{"id":29122,"date":"2019-12-01T10:00:38","date_gmt":"2019-12-01T08:00:38","guid":{"rendered":"https:\/\/www.bioecoactual.com\/?p=29122"},"modified":"2025-06-10T08:42:06","modified_gmt":"2025-06-10T06:42:06","slug":"com-aconseguir-un-extra-de-proteina-en-dietes-veganes-i-vegetarianes","status":"publish","type":"post","link":"https:\/\/www.bioecoactual.com\/ca\/2019\/12\/01\/com-aconseguir-un-extra-de-proteina-en-dietes-veganes-i-vegetarianes\/","title":{"rendered":"Com aconseguir un extra de prote\u00efna en dietes veganes i vegetarianes"},"content":{"rendered":"<p style=\"text-align: center;\">RECOMENAT PER<br \/>\n<strong><a href=\"http:\/\/www.solnatural.bio\/\" target=\"_blank\" rel=\"noopener noreferrer\">Sol Natural<\/a><\/strong><a href=\"http:\/\/solnatural.bio\/\" target=\"_blank\" rel=\"noopener noreferrer\"><br \/>\n<\/a><\/p>\n<p><a href=\"http:\/\/solnatural.bio\/\" target=\"_blank\" rel=\"noopener noreferrer\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-21633 td-animation-stack-type0-2\" src=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2018\/03\/Sol-Natural.jpg\" sizes=\"auto, (max-width: 135px) 100vw, 135px\" srcset=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2018\/03\/Sol-Natural.jpg 224w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2018\/03\/Sol-Natural-150x150.jpg 150w\" alt=\"Sol Natural alimentaci\u00f3n ecol\u00f3gica bio eco actual distribuidor\" width=\"135\" height=\"135\" \/><\/a><\/p>\n<p>Segons l&#8217;estudi <em>The Green Revolution<\/em> hi ha una creixent tend\u00e8ncia en la poblaci\u00f3 espanyola cap a una <strong>alimentaci\u00f3 &#8220;veggie&#8221;<\/strong>: cada vegada s\u00f3n m\u00e9s les persones que opten per una dieta que limita o elimina per complet el producte animal dels seus plats. Els beneficis abasten diversos aspectes de la salut de l&#8217;individu, per\u00f2 tamb\u00e9 signifiquen una cura per al planeta, ja que, entre altres coses, la ramaderia \u00e9s responsable del 14,5% dels gasos d&#8217;efecte hivernacle i requereix d&#8217;un excessiu \u00fas de l&#8217;aigua per als seus processos.<\/p>\n<p><!--more--><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-29123\" src=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2019\/11\/C\u00f3mo-conseguir-un-extra-de-prote\u00edna-en-dietas-veganas-y-vegetarianas.jpg\" alt=\"C\u00f3mo conseguir un extra de prote\u00edna en dietas veganas y vegetarianas\" width=\"1200\" height=\"797\" srcset=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2019\/11\/C\u00f3mo-conseguir-un-extra-de-prote\u00edna-en-dietas-veganas-y-vegetarianas.jpg 1200w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2019\/11\/C\u00f3mo-conseguir-un-extra-de-prote\u00edna-en-dietas-veganas-y-vegetarianas-768x510.jpg 768w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2019\/11\/C\u00f3mo-conseguir-un-extra-de-prote\u00edna-en-dietas-veganas-y-vegetarianas-696x462.jpg 696w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2019\/11\/C\u00f3mo-conseguir-un-extra-de-prote\u00edna-en-dietas-veganas-y-vegetarianas-1068x709.jpg 1068w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2019\/11\/C\u00f3mo-conseguir-un-extra-de-prote\u00edna-en-dietas-veganas-y-vegetarianas-632x420.jpg 632w\" sizes=\"auto, (max-width: 1200px) 100vw, 1200px\" \/><\/p>\n<p>Una de les principals preocupacions quan es porta una alimentaci\u00f3 vegetariana o vegana \u00e9s la possibilitat de patir mancances proteiques. En efecte, at\u00e8s que la prote\u00efna d&#8217;origen animal \u00e9s m\u00e9s biodisponible que la d&#8217;origen vegetal, aquelles persones que opten per ser vegetarianes o veganes, han de fer especial atenci\u00f3 a assegurar-se una aportaci\u00f3 correcta d&#8217;aquest nutrient fonamental.<\/p>\n<p>Excepte algunes excepcions, els <strong>aliments d&#8217;origen vegetal<\/strong> s\u2019han de combinar per poder aconseguir tots els amino\u00e0cids essencials que es necessiten per formar la prote\u00efna completa. \u00c9s per aix\u00f2 que, al llarg del dia, un vegetari\u00e0 o veg\u00e0 s\u2019hauria d&#8217;assegurar una font de prote\u00efna vegetal en cada \u00e0pat i anar-la variant.<\/p>\n<h3>Quines s\u00f3n les principals fonts de prote\u00efna vegetal?<\/h3>\n<p>El rebost vegetari\u00e0 o veg\u00e0 hauria de tenir sempre:<\/p>\n<ul>\n<li><strong>llegums<\/strong> (llenties, cigrons, mongetes blanques, azukis, fesols&#8230;);<\/li>\n<li><strong>pseudocereals<\/strong> (quinoa, fajols&#8230;);<\/li>\n<li><strong>llavors<\/strong> (s\u00e8sam, gira-sol, carbassa, chia, c\u00e0nem&#8230;);<\/li>\n<li><strong>fruits secs<\/strong> (ametlles, avellanes, nous, pistatxos&#8230;)<\/li>\n<\/ul>\n<p>Alguns d&#8217;aquests aliments, com els cigrons, la quinoa, el fajol, la chia, el c\u00e0nem o els pistatxos, tenen prote\u00efna completa (\u00e9s a dir, no cal combinar-los amb altres fonts de prote\u00efna vegetal). La resta, s\u2019han de combinar al llarg del dia per tenir el mateix resultat. Aix\u00ed, un plat de llenties per dinar, quedaria completat en termes de prote\u00efnes si a l&#8217;hora del sopar ens preparem un plat amb arr\u00f2s integral. Aix\u00f2, en el cas dels nens, \u00e9s millor fer-ho en el mateix \u00e0pat. Afegir llavors als plats amb llegum, prendre fruita seca com snack entre \u00e0pats, s\u00f3n algunes de les accions diet\u00e8tiques que ens ajudaran a tenir una bona aportaci\u00f3 proteica quan es porta una dieta sense producte animal.<\/p>\n<blockquote><p>Cada vegada s\u00f3n m\u00e9s les persones que opten per una dieta que limita o elimina per complet el producte animal dels seus plats<\/p><\/blockquote>\n<p>Tamb\u00e9 hi ha <strong>altres fonts de prote\u00efna vegetal<\/strong> que poden ser de gran suport per aconseguir un aminograma complet i una suficient quantitat de prote\u00efna i que val la pena incorporar, doncs, a m\u00e9s d&#8217;enriquir els plats de nutrici\u00f3, afegeixen sabor i s\u00f3n f\u00e0cils d&#8217;utilitzar.<\/p>\n<ul>\n<li><strong>Alga espirulina.<\/strong> Aproximadament el 70% del seu pes en sec \u00e9s prote\u00efna d&#8217;alt valor biol\u00f2gic. Aquesta microalga de color verd-blav\u00f3s \u00e9s, a m\u00e9s, molt rica en minerals i antioxidants. No per res se l&#8217;ha anomenat &#8220;l&#8217;alga dels astronautes&#8221;. Per a mi, la manera m\u00e9s f\u00e0cil d&#8217;incorporar-la a la dieta \u00e9s en sucs o batuts.<\/li>\n<li><strong>Prote\u00efna de p\u00e8sol en pols.<\/strong> Normalment utilitzada com a suplement, la prote\u00efna de p\u00e8sol t\u00e9 la capacitat d&#8217;aportar una bona quantitat de prote\u00efna de bona qualitat i \u00e9s, al seu torn, molt digestiva. El m\u00e9s f\u00e0cil \u00e9s incorporar-la a cremes i batuts.<\/li>\n<li><strong>Llevat nutricional.<\/strong> \u00c9s rica en amino\u00e0cids, per\u00f2 tamb\u00e9 en vitamines del grup B i, a m\u00e9s, t\u00e9 un sabor a nou que queda delici\u00f3s en cremes de verdures o amanides. Simplement tirar-ne per sobre el teu plat i llest. A casa som grans fans d&#8217;aquest superaliment.<\/li>\n<\/ul>\n<p><strong>Autora:<\/strong> Pilar Rodrig\u00e1\u00f1ez T\u00e8cnica Superior en Diet\u00e8tica\u00a0<strong><br \/>\n<\/strong><\/p>\n<p><strong><a href=\"https:\/\/www.bioecoactual.com\/ca\/subscripcio\/\" target=\"_blank\" rel=\"noopener noreferrer\">Subscriu-te<\/a>\u00a0a la Newsletter i rep cada mes Bio Eco Actual gratis al teu correu<\/strong><\/p>\n<p><strong><em>Bio Eco Actual<\/em>,\u00a0<\/strong><em>el teu mensual 100% ecol\u00f2gic<\/em><strong><br \/>\nLlegir\u00a0<a href=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2019\/11\/Bio-Eco-Actual-Desembre-2019.pdf\" target=\"_blank\" rel=\"noopener noreferrer\">Bio Eco Actual Desembre 2019<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>RECOMENAT PER Sol Natural Segons l&rsquo;estudi The Green Revolution hi ha una creixent tend&egrave;ncia en la poblaci&oacute; espanyola cap a una alimentaci&oacute; &ldquo;veggie&rdquo;: cada vegada s&oacute;n m&eacute;s les persones que opten per una dieta que limita o elimina per complet el producte animal dels seus plats. Els beneficis abasten diversos aspectes de la salut de [&hellip;]<\/p>\n","protected":false},"author":419,"featured_media":29123,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7166],"tags":[],"class_list":["post-29122","post","type-post","status-publish","format-standard","has-post-thumbnail","category-nutricio"],"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>Com aconseguir un extra de prote\u00efna en dietes veganes i vegetarianes<\/title>\n<meta name=\"description\" content=\"Les persones que opten per una dieta vegetariana o vegana han de fer especial atenci\u00f3 a assegurar-se una aportaci\u00f3 correcta de prote\u00efnes.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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