Fonti di proteine vegetali

Non sono solo animali le proteine che possono nutrire il nostro corpo e lo sanno bene i vegani che agli alimenti di origine animale hanno scelto di rinunciare: scopriamo quali sono le fonti di proteine vegetali con le quali arricchire la nostra dieta quotidiana.

fonti di proteine vegetali

È importante infatti, soprattutto per chi sceglie una dieta vegana, conoscere le fonti di proteine vegetali in modo da bilanciare l’alimentazione, coprire il fabbisogno quotidiano e non incorrere in carenze. Tuttavia conoscere queste fonti sarà utile a tutti.

Tofu

Il tofu è una fonte di proteine molto sfruttata dai vegani perché prende il posto di carne e formaggi. Essendo particolarmente versatile si presta a molte preparazioni. Ha un alto valore proteico, 11 grammi per 100 grammi di prodotto, ma contiene anche sali minerali essenziali quali magnesio e ferro.

Tempeh

Altro alimento derivato dalla soia, il tempeh è ancora poco conosciuto in Occidente rispetto al tofu. Deriva dalla soia fermentata ed è ricchissimo di proteine, ne contiene 18 grammi per 100 grammi di prodotto cotto.

Ceci e legumi vari

I legumi sono ottime fonti proteiche ma spiccano tra di essi i ceci, che ne sono particolarmente ricchi. Una porzione media di ceci lessi da 200 grammi contiene fino a 16 grammi di proteine. Ottime fonti restano comunque fagioli, fagioli mung e lenticchie.

Quinoa

La quinoa è ricchissima di aminoiacidi essenziali, li contiene tutti e 9 a differenza di altri cereali. 100 grammi di prodotto cotto contengono circa 4.5 grammi di proteine, un ottimo apporto considerando che spesso si consuma in combinazione con altri alimenti.

Mandorle

Perfette da integrare in uno spuntino, le mandorle sono le più proteiche tra la frutta secca. 100 grammi di mandorle sgusciate contengono fino a 200 grammi di proteine. Ovviamente se ne consumano meno ma è un alimento da tenere maggiormente in considerazione, per esempio utilizzando anche il latte vegetale di mandorle.

Semi di chia e di canapa

Ambedue contengono gli aminoiacidi essenziali indispensabili per la sintesi delle proteine. Ottimi da integrare nelle insalate, nel porridge a colazione, nella macedonia di frutta fresca o nello yogurt per lo spuntino.

Photo | Thinkstock

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