{"id":425871,"date":"2023-03-20T17:05:44","date_gmt":"2023-03-20T16:05:44","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=425871"},"modified":"2024-06-05T19:38:28","modified_gmt":"2024-06-05T17:38:28","slug":"fonti-proteiche-low-cost","status":"publish","type":"post","link":"https:\/\/gymbeam.it\/blog\/fonti-proteiche-low-cost\/","title":{"rendered":"Fonti proteiche low cost"},"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.it\/blog\/fonti-proteiche-low-cost\/#Qual_e_il_tuo_fabbisogno_proteico_giornaliero\" title=\"Qual \u00e8 il tuo fabbisogno proteico giornaliero?\">Qual \u00e8 il tuo fabbisogno proteico giornaliero?<\/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.it\/blog\/fonti-proteiche-low-cost\/#Alimenti_altamente_proteici\" title=\"Alimenti altamente proteici\">Alimenti altamente proteici<\/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.it\/blog\/fonti-proteiche-low-cost\/#1_Pollo\" title=\"1. Pollo\">1. Pollo<\/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.it\/blog\/fonti-proteiche-low-cost\/#2_Tonno_in_scatola\" title=\"2. Tonno in scatola\">2. Tonno in scatola<\/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.it\/blog\/fonti-proteiche-low-cost\/#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.it\/blog\/fonti-proteiche-low-cost\/#4_Uova\" title=\"4. Uova\">4. Uova<\/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.it\/blog\/fonti-proteiche-low-cost\/#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.it\/blog\/fonti-proteiche-low-cost\/#6_Yogurt_greco\" title=\"6. Yogurt greco\">6. Yogurt greco<\/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.it\/blog\/fonti-proteiche-low-cost\/#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.it\/blog\/fonti-proteiche-low-cost\/#8_Legumi\" title=\"8. Legumi\">8. Legumi<\/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.it\/blog\/fonti-proteiche-low-cost\/#9_Avena\" title=\"9. Avena\">9. Avena<\/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.it\/blog\/fonti-proteiche-low-cost\/#10_Noccioline_e_burro_di_arachidi\" title=\"10. Noccioline e burro di arachidi\">10. Noccioline e burro di arachidi<\/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.it\/blog\/fonti-proteiche-low-cost\/#11_Polveri_proteiche_del_siero_di_latte_e_di_origine_vegetale\" title=\"11. Polveri proteiche del siero di latte e di origine vegetale\">11. Polveri proteiche del siero di latte e di origine 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.it\/blog\/fonti-proteiche-low-cost\/#Qual_e_il_contenuto_proteico_e_calorico_che_contengono_in_media_i_singoli_alimenti\" title=\"Qual \u00e8 il contenuto proteico e calorico che contengono in media i singoli alimenti?\">Qual \u00e8 il contenuto proteico e calorico che contengono in media i singoli alimenti?<\/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.it\/blog\/fonti-proteiche-low-cost\/#Quali_sono_i_fattori_da_tenere_in_considerazione\" title=\"Quali sono i fattori da tenere in considerazione?\">Quali sono i fattori da tenere in considerazione?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Sia che desideri perdere peso, guadagnare massa muscolare o mantenerti in salute, \u00e8 fondamentale che assuma una quantit\u00e0 sufficiente di proteine, ovvero di quel macronutriente presente in tutto il corpo e coinvolto in ogni suo processo. Purtroppo, gli alimenti pi\u00f9 ricchi di proteine sono spesso considerati un nemico del portafoglio!<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00c8 vero che i prezzi stanno aumentando e che consumare regolarmente salmone, bistecca di manzo o formaggio Gouda per cena pu\u00f2 incidere sulle finanze: tuttavia, si tratta di alimenti in cima alla piramide alimentare, seguiti da altrettanti alimenti i cui prezzi non sfiorano necessariamente le stelle. Nell\u2019articolo di oggi troverai alcuni suggerimenti in merito a quali prodotti acquistare per assumere la giusta dose di 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=\"Qual_e_il_tuo_fabbisogno_proteico_giornaliero\"><\/span>Qual \u00e8 il tuo fabbisogno proteico giornaliero?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Di recente, i prezzi dei beni alimentari sono schizzati alle stelle. \u00c8 difficile rimanere indifferenti. Sempre pi\u00f9 spesso, ti ritrovi a dover valutare cosa acquistare al supermercato e cosa lasciare sullo scaffale. Gli alimenti di origine animale &#8211; le migliori fonti proteiche in commercio &#8211; sono in genere tra i primi a essere scartati per questioni di prezzo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ma <strong>se non assumi proteine a sufficienza<\/strong>, ti sar\u00e0 difficile raggiungere i tuoi obiettivi. Il fabbisogno proteico giornaliero di un individuo attivo che pratica sport di forza \u00e8 compreso in un intervallo che va&nbsp;<strong>dagli 1,4 ai 2 g di proteine per kg di peso corporeo<\/strong>. Per una donna di 70 kg, ci\u00f2 equivale a 98-140 g di proteine al giorno. Se l\u2019individuo in questione sta anche cercando di perdere peso, \u00e8 raccomandabile che arrivi ad assumerne da 1,6 a 2,4 g per kg di peso corporeo.&nbsp;<span class=\"tadv-color\" 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>Per fortuna, non tutti gli alimenti ricchi di proteine hanno lo stesso prezzo: concentrandoti su quelli low cost, puoi mettere insieme un <strong>men\u00f9 sufficientemente proteico <\/strong>a <strong>un costo ragionevole<\/strong>. Per capire perch\u00e9 le proteine sono importanti per il tuo organismo, leggi il nostro articolo: <a href=\"https:\/\/gymbeam.it\/blog\/le-proteine-le-loro-funzioni-nell-organismo-l-assunzione-raccomandata-le-fonti-alimentari-e-i-sintomi-da-carenza\/\" class=\"ek-link\"><strong>Proteine:<\/strong><\/a><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.it\/blog\/le-proteine-le-loro-funzioni-nell-organismo-l-assunzione-raccomandata-le-fonti-alimentari-e-i-sintomi-da-carenza\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong> funzioni nel corpo, fabbisogno, fonti e sintomatologia da caren<\/strong><\/a><strong><a href=\"https:\/\/gymbeam.it\/blog\/le-proteine-le-loro-funzioni-nell-organismo-l-assunzione-raccomandata-le-fonti-alimentari-e-i-sintomi-da-carenza\/\" class=\"ek-link\">za<\/a><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/iStock-1179046996-1124x749.jpg\" alt=\"Quali sono le fonti proteiche low cost?\" class=\"wp-image-421883\" style=\"width:843px;height:562px\" title=\"Quali sono le fonti proteiche low cost?\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Alimenti_altamente_proteici\"><\/span>Alimenti altamente proteici<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Pollo\"><\/span>1. Pollo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Non prendiamoci in giro: consumare carne ogni giorno non \u00e8 una scelta economicamente sostenibile. Il pollo, per\u00f2, ti permette di <strong>fare il pieno di proteine con facilit\u00e0<\/strong>. 100 g ne contengono in media fino a &nbsp;<strong>20 g<\/strong>; ci\u00f2 significa che una porzione di 150 g ne contiene circa <strong>30 g.&nbsp;<\/strong>Per alcuni individui, questo valore corrisponde a circa un terzo del proprio fabbisogno quotidiano.&nbsp;<span class=\"tadv-color\" 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>Anche se all\u2019apparenza non si direbbe, la <strong>carne di pollo<\/strong> rappresenta senza dubbio una delle opzioni pi\u00f9 low cost in commercio. Devi solo sapere come acquistarla. Il prezzo del petto di pollo non \u00e8 pi\u00f9 lo stesso: hai mai valutato di acquistarne <strong>uno intero<\/strong> e di <strong>tagliarlo a casa?<\/strong><strong>&nbsp;<\/strong>Mettendo a confronto il costo di 100 g di pollo intero con, ad esempio, quello di 100 g di petto di pollo, scoprirai che puoi tranquillamente acquistare il primo risparmiando circa il 50%. Cos\u00ec, non solo ritorni a casa con <strong>2 petti, 2 ali, 2 cosce e le ossa per fare il brodo<\/strong>, ma risparmi anche diversi euro.<\/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\"><strong>Quali altri nutrienti contiene il pollo?<\/strong><\/h3>\n\n\n\n<p>Il pollo \u00e8 un alimento ottimo non solo per il suo contenuto proteico, ma anche per la sua quantit\u00e0 e composizione lipidica. In generale, trattandosi di carne <strong>magra<\/strong>, \u00e8 un alimento consigliato nelle <strong>diete ipocaloriche<\/strong>.&nbsp;Il <strong>petto di pollo<\/strong> contiene pochissimi grassi (2,6 g\/100 g). La <strong>parte meno magra<\/strong> di tutte \u00e8 la coscia (13 g\/100 g), ma considera sempre che c\u2019\u00e8 una differenza sostanziale se <strong>consumi o non consumi la pelle<\/strong>: questa, infatti, contiene il <strong>25-30%<\/strong> di grassi in pi\u00f9.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[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 vantaggio ulteriore della carne di pollo \u00e8 che contiene <strong>acidi grassi<\/strong>. Rispetto ad altre fonti, infatti, \u00e8 notevolmente ricca di grassi <strong>monoinsaturi<\/strong> e <strong>polinsaturi<\/strong> che supportano il sistema cardiovascolare e la salute dell\u2019organismo. In aggiunta ai grassi sani, la carne di pollo \u00e8 anche ricca di&nbsp;<strong>fosforo<\/strong>,&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.it\/zinco-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>zinco<\/strong><\/a>&nbsp;e <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.it\/vitamine-del-gruppo-b\/gymbeam\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vitamine B<\/strong><\/a>.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[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\">Quante calorie e nutrienti contiene approssimativamente il pollo?<\/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\">Petto di pollo (100 g)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Ali di pollo (100g)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Cosce di pollo (100 g)<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Calorie<\/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\">Grassi<\/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\">Carboidrati <\/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 class=\"wp-element-caption\"><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<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/iStock-1036815628-1124x749.jpg\" alt=\"Il pollo come fonte proteica\" class=\"wp-image-421898\" style=\"width:843px;height:562px\" title=\"Il pollo come fonte proteica\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Tonno_in_scatola\"><\/span>2. Tonno in scatola<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Come la carne, anche il pesce \u00e8 in cima alla lista degli alimenti proteici. Tuttavia, rispettare le raccomandazioni e consumare <strong>1\/2 porzioni di pesce a settimana<\/strong> significa spendere un occhio della testa. Per fortuna, anche in questo caso esistono altrettante alternative low cost.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Anche se la bistecca di tonno appena pescato non rientra in questa categoria, se acquisti il <strong>tonno in scatola<\/strong> puoi comunque goderti una porzione di pesce e risparmiare un bel po\u2019 di soldi. Scegli tra la versione in&nbsp;<a href=\"https:\/\/gymbeam.it\/tonno-in-salamonia-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">salamoia<\/a> o <a href=\"https:\/\/gymbeam.it\/tonno-all-olio-d-oliva-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sott\u2019olio<\/a>. Il costo di queste due alternative \u00e8 pressoch\u00e9 identico, ma, per via del prezzo dell\u2019olio, il tonno in salamoia \u00e8 generalmente il pi\u00f9 economico. 100 g di tonno <strong>forniscono in media 20-25 g di 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=\"Il tonno come fonte proteica\" 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\">Quali altri nutrienti contiene il tonno?<\/h3>\n\n\n\n<p>Del tonno in scatola, oltre al prezzo e al sapore, molti apprezzano anche il suo contenuto di <strong>grassi<\/strong>. Trattandosi di un alimento naturalmente <strong>magro<\/strong>,<strong>&nbsp;<\/strong>la versione <strong>in salamoia<\/strong> contiene solo <strong>2 g di grassi ogni 100 g di prodotto<\/strong>; la versione <strong>sott\u2019olio<\/strong>, invece, ne contiene tra i <strong>20 e 30 g<\/strong>. Detto ci\u00f2, \u00e8 importante consultare sempre le informazioni riportate sulle etichette, poich\u00e9 la quantit\u00e0 di grassi varia a seconda della marca.<\/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\">Qual \u00e8 la versione migliore? Dipende dai tuoi obiettivi.<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Se stai cercando di <strong>perdere peso<\/strong>, il <strong>tonno in salamoia<\/strong> \u00e8 decisamente pi\u00f9 adatto alle tue esigenze;<\/li>\n\n\n\n<li>Se invece miri a variare la tua dieta, puoi scegliere anche la versione sott\u2019olio.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Il tonno contiene <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.it\/vitamina-d3-2000-ui-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamina D<\/a> in quantit\u00e0 (6 \u00b5g\/100 g). La dose giornaliera raccomandata dall\u2019EFSA (Autorit\u00e0 Europea per la Sicurezza Alimentare) \u00e8 pari a 15 \u00b5g. Il tonno \u00e8 anche un\u2019ottima fonte di <a aria-label=\"vitamine A (opens in a new tab)\" href=\"https:\/\/gymbeam.it\/vitamina-a-retinolo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamine <\/a><a href=\"https:\/\/gymbeam.it\/vitamina-a-retinolo-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">A <\/a>e <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.it\/vitamina-b12-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">B12<\/a>. <span class=\"tadv-color\" style=\"color: #ff6600\">[5,17]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Quando si parla di pesce, si parla anche di contaminazioni da <strong>mercurio<\/strong>. Considerata la sua notevole stazza, il tonno \u00e8 uno degli esemplari pi\u00f9 a rischio. Tuttavia, se consumato all\u2019interno di una dieta diversificata, e non in occasione di ogni pasto, <strong>non devi assolutamente preoccuparti n\u00e9 degli effetti collaterali&nbsp;<\/strong>n\u00e9 dei metalli pesanti rinvenuti negli alimenti in scatola. I processi a cui vengono sottoposti le lattine sono volti a impedire che tali sostanze contaminino il prodotto.&nbsp;<span class=\"tadv-color\" 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\">Quante calorie e nutrienti contiene il tonno?<\/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\">Tonno in salamoia (100 g)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Tonno sott&#8217;olio&nbsp; (100 g)<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Calorie<\/td><td class=\"has-text-align-center\" data-align=\"center\">100-120 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">170-400 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Proteine<\/td><td class=\"has-text-align-center\" data-align=\"center\">20-25 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">20-25 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Grassi<\/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\">4-35 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carboidrati <\/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 class=\"wp-element-caption\"><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>Anche con un alimento comune come il tonno in scatola \u00e8 possibile preparare gustose pietanze. Invece di utilizzarlo per condire la solita insalata di pasta&#8230;<\/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=\"3_Sardine\"><\/span>3. Sardine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Per fortuna, non \u00e8 necessario limitare l\u2019assunzione di pesce, se non per il fatto che si tratta di un alimento costoso.&nbsp;Le <strong>sardine<\/strong>, una fonte proteica relativamente low cost, esattamente come il tonno sono vendute <strong>in scatola<\/strong>. 100 g contengono orientativamente <strong>18-25 g di proteine<\/strong>, <strong>125 g<\/strong>, dunque, ne contengono <strong>22-31 g<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Anche in questo caso, il prezzo pu\u00f2 variare in base alla tipologia. In genere, come trattato in precedenza, le&nbsp;<strong>sardine&nbsp;<\/strong><a href=\"https:\/\/gymbeam.it\/sardine-in-salamonia-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>in salamoia<\/strong><\/a>&nbsp;presentano <strong>prezzi pi\u00f9 contenuti<\/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\">Quali altri nutrienti contengono le sardine?<\/h3>\n\n\n\n<p>Rispetto al tonno, le sardine contengono <strong>pi\u00f9 grassi<\/strong>, incluse quelle in salamoia (8 g\/100 g). Tuttavia, \u00e8 importante considerare che la quantit\u00e0 varia a seconda della stagione in cui vengono pescate. Chiaramente, il contenuto lipidico incluso nel liquido contenuto all\u2019interno della confezione \u00e8 conteggiato nel peso del prodotto. Se pescate durante la stagione estiva, il vantaggio delle sardine \u00e8 che presentano un gusto pi\u00f9 delicato in virt\u00f9 dei grassi accumulati.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Se scegli di acquistare le&nbsp;<a href=\"https:\/\/gymbeam.it\/sardine-in-olio-d-oliva-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sardine sott\u2019olio<\/a>, tieni in considerazione che il contenuto lipidico pu\u00f2 raggiungere i 30 g. Tuttavia, questo valore cambia a seconda della marca e del prodotto, quindi assicurati sempre di consultare l&#8217;etichetta.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Un maggiore contenuto di grassi, per\u00f2, non \u00e8 automaticamente indice di un prodotto di qualit\u00e0 inferiore: le sardine, cos\u00ec come altri esemplari, sono ricche di acidi grassi polinsaturi, tra cui sono inclusi gli&nbsp;importanti <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.it\/omega-3-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>omega-3<\/strong><\/a>, che supportano le funzioni del&nbsp;<strong>cervello<\/strong>&nbsp;e del&nbsp;<strong>cuore<\/strong>.&nbsp;<span class=\"tadv-color\" 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>Oltre a contenere grassi sani, le sardine sono anche una buona fonte di&nbsp;<strong>vitamina D<\/strong>,&nbsp;<strong>B12<\/strong> e &nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.it\/selenio-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">selenio<\/a>, che svolge una funzione<strong>&nbsp;antiossidante<\/strong>&nbsp;all\u2019interno dell\u2019organismo.&nbsp;Vale la pena di citare anche il <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.it\/calcio-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">calcio<\/a>, che apporta grandi benefici alle ossa. Le sardine in scatola ne sono ricche nelle lische; per questo possono essere consumate insieme alla polpa. <span class=\"tadv-color\" 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\">Quante calorie e nutrienti contengono le sardine?<\/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 in salamoia (100 g)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Sardine sott&#8217;olio (100 g)<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Calorie<\/td><td class=\"has-text-align-center\" data-align=\"center\">140-200 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">180-370 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Proteine<\/td><td class=\"has-text-align-center\" data-align=\"center\">17-29 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">18-25 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Grassi<\/td><td class=\"has-text-align-center\" data-align=\"center\">7-9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">12-33 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carboidrati <\/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=\"5075,28689,36262,63664,54667,54673,54646,54652,32899,60667,5951,5333\" ><\/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_Uova\"><\/span>4. Uova<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00c8 difficile trovare un alimento che contenga pi\u00f9 sostanze nutritive delle uova. Ricche di&nbsp;<strong>vitamine<\/strong>,&nbsp;<strong>minerali<\/strong>&nbsp;e altri&nbsp;<strong>composti bioattivi<\/strong>, sono un\u2019ottima fonte di&nbsp;<strong>proteine di alta qualit\u00e0<\/strong>. In media, un <strong>uovo<\/strong> ne contiene approssimativamente <strong>7 g<\/strong>. Ci\u00f2 significa che una omelette preparata con tre uova pu\u00f2 contenerne fino a 21 g.&nbsp;<span class=\"tadv-color\" 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\">Quali altri nutrienti contengono le uova?<\/h3>\n\n\n\n<p>Le uova non sono soltanto ricche di proteine, ma anche di <strong>grassi<\/strong> che si concentrano principalmente nel tuorlo, per un contenuto totale pari a circa <strong>5 g<\/strong>. Questa \u00e8 un\u2019informazione da tenere a mente quando si cerca di <strong>perdere peso<\/strong>, in quanto una omelette preparata con tre uova apporta fino a 15 g di grassi, che corrispondono a circa un quarto del fabbisogno giornaliero raccomandato di un soggetto a dieta. Se desideri assumere le tue proteine dalle uova, consumando pochi grassi, puoi acquistare gli&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.it\/albumi-d-uovo-liquidi-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">albumi in brick<\/a>. Una omelette preparata con 100 g di albumi pu\u00f2 fornirti fino a 22 g di proteine e pressoch\u00e9 <strong>zero<\/strong> grassi (ovviamente, il valore aumenterebbe se utilizzassi l\u2019olio in fase di cottura).&nbsp;<span class=\"tadv-color\" 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>Nonostante ci\u00f2, i grassi delle uova sono perlopi\u00f9 <strong>insaturi<\/strong> e, dunque, sani. Tempo fa si sosteneva che il <strong>colesterolo<\/strong> contenuto nelle uova aumentasse i livelli di questa sostanza nel sangue, ma \u00e8 un\u2019ipotesi superata.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Il loro profilo nutrizionale non si ferma certamente qui: le uova sono anche ricche di&nbsp;<strong>vitamine liposolubili,&nbsp;<\/strong>come la&nbsp;<strong>D<\/strong>,&nbsp;la <strong>A<\/strong>&nbsp;e la&nbsp;<strong>K<\/strong> e sono una buona fonte di <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.it\/d-biotina-vitamina-b7-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">biotina<\/a>, che supporta il corretto funzionamento del sistema nervoso e la&nbsp;<strong>salute dei capelli<\/strong>. Le uova contengono anche una notevole quantit\u00e0 di&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.it\/acido-folico-vitamina-b9-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">acido folico<\/a>, presente generalmente negli alimenti di origine vegetale e necessario per il&nbsp;<strong>corretto sviluppo del feto<\/strong>&nbsp;in gravidanza.<span class=\"tadv-color\" 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<h3 class=\"wp-block-heading\">Quante calorie e nutrienti contengono le uova e gli albumi?<\/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 uova (100 g)<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Albumi (100 g)<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Calorie<\/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\">Grassi<\/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\">Carboidrati <\/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 class=\"wp-element-caption\"><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>Includere questo alimento nella tua dieta \u00e8 piuttosto semplice. Non \u00e8 necessario che cucini sempre e solo <strong>uova strapazzate o omelette<\/strong>!<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/IMG_9715-1124x749.jpg\" alt=\"Le uova come fonti proteiche\" class=\"wp-image-421931\" style=\"width:843px;height:562px\" title=\"Le uova come fonti proteiche\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\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>I latticini, in generale, costituiscono una buona fonte proteica. Analizzando il rapporto qualit\u00e0-prezzo, il quark occupa senza dubbio il primo posto. 100 g contengono orientativamente <strong>9-12 g di proteine<\/strong>, ma la versione <strong>senza grassi<\/strong> \u00e8 in assoluto la pi\u00f9 proteica; la ciliegina sulla torta \u00e8 che, in genere, \u00e8 anche la pi\u00f9 low cost!<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Il quark \u00e8 particolarmente ricco di&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.it\/caseina-micellare-proteica-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>caseina<\/strong><\/a>: a differenza delle proteine del siero di latte, la caseina \u00e8 <strong>pi\u00f9 digeribile<\/strong> e viene <strong>assorbita pi\u00f9 lentamente<\/strong>, motivo per cui il quark viene spesso consumato <strong>prima di andare a dormire<\/strong>.&nbsp;<span class=\"tadv-color\" 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\">Quali altri nutrienti contiene il quark?<\/h3>\n\n\n\n<p>Il quark contiene una buona fonte di&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.it\/calcio-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">calcio<\/a>, necessario per&nbsp;<strong>la formazione di ossa e denti<\/strong>, la&nbsp;<strong>trasmissione degli impulsi nervosi<\/strong>&nbsp;e tante altre funzioni. Il quark ne contiene 70-100 mg\/100 g (il fabbisogno giornaliero raccomandato per un adulto \u00e8 pari a 1000 mg). A differenza delle fonti di origine vegetale, il calcio dei latticini \u00e8 <strong>altamente assorbibile<\/strong>.&nbsp;<span class=\"tadv-color\" 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\">Quante calorie e nutrienti contiene il quark?<\/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 senza grassi (100 g)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Quark parzialmente scremato (100 g)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Quark intero (100 g)<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Calorie<\/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\">Grassi<\/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\">Carboidrati <\/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<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/Malinove-tiramisu-gymbeam-23-1124x749.jpg\" alt=\"Il quark come fonte proteica\" class=\"wp-image-421949\" style=\"width:843px;height:562px\" title=\"Il quark come fonte proteica\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Yogurt_greco\"><\/span>6. Yogurt greco<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A differenza dello yogurt classico, quello greco vanta un <strong>elevato contenuto proteico<\/strong>: mentre il primo ne contiene 4 g ogni 100 g di prodotto, il secondo ne contiene fino a &nbsp;<strong>10 g<\/strong>. Una colazione a base di 150 g di yogurt greco,&nbsp;<a href=\"https:\/\/gymbeam.it\/granola\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">granola<\/a>&nbsp;e frutta fornisce come minimo 15 g di proteine.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Il suo elevato contenuto proteico dipende dai metodi di produzione impiegati, in cui <strong>parte del siero di latte viene rimosso<\/strong> dallo yogurt classico per renderlo pi\u00f9 denso e concentrato.&nbsp;Rispetto allo yogurt classico, per produrlo viene utilizzato il <strong>doppio del latte<\/strong>.&nbsp;<span class=\"tadv-color\" 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\">Quali altri nutrienti contiene lo yogurt greco?<\/h3>\n\n\n\n<p>Come il quark, lo yogurt greco \u00e8 ricco di <strong>calcio<\/strong>&nbsp;(fino a 110 mg ogni 100 g). Inoltre, \u00e8 fonte di <strong>vitamina B12<\/strong> e <strong>B2<\/strong> (riboflavina), necessaria per supportare il metabolismo, il sistema nervoso e per la salute della pelle.&nbsp;<span class=\"tadv-color\" 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\">Quante calorie e nutrienti contiene lo yogurt greco?<\/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\">Yogurt greco intero<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Yogurt greco (5% di grassi)<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Calorie<\/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\">Grassi<\/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\">Carboidrati <\/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>*Il contenuto di grassi pu\u00f2 variare a seconda del latte impiegato nella preparazione del prodotto.<\/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>Se preferisci le fonti proteiche di origine vegetale o ti piace assumerle per diversificare la dieta, anche in questo caso esistono alternative relativamente low cost. Una di queste \u00e8 il&nbsp;<a href=\"https:\/\/gymbeam.it\/tofu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tofu<\/a>, un prodotto ottenuto dal latte di soia. A seconda del metodo di produzione, questo alimento contiene orientativamente <strong>12-16 g di proteine ogni 100 g<\/strong>. Rispetto alle proteine di origine animale, quelle di origine vegetale sono generalmente considerate <strong>\u201cincomplete\u201d<\/strong> perch\u00e9 non includono tutti gli amminoacidi essenziali in quantit\u00e0 ottimali, fatta eccezione per la <strong>soia<\/strong>, il cui profilo si avvicina a quello di origine animale.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Il tofu \u00e8 disponibile in versione classica, alle erbe, affumicata e marinata. Tuttavia, a livello di prezzo, la <strong>prima<\/strong> \u00e8 la scelta pi\u00f9 <strong>economica<\/strong>. Puoi sempre decidere di insaporire il tofu acquistato e prepararlo come preferisci.<\/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\">Quali altri nutrienti contiene il tofu?<\/h3>\n\n\n\n<p>Oltre all\u2019elevato contenuto proteico, il tofu contiene anche una buona fonte di <strong>calcio<\/strong>. Tuttavia, la quantit\u00e0 dipende dalla natura della sostanza impiegata in fase di produzione per favorire la precipitazione delle proteine della soia.&nbsp;Se vengono utilizzati i <strong>sali di calcio<\/strong>, la quantit\u00e0 raddoppia (circa 680 mg) rispetto a una versione prodotta con metodi differenti (circa 350 mg).&nbsp;<span class=\"tadv-color\" 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\">Quante calorie e nutrienti contiene approssimativamente il 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\">100 g<\/td><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Calorie<\/td><td class=\"has-text-align-center\" data-align=\"center\">140-170 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Proteine<\/td><td class=\"has-text-align-center\" data-align=\"center\">13-17 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Grassi<\/td><td class=\"has-text-align-center\" data-align=\"center\">9-10 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carboidrati <\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>A prima vista, il tofu non appare particolarmente invitante; tuttavia, pu\u00f2 essere preparato in numerosi modi. <\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/Tortilla-wrap-s-tofu-gymbeam-6-1124x749.jpg\" alt=\"Il tofu come fonte proteica\" class=\"wp-image-421968\" style=\"width:843px;height:562px\" title=\"Il tofu come fonte proteica\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Legumi\"><\/span>8. Legumi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Quando sei in cerca di fonti proteiche affidabili, non puoi che affidarti ai <strong>legumi<\/strong>, che contengono fino a <strong>20-25 g di proteine ogni 100 g di prodotto<\/strong>, classificandosi tra gli alimenti pi\u00f9 low cost in commercio. Tuttavia, non bisogna trascurare il loro profilo nutrizionale: i legumi non contengono tutti gli <strong>amminoacidi essenziali in quantit\u00e0 sufficienti<\/strong> e non sono perci\u00f2 <strong>fonti proteiche complete<\/strong>. A livello pratico, questo si traduce nell\u2019impossibilit\u00e0 dell\u2019organismo di utilizzarli al meglio nei processi di <strong>sintesi proteica<\/strong>.<strong>&nbsp;<\/strong>Per\u00f2, integrando alcuni <strong>alimenti di origine animale<\/strong>, il problema non si pone. Se segui una dieta&nbsp;<strong>vegana<\/strong>&nbsp;o consumi prevalentemente cibi di&nbsp;<strong>origine vegetale<\/strong>, assicurati di integrare&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.it\/grani-e-cereali\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>cereali<\/strong><\/a><strong> a sufficienza<\/strong> (possibilmente, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.it\/frutta-secca-e-semi\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>frutta secca e semi<\/strong><\/a>). Combinando i legumi con i cereali, infatti, <strong>fai buona scorta<\/strong> di amminoacidi essenziali.&nbsp;<span class=\"tadv-color\" 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\">Lenticchie<\/h3>\n\n\n\n<p>Le lenticchie sono i legumi pi\u00f9 ricchi di proteine. Esse contengono all\u2019incirca <strong>26 g di proteine ogni 100 g di prodotto<\/strong>; ci\u00f2 significa che una ciotola di 50 g di zuppa di lenticchie fornisce orientativamente 12 g di proteine. Aggiungendo anche una fetta di pane di segale (9 g di proteine), puoi arrivare ad assumere circa 21 g di proteine per porzione, integrando tutti gli amminoacidi essenziali.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Puoi sostituire le classiche <strong>lenticchie marroni<\/strong> con quelle <strong>rosse<\/strong> o <strong>nere<\/strong>. Inoltre, puoi godere dei benefici di questi alimenti anche consumando la <a href=\"https:\/\/gymbeam.it\/pasta-di-lenticchie-bio-fusilli-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pasta di lenticchie<\/a>.<\/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\">Quali altri nutrienti contengono le lenticchie?<\/h4>\n\n\n\n<p>Questa tipologia di legume \u00e8 la pi\u00f9 ricca di <strong>ferro<\/strong>: rispetto alle altre, ne contiene quantitativamente fino a <strong>2\/3 volte in pi\u00f9<\/strong>. Inoltre, contiene una buona fonte di <strong>fibre<\/strong>, <strong>acido folico<\/strong>, <strong>rame<\/strong>, <strong>manganese<\/strong> e altri composti bioattivi.&nbsp;<span class=\"tadv-color\" 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\">Quante calorie e nutrienti contengono le lenticchie?<\/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\">Lenticchie marroni<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Lenticchie rosse<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Lenticchie nere<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Calorie<\/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\">Grassi<\/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\">Carboidrati <\/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 class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/figcaption><\/figure>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/IMG_6342-1124x749.jpg\" alt=\"Le lenticchie come fonti proteiche\" class=\"wp-image-421983\" style=\"width:843px;height:562px\" title=\"Le lenticchie come fonti proteiche\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Ceci<\/h3>\n\n\n\n<p>I <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.it\/ceci-bio-ready-to-eat-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ceci<\/a>&nbsp;spiccano tra i legumi per il loro contenuto di&nbsp;<strong>amminoacidi essenziali,&nbsp;<\/strong>che si avvicina qualitativamente a quella dei <strong>cibi di origine animale<\/strong>. Tuttavia, \u00e8 comunque consigliato combinarli con <strong>altre fonti vegetali<\/strong>, come cereali, frutta secca e semi.&nbsp;<span class=\"tadv-color\" 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\">Quali altri nutrienti contengono i ceci?<\/h4>\n\n\n\n<p>I ceci contengono elevate quantit\u00e0 di <strong>acido folico<\/strong>, fino a <strong>tre volte superiori rispetto al fabbisogno giornaliero raccomandato<\/strong>. In pi\u00f9, sono un\u2019ottima fonte di <strong>fibre solubili<\/strong>. Questi alimenti probiotici, infatti, influiscono positivamente sulla composizione del microbiota intestinale.<span class=\"tadv-color\" style=\"color: #ff6600\"> [7]<\/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\">Quante calorie e nutrienti contengono i ceci?<\/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\"><strong>100&nbsp; g<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Calorie<\/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\">Grassi<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carboidrati <\/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 class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/figcaption><\/figure>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/IMG_0338-1124x749.jpg\" alt=\"I ceci come fonti proteiche\" class=\"wp-image-422000\" style=\"width:843px;height:562px\" title=\"I ceci come fonti proteiche\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Piselli<\/h3>\n\n\n\n<p>Anche i piselli sono alimenti altamente proteici, che possono arrivare a contenere fino a&nbsp;<strong>23 g<\/strong>&nbsp;di proteine&nbsp;<strong>ogni 100 g di prodotto<\/strong>. Prova la&nbsp;<a href=\"https:\/\/gymbeam.it\/pasta-di-piselli-bio-fusilli-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pasta di piselli<\/a> per consumare un piatto gustoso e dal profilo nutrizionale analogo a quello degli altri legumi. Integrando la dieta con alimenti di origine animale o cereali, dunque, puoi preparare un pasto nutrizionalmente completo.<\/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\">Quali altri nutrienti contengono i piselli?<\/h3>\n\n\n\n<p>Questo legume \u00e8 ricco di <strong>vitamina B1<\/strong> (tiamina): contenendone fino a 0,72 mg, soddisfa circa il 70% del fabbisogno giornaliero raccomandato per un adulto sano. La tiamina \u00e8 necessaria per la salute del cuore e le funzioni del sistema nervoso. I piselli sono anche ricchi di <strong>magnesio<\/strong>, <strong>fosforo<\/strong>, <strong>vitamina K<\/strong> e <strong>fibre<\/strong>.<strong>&nbsp;<\/strong><span class=\"tadv-color\" 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\">Quante calorie e nutrienti contengono i piselli?<\/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\">                                                          100 g<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Calorie<\/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\">Grassi<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carboidrati <\/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 class=\"wp-element-caption\"><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\">Fagioli<\/h3>\n\n\n\n<p>Una dieta ricca di legumi non deve essere monotona: oltre alle lenticchie, ai ceci e ai piselli, esistono numerose variet\u00e0 di fagioli tra cui scegliere. Puoi provare la tipologia&nbsp;<strong>red kidney<\/strong>,&nbsp;i <a href=\"https:\/\/gymbeam.it\/bio-black-beans-ready-to-eat-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fagioli neri<\/a>,&nbsp;<strong>bianchi<\/strong>,&nbsp;<strong>azuki<\/strong>,&nbsp;<strong>pinto<\/strong>&nbsp;e <strong>mungo verde<\/strong>. Tutte queste variet\u00e0 possono fornirti una notevole quantit\u00e0 di proteine (20-25 g\/100 g).<\/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\">Quali altri nutrienti contengono i fagioli?<\/h4>\n\n\n\n<p>I fagioli sono ricchi di <strong>fibre<\/strong>, <strong>acido folico<\/strong>, <strong>vitamina B3<\/strong> (niacina), <strong>potassio<\/strong>, <strong>rame<\/strong>, <strong>fosforo<\/strong>, <strong>magnesio<\/strong> e tante altre vitamine, minerali e composti bioattivi.&nbsp;<span class=\"tadv-color\" 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\">Quante calorie e nutrienti contengono i fagioli?<\/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\">Fagioli rossi Red Kidney<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Fagioli neri<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Fagioli mungo verde<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Fagioli pinto<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Fagioli azuki<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Calorie<\/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\">Grassi<\/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\">Carboidrati <\/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 class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/figcaption><\/figure>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/8A1A3889-1124x749.jpg\" alt=\"I fagioli come fonte proteica\" class=\"wp-image-422023\" style=\"width:843px;height:562px\" title=\"I fagioli come fonte proteica\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Avena\"><\/span>9. Avena<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tra i cereali,&nbsp;l\u2019<a href=\"https:\/\/gymbeam.it\/fiocchi-di-avena-fini-senza-glutine-gymbeam.html\" target=\"_blank\" aria-label=\"avena (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">avena<\/a>&nbsp;\u00e8 il primo per contenuto proteico, perch\u00e9 vanta in media <strong>14 g di proteine ogni 100 g di prodotto<\/strong>, rispetto agli altri cereali il cui contenuto \u00e8 all\u2019incirca pari a <strong>10 g di proteine ogni 100 g di prodotto<\/strong>. A paragone, l\u2019avena vanta anche un <strong>migliore spettro di amminoacidi essenziali<\/strong>. Bench\u00e9 sia comunque una fonte proteica incompleta, si avvicina ai <strong>legumi<\/strong> in termini di spettro di amminoacidi.&nbsp;<span class=\"tadv-color\" 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\">Quali altri nutrienti contiene l&#8217;avena?<\/h3>\n\n\n\n<p>L\u2019avena \u00e8 ricca di&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.it\/fibre\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">fibre<\/a>&nbsp;<strong>(fino a 10 g\/100 g)<\/strong>. Una porzione di 50 g pu\u00f2 dunque coprire all\u2019incirca&nbsp;<strong>un quinto&nbsp;<\/strong>del fabbisogno quotidiano raccomandato, <strong>che si aggira attorno ai 25 g<\/strong>. Le fibre dell\u2019avena sono i&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.it\/beta-glucani-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>beta-glucani<\/strong><\/a>, che aiutano ad <strong>abbassare il livello di colesterolo nel sangue<\/strong>.&nbsp;<span class=\"tadv-color\" 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>Ma l\u2019avena \u00e8 anche ricca di&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.it\/potassio-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">potassio<\/a>,&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.it\/magnesio-chelato-bisglicinato-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">magnesio<\/a>,&nbsp;<strong>acido folico<\/strong>&nbsp;e&nbsp;<strong>vitamina E<\/strong>, che aiuta a&nbsp;<strong>combattere lo stress ossidativo<\/strong>.&nbsp;<span class=\"tadv-color\" 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\">Quante calorie e nutrienti contiene approssimativamente l\u2019avena?<\/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\">100 g<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Calorie<\/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\">Grassi<\/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\">Carboidrati <\/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<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/Kakaova-ovsena-kasa-s-kavou-GYMBEAM-8-1124x749.jpg\" alt=\"L'avena come fonte proteica\" class=\"wp-image-422053\" style=\"width:843px;height:562px\" title=\"L'avena come fonte proteica\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Noccioline_e_burro_di_arachidi\"><\/span>10. Noccioline e burro di arachidi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Noi consideriamo le noccioline come \u201cfrutta secca\u201d, ma in realt\u00e0 si tratta di <strong>legumi<\/strong>. La quantit\u00e0 di proteine contenuta in esse \u00e8 perci\u00f2 maggiore (<strong>circa 26 g\/100g<\/strong>) rispetto, ad esempio, a quella contenuta nelle mandorle o in altri tipi di frutta secca. Come per gli alimenti di origine vegetale, le noccioline <strong>non contengono per\u00f2 una fonte bilanciata di proteine<\/strong>, poich\u00e9 il loro spettro di amminoacidi essenziali non \u00e8 completo. Tuttavia, sono un ottimo alimento da includere nella dieta sotto forma di&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.it\/arachidi-non-tostate-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">frutta secca<\/a>,&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.it\/burro-di-arachidi-100-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">burro<\/a>&nbsp;o&nbsp;<strong>olio<\/strong>.&nbsp;<span class=\"tadv-color\" 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\">Quali altri nutrienti contengono le arachidi?<\/h3>\n\n\n\n<p>Nonostante il loro elevato contenuto proteico, le noccioline non possono essere considerate alla stregua dei legumi. Esse contengono un <strong>elevato quantitativo di grassi<\/strong> (circa <strong>49 g\/100 g<\/strong>). Perci\u00f2, \u00e8 bene consumarle con moderazione. Puoi attenerti alle dosi raccomandate per le altre tipologie di frutta secca, ovvero <strong>1 manciata al giorno<\/strong>, che corrisponde a circa <strong>30 g di noccioline<\/strong>. Questo valore, per\u00f2, varia in base al fabbisogno calorico giornaliero di ciascuno di noi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Le noccioline contengono un\u2019elevata quantit\u00e0 di <strong>acidi grassi insaturi<\/strong>, soprattutto di <strong>acido oleico<\/strong>. Inoltre, sono ricche di&nbsp;<strong>vitamina E<\/strong>&nbsp;e&nbsp;<a aria-label=\"B1&nbsp;(tiamina) (opens in a new tab)\" href=\"https:\/\/gymbeam.it\/vitamina-b1-tiamina-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">B1&nbsp;(tiamina)<\/a>, che ricopre un ruolo importante nel metabolismo dei carboidrati. Le noccioline contengono anche elevati quantit\u00e0 di <strong>potassio<\/strong>, <strong>magnesio<\/strong> e <strong>fosforo<\/strong>.&nbsp;<span class=\"tadv-color\" 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\">Quante calorie e nutrienti contengono approssimativamente le arachidi?<\/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\">Noccioline (100 g)<\/th><th class=\"has-text-align-center\" data-align=\"center\">Burro di arachidi (100 g)<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Calorie<\/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\">Grassi<\/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\">Carboidrati <\/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 class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/figcaption><\/figure>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/DSC05154-1124x749.jpg\" alt=\"Le arachidi come fonte proteica\" class=\"wp-image-422071\" style=\"width:843px;height:562px\" title=\"Le arachidi come fonte proteica\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_Polveri_proteiche_del_siero_di_latte_e_di_origine_vegetale\"><\/span>11. Polveri proteiche del siero di latte e di origine vegetale<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Gli integratori proteici <a href=\"https:\/\/gymbeam.it\/proteine\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">in polvere<\/a> possono anch\u2019essi costituire <strong>parte integrante della tua dieta<\/strong>, nonch\u00e9 una fonte di&nbsp;<strong>proteine di alta qualit\u00e0<\/strong>. A prima vista, pu\u00f2 sembrare che questi prodotti costino fior di quattrini; in un primo momento, anzi, potresti addirittura pentirti dell&#8217;acquisto! Tuttavia, calcolando quante <strong>porzioni<\/strong> di proteine contiene una singola confezione, scoprirai che il prezzo \u00e8 piuttosto conveniente.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Le <a href=\"https:\/\/gymbeam.it\/proteine-del-siero-di-latte\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">proteine del siero di latte<\/a>, le migliori e le pi\u00f9 popolari in commercio, sono una fonte eccellente di&nbsp;<strong>proteine di qualit\u00e0 facilmente digeribili<\/strong> Il&nbsp;<a href=\"https:\/\/gymbeam.it\/proteine-true-whey-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">concentrato di siero di latte<\/a>, il pi\u00f9 utilizzato, contiene il <strong>70-80% di proteine<\/strong>; ci\u00f2 significa che una porzione di 30 g fornisce orientativamente 21-24 g di proteine. Chi segue una dieta vegana o non acquista questa tipologia di integratore (ad esempio, per motivi di salute), pu\u00f2 scegliere tra le <a href=\"https:\/\/gymbeam.it\/proteine-vegetali\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">polveri proteiche di origine vegetale<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Non avere paura di includerle nella tua dieta! Ecco qui alcune idee su come e quando utilizzarle.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Puoi pensare di acquistarle se<strong> non riesci a soddisfare il tuo fabbisogno proteico giornaliero<\/strong> attraverso la <strong>dieta<\/strong><\/li>\n\n\n\n<li>Oppure, se vuoi <strong>arricchire il valore nutrizionale delle tue pietanze<\/strong>, ma non sai quali alimenti abbinare tra loro. Un modo semplice per farlo \u00e8 aggiungere le proteine in polvere al <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.it\/blog\/ricetta-fit-avena-al-forno-con-proteine-alla-vaniglia\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">porridge<\/a>.<\/li>\n\n\n\n<li>Queste polveri sono ideali per ricaricare le riserve proteiche <strong>dopo l\u2019allenamento<\/strong>,<\/li>\n\n\n\n<li>Sono perfette per preparare frullati da portare in giro.<\/li>\n\n\n\n<li><strong>Diversificano<\/strong> la tua dieta rendendola pi\u00f9 variegata.<\/li>\n<\/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\">Quante calorie e nutrienti contengono le proteine in polvere?<\/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\"><strong>Proteine del siero di latte (concentrato)<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Proteine di origine vegetale<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Calorie<\/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\">Grassi<\/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\">Carboidrati <\/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>*Il contenuto varia in base alla tipologia di proteina vegetale.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/Copy-of-\u0424\u043e\u0442\u043e-1-1124x749.jpg\" alt=\"Le proteine in polvere come fonti proteiche\" class=\"wp-image-422086\" style=\"width:843px;height:562px\" title=\"Le proteine in polvere come fonti proteiche\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Qual_e_il_contenuto_proteico_e_calorico_che_contengono_in_media_i_singoli_alimenti\"><\/span>Qual \u00e8 il contenuto proteico e calorico che contengono in media i singoli alimenti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ora hai un\u2019idea pi\u00f9 chiara di quali sono gli alimenti low cost che possono aiutarti ad assumere una dose sufficiente di proteine. <\/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\">                             Alimenti (100 g)<\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Calorie<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\">                                  Proteine<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Petto di pollo<\/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\">Ali di pollo<\/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\">Cosce di pollo<\/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\">Tonno in salamoia<\/td><td class=\"has-text-align-center\" data-align=\"center\">100-120 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">20-25 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tonno sott&#8217;olio<\/td><td class=\"has-text-align-center\" data-align=\"center\">170-400 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">20-25 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sardine in salamoia<\/td><td class=\"has-text-align-center\" data-align=\"center\">140-200 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">17-29 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sardine sott&#8217;olio<\/td><td class=\"has-text-align-center\" data-align=\"center\">180-370 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">18-25 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Uova<\/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\">Albumi<\/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 magro<\/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 parzialmente scremato<\/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 intero<\/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\">Yogurt greco<\/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\">13-17 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Lenticchie<\/td><td class=\"has-text-align-center\" data-align=\"center\">295-333 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">23-26 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ceci<\/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\">Piselli<\/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\">Fagioli<\/td><td class=\"has-text-align-center\" data-align=\"center\">310-327 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">20-24 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Avena<\/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\">Arachidi<\/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 del siero di latte<\/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=\"Quali_sono_i_fattori_da_tenere_in_considerazione\"><\/span><span style=\"text-align: inherit\">Quali sono i fattori da tenere in considerazione?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>I prezzi dei beni alimentari stanno gradualmente aumentando: in linea di massima, quelli altamente proteici di origine animale sono i meno economici. Tuttavia, dopo aver letto l\u2019articolo di oggi, sai che esistono dei modi di aggirare il problema. Infatti, puoi optare per alimenti pi\u00f9 economici senza per questo tagliare il tuo introito proteico. Non c\u2019\u00e8 bisogno che escluda la carne, il pesce o i latticini dalla tua dieta. In pi\u00f9, puoi valutare di includere fonti proteiche di origine vegetale nella tua dieta, in quanto non solo sono pi\u00f9 economiche, ma forniscono al tuo organismo ulteriori sostanze nutritive.<\/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>Pi\u00f9 che mai, oggi dobbiamo badare alle etichette dei prezzi quando facciamo la spesa. Tra i prodotti pi\u00f9 costosi ci sono la carne e gli altri alimenti di origine animale. Tuttavia, esistono cibi pi\u00f9 abbordabili e altrettanto ricchi di proteine. Leggi l&#8217;articolo per scoprire di quali si tratta.<\/p>\n","protected":false},"author":156,"featured_media":421861,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":16,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7883],"tags":[7989,7943,8000,8002],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-425871","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-alimentazione-e-benessere","8":"tag-alimentazione","9":"tag-piano-alimentare","10":"tag-proteine-it","11":"tag-proteine-in-polvere","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>Fonti proteiche low cost - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Alimenti low cost, economici e ricchi di proteine di qualit\u00e0 con cui diversificare la tua dieta. 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