{"id":3735,"date":"2017-11-27T09:13:55","date_gmt":"2017-11-27T08:13:55","guid":{"rendered":"https:\/\/nomen.es\/?p=3735\/"},"modified":"2017-11-27T09:13:55","modified_gmt":"2017-11-27T08:13:55","slug":"mites-i-realitats-la-proteina-vegetal","status":"publish","type":"post","link":"https:\/\/nomen.es\/ca\/mites-i-realitats-la-proteina-vegetal\/","title":{"rendered":"Mites i realitats sobre la prote\u00efna vegetal"},"content":{"rendered":"

La prote\u00efna \u00e9s tend\u00e8ncia, est\u00e0 en boca de tots! Que si una dieta molt rica en prote\u00efnes ajuda a aprimar, que si \u00e9s necess\u00e0ria per a muscular … I moltes altres creences esteses, per\u00f2 … saps qu\u00e8 hi ha de cert en tot aix\u00f2? T’ho expliquem!<\/p>\n

Qu\u00e8 \u00e9s la prote\u00efna vegetal?<\/strong><\/h3>\n

Les prote\u00efnes s\u00f3n nutrients formats a partir de cadenes d\u2019amino\u00e0cids, que el nostre organisme utilitza per al creixement, la reparaci\u00f3 de teixits i per a la s\u00edntesi d’hormones i enzims. Encara que sembli que la prote\u00efna s’obt\u00e9 nom\u00e9s de la carn, peix i ous, la realitat \u00e9s que hi ha una \u00e0mplia gamma d’aliments d’origen vegetal que contenen aquest nutrient<\/strong>. A m\u00e9s, els aliments d’origen vegetal tenen l’avantatge que tamb\u00e9 ens ofereixen subst\u00e0ncies beneficioses per al nostre cos com la fibra o els antioxidants. No contenen colesterol i el seu contingut en greixos saturats \u00e9s, en general, molt baix.<\/p>\n

La qualitat d’una prote\u00efna dep\u00e8n del seu contingut en amino\u00e0cids essencials. Una prote\u00efna \u00e9s d’alta qualitat o t\u00e9 un alt valor biol\u00f2gic quan \u00e9s rica en amino\u00e0cids essencials. Els amino\u00e0cids s\u00f3n les unitats org\u00e0niques que, en unir-se entre si, formen les prote\u00efnes. Quan parlem d’essencials, ens referim al fet que l’organisme no pot produir-los, han de ser ingerits a trav\u00e9s de la dieta. La prote\u00efna animal, per tant, t\u00e9 un alt valor biol\u00f2gic ja que cont\u00e9 tots els amino\u00e0cids essencials. Per\u00f2 la veritat \u00e9s que hi ha alguns aliments d’origen vegetal que tamb\u00e9 contenen prote\u00efnes d’alt valor biol\u00f2gic<\/strong>. Els que no tenen tots els amino\u00e0cids essencials, es poden combinar amb altres perqu\u00e8 junts aportin prote\u00efnes completes o d’alt valor biol\u00f2gic.<\/p>\n

De fet, les recomanacions nutricionals aconsellen com a m\u00ednim, repartir la ingesta de prote\u00efna vegetal i animal en un 50-50.<\/p>\n

Les dietes vegetarianes aporten poca prote\u00efna<\/strong><\/h4>\n

MITE. Una dieta vegetariana no t\u00e9 per qu\u00e8 ser freturosa en prote\u00efnes sempre que es realitzi b\u00e9. Hi ha moltes fonts de prote\u00efna d’origen vegetal, com els llegums o la fruita seca que ens poden aportar les necessitats de prote\u00efnes. Una bona font de prote\u00efna, encara que en diferents quantitats, serien els llegums, com la soja i els seus derivats, les llenties o les mongetes, els lactis, la fruita seca i llavors o alguns cereals integrals, entre d’altres.<\/p>\n

Les prote\u00efnes vegetals no s\u00f3n completes<\/strong><\/h4>\n

MEITAT REALITAT, MEITAT MITE. Alguns aliments com la quinoa i la soja s\u00ed que tenen tots els amino\u00e0cids. Tanmateix, \u00e9s veritat que moltes no s\u00f3n completes i, per tant, cal tenir en compte les combinacions necess\u00e0ries d’aliments. Per exemple, combinar en una recepta (o en un dinar o al llarg del dia) llegums amb un cereal (llenties amb arr\u00f2s o cigrons amb sopa de pasta) o arr\u00f2s amb fruita seca (com en un risotto amb ametlles m\u00f2ltes), aporta prote\u00efnes completes. Aquestes combinacions de vegetals s\u00f3n imprescindibles per a totes les persones que segueixen dietes vegetarianes. D’aquesta manera poden satisfer les seves necessitats di\u00e0ries de prote\u00efnes.<\/p>\n

Perqu\u00e8 siguien completes, les combinacions d’aliments han de menjar-se junts<\/strong><\/h4>\n

MEITAT MITE, MEITAT REALITAT. Abans es creia que les diferents fonts de prote\u00efna havien de menjar-se en el mateix menjar per complementar-se. Per exemple, els llegums tenen un contingut m\u00e9s baix d’algun amino\u00e0cid essencial que es complementa amb els dels cereals. Per aix\u00f2 la idea que en menjar-los junts es complementaven un a l’altre. Ara, per\u00f2, se sap que no cal menjar-los junts, mentre els mengem en el mateix dia, el cos t\u00e9 la capacitat de prendre aquests amino\u00e0cids i formar prote\u00efnes completes.<\/p>\n

Ara ja tens les claus m\u00e9s importants sobre la prote\u00efna vegetal per aprofitar els seus beneficis!<\/p>\n","protected":false},"excerpt":{"rendered":"

La prote\u00efna \u00e9s tend\u00e8ncia, est\u00e0 en boca de tots! Que si una dieta molt rica en prote\u00efnes ajuda a aprimar, que si \u00e9s necess\u00e0ria per a muscular … I moltes altres creences esteses, per\u00f2 … saps qu\u00e8 hi ha de cert en tot aix\u00f2? T’ho expliquem! Qu\u00e8 \u00e9s la prote\u00efna vegetal? Les prote\u00efnes s\u00f3n nutrients […]<\/p>\n","protected":false},"author":2,"featured_media":3732,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","inline_featured_image":false,"footnotes":""},"categories":[147],"tags":[50,60,91,99,536,539,540,541,542],"class_list":["post-3735","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dieta-equilibrada-ca","tag-alimentacion-ca","tag-alimentacio","tag-alimentos-ca","tag-aliments","tag-proteina-vegetal","tag-alimentacio-proteina-vegetal","tag-dieta-equilibrada","tag-alimentacio-saludable","tag-proteina"],"acf":[],"yoast_head":"\nMites i realitats sobre la prote\u00efna vegetal a la dieta<\/title>\n<meta name=\"description\" content=\"La prote\u00efna s'obt\u00e9 de la carn, peix i ous. 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