{"id":2537,"date":"2017-05-23T00:11:55","date_gmt":"2017-05-22T22:11:55","guid":{"rendered":"https:\/\/juliafarre.es\/?p=2537"},"modified":"2019-07-23T12:58:43","modified_gmt":"2019-07-23T10:58:43","slug":"dilluns-sense-carn","status":"publish","type":"post","link":"https:\/\/juliafarre.es\/ca\/alimentacio-equilibrada\/dilluns-sense-carn\/","title":{"rendered":"5 alternatives a la prote\u00efna animal per als dilluns sense carn"},"content":{"rendered":"<p>Cada vegada s\u00f3n m\u00e9s les persones que acudeixen a la nostra <a href=\"https:\/\/juliafarre.es\/ca\/dietes-a-barcelona\/\">consulta de nutrici\u00f3 a Barcelona<\/a>, \u200b\u200ba la cerca d&#8217;una dieta vegetariana equilibrada. Molts d&#8217;ells s\u00f3n vegetarians que volen regular la seva alimentaci\u00f3, i en altres ocasions, es tracta de persones que volen comen\u00e7ar amb una alimentaci\u00f3 basada en aliments vegetals i no saben com fer-ho de forma correcta.<\/p>\n<p>L&#8217;any 2003, fruit d&#8217;aquest creixent inter\u00e8s pel vegetarianisme i vetllant per un consum de carn responsable, es va crear el moviment global<em> Meatless Monday<\/em> o <strong>dilluns sense carn<\/strong>. En els \u00faltims mesos aquesta iniciativa s&#8217;ha fet viral en xarxes socials, sent tend\u00e8ncia el primer dia de cada setmana.<\/p>\n<h2><img decoding=\"async\" class=\"aligncenter size-full wp-image-2543\" src=\"https:\/\/juliafarre.es\/wp-content\/uploads\/2017\/05\/lunes-sin-carne.jpg\" alt=\"lunes sin carne\" width=\"650\" height=\"434\" srcset=\"https:\/\/juliafarre.es\/wp-content\/uploads\/sites\/2\/2017\/05\/lunes-sin-carne.jpg 650w, https:\/\/juliafarre.es\/wp-content\/uploads\/sites\/2\/2017\/05\/lunes-sin-carne-300x200.jpg 300w\" sizes=\"(max-width: 650px) 100vw, 650px\" \/>Una de les principals dubtes o inquietuds que observem \u00e9s sobre com complir amb les prote\u00efnes necess\u00e0ries en la nostra dieta. \u00c9s per aix\u00f2, que vull parlar-vos sobre 5 fonts de prote\u00efna d&#8217;origen vegetal que heu de tenir en compte si sou vegetarians o si simplement us ve de gust participar en els pr\u00f2xims #lunessincarne<\/h2>\n<ol>\n<li>\n<h3><u>Tofu<\/u><\/h3>\n<p>Igual que altres productes com el tempeh, el tofu \u00e9s un derivat de la soja. Aquest aliment \u00e9s en realitat un llegum amb un alt valor proteic i \u00e9s comunament utilitzat com a substitut de la carn en plats com hamburgueses. Si comprem processats a base de tofu com les nomenades hamburgueses o salsitxes estarem realitzant en realitat una baixa aportaci\u00f3 proteica i elevada en greixos i carbohidrats. Per aquest motiu recomano comprar el tofu sense m\u00e9s i elaborar a casa receptes amb ell. Existeixen 3 modalitats de tofu en funci\u00f3 de la quantitat d&#8217;aigua que inclou. D&#8217;aquesta manera, podem trobar al mercat:<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>Tofu tou: Amb una major quantitat d&#8217;aigua, sol utilitzar-se en l&#8217;elaboraci\u00f3 de quiche o cremes.<\/li>\n<li>Tofu: Se li ha eliminat gran part de l&#8217;aigua, guanyant aix\u00ed en consist\u00e8ncia. \u00c9s habitual trobar-lo en amanides i sopes.<\/li>\n<li>Tofu extra dur: \u00c9s el de m\u00e9s dens de tots i sol utilitzar-se en fregits i saltejats.<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-2538\" src=\"https:\/\/juliafarre.es\/wp-content\/uploads\/2017\/05\/tofu.jpg\" alt=\"tofu blando y tofu duro \" width=\"608\" height=\"195\" srcset=\"https:\/\/juliafarre.es\/wp-content\/uploads\/sites\/2\/2017\/05\/tofu.jpg 608w, https:\/\/juliafarre.es\/wp-content\/uploads\/sites\/2\/2017\/05\/tofu-300x96.jpg 300w\" sizes=\"(max-width: 608px) 100vw, 608px\" \/><\/li>\n<li>\n<h3><u>Quinoa<\/u><\/h3>\n<p>La quinoa \u00e9s un pseudocereal, tot i que es prepara com si d&#8217;un cereal es tract\u00e9s. Fa uns anys era una gran desconeguda per\u00f2 a poc a poc s&#8217;ha establert en els nostres rebosts gr\u00e0cies a la seva alta aportaci\u00f3 nutricional. El 2013 la FAO va catalogar a la quinoa com a aliment de l&#8217;any i podem trobar-la en molts articles com un dels \u00ab<a href=\"https:\/\/juliafarre.es\/ca\/alimentacio-equilibrada\/existeixen-els-superaliments\/\">superaliments<\/a>\u00bb de moda. A difer\u00e8ncia d&#8217;altres aliments proteics \u00e9s rica en fibra afavorint la microbiota i tr\u00e0nsit intestinal.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-2540\" src=\"https:\/\/juliafarre.es\/wp-content\/uploads\/2017\/05\/quinoa.jpg\" alt=\"alternativa a proteina animal quinoa \" width=\"608\" height=\"200\" srcset=\"https:\/\/juliafarre.es\/wp-content\/uploads\/sites\/2\/2017\/05\/quinoa.jpg 608w, https:\/\/juliafarre.es\/wp-content\/uploads\/sites\/2\/2017\/05\/quinoa-300x99.jpg 300w\" sizes=\"(max-width: 608px) 100vw, 608px\" \/><\/li>\n<li>\n<h3><u>Seit\u00e0<\/u><\/h3>\n<p>El seit\u00e0 \u00e9s un producte elaborat a partir de farina de blat, per tant, les persones cel\u00edaques han d\u2019evitar-lo. Per la seva textura i usos \u00e9s conegut com \u00abla carn vegetal\u00bb. \u00c9s un aliment f\u00e0cil de consumir per a aquelles persones que han abandonat la carn recentment per comen\u00e7ar una dieta vegetariana. L&#8217;inconvenient del seit\u00e0 \u00e9s que en provenir nom\u00e9s d&#8217;un tipus de cereal no cont\u00e9 tots els amino\u00e0cids per a una prote\u00efna completa, \u00e9s a dir, t\u00e9 una pitjor qualitat de prote\u00efna que la quinoa o el tofu.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-2541\" src=\"https:\/\/juliafarre.es\/wp-content\/uploads\/2017\/05\/Seitan.jpg\" alt=\"seitan proteina vegetal \" width=\"608\" height=\"200\" srcset=\"https:\/\/juliafarre.es\/wp-content\/uploads\/sites\/2\/2017\/05\/Seitan.jpg 608w, https:\/\/juliafarre.es\/wp-content\/uploads\/sites\/2\/2017\/05\/Seitan-300x99.jpg 300w\" sizes=\"(max-width: 608px) 100vw, 608px\" \/><\/li>\n<li>\n<h3><u>Amarant<\/u><\/h3>\n<p>Es tracta d&#8217;un altre pseudocereal semblant a la quinoa procedent d\u2019Am\u00e8rica llatina. Cont\u00e9 lisina, un amino\u00e0cid que sol estar present en baixes quantitats en les prote\u00efnes dels cereals i m\u00e9s elevades en les dels animals. La seva aportaci\u00f3 en greix \u00e9s superior a la d&#8217;altres cereals. Destaca per contenir \u00e0cid oleic i \u00e0cid linoleic, greixos amb una acci\u00f3 cardiosaludable. Cont\u00e9 tamb\u00e9 una gran quantitat de mid\u00f3. En diferents estudis s&#8217;ha demostrat el seu efecte per <a href=\"https:\/\/juliafarre.es\/ca\/dietoterapia\/colesterol-dolent-com-baixar-lo\/\">reduir els nivells de colesterol<\/a>.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-2546\" src=\"https:\/\/juliafarre.es\/wp-content\/uploads\/2017\/05\/amaranto.jpg\" alt=\"semillas de amaranto\" width=\"608\" height=\"207\" srcset=\"https:\/\/juliafarre.es\/wp-content\/uploads\/sites\/2\/2017\/05\/amaranto.jpg 608w, https:\/\/juliafarre.es\/wp-content\/uploads\/sites\/2\/2017\/05\/amaranto-300x102.jpg 300w\" sizes=\"(max-width: 608px) 100vw, 608px\" \/><\/li>\n<li>\n<h3>Combinacions proteiques de qualitat<\/h3>\n<p>Una de les maneres m\u00e9s senzilles i riques per aconseguir una prote\u00efna vegetal d&#8217;alt valor biol\u00f2gic \u00e9s barrejant diferents tipus d&#8217;aliments vegetals que aporten diferents amino\u00e0cids. Les combinacions recomanades s\u00f3n les seg\u00fcents:<\/p>\n<ul>\n<li>Cereals + llegums. Per exemple llenties amb arr\u00f2s.<\/li>\n<li>Llegums + llavors. Per exemple humus (cigrons amb llavors de s\u00e8sam).<\/li>\n<li>Cereals + fruita seca. Per exemple amanida de pasta amb nous.<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n<p>Com veus, s\u00f3n moltes les alternatives possibles per incloure prote\u00efnes en una dieta vegetariana. Tant si ets vegetari\u00e0 com si no, et recomano provar nous plats i crear receptes diferents per gaudir al m\u00e0xim de la teva alimentaci\u00f3<\/p>\n<h3 style=\"text-align: center;\">I tu, Qu\u00e8 prote\u00efnes vegetals inclous en els teus dilluns sense carn?<\/h3>\n<p style=\"text-align: right;\">J\u00falia Farr\u00e9 Dietista &#8211; Nutricionista<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Cada vegada s\u00f3n m\u00e9s les persones que acudeixen a la nostra consulta de nutrici\u00f3 a Barcelona, \u200b\u200ba la cerca d&#8217;una dieta vegetariana equilibrada. Molts d&#8217;ells s\u00f3n vegetarians que volen regular la seva alimentaci\u00f3, i en altres ocasions, es tracta de persones que volen comen\u00e7ar amb una alimentaci\u00f3 basada en aliments vegetals i no saben com [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":2543,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[8],"tags":[],"class_list":["post-2537","post","type-post","status-publish","format-standard","has-post-thumbnail","category-alimentacio-equilibrada","entry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Dilluns sense carn, 5 alternatives a la prote\u00efna animal | J\u00falia Farr\u00e9<\/title>\n<meta name=\"description\" content=\"D&#039;on sorgeix la idea de dilluns sense carn? 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