Dieta vegetariana, le fonti proteiche

In una dieta vegetariana quali sono le migliori fonti proteiche da sfruttare per abbandonare la carne ma non fare a meno di nutrienti importanti? Quel che stiamo cercando sono alimenti che siano adatti anche per coloro che fanno attività fisica importante.

ricette con il tempeh

Le proteine migliori per una dieta vegetariana

Non dobbiamo dimenticare che le proteine sono tra gli elementi più importanti sui quali fondare la nostra salute. Essenzialmente un adulto necessita di 0,8 grammi di proteine per chilogrammo di peso corporeo. E questo è ancor più valido per tantissimi atleti o persone che si allenano con regolarità.

Per quel che riguarda proprio questa particolarità non bisogna cadere nell’errore di pensare che si abbia bisogno di proteine in quantità illimitata. Queste devono essere regolate in base al peso corporeo e all’effettiva attività fisica svolta. Detto ciò, prendendo in considerazione una dieta vegetariana, una delle fonti proteiche per eccellenza sono le arachidi. Noi li consumiamo come snack o frutta secca ma in realtà sono legumi.

E di conseguenza all’interno di una dieta vegetariana possono non solo fornirci una buona dose di proteine ma anche acidi grassi essenziali come omega 6 e omega 9. Va detto che non si tratta di un alimento ipocalorico, quindi bisogna fare attenzione alle quantità consumate.

Se si segue una dieta vegetariana e non si hanno problemi di intolleranza, è possibile consumare anche il tempeh, un impasto di soia fermentata dotato di un basso indice glicemico è consumato come sostituto della carne. Va detto che in questo caso il sapore deve piacere. Ma si adatta perfettamente anche a essere condito in diversi modi.

Lenticchie un must da sempre

La fonte di proteine più nota all’interno di una dieta vegetariana è senza dubbio rappresentata dalle lenticchie. Era chiamata la carne dei poveri in passato. E sebbene abbia meno proteine rispetto agli altri alimenti sopracitati, rimane comunque un’ottima fonte da sfruttare. Lo stesso si può dire dell’avena che non solo contiene tante proteine per 100 grammi quanto le lenticchie, ovvero 8 grammi, ma grazie alle fibre favorisce il senso di sazietà.

La soia in generale è uno degli alimenti che offre diverso apporto proteico a seconda di come viene preparato. Ad esempio il tofu presenta meno proteine rispetto al tempeh. E solo perchè è differente la tipologia di fermentazione e preparazione. Sulla stessa linea anche il latte di soia è perfetto per essere utilizzato all’interno di una dieta vegetariana. In questo caso dobbiamo aggiungere che oltre ad aminoacidi essenziali e proteine questa bevanda contiene le vitamine del gruppo B, zinco, fosforo e magnesio. Inoltre è caratterizzato da un basso indice glicemico e dal 50% in meno delle calorie rispetto a quelle presenti nel latte vaccino.

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