{"id":18112,"date":"2024-05-22T18:29:45","date_gmt":"2024-05-22T18:29:45","guid":{"rendered":"https:\/\/fitolympia.com\/?p=18112"},"modified":"2024-05-22T18:31:51","modified_gmt":"2024-05-22T18:31:51","slug":"15-foods-with-more-protein-than-an-egg-to-boost-your-meals","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/es\/15-foods-with-more-protein-than-an-egg-to-boost-your-meals\/","title":{"rendered":"15 alimentos con m\u00e1s prote\u00ednas que un huevo para potenciar tus comidas"},"content":{"rendered":"

Tofu<\/h2>
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Made from soybeans, tofu is a complete plant-based protein that delivers 21.8 grams of protein in a half-cup serving. “Extra firm and firm tofu are great for\u00a0stir fries\u00a0and when you want the tofu to maintain its shape,” says Amidor. “Soft tofu can be battered and sauteed or pureed while silken tofu can be used in smoothies, blended and in sauces.”<\/p>

\u00bfTienes algunas sobras que usar\u00e1s en futuras recetas de tofu? El tofu se congela bien hasta por cinco meses. Simplemente descongele en el refrigerador y escurra el exceso de l\u00edquido cuando est\u00e9 listo para usar<\/p>

Frijoles negros<\/h2>
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Los frijoles negros enlatados sin sodio agregado son una excelente manera de aumentar su prote\u00edna y, al mismo tiempo, aumentar el hierro y la fibra: duran de dos a cinco a\u00f1os sin abrir. Una porci\u00f3n de media taza produce 6.99 gramos de prote\u00edna, y es una deliciosa adici\u00f3n al chile, mezclado con arroz o mezclado sobre una ensalada. Tambi\u00e9n puedes consultar estas recetas que comienzan con una lata de frijoles negros si necesitas gastar algunas latas. \u00bfNo puede encontrar opciones bajas en sodio? Amidor dice que enjuagar los granos puede reducir el sodio hasta en un 40%.<\/p>

Mantequilla de man\u00ed<\/h2>
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\u00bfA qui\u00e9n no le gusta un s\u00e1ndwich de mantequilla de man\u00ed y mermelada a la antigua? Cuando se combina con pan integral, esta es una comida completa que proporciona 8 gramos de prote\u00edna, y no importa si elige crujiente o suave. Tambi\u00e9n obtendr\u00e1 aproximadamente el 20% de su cantidad diaria recomendada de niacina, el 8% de su fibra diet\u00e9tica diaria y el 10% de su vitamina E diaria en solo dos cucharadas.<\/p>

Un frasco abierto de mantequilla de man\u00ed se puede almacenar en la despensa hasta por tres meses, dice Amidor, y luego debe almacenarse en el refrigerador durante 3-4 meses m\u00e1s. O siga estas formas para usar un frasco de mantequilla de man\u00ed m\u00e1s r\u00e1pido.<\/p>

Salm\u00f3n<\/h2>
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Fresh, frozen or canned, salmon is a protein powerhouse, with almost 19 grams per 3 ounces. “Whether you choose farmed or wild, it is up to you,” “If affordability is a factor, choose the cheaper one as you will still get all the nutrition, including heart-healthy omega-3 fats, which most folks don’t get enough of.” The Food and Drug Administration’s (FDA)\u00a0Dietary Guidelines for Americans<\/a><\/em>\u00a0recommend at least 8 ounces of seafood per week based on a 2,000-calorie diet, and salmon is one of the “best choices” when it comes to limiting mercury.<\/p>

Quinua<\/h2>
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This seed is categorized as a whole grain, and aside from boasting 8.14 grams of protein in a cooked cup, it also provides manganese, phosphorus, magnesium, folate and thiamin. “Look for pre-rinsed quinoa, as the seed naturally has a bitter outer covering, which is washed off when rinsed,” says Amidor, noting that the white, red, black and rainbow varieties all have a similar taste and nutrition content. <\/p>

Reques\u00f3n<\/h2>

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Cottage cheese packs 11 grams of protein into a one-cup serving, but the health benefits don’t stop there. “It also provides calcium, numerous B vitamins, selenium, iodine and phosphorous,” says Amidor. “Enjoy it topped with fruit and nuts as a snack or meal, and use blended cottage cheese in smoothies and dips.”\u00a0Cottage cheese pancakes, anyone?<\/p>

Yogur griego<\/h2>
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Hop off the regular yogurt train because the\u00a0health benefits of Greek yogurt\u00a0are unmatched\u20147 ounces of lowfat plain Greek yogurt contains 19.9 grams of protein. For those who consider dairy your foe, you may be able to tolerate Greek yogurt. “Due to the live, active cultures, some folks with lactose intolerance find Greek yogurt easier to digest, plus it has a lower lactose level compared to other dairy foods like milk,”. Greek yogurt is an easy replacement for mayo in many recipes and also works as a decadent dessert or stuffed in French toast.<\/p>

Pollo<\/h2>
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Depending on which part of the chicken you’re eating (breast or thigh), 3 ounces of chicken contains between 20 and 26 grams of protein. “While many people reach for the breast because it’s leaner and a little higher in protein than the thigh, thighs can also fit into a healthy diet and tend to be more flavorful,”. “Chicken thighs also offer more iron than breasts, which can be helpful to meet your iron needs.”<\/p>

Turqu\u00eda<\/h2>
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Similarly to chicken, turkey protein varies between 22 and 26 grams of protein for 3 ounces, depending on the cut\u2014white meat will have slightly more protein than dark meat. “I always encourage people to choose the cut they enjoy most because the difference in fat isn’t going to make a significant difference in your health,”.<\/p>

Edamame<\/h2>
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Edamame, or soybeans in the pod, is a solid source of plant-based protein with 9 grams per half-cup. It’s also a good source of fiber, calcium, iron, magnesium and folate. “Edamame is also known for having soy isoflavones, which may be particularly beneficial for peri- and postmenopausal women, as isoflavones are linked to fewer menopause symptoms, increased bone density and lower rates of breast cancer,”.<\/p>

Tempeh<\/h2>
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El tempeh, que est\u00e1 hecho de soja fermentada, no solo ofrece 15 gramos de prote\u00edna de origen vegetal por porci\u00f3n de 3 onzas, sino que tambi\u00e9n est\u00e1 repleto de fibra, hierro, calcio y fibra. Al igual que otros alimentos fermentados, contiene algunos probi\u00f3ticos, que\u00a0may support gut health<\/a>. Aqu\u00ed hay al menos cinco formas de cocinar tempeh para ayudarlo a comenzar a incorporarlo en sus res\u00famenes de almuerzo y cena.<\/p>

Garbanzos<\/h2>
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Adem\u00e1s de los 7 gramos de prote\u00edna por media taza, los garbanzos tambi\u00e9n contienen 6 gramos de fibra que llena el vientre. Est\u00e1n llenos de vitaminas y minerales, incluidas las vitaminas B, el hierro, el zinc y el magnesio. Si compra garbanzos enlatados, Anzlovar recomienda elegir opciones bajas en sodio o sin sal agregada. Si no puede encontrarlos, enjuagarlos reduce el contenido de sodio.<\/p>

At\u00fan<\/h2>
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Canned tuna\u00a0is an easy and inexpensive way to add protein to your diet. Just 3 ounces (a little more than half a can) contains 21 grams of protein. “It’s also a good source of omega-3 fatty acids, which offer tons of health benefits from supporting your heart to your brain,” says Anzlovar. “Canned tuna in olive oil can offer additional healthy fats and tends to be more flavorful and a little less dry than tuna packed in water.” One word of caution: Tuna is a higher-mercury fish listed under “good choices” by the FDA, so only eat this once a week.<\/p>

Semillas de c\u00e1\u00f1amo<\/h2>
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Estas peque\u00f1as semillas de la planta de c\u00e1\u00f1amo pueden ser diminutas, pero ofrecen grandes beneficios. Tres cucharadas de semillas de c\u00e1\u00f1amo contienen 10 gramos de prote\u00edna, el 20% de sus necesidades diarias de hierro y varias vitaminas B (incluido el \u00e1cido f\u00f3lico). Anzlovar dice que son una excelente manera de consumir omega-3 de origen vegetal, lo que puede ser \u00fatil para las personas que no comen pescado. No es de extra\u00f1ar que sean una manera f\u00e1cil de agregar prote\u00ednas a los batidos.<\/p>

Lenteja<\/h2>
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All lentils (black, green or red) pack in around 9 grams of protein and 8 grams of fiber per half cup, along with several vitamins and minerals. “They’re one of the best sources of plant-based iron, with over 30% of your daily needs,” says Anzlovar. If lentils are a little unfamiliar, start with one of these\u00a0lentil recipes\u00a0or whip up a batch of\u00a0vegan lentil soup\u00a0in just 30 minutes.<\/p> ","protected":false},"excerpt":{"rendered":"

Tofu Made from soybeans, tofu is a complete plant-based protein that delivers 21.8 grams of protein in a half-cup serving. 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