{"id":10703,"date":"2017-02-07T20:34:44","date_gmt":"2017-02-07T20:34:44","guid":{"rendered":"https:\/\/www.bioecoactual.com\/2017\/02\/07\/la-importancia-de-les-llegums-en-dietes-vegetarianes-veganes-per-mareva-gillioz\/"},"modified":"2023-04-01T12:28:52","modified_gmt":"2023-04-01T10:28:52","slug":"la-importancia-de-les-llegums-en-dietes-vegetarianes-veganes-per-mareva-gillioz","status":"publish","type":"post","link":"https:\/\/www.bioecoactual.com\/ca\/2017\/02\/07\/la-importancia-de-les-llegums-en-dietes-vegetarianes-veganes-per-mareva-gillioz\/","title":{"rendered":"La import\u00e0ncia de les llegums en dietes vegetarianes \/ veganes. Per Mareva Gillioz"},"content":{"rendered":"<p style=\"text-align: center;\">RECOMANAT PER<br \/>\n<strong><a href=\"http:\/\/www.solnatural.bio\/\" target=\"_blank\" rel=\"noopener\">Sol Natural<\/a><\/strong><a href=\"http:\/\/solnatural.bio\/\" target=\"_blank\" rel=\"noopener\"><br \/>\n<\/a><\/p>\n<p><a href=\"http:\/\/solnatural.bio\/\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-15869 td-animation-stack-type0-2 aligncenter\" src=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2017\/04\/Sol-Natural-25-aniversario-120px.jpg\" alt=\"\" width=\"120\" height=\"104\" \/><\/a><\/p>\n<p>Les prote\u00efnes s\u00f3n el material de qu\u00e8 estem fets: m\u00fasculs, c\u00e8l\u00b7lules, fetge, \u00f2rgans, enzims, hormones&#8230; Totes elles tenen una <strong>funci\u00f3 estructural<\/strong> i en casos concrets, energ\u00e8tica i solen renovar-se peri\u00f2dicament.<\/p>\n<p><!--more--><\/p>\n<p>Estan formades per mol\u00e8cules anomenades amino\u00e0cids, a partir dels quals fabriquem les nostres pr\u00f2pies prote\u00efnes, necessitant-ne un total de 20 i dels quals 8 s\u00f3n anomenats <strong>essencials perqu\u00e8 no els podem sintetitzar<\/strong>. \u00c9s per tant necessari que els aportem a trav\u00e9s de la dieta, i per aix\u00f2 <strong>els llegums<\/strong> ocupen un lloc primordial en la dieta, especialment en la vegetariana i vegana.<\/p>\n<p>Els llegums s\u00f3n una excel\u00b7lent font de <strong>prote\u00efna vegetal<\/strong> a m\u00e9s de ser riques en <strong>hidrats de carboni, fibra soluble, calci, f\u00f2sfor, potassi, magnesi, ferro i vitamines del complex B<\/strong>. No obstant, dels 8 amino\u00e0cids essencials, presenten una car\u00e8ncia de 2 d&#8217;ells, la ciste\u00efna i metionina, anomenats ensofrats. <strong>La soja \u00e9s l&#8217;\u00fanica llegum que s\u00ed reuneix tots els amino\u00e0cids essencials<\/strong> a m\u00e9s de ser rica en isoflavones, subst\u00e0ncies similars als estr\u00f2gens, i en lecitina, que ajuda a regular els nivells de colesterol.<\/p>\n<p>Segons la FAO \/ OMS, necessitem aportar a l&#8217;organisme un consum diari de 0, 59 de prote\u00efnes d&#8217;alt valor biol\u00f2gic per kg \/ de pes per adult. En el cas de persones vegetarianes o veganes, aquesta aportaci\u00f3 augmenta a causa de la<strong> menor digestibilitat de la prote\u00efna vegetal<\/strong>, proposant una aportaci\u00f3 entre el 0,9 i 1,2 g \/ kg de pes al dia. Aix\u00f2 significaria que per a una persona de 60 kg, el seu consum hauria de ser d&#8217;uns 54-72 g de prote\u00efna al dia, a diferenciar de la creen\u00e7a comuna, d&#8217;haver-ne de consumir 54-66 grams de llegums al dia. \u00c9s la suma total de la quantitat de prote\u00efna de cada aliment ingerit al llarg del dia el que computa, i sobretot fonamentalment del que s&#8217;ha ingerit al llarg de la setmana.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\" size-full wp-image-10700\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2017\/02\/recomendado_legumbres_febrero_17.jpg\" alt=\"recomendado legumbres febrero 17\" width=\"400\" height=\"265\" srcset=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2017\/02\/recomendado_legumbres_febrero_17.jpg 600w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2017\/02\/recomendado_legumbres_febrero_17-300x199.jpg 300w\" sizes=\"auto, (max-width: 400px) 100vw, 400px\" \/><\/p>\n<p>D&#8217;altra banda, s&#8217;ha demostrat que el cos te el seu propi m\u00e8tode d&#8217;emmagatzematge proteic, un &#8220;reservori hep\u00e0tic&#8221; del que el nostre cos va traient i administrant la quantitat necess\u00e0ria d&#8217;amino\u00e0cids al llarg del dia. Aix\u00f2 vol dir que <strong>no cal combinar certs aliments en un mateix \u00e0pat per aprofitar b\u00e9 els seus amino\u00e0cids<\/strong>, nom\u00e9s cal prendre&#8217;ls amb certa freq\u00fc\u00e8ncia i variar-los. Per exemple, flocs d&#8217;arr\u00f2s en l&#8217;esmorzar, els llegums al migdia, i la fruita seca a mitja tarda.<\/p>\n<p>Com llegums comptem amb la soja, tamb\u00e9 en forma de tofu o fermentada (m\u00e9s digestiva) com \u00e9s en el cas del tempeh, natto, tamari o miso, a m\u00e9s de les llenties, cigrons, azukis, p\u00e8sols, faves, mongetes, fesols i tramussos.<\/p>\n<blockquote><p>En el cas de tenir dificultats per digerir-les, hi ha diverses maneres d&#8217;augmentar tant la seva digestibilitat com a m\u00e9s l&#8217;absorci\u00f3 de les seves prote\u00efnes, vitamines i minerals:<\/p><\/blockquote>\n<p>&#8211; Deixant-les en remull durant 12 hores.<\/p>\n<p>&#8211; Cuinant-les amb una tira d&#8217;alga kombu (especialment la soja i derivats) i plantes carminatives com el fonoll, com\u00ed o an\u00eds.<\/p>\n<p>&#8211; Despr\u00e9s de la seva cocci\u00f3, afegint un raig de vinagre de poma sense pasteuritzar o un altre fermentat com el miso, tamari o pasta de umeboshi.<\/p>\n<p>Una altra opci\u00f3 \u00e9s usar-les com <strong>farines sense gluten<\/strong>, ideals per fer fornejats, masses, crear salses i fer arrebossats, o en forma de <strong>pat\u00e9s<\/strong> tipus hummus.<\/p>\n<p><strong>Fonts principals i equival\u00e8ncies<\/strong><\/p>\n<p>&#8211; 100 gr. de llegum en sec = 17-25 gr. de prote\u00efna<\/p>\n<p>&#8211; \u00bd got de llegums cuits = 8-10 gr. de prote\u00efna<\/p>\n<p>&#8211; 100 gr. de tofu = 14-18 gr. de prote\u00efna<\/p>\n<p>&#8211; 100 gr. de tempeh = 20 gr. prote\u00efna<\/p>\n<p><em><strong>Autor:\u00a0<\/strong>Mareva Gillioz, , Dietista i Coach nutricional, especialitzada en Naturopatia. Certificada en cuina crudivegana per Matthew Kenney Culinary Institute\u00a0<a href=\"http:\/\/www.marevagillioz.com\/\" target=\"_blank\" rel=\"noopener\">www.marevagillioz.com<\/a><br \/>\n<\/em><strong>Bio Eco Actual Febrer 2017<\/strong><em><br \/>\n<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>RECOMANAT PER Sol Natural Les prote&iuml;nes s&oacute;n el material de qu&egrave; estem fets: m&uacute;sculs, c&egrave;l&middot;lules, fetge, &ograve;rgans, enzims, hormones&hellip; Totes elles tenen una funci&oacute; estructural i en casos concrets, energ&egrave;tica i solen renovar-se peri&ograve;dicament.<\/p>\n","protected":false},"author":419,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7166,7171,7159],"tags":[],"class_list":["post-10703","post","type-post","status-publish","format-standard","category-nutricio","category-superaliments","category-veganisme"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v28.0 (Yoast SEO v28.0) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>La import\u00e0ncia de les llegums en dietes vegetarianes \/ veganes. 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