{"id":8681,"date":"2024-02-07T00:00:00","date_gmt":"2024-02-06T23:00:00","guid":{"rendered":"https:\/\/instrid.sk\/uncategorized\/najlepsie-zdroje-proteinu-u-vegetarianov-2-cast\/"},"modified":"2024-02-07T00:00:00","modified_gmt":"2024-02-06T23:00:00","slug":"najlepsie-zdroje-proteinu-u-vegetarianov-2-cast","status":"publish","type":"post","link":"https:\/\/instrid.sk\/en\/archiv\/najlepsie-zdroje-proteinu-u-vegetarianov-2-cast\/","title":{"rendered":"Najlep\u0161ie zdroje prote\u00ednu u vegetari\u00e1nov (2.\u010das\u0165)"},"content":{"rendered":"

\u010eal\u0161ie skvel\u00e9 potraviny bohat\u00e9 na prote\u00edn, ktor\u00e9 by ste mali zaradi\u0165 do svojho jed\u00e1lni\u010dka.<\/h3>\n

S\u00fa obzvl\u00e1\u0161\u0165 d\u00f4le\u017eit\u00e9 ako zdroj bielkov\u00edn najm\u00e4 pre vegetari\u00e1nov.<\/p>\n

 <\/p>\n

Gr\u00e9cky jogurt<\/h3>\n

Na rozdiel od be\u017en\u00e9ho jogurtu je gr\u00e9cky jogurt hustej\u0161\u00ed a konzistentnej\u0161\u00ed<\/strong>, \u010do je d\u00f4sledok procesu filtrovania, ktor\u00fdm sa odstr\u00e1ni v\u00e4\u010d\u0161ina srv\u00e1tky.<\/p>\n

Tento proces zvy\u0161uje mno\u017estvo bielkov\u00edn v jogurte na zhruba dvoj, a\u017e trojn\u00e1sobok v porovnan\u00ed s be\u017en\u00fdm jogurtom.<\/strong><\/p>\n

Dod\u00e1va tie\u017e v\u00e1pnik a probiotik\u00e1 prospe\u0161n\u00e9 pre \u010drev\u00e1.<\/strong><\/p>\n

Gr\u00e9cky jogurt je skvel\u00fd osamote, aj ako pr\u00edsada do mnoh\u00fdch jed\u00e1l a pou\u017e\u00edva sa ako n\u00e1hrada kyslej smotany.<\/strong><\/p>\n

 <\/p>\n

Chia semienka<\/h3>\n

Chia semienka s\u00fa pln\u00e9 vl\u00e1kniny a patria medzi najlep\u0161ie rastlinn\u00e9 zdroje omega-3 mastn\u00fdch kysel\u00edn, ktor\u00e9 maj\u00fa mno\u017estvo zdravotn\u00fdch v\u00fdhod.<\/strong><\/p>\n

Je pozoruhodn\u00e9, \u017ee tieto semen\u00e1 pon\u00fakaj\u00fa v\u0161etk\u00fdch dev\u00e4\u0165 esenci\u00e1lnych aminokysel\u00edn<\/strong> a s\u00fa teda vysoko kvalitn\u00fdm rastlinn\u00fdm prote\u00ednom.<\/p>\n

Z\u00e1rove\u0148 m\u00f4\u017eu pom\u00f4c\u0165 zlep\u0161i\u0165 zdravie tr\u00e1viaceho traktu, zn\u00ed\u017ei\u0165 krvn\u00fd tlak a zlep\u0161i\u0165 kontrolu hladiny cukru v krvi.<\/strong><\/p>\n

M\u00f4\u017eete ich rozmixova\u0165 v smoothie, prida\u0165 do polievok, om\u00e1\u010dok \u010di dresignov, no pokojne aj do sladk\u00fdch pokrmov, ako s\u00fa u napr\u00edklad lekv\u00e1re.<\/p>\n

 <\/p>\n

S\u00f3jov\u00e9 mlieko<\/h3>\n

S\u00f3jov\u00e9 mlieko sa vyr\u00e1ba zo s\u00f3jov\u00fdch b\u00f4bov,<\/strong> a zvy\u010dajne je obohaten\u00e9 o vitam\u00edny a miner\u00e1ly.<\/p>\n

Nielen\u017ee obsahuje 6 g bielkov\u00edn na \u0161\u00e1lku, ale je tie\u017e vynikaj\u00facim zdrojom v\u00e1pnika, vitam\u00ednu D a vitam\u00ednu B12.<\/strong><\/p>\n

Je v\u0161eobecne spojen\u00e9 s ni\u017e\u0161\u00edm rizikom cukrovky a srdcov\u00fdch chor\u00f4b, plus ni\u017e\u0161\u00edm krvn\u00fdm tlakom, \u201ezl\u00fdm\u201c cholesterolom a telesnou hmotnos\u0165ou.<\/strong><\/p>\n

 <\/p>\n Ara\u0161idy s\u00fa skvel\u00e9 ako samostatn\u00fd snack, no aj ako doplnok pre mnoho pokrmov. Zdroj: medicalnewstoday.com\n

Ara\u0161idy<\/h3>\n

Ara\u0161idy v skuto\u010dnosti nie s\u00fa orechy, ale s\u00fa \u010dlenom rodiny strukov\u00edn<\/strong>, spolu so s\u00f3jov\u00fdmi b\u00f4bmi, \u0161o\u0161ovicou a z\u00e1hradn\u00fdm hr\u00e1\u0161kom.<\/p>\n

Mal\u00e1 hrs\u0165 ara\u0161idov alebo 2 polievkov\u00e9 ly\u017eice ara\u0161idov\u00e9ho masla poskytuj\u00fa pribli\u017ene 8 g bielkov\u00edn.<\/p>\n

Pridajte ara\u0161idy do veg\u00e1nskeho kar\u00ed alebo si pripravte vlastn\u00e9 ara\u0161idov\u00e9 maslo, ktor\u00e9 m\u00f4\u017eete prida\u0165 do ka\u0161e alebo smoothie<\/b> na zv\u00fd\u0161enie sily bielkov\u00edn.<\/p>\n

 <\/p>\n

Tekvicov\u00e9 semienka<\/h3>\n

30g porcia tekvicov\u00fdch semienok poskytuje p\u00f4sobiv\u00fdch 7,3g bielkov\u00edn a prispieva aj ako u\u017eito\u010dn\u00fd zdroj zinku a \u017eeleza.<\/strong><\/p>\n

Tieto chutn\u00e9 mal\u00e9 semienka s\u00fa praktickou ma\u0161krtou. <\/strong><\/p>\n

Pri varen\u00ed neplytvajte semienkami \u2013 v\u00fdborne sa hodia napr\u00edklad do \u0161al\u00e1tu, kuskusu \u010di ak\u00e9hoko\u013evek pr\u00edvarku.<\/strong><\/p>\n

 <\/p>\n

Divok\u00e1 ry\u017ea<\/h3>\n

Divok\u00e1 ry\u017ea, ktor\u00e1 je bohat\u0161ia na bielkoviny ako be\u017en\u00e1 ry\u017ea, m\u00e1 z\u00e1rove\u0148 viac drasl\u00edka, fosforu a kyseliny listovej.<\/strong><\/p>\n

Na rozdiel od bielej ry\u017ee nie je divok\u00e1 ry\u017ea zbaven\u00e1 otr\u00fab. <\/strong><\/p>\n

To je skvel\u00e9 z h\u013eadiska v\u00fd\u017eivy, preto\u017ee otruby obsahuj\u00fa mno\u017estvo vl\u00e1kniny, vitam\u00ednov a miner\u00e1lov.<\/strong><\/p>\n

Divok\u00e1 ry\u017ea je potravina s vysok\u00fdm obsahom fosforu a je zn\u00e1me, \u017ee fosfor pom\u00e1ha odstra\u0148ova\u0165 slabos\u0165 kost\u00ed a zni\u017euje riziko stresov\u00fdch zlomen\u00edn.<\/strong><\/p>\n

S orie\u0161kovou chu\u0165ou a pr\u00edjemnou text\u00farou je divok\u00e1 ry\u017ea lahodn\u00fdm doplnkom \u0161al\u00e1tu.<\/p>\n

Je prirodzene bezlepkov\u00e1, \u010do z nej rob\u00ed skvel\u00fa vo\u013ebu pre \u013eud\u00ed s intoleranciou na lepok alebo celiakiou.<\/strong><\/p>\n Divok\u00e1 ry\u017ea bude v\u00e1\u0161 v\u010fa\u010dn\u00fd spolo\u010dn\u00edk v kuchyni a ob\u013e\u00fabite si ju v mnoh\u00fdch receptoch. Zdroj: dishingouthealth.com\n

 <\/p>\n

Z\u00e1hradn\u00fd hr\u00e1\u0161ok<\/h3>\n

Nie je to zelenina, ale mal\u00e1 jedl\u00e1 strukovina<\/strong>, ktor\u00e1 patr\u00ed do rovnakej \u010de\u013eade ako \u0161o\u0161ovica, c\u00edcer, fazu\u013ea a ara\u0161idy.<\/p>\n

It is\u00a0u\u017eito\u010dn\u00fdm veg\u00e1nskym zdrojom \u017eeleza a vitam\u00ednov B<\/strong>, ktor\u00e9 s\u00fa obzvl\u00e1\u0161\u0165 d\u00f4le\u017eit\u00e9 pre \u017eeny v reproduk\u010dnom veku, ako aj pre rast\u00face deti.<\/p>\n

M\u00f4\u017eete ho konzumova\u0165 ako snack, alebo m\u00f4\u017ee by\u0165 pou\u017eit\u00fd v jedle ako jedna z hlavn\u00fdch surov\u00edn, no pokojne aj ako doplnok k pr\u00edvarkom, rizot\u00e1m, \u010di \u0161al\u00e1tom.<\/p>\n

 <\/p>\n

Kukurica<\/h3>\n

Technicky ide o obilninu, sladk\u00e1 kukurica<\/strong> je \u010fal\u0161ou be\u017enou potravinou, ktor\u00e1 obsahuje ve\u013ek\u00e9 mno\u017estvo prote\u00ednu.<\/p>\n

Je slu\u0161n\u00fdm zdrojom bielkov\u00edn, v z\u00e1vislosti od odrody sa obsah bielkov\u00edn pohybuje od 10\u201315 %.<\/p>\n

Najhojnej\u0161ie bielkoviny v kukurici s\u00fa zn\u00e1me ako ze\u00edny, ktor\u00e9 tvoria 44 \u2013 79 % celkov\u00e9ho obsahu bielkov\u00edn.<\/strong><\/p>\n

Podobne ako zelen\u00fd hr\u00e1\u0161ok je dobr\u00fdm zdrojom vl\u00e1kniny, \u010do v\u00e1m pom\u00e1ha udr\u017ea\u0165 si s\u00fdtos\u0165.<\/strong><\/p>\n

It is v\u00fdborn\u00fdm doplnkom jed\u00e1l a kombin\u00e1ciou v r\u00f4znych om\u00e1\u010dkach, \u010di \u0161al\u00e1toch s quinoou alebo kuskusom.<\/strong><\/p>\n

 <\/p>\n

Cottage Cheese<\/h3>\n

It is pozoruhodn\u00e9, \u017ee bielkoviny tvoria viac ako 70% kal\u00f3ri\u00ed jeho obsahu.<\/strong><\/p>\n

Okrem toho, \u017ee je ve\u013emi chutn\u00fd a \u013eahko kombinovate\u013en\u00fd s mnoh\u00fdmi jedlami, je v\u00fdborn\u00fdm zdrojom bielkov\u00edn a obsahuje relat\u00edvne m\u00e1lo kal\u00f3ri\u00ed. <\/strong><\/p>\n

Je tie\u017e nabit\u00fd mnoh\u00fdmi \u017eivinami, ako s\u00fa vitam\u00edny B, v\u00e1pnik, fosfor a sel\u00e9n.<\/strong><\/p>\n

M\u00e1 o nie\u010do vy\u0161\u0161\u00ed obsah sod\u00edka ako gr\u00e9cky jogurt, tak\u017ee na to pam\u00e4tajte, ak si str\u00e1\u017eite pr\u00edjem soli. <\/strong><\/p>","protected":false},"excerpt":{"rendered":"

\u010eal\u0161ie skvel\u00e9 potraviny bohat\u00e9 na prote\u00edn, ktor\u00e9 by ste mali zaradi\u0165 do svojho jed\u00e1lni\u010dka. S\u00fa obzvl\u00e1\u0161\u0165 d\u00f4le\u017eit\u00e9 ako zdroj bielkov\u00edn najm\u00e4 pre vegetari\u00e1nov.   Gr\u00e9cky<\/p>","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[51],"tags":[],"class_list":["post-8681","post","type-post","status-publish","format-standard","hentry","category-archiv","two-columns"],"_links":{"self":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/8681","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/comments?post=8681"}],"version-history":[{"count":0,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/8681\/revisions"}],"wp:attachment":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/media?parent=8681"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/categories?post=8681"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/tags?post=8681"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}