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As 10 melhores fontes de proteínas vegetais para perder peso
Quem deseja perder peso e ganhar massa magra, normalmente, precisa fazer mudanças alimentares. Nesse processo, veganos e vegetarianos costumam encontrar mais dificuldades, porque não consomem proteínas mais conhecidas e de origem animal, como a carne e o leite. A solução, nesses casos, é o consumo de proteínas vegetais.
Muitas pessoas não sabem, mas nem só de verduras e legumes vivem os adeptos do veganismo. Existe uma grande variedade de grãos e sementes que suprem as necessidades proteicas para o bom funcionamento do organismo.
10 proteínas vegetais para perder peso
Até mesmo quem não segue uma dieta vegana pode aproveitar os benefícios das proteínas vegetais para perder peso e ganhar massa muscular. Elas podem ser encontradas tanto em alimentos comuns, como em suplementos de origem vegetal.
Conheça, agora, 10 fontes de proteínas vegetais que ajudam a perder peso:
Quinoa
A quinoa talvez seja a proteína vegetal mais completa. Ela possui todos os aminoácidos que o nosso corpo necessita. Uma xícara, com aproximadamente 185g de quinoa fornece 8g de proteína, além de aminoácidos essenciais, ferro, fibra e magnésio.
Grão-de-bico
O grão-de-bico também é uma importante fonte de proteína. Em 82g, é possível obter cerca de 7g de proteína. Assim como a quinoa, também oferece todos os aminoácidos essenciais. É uma proteína muito indicada para quem deseja perder peso, já que é rico em fibras e possui baixo valor calórico.
Chia
A cada duas colheres de chia, é possível obter 5g de proteína. Além de ser uma ótima fonte de proteínas e aminoácidos, a chia também fornece altos índices de ômega 3, ferro, cálcio, zinco e oxidantes. É muito indicada para quem quer perder peso, pois pode ser introduzida na dieta crua ou misturada com água, transformada em seu estado gelatinoso.
Aveia
A aveia, além de oferecer uma boa quantidade de proteína, também é rica em triptofano, aminoácido responsável pela formação da vitamina B3. Também ajuda na produção de serotonina e melatonina, auxiliando na manutenção do sistema nervoso e da pele.
Tofu
O tofu, assim como outros derivados da soja, é muito rico em proteínas. Além disso, com exceção da metionina, fornece todos os aminoácidos essenciais de forma abundante. É muito versátil e, por isso, além de ser muito utilizado por vegetarianos e veganos, também pode fazer parte de uma dieta para perder peso.
Feijão
Fradinho, carioca ou feijão preto, o que todos eles têm em comum é que são ótimas fontes de proteína. Todos eles fornecem no mínimo 7g por xícara e podem ser encaixados em dietas facilmente.
Amendoim
O amendoim torrado fornece cerca de 11g de proteína a cada 50g. A pasta de amendoim também é uma ótima escolha, pois fornece cerca de 4g de proteína por colher de sopa, além de possuir todos os aminoácidos essenciais em sua composição, principalmente a fenilalanina e a tirosina.
Semente de abóbora
Apesar de pouco lembradas, as sementes de abóbora são ótimas fontes de proteína. Também pode ser consumida para complementar a alimentação dos veganas, pois é uma ótima fonte de ferro e magnésio.
Folhas verdes escuras
Quanto mais escuro é o verde de uma folha, maior é a sua concentração de nutrientes. As folhas escuras são fontes de proteínas, aminoácidos essenciais e indicadas em dietas para perder peso e ganhar massa muscular.
Castanha
A castanha também é uma ótima fonte de proteína vegetal. Seu consumo deve ser cauteloso, já que também é rica em calorias. Pode ser consumida em várias versões, como amêndoas, castanha de caju e pistache.
Acelere os resultados com o Vegan Protein
Outra possibilidade para veganos que desejam perder peso são os suplementos alimentares, como whey protein vegan, desenvolvido com tecnologia SpiroFuse Reverse Osmosis Filtration. O suplemento ideal para quem precisa complementar a dieta com proteínas que não sejam à base de carne ou leite.
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