{"id":21476,"date":"2018-03-17T16:16:32","date_gmt":"2018-03-17T14:16:32","guid":{"rendered":"https:\/\/www.bioecoactual.com\/?p=21476"},"modified":"2018-03-17T16:16:32","modified_gmt":"2018-03-17T14:16:32","slug":"aliments-amb-mes-proteines-la-carn","status":"publish","type":"post","link":"https:\/\/www.bioecoactual.com\/ca\/2018\/03\/17\/aliments-amb-mes-proteines-la-carn\/","title":{"rendered":"Aliments amb m\u00e9s prote\u00efnes que la carn"},"content":{"rendered":"<p>Les prote\u00efnes vegetals han estat injustament tractades com de segona classe pel seu suposadament baix valor biol\u00f2gic. No obstant, aix\u00f2 no \u00e9s cert. Les prote\u00efnes estan compostes per amino\u00e0cids en diferents proporcions de quantitat i nombre. D&#8217;aquests, n\u2019hi ha 9 que el nostre cos no sintetitza i han de ser aportats per la dieta, se&#8217;ls anomena <strong><em>amino\u00e0cids essencials<\/em><\/strong> i s\u00f3n<strong>: histidina, isoleucina, leucina, lisina, metionina, fenilalanina, treonina, tript\u00f2fan i valina<\/strong>.<br \/>\n<!--more--><\/p>\n<p>Han d&#8217;estar presents en el nostre organisme en un termini de 24 hores per facilitar que es realitzi la s\u00edntesi proteica, perqu\u00e8 cada un guarda una determinada proporci\u00f3 quantitativa amb els altres. A trav\u00e9s de la combinaci\u00f3 d&#8217;aliments amb diferents amino\u00e0cids al llarg del dia es garanteix el seu rendiment, perqu\u00e8 el d\u00e8ficit de determinats amino\u00e0cids d&#8217;un aliment \u00e9s compensat per l&#8217;exc\u00e9s dels mateixos en un altre. Per\u00f2 tamb\u00e9 hi ha molts aliments vegetals que els contenen tots junts en una proporci\u00f3 molt destacada.<\/p>\n<h3>Desmitificando las prote\u00ednas de la carne<\/h3>\n<p>El porcentaje de prote\u00ednas animales no siempre es muy elevado.<\/p>\n<ul>\n<li>La leche y el yogur s\u00f3lo tienen un 3,3%.<\/li>\n<li>Los quesos tienen un porcentaje medio del 20%.<\/li>\n<li>El huevo s\u00f3lo alcanza un 12,5 %, y con un porcentaje de colesterol<\/li>\n<li>Los pescados est\u00e1n en una media de 17% de prote\u00ednas.<\/li>\n<li>Las carnes a duras penas alcanzan el 20%, de promedio.<\/li>\n<li>Los embutidos y salchichas est\u00e1n en el 15%.<\/li>\n<li>La excepci\u00f3n es el jam\u00f3n, que asciende al 30 %.<\/li>\n<\/ul>\n<p>Adem\u00e1s tienen diversos inconvenientes:<\/p>\n<ul>\n<li>Contienen\u00a0 grasas saturadas y colesterol.<\/li>\n<li>No tienen\u00a0fibra.<\/li>\n<li>Son acidificantes\u00a0del riego sangu\u00edneo.<\/li>\n<li>Contienen purinas\u00a0y se eliminan peor.<\/li>\n<li>Sobrecargan el\u00a0h\u00edgado y los ri\u00f1ones.<\/li>\n<li>Son dif\u00edciles de\u00a0digerir.<\/li>\n<li>Causan sufrimiento animal.<\/li>\n<li>Son\u00a0insostenibles para nuestra econom\u00eda y la del planeta.<\/li>\n<\/ul>\n<blockquote><p>A m\u00e9s, les prote\u00efnes vegetals ens ofereixen una qualitat nutritiva superior a la de les prote\u00efnes animals, perqu\u00e8 no tenen colesterol, hormones o toxines<\/p><\/blockquote>\n<h3>Desmitificant les prote\u00efnes de la carn<\/h3>\n<p>El percentatge de prote\u00efnes animals no sempre \u00e9s molt elevat.<\/p>\n<ul>\n<li>La llet i el iogurt nom\u00e9s tenen un 3,3%.<\/li>\n<li>Els formatges tenen un percentatge mitj\u00e0 del 20%.<\/li>\n<li>L&#8217;ou nom\u00e9s arriba a un 12,5%, i amb un percentatge de colesterol considerable.<\/li>\n<li>Els peixos estan en una mitjana de 17% de prote\u00efnes.<\/li>\n<li>Les carns amb prou feines arriben al 20%, de mitjana.<\/li>\n<li>Els embotits i salsitxes estan en el 15%.<\/li>\n<li>L&#8217;excepci\u00f3 \u00e9s el pernil, que ascendeix al 30%.<\/li>\n<\/ul>\n<p>A m\u00e9s tenen diversos inconvenients:<\/p>\n<ul>\n<li>Contenen greixos saturats i colesterol.<\/li>\n<li>No tenen fibra.<\/li>\n<li>S\u00f3n acidificants del reg sanguini.<\/li>\n<li>Contenen purines i s&#8217;eliminen pitjor.<\/li>\n<li>Sobrecarreguen el fetge i els ronyons.<\/li>\n<li>S\u00f3n dif\u00edcils de digerir.<\/li>\n<li>Causen patiment animal.<\/li>\n<li>S\u00f3n insostenibles per a la nostra economia i la del planeta.\u00a1<\/li>\n<\/ul>\n<h3>Grups d&#8217;aliments proteics<\/h3>\n<h4>Llegums<\/h4>\n<p>Contenen m\u00e9s d&#8217;un 20% de prote\u00efnes, encara que algunes, com els <strong>tramussos i la soja<\/strong>, gaireb\u00e9 <strong>doblen el percentatge<\/strong>, molt per sobre de la carn. S\u00f3n molt riques en Lisina i Isoleucina, encara que limitants en Tript\u00f2fan pel que combinen molt b\u00e9 amb cereals, fruits secs i llavors. \u00c9s el cas de nombrosos plats tradicionals com l&#8217;<em>hummus <\/em>de cigrons i s\u00e8sam, les llenties amb arr\u00f2s, les mongetes amb picada d&#8217;ametlles, els fesols amb blat de moro.<\/p>\n<ul>\n<li>Soja 36%<\/li>\n<li>Tram\u00fas 36%<\/li>\n<li>Cacauets 26%<\/li>\n<li>Llenties 25%<\/li>\n<li>Mongetes 23%<\/li>\n<li>Cigrons 22%<\/li>\n<\/ul>\n<p>La <strong>soja<\/strong>, mereix un apartat especial, perqu\u00e8 cont\u00e9 un 36% de prote\u00efnes amb tots els amino\u00e0cids essencials. A m\u00e9s aporta isoflavones i lecitina. Conv\u00e9 que sigui sempre de cultiu ecol\u00f2gic, lliure d&#8217;OGM. T\u00e9 nombrosos derivats:<\/p>\n<ul>\n<li><strong>Soja texturitzada (53%):<\/strong> Sol presentar-se en petites boles, o picada. T\u00e9 un sabor neutre i es pot incloure en nombrosos plats, com pasta, mandonguilles o hamburgueses.<\/li>\n<li><strong>Farina de soja (37%):<\/strong> S&#8217;utilitza en rebosteria i panificaci\u00f3 per enriquir els pans de cereals. Tamb\u00e9 en l&#8217;elaboraci\u00f3 de pasta, com macarrons.<\/li>\n<li><strong>Brots germinats (36%):<\/strong> S\u00f3n especialment \u00fatils perqu\u00e8 es fan servir en cru formant part d&#8217;amanides, de manera que conserven la major part de les vitamines i oligoelements.<\/li>\n<li><strong>Miso (34%):<\/strong> S&#8217;obt\u00e9 per fermentaci\u00f3. De gust molt concentrat, s&#8217;usa per elaborar sopes. Cont\u00e9 enzims saludables per a la flora intestinal. El <strong>tamari <\/strong>i el <strong>soyu<\/strong> s\u00f3n salses semblants, per\u00f2 m\u00e9s dilu\u00efdes.<\/li>\n<li><strong>Tempeh (19%):<\/strong> A partir del gra cuit i fermentat. S&#8217;utilitza en guisats o b\u00e9 en filets. Cont\u00e9 enzims saludables per a la flora intestinal.<\/li>\n<li><strong>Tofu (7%):<\/strong> Per la seva textura i el seu sabor suau \u00e9s \u00e0mpliament vers\u00e0til per enriquir proteicament tot tipus de guisats. Tamb\u00e9 s&#8217;usa filetejat o en daus.<\/li>\n<li><strong>Beguda o &#8220;llet&#8221; de soja (3.5%):<\/strong> Constitueix un aliment idoni per prendre en desdejunis i berenars. Est\u00e0 \u00e0mpliament comercialitzada.<\/li>\n<li><strong>Postres de soja (3.5%):<\/strong> S&#8217;elaboren a partir de la beguda de soja i se&#8217;ls sol afegir fruites o sabors. Si contenen ferments l\u00e0ctics se&#8217;ls considera en la categoria de &#8220;iogurts&#8221;.<\/li>\n<\/ul>\n<p><a href=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2018\/03\/PAG.6_SECCIO_ALIMENTACIO_SEITAN.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\" td-modal-image aligncenter wp-image-21472 size-full\" src=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2018\/03\/PAG.6_SECCIO_ALIMENTACIO_SEITAN.jpg\" alt=\"Alimentos con m\u00e1s prote\u00ednas que la carne seitan\" width=\"1000\" height=\"667\" srcset=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2018\/03\/PAG.6_SECCIO_ALIMENTACIO_SEITAN.jpg 1000w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2018\/03\/PAG.6_SECCIO_ALIMENTACIO_SEITAN-300x200.jpg 300w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2018\/03\/PAG.6_SECCIO_ALIMENTACIO_SEITAN-768x512.jpg 768w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2018\/03\/PAG.6_SECCIO_ALIMENTACIO_SEITAN-696x464.jpg 696w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2018\/03\/PAG.6_SECCIO_ALIMENTACIO_SEITAN-630x420.jpg 630w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/a><\/p>\n<h4>Llavors i fruits secs<\/h4>\n<p>El seu contingut proteic \u00e9s similar al de la carn. Es caracteritzen pel seu elevat contingut en tript\u00f2fan, s\u00f3n limitants en lisina i Isoleucina. Gr\u00e0cies al seu gust delici\u00f3s, s&#8217;usen en esmorzars, refrigeris, per enriquir qualsevol amanida, farcit o salsa.<\/p>\n<ul>\n<li>Pipes de carbassa 30%<\/li>\n<li>Pipes de gira-sol 27%<\/li>\n<li>Llavors de c\u00e0nem 25%<\/li>\n<li>Llavors de lli 24%<\/li>\n<li>Pinyons 24%<\/li>\n<li>Llavors de chia 23% (Cont\u00e9 tots els amino\u00e0cids essencials)<\/li>\n<li>Ametlles 21%<\/li>\n<li>Rosella 20%<\/li>\n<li>Festucs 20%<\/li>\n<li>S\u00e8sam 19%<\/li>\n<li>Anacard 17%<\/li>\n<li>Nous 15%<\/li>\n<li>Avellanes 14%<\/li>\n<\/ul>\n<h4>Cereals<\/h4>\n<p>Tot i que el percentatge \u00e9s moderat, creix perqu\u00e8 el seu consum i les seves racions s\u00f3n molt elevades. Destaquen la quinoa i l&#8217;amarant per tenir prote\u00efna completa i lliure de gluten. D&#8217;altres, com la civada i l&#8217;arr\u00f2s integral tenen un percentatge de disponibilitat molt alt, el 65%. El blat, l&#8217;espelta i el s\u00e8gol s\u00f3n rics en tript\u00f2fan per\u00f2 limitants en Isoleucina i Lisina, i combinen b\u00e9 amb llegums, llevat de cervesa, o germen de blat. El seitan \u00e9s un derivat del gluten del blat o l&#8217;espelta.<\/p>\n<ul>\n<li>Seitan 24%<\/li>\n<li>Quinoa 18% (Cont\u00e9 tots els amino\u00e0cids essencials)<\/li>\n<li>Civada, 17%<\/li>\n<\/ul>\n<p>Amarant, 15% (Cont\u00e9 tots els amino\u00e0cids essencials)<\/p>\n<ul>\n<li>Bulgur 13%<\/li>\n<li>Fajol 12%<\/li>\n<li>Blat 12%<\/li>\n<li>Espelta 11,5%<\/li>\n<li>S\u00e8gol 11,5%<\/li>\n<li>Mill 10,5%<\/li>\n<li>Ordi 10%<\/li>\n<li>Blat de moro 9 %<\/li>\n<li>Arr\u00f2s 7,5%<\/li>\n<\/ul>\n<h4>Complements<\/h4>\n<p>Son aliments molt nutritius, que s&#8217;usen per amanir i complementar els plats<\/p>\n<ul>\n<li>Espirulina 70%<\/li>\n<li>Llevat de cervesa 48%<\/li>\n<li>Germen de blat 28%<\/li>\n<li>Algues 25% (de mitjana)<\/li>\n<\/ul>\n<p><strong>Autora:\u00a0<\/strong>Mercedes Blasco. Nutricionista vegetariana i fil\u00f2sofa<strong>\u00a0<\/strong><a href=\"http:\/\/bonavida099.blogspot.com\" target=\"_blank\" rel=\"noopener\">bonavida099.blogspot.com<\/a><\/p>\n<p><strong><em>Bio Eco Actual<\/em><\/strong><em>, el teu mensual 100% ecol\u00f2gic<\/em><strong><br \/>\nLlegir\u00a0<a href=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2018\/02\/bioecoactual_marc_18_cat.pdf\" target=\"_blank\" rel=\"noopener\">Bio Eco Actual Mar\u00e7 2018<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Les prote&iuml;nes vegetals han estat injustament tractades com de segona classe pel seu suposadament baix valor biol&ograve;gic. No obstant, aix&ograve; no &eacute;s cert. Les prote&iuml;nes estan compostes per amino&agrave;cids en diferents proporcions de quantitat i nombre. D&rsquo;aquests, n&rsquo;hi ha 9 que el nostre cos no sintetitza i han de ser aportats per la dieta, se&rsquo;ls [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":21471,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7166,7161,7159],"tags":[],"class_list":["post-21476","post","type-post","status-publish","format-standard","has-post-thumbnail","category-nutricio","category-receptes","category-veganisme"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v28.2 (Yoast SEO v28.2) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Aliments amb m\u00e9s prote\u00efnes que la carn - Bio Eco Actual<\/title>\n<meta name=\"description\" content=\"A m\u00e9s, les prote\u00efnes vegetals ens ofereixen una qualitat nutritiva superior a la de les prote\u00efnes animals, perqu\u00e8 no tenen colesterol, hormones o toxines\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.bioecoactual.com\/ca\/2018\/03\/17\/aliments-amb-mes-proteines-la-carn\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Aliments amb m\u00e9s prote\u00efnes que la carn\" \/>\n<meta property=\"og:description\" content=\"A m\u00e9s, les prote\u00efnes vegetals ens ofereixen una qualitat nutritiva superior a la de les prote\u00efnes animals, perqu\u00e8 no tenen colesterol, hormones o toxines\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.bioecoactual.com\/ca\/2018\/03\/17\/aliments-amb-mes-proteines-la-carn\/\" \/>\n<meta property=\"og:site_name\" content=\"Bio Eco Actual\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BioEcoActual\/\" \/>\n<meta property=\"article:published_time\" content=\"2018-03-17T14:16:32+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2018\/03\/PAG.7_SECCIO_ALIMENTACIO_MISO.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"750\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Bio Eco Actual\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@bioecoactual\" \/>\n<meta name=\"twitter:site\" content=\"@bioecoactual\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Bio Eco Actual\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/ca\\\/2018\\\/03\\\/17\\\/aliments-amb-mes-proteines-la-carn\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/ca\\\/2018\\\/03\\\/17\\\/aliments-amb-mes-proteines-la-carn\\\/\"},\"author\":{\"name\":\"Bio Eco Actual\",\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/#\\\/schema\\\/person\\\/4eb27170188afd2546937159310c0273\"},\"headline\":\"Aliments amb m\u00e9s prote\u00efnes que la carn\",\"datePublished\":\"2018-03-17T14:16:32+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/ca\\\/2018\\\/03\\\/17\\\/aliments-amb-mes-proteines-la-carn\\\/\"},\"wordCount\":1083,\"publisher\":{\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/ca\\\/2018\\\/03\\\/17\\\/aliments-amb-mes-proteines-la-carn\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.bioecoactual.com\\\/wp-content\\\/uploads\\\/2018\\\/03\\\/PAG.7_SECCIO_ALIMENTACIO_MISO.jpg\",\"articleSection\":[\"Nutrici\u00f3\",\"Receptes\",\"Veganisme\"],\"inLanguage\":\"ca-ES\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/ca\\\/2018\\\/03\\\/17\\\/aliments-amb-mes-proteines-la-carn\\\/\",\"url\":\"https:\\\/\\\/www.bioecoactual.com\\\/ca\\\/2018\\\/03\\\/17\\\/aliments-amb-mes-proteines-la-carn\\\/\",\"name\":\"Aliments amb m\u00e9s prote\u00efnes que la carn - 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