{"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\/pt\/15-foods-with-more-protein-than-an-egg-to-boost-your-meals\/","title":{"rendered":"15 alimentos com mais prote\u00edna do que um ovo para impulsionar suas refei\u00e7\u00f5es"},"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>

Tem algumas sobras que voc\u00ea vai usar em futuras receitas de tofu? O tofu congela bem por at\u00e9 cinco meses. Basta descongelar na geladeira e drenar o excesso de l\u00edquido quando estiver pronto para usar<\/p>

Feij\u00e3o Preto<\/h2>
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Feij\u00e3o preto enlatado sem adi\u00e7\u00e3o de s\u00f3dio \u00e9 uma \u00f3tima maneira est\u00e1vel de prateleira para bombear sua prote\u00edna enquanto tamb\u00e9m aumenta seu ferro e fibra – eles duram de dois a cinco anos fechados. Uma por\u00e7\u00e3o de meia x\u00edcara rende 6,99 gramas de prote\u00edna, e \u00e9 uma adi\u00e7\u00e3o ador\u00e1vel \u00e0 pimenta, misturada com arroz ou jogada sobre uma salada. Voc\u00ea tamb\u00e9m pode consultar essas receitas que come\u00e7am com uma lata de feij\u00e3o preto se precisar usar algumas latas. N\u00e3o consegue encontrar op\u00e7\u00f5es com baixo teor de s\u00f3dio? Amidor diz que enxaguar o feij\u00e3o pode reduzir o s\u00f3dio em at\u00e9 40%.<\/p>

Pasta de amendoim<\/h2>
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Quem n\u00e3o ama um sandu\u00edche de manteiga de amendoim e geleia \u00e0 moda antiga? Quando combinada com p\u00e3o integral, esta \u00e9 uma refei\u00e7\u00e3o completa que fornece 8 gramas de prote\u00edna \u2013 e n\u00e3o importa se voc\u00ea escolhe crocante ou liso. Voc\u00ea tamb\u00e9m obter\u00e1 cerca de 20% da quantidade di\u00e1ria recomendada de niacina, 8% da fibra alimentar di\u00e1ria e 10% da vitamina E do seu dia em apenas duas colheres de sopa.<\/p>

Um frasco aberto de manteiga de amendoim pode ser armazenado na despensa por at\u00e9 tr\u00eas meses, diz Amidor, depois deve ser armazenado na geladeira por mais 3-4 meses. Ou siga estas maneiras para usar um pote de manteiga de amendoim mais r\u00e1pido.<\/p>

Salm\u00e3o<\/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>

Quinoa<\/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>

Requeij\u00e3o<\/h2>

<\/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>

Iogurte grego<\/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>

Frango<\/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>

Turquia<\/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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O tempeh, que \u00e9 feito de soja fermentada, n\u00e3o s\u00f3 oferece 15 gramas de prote\u00edna \u00e0 base de plantas por por\u00e7\u00e3o de 3 on\u00e7as, mas tamb\u00e9m \u00e9 embalado com fibras, ferro, c\u00e1lcio e fibras. Como outros alimentos fermentados, cont\u00e9m alguns probi\u00f3ticos, que\u00a0may support gut health<\/a>. Aqui est\u00e3o pelo menos cinco maneiras de cozinhar tempeh para ajud\u00e1-lo a come\u00e7ar a incorpor\u00e1-lo em seus roundups de almo\u00e7o e jantar.<\/p>

Bico<\/h2>
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Al\u00e9m dos 7 gramas de prote\u00edna por meia x\u00edcara, o gr\u00e3o-de-bico tamb\u00e9m embala 6 gramas de fibra de enchimento de barriga. Eles s\u00e3o cheios de vitaminas e minerais, incluindo vitaminas do complexo B, ferro, zinco e magn\u00e9sio tamb\u00e9m. Se voc\u00ea comprar gr\u00e3o-de-bico enlatado, Anzlovar recomenda escolher op\u00e7\u00f5es com baixo teor de s\u00f3dio ou sem adi\u00e7\u00e3o de sal. Se voc\u00ea n\u00e3o conseguir encontr\u00e1-los, enxaguar-os reduz o teor de s\u00f3dio.<\/p>

Atum<\/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>

Sementes de c\u00e2nhamo<\/h2>
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Estas pequenas sementes da planta de c\u00e2nhamo podem ser min\u00fasculas, mas oferecem grandes benef\u00edcios. Tr\u00eas colheres de sopa de sementes de c\u00e2nhamo cont\u00eam 10 gramas de prote\u00edna, 20% de suas necessidades di\u00e1rias de ferro e v\u00e1rias vitaminas do complexo B (incluindo folato). Anzlovar diz que eles s\u00e3o uma \u00f3tima maneira de consumir \u00f4mega-3 \u00e0 base de plantas, o que pode ser \u00fatil para pessoas que n\u00e3o comem peixe. N\u00e3o \u00e9 \u00e0 toa que eles s\u00e3o uma maneira f\u00e1cil de adicionar prote\u00edna aos smoothies.<\/p>

Lentilhas<\/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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