Quando si parla di dieta proteica si cade nell’errore di pensare sempre a un’alimentazione basata soprattutto su carne, uova e cibi di origine animale. In realtà esistono anche le proteine vegetali e sono importantissime per la salute della persona. Quali sono le fonti più importanti? Sicuramente aggiungere alla propria dieta cereali e legumi è il primo passo.
All’interno di queste macro-categorie ci sono poi dei cibi più ricchi e dei cibi meno. I ceci, per esempio, sono una delle fonti migliori: 8 grammi di proteine per 100 grammi. Fate il pieno anche di fagioli e lenticchie, che vantano 6 grammi per un etto di prodotto. La quinoa, di cui spesso abbiamo parlato, è un cereale formidabile. Oltre a contenere ben 9 aminoacidi essenziali, vanta 4,4 grammi di proteine per 100 grammi.
Sono pieni di proteine i semi di canapa: 20 grammi di proteine per 100 grammi di prodotti. Certo, a differenza dei fagioli o della quinoa non è possibile mangiare una porzione intera di semi. Si possono però utilizzare per rendere più saporita l’insalata, dare un tocco in più allo yogurt. Sono alla base di molte farine e sono usati per creare il tofu di canapa. Altrimenti, sperimentate l’olio di canapa, che sembra essere ancora più virtuoso di quello d’oliva.
Abbiamo nominato il tofu, che vegani e vegetariani conoscono bene, perché è la principale alternativa alla carne e si ottiene dalla cagliata del latte di soia. In linea di massima, 100 grammi di tofu vale circa 9 grammi di proteine. Il seitan, che invece è un derivato del frumento, contiene per 100 grammi di prodotto18 grammi di proteine, come il tempeh, realizzato con semi di soia gialla.
Non dimentichiamo poi la frutta secca, che è molto calorica, ma è anche ricca di omega 3 e proteine. Per esempio, le mandorle contano 20 grammi di proteine su 100, le noci 18 grammi, le nocciole 15 grammi, gli anacardi 18 grammi.
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