><\/span> \u0219i au un efect pozitiv dovedit asupra <strong>sc\u0103derii nivelului de colesterol din s\u00e2nge.<\/strong> <span style=\"color: #ff6600\">[6,12,19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen plus, fulgii de ov\u0103z sunt boga\u021bi \u00een <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/potasiu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">potasiu,<\/a> <\/span><a href=\"https:\/\/gymbeam.ro\/chelated-magnesium-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">magneziu<\/span>,<\/a> <strong>acid folic<\/strong> \u0219i <strong>vitamina E,<\/strong> care ac\u021bioneaz\u0103 ca <strong>un antioxidant<\/strong> \u00een organism. <span style=\"color: #ff6600\">[19]<\/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\">Aproximativ c\u00e2t\u0103 energie \u0219i nutrien\u021bi con\u021bin fulgii de ov\u0103z?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">100 g<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Valoare energetic\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">363 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Proteine<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Gr\u0103simi<\/td><td class=\"has-text-align-center\" data-align=\"center\">6.5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohidra\u021bi<\/td><td class=\"has-text-align-center\" data-align=\"center\">58 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Dac\u0103 v-a\u021bi s\u0103turat s\u0103 m\u00e2nca\u021bi fulgi de ov\u0103z cu iaurt \u00een fiecare diminea\u021b\u0103, \u00eencerca\u021bi ceva nou.<\/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\"><li>Prepara\u021bi ni\u0219te <strong><span style=\"color: #ff6600\">fulgi de ov\u0103z cu cacao \u0219i cafea.<\/span><\/strong><\/li><li>De asemenea, pute\u021bi preg\u0103ti fulgi de ov\u0103z s\u0103ra\u021bi, de <span style=\"color: #ff6600\"><span style=\"color: #000000\">exemplu,<\/span><\/span><strong><span style=\"color: #ff6600\"> cu un ou.<\/span><\/strong><\/li><li>Folosi\u021bi fulgii de ov\u0103z pentru a prepara <span style=\"color: #ff6600\"><strong>cl\u0103tite.<\/strong><\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 dori\u021bi s\u0103 afla\u021bi mai multe despre efectele \u0219i beneficiile fulgilor de ov\u0103z, citi\u021bi urm\u0103torul nostru articol <span style=\"color: #ff6600\"><strong>Ov\u0103zul: ce nutrien\u021bi con\u021bine \u0219i de ce s\u0103-l include\u021bi \u00een diet\u0103.<\/strong><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/Kakaova-ovsena-kasa-s-kavou-GYMBEAM-8-1124x749.jpg\" alt=\"Fulgii de ov\u0103z ca surs\u0103 de proteine\" class=\"wp-image-422053\" width=\"843\" height=\"562\" title=\"Fulgii de ov\u0103z ca surs\u0103 de proteine\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Kakaova-ovsena-kasa-s-kavou-GYMBEAM-8-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Kakaova-ovsena-kasa-s-kavou-GYMBEAM-8-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Kakaova-ovsena-kasa-s-kavou-GYMBEAM-8-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Kakaova-ovsena-kasa-s-kavou-GYMBEAM-8-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Arahide_si_unt_de_arahide\"><\/span>10. Arahide \u0219i unt de arahide<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne g\u00e2ndim la arahide ca la nuci, dar de fapt sunt <strong>leguminoase.<\/strong> Cantitatea de proteine din ele este, prin urmare, mai mare dec\u00e2t \u00een cazul migdalelor sau altor nuci, \u00een jur de <strong>26 g\/100 g<\/strong>. Similar altor surse vegetale, arahidele <strong>nu sunt o surs\u0103 bine echilibrat\u0103 de proteine<\/strong>, deoarece nu con\u021bin \u00eentregul spectru de aminoacizi esen\u021biali \u00een cantit\u0103\u021bi optime. Cu toate acestea, ele sunt un adaos grozav la diet\u0103, fie sub form\u0103 de <span style=\"color: #ff6600\">arahide \u00eentregi, unt de arahide<\/span> sau <strong>ulei de arahide<\/strong>. <span style=\"color: #ff6600\">[17]<\/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\">Ce al\u021bi nutrien\u021bi con\u021bin arahidele?<\/h3>\n\n\n\n<p>\u00cen ciuda con\u021binutului ridicat de proteine, arahidele nu pot fi tratate ca leguminoase. Con\u021bin o <strong>cantitate mare de gr\u0103sime.<\/strong> Exist\u0103 aproximativ <strong>49 g de gr\u0103sime<\/strong> \u00een 100 g de arahide. Prin urmare, nu ar trebui s\u0103 v\u0103 r\u0103sf\u0103\u021ba\u021bi prea mult cu ele. Pute\u021bi folosi aceea\u0219i recomandare ca \u0219i pentru nuci, \u0219i anume <strong>un pumn pe zi,<\/strong> care corespunde la aproximativ<strong> 30 g de arahide<\/strong> (depinde \u00eens\u0103 de aportul total de energie zilnic).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Arahidele con\u021bin o propor\u021bie mare de <strong>acizi gra\u0219i nesatura\u021bi,<\/strong> \u00een special <strong>acid oleic<\/strong>. De asemenea, sunt bogate \u00een <strong>vitamina E<\/strong> sau<span style=\"color: #ff6600\"> vitamina B1<\/span> (tiamin\u0103), care este o parte important\u0103 a metabolismului carbohidra\u021bilor. De asemenea, con\u021bin o cantitate mare de <strong>potasiu, magneziu<\/strong> \u0219i <strong>fosfor.<\/strong><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<h3 class=\"wp-block-heading\">Aproximativ c\u00e2t\u0103 energie \u0219i nutrien\u021bi con\u021bin arahidele?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Arahide (100 g)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Unt de arahide (100 g)<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Valoare energetic\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">593 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">627 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Proteine<\/td><td class=\"has-text-align-center\" data-align=\"center\">26 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">22.5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Gr\u0103simi<\/td><td class=\"has-text-align-center\" data-align=\"center\">49 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">51 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohidra\u021bi<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">17&nbsp; g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 g<\/td><\/tr><\/tbody><\/table><figcaption><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Arahidele sau untul de arahide pot fi, de asemenea, folosite pentru a crea re\u021bete interesante.<\/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\"><li>Face\u021bi <strong><span style=\"color: #ff6600\">pr\u0103jituri delicioase cu unt de arahide \u0219i ciocolat\u0103.<\/span><\/strong><\/li><li>Ad\u0103uga\u021bi-le la<span style=\"color: #ff6600\"><strong> batoanele din ov\u0103z.<\/strong><\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vre\u021bi s\u0103 afla\u021bi mai multe despre untul de arahide? Articolul nostru <span style=\"color: #ff6600\"><strong>Untul&nbsp;de&nbsp;arahide: Cum s\u0103-l&nbsp;alege\u021bi pe&nbsp;cel mai bun \u0219i&nbsp;ce&nbsp;impact&nbsp;are acesta&nbsp;asupra s\u0103n\u0103t\u0103\u021bii&nbsp;voastre<\/strong><\/span> are toate r\u0103spunsurile.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/DSC05154-1124x749.jpg\" alt=\"Arahidele ca surs\u0103 de proteine\" class=\"wp-image-422071\" width=\"843\" height=\"562\" title=\"Arahidele ca surs\u0103 de proteine\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/DSC05154-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/DSC05154-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/DSC05154-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/DSC05154-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_Pudre_proteice_din_zer_sau_vegetale\"><\/span>11. Pudre proteice din zer sau vegetale<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Proteinele sub form\u0103 de suplimente nutritive, adic\u0103 diverse <span style=\"color: #ff6600\">pudre proteice<\/span>, pot fi, de asemenea, o<strong> parte regulat\u0103 a dietei<\/strong> \u0219i o surs\u0103 de <strong>proteine de \u00eenalt\u0103 calitate<\/strong>. La prima vedere, poate p\u0103rea c\u0103 acest produs cost\u0103 o avere \u0219i s-ar putea s\u0103 ajunge\u021bi s\u0103 regreta\u021bi achizi\u021bia. \u00cens\u0103, dac\u0103 calcula\u021bi c\u00e2te <strong>por\u021bii<\/strong> de proteine sunt \u00eentr-un pachet, ve\u021bi descoperi c\u0103 de fapt iesi\u021bi destul de ieftin.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"color: #ff6600\">Proteinele din zer<\/span>, cele mai populare \u0219i mai calitative dintre toate, sunt o surs\u0103 excelent\u0103 de proteine <strong>de \u00eenalt\u0103 calitate<\/strong> \u0219i <strong>u\u0219or digerabile<\/strong>. Forma cea mai utilizat\u0103, <span style=\"color: #ff6600\">concentratul din zer,<\/span> con\u021bine 7<strong>0-80% proteine<\/strong>, ceea ce \u00eenseamn\u0103 c\u0103 o por\u021bie de 30 g v\u0103 va oferi aproximativ 21-24 g de proteine. Veganii sau cei care evit\u0103 proteinele din zer, de exemplu din motive de s\u0103n\u0103tate, pot alege dintre <span style=\"color: #ff6600\">pudrele proteice vegetale.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nu v\u0103 fie team\u0103 s\u0103 include\u021bi pudre proteice \u00een dieta voastr\u0103. Iat\u0103 c\u00e2teva idei despre c\u00e2nd \u0219i cum s\u0103 le folosi\u021bi.<\/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\"><li>Dac\u0103 v\u0103 str\u0103dui\u021bi s\u0103 ob\u021bine\u021bi <strong>suficiente proteine<\/strong> din <strong>dieta voastr\u0103 obi\u0219nuit\u0103.<\/strong><\/li><li>Pudrele proteice sunt, de asemenea, de mare ajutor atunci c\u00e2nd trebuie s\u0103 v\u0103 <strong>\u00eembog\u0103\u021bi\u021bi m\u00e2nc\u0103rurile cu proteine<\/strong>, dar nu ave\u021bi cu adev\u0103rat niciun alt aliment cu care s\u0103 le combina\u021bi. O modalitate u\u0219oar\u0103 de a face acest lucru este s\u0103 o amesteca\u021bi, de exemplu, \u00een <span style=\"color: #ff6600\">terciul<\/span> de la micul dejun.<\/li><li>Sunt ideale pentru a suplimenta rapid proteinele <strong>dup\u0103 antrenament.<\/strong><\/li><li>Sunt la \u00eendem\u00e2n\u0103 c\u00e2nd sunte\u021bi \u00een deplasare sau ave\u021bi nevoie de o surs\u0103 rapid\u0103 de proteine.<\/li><li>Ele v\u0103 pot face dieta mai <strong>divers\u0103<\/strong> \u0219i mai interesant\u0103.<\/li><\/ul>\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\">C\u00e2t\u0103 energie \u0219i substan\u021be nutritive con\u021bin pudrele proteice?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Proteine din zer (concentrat)<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Proteine vegetale<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Valoare energetic\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">370 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">385 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Proteine<\/td><td class=\"has-text-align-center\" data-align=\"center\">74 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">73 g*<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Gr\u0103simi<\/td><td class=\"has-text-align-center\" data-align=\"center\">5.6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohidra\u021bi<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5.8 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>*Con\u021binutul depinde de tipul de proteine vegetale.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pute\u021bi citi mai multe despre diferen\u021bele dintre pulberile proteice \u00een articolul <span style=\"color: #ff6600\"><strong>Cum s\u0103&nbsp;alege\u021bi proteinele potrivite pentru pierderea&nbsp;\u00een&nbsp;greutate&nbsp;sau pentru dezvoltarea masei&nbsp;musculare?<\/strong><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/Copy-of-\u0424\u043e\u0442\u043e-1-1124x749.jpg\" alt=\"Pudrele proteice ca surs\u0103 de proteine\" class=\"wp-image-422086\" width=\"843\" height=\"562\" title=\"Pudrele proteice ca surs\u0103 de proteine\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Copy-of-\u0424\u043e\u0442\u043e-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Copy-of-\u0424\u043e\u0442\u043e-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Copy-of-\u0424\u043e\u0442\u043e-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Copy-of-\u0424\u043e\u0442\u043e-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cate_proteine_si_energie_contine_in_medie_fiecare_aliment_in_parte\"><\/span>C\u00e2te proteine \u0219i energie con\u021bine \u00een medie fiecare aliment \u00een parte?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Acum ave\u021bi o idee despre ce alimente mai accesibile v\u0103 pot ajuta s\u0103 men\u021bine\u021bi un aport suficient de proteine. Articolul <strong><span style=\"color: #ff6600\">Cum s\u0103 ad\u0103uga\u021bi mai multe proteine \u00een alimenta\u021bia voastr\u0103<\/span><\/strong> ofer\u0103 mai multe sfaturi pentru cre\u0219terea aportului de proteine \u00een dieta voastr\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Aliment (100 g)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Valoare energetic\u0103<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Proteine<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Piept de pui<\/td><td class=\"has-text-align-center\" data-align=\"center\">120 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">22.5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Aripi de pui<\/td><td class=\"has-text-align-center\" data-align=\"center\">191 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">17.5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Pulpe de pui<\/td><td class=\"has-text-align-center\" data-align=\"center\">121 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">19.7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ton \u00een saramur\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">100 &#8211; 120 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 &#8211; 25 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ton \u00een ulei<\/td><td class=\"has-text-align-center\" data-align=\"center\">170 &#8211; 400 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 &#8211; 25 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sardine \u00een saramur\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">140 &#8211; 200 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">17 &#8211; 29 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sardine \u00een ulei<\/td><td class=\"has-text-align-center\" data-align=\"center\">180 &#8211; 370 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">18 &#8211; 25 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ou\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">150 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">12.5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Albu\u0219uri de ou<\/td><td class=\"has-text-align-center\" data-align=\"center\">50 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Quark f\u0103r\u0103 gr\u0103simi<\/td><td class=\"has-text-align-center\" data-align=\"center\">67 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Quark semi-degresat<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Quark gras<\/td><td class=\"has-text-align-center\" data-align=\"center\">130 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Iaurt grecesc<\/td><td class=\"has-text-align-center\" data-align=\"center\">58 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tofu<\/td><td class=\"has-text-align-center\" data-align=\"center\">145 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 &#8211; 17 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Linte<\/td><td class=\"has-text-align-center\" data-align=\"center\">295 &#8211; 333 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 &#8211; 26 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">N\u0103ut<\/td><td class=\"has-text-align-center\" data-align=\"center\">366 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">21 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Maz\u0103re<\/td><td class=\"has-text-align-center\" data-align=\"center\">332 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fasole<\/td><td class=\"has-text-align-center\" data-align=\"center\">310 &#8211; 327 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 &#8211; 24 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fulgi de ov\u0103z<\/td><td class=\"has-text-align-center\" data-align=\"center\">363 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Arahide<\/td><td class=\"has-text-align-center\" data-align=\"center\">593 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">26 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Proteine din zer<\/td><td class=\"has-text-align-center\" data-align=\"center\">370 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">74 g<\/td><\/tr><\/tbody><\/table><\/figure>\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\"><span class=\"ez-toc-section\" id=\"Ce_concluzie_putem_trage\"><\/span>Ce concluzie putem trage?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pre\u021burile alimentelor cresc constant \u0219i, \u00een general, alimentele de origine animal\u0103, care sunt o surs\u0103 bun\u0103 de proteine, sunt cele mai scumpe. Cu toate acestea, dup\u0103 ce a\u021bi citit articolul de ast\u0103zi, pute\u021bi vedea c\u0103 exist\u0103 \u0219i alte modalit\u0103\u021bi. Pute\u021bi alege acele alimente care sunt mai accesibile, av\u00e2nd \u00een acela\u0219i timp un aport suficient de proteine. Nu trebuie s\u0103 neglija\u021bi carnea, pe\u0219tele sau produsele lactate. Mai mult, nu este o idee rea s\u0103 include\u021bi \u00een alimenta\u021bie unele surse de proteine vegetale, deoarece acestea sunt mai ieftine \u0219i vor oferi organismului \u0219i al\u021bi nutrien\u021bi benefici \u00een acela\u0219i timp.<\/p>\n\n\n\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\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\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\/fitness-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness Food\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","protected":false},"excerpt":{"rendered":"<p>Ast\u0103zi, mai mult ca niciodat\u0103, trebuie s\u0103 \u021binem cont de pre\u021burile alimentelor c\u00e2nd mergem la cump\u0103r\u0103turi. Printre cele mai scumpe alimente se num\u0103r\u0103 carnea \u0219i alte produse de origine animal\u0103. Cu toate acestea, exist\u0103 \u0219i alimente mai ieftine care con\u021bin multe proteine. Citi\u021bi mai departe pentru a afla care sunt acestea.<\/p>\n","protected":false},"author":156,"featured_media":421863,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":19,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[95],"tags":[7358,6674,6278,7130],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-425513","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-si-sfaturi","8":"tag-nutritie","9":"tag-plan-alimentar","10":"tag-proteine-ro","11":"tag-proteine-pulbere","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>Alimente bogate \u00een proteine la pre\u021buri accesibile - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Alimente accesibile \u0219i de \u00eenalt\u0103 calitate, bogate \u00een proteine, care v\u0103 diversific\u0103 dieta. 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