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Diez alimentos con la proteína recomendada de Harvard que no pueden faltar en tu dieta Las legumbres son una fuente de proteína vegetal. Pexels
Llevar una dieta saludable es fundamental para tener un buen estilo de vida, de hecho, es uno de los pilares básicos para que nuestro cuerpo funcione correctamente.
Es más que evidente que la proteína es importante para mantener la masa muscular, la función ósea y la salud en general. En general, se recomienda que todos los adultos consuman aproximadamente 0,8 gramos de proteína por kilogramo de peso corporal, lo que significa que un hombre de 80 kilos necesitaría alrededor de 64 gramos de proteína por día.
Un estudio publicado en el American Journal of Clinical Nutrition y realizado por la Universidad de Harvard asegura que el consumo de proteína ya sea vegetal o animal es más que necesaria para el correcto funcionamiento del cuerpo humano. Los expertos señalaron que la proteína "está hecha de más de veinte bloques de construcción básicos llamados aminoácidos".
Además, aseguran que, entre las mujeres del estudio, "las que consumían más proteínas vegetales tenían un 46% más de probabilidades de envejecer de forma saludable". Así, enumeraron diez alimentos de origen animal o vegetal que son los más ricos en este nutriente y que todos deberíamos incluir en nuestra dieta.
Carnes rojas La ternera contiene, aproximadamente, 25 gramos de proteína por cada 100 gramos de carne. Además, esta proteína es altamente digestible, por lo que el cuerpo absorbe eficientemente todos los aminoácidos esenciales que puede aprovechar para llevar a cabo las diferentes funciones biológicas. Además de la proteína, la carne de vacuno y ternera también contiene una variedad de nutrientes esenciales como hierro, zinc, vitamina B12 y otros nutrientes importantes para la salud general.
Carne roja uppers.es
Pescados, mariscos y crustáceos Son una excelente fuente de proteínas porque usualmente son bajos en grasas. El pescado aporta entre un 18%-20% de proteínas de alto valor biológico . Dentro de las proteínas del pescado, es rico en minerales como el fósforo, el yodo y el calcio, además de vitaminas como la tiamina y la riboflavina.
Los mariscos aportan proteínas de buena calidad, vitaminas del grupo B y son una buena fuente de minerales como el zinc, yodo y fósforo. Apenas aportan grasas y energía. Destaca el contenido en hierro y en calcio de los moluscos (mejillones, almejas…) y el altísimo contenido en zinc de las ostras.
Los crustáceos (gambas, langostinos), calamares y similares son fuente nada despreciable de colesterol, aunque este colesterol no incide de forma relevante en los niveles de colesterol sanguíneo.
Huevo Este alimento contiene las proteínas de mayor calidad biológica del mercado . Muchos alimentos son altos en proteínas, pero ninguno de tanta calidad como el huevo, esto es debido al aminograma que acompaña a este estupendo alimento.
Pollo y aves La pechuga de pollo es una excelente fuente de proteína magra. Además de ser de las carnes más accesibles en el mercado, contiene alrededor de 31 gramos de proteína por cada 100 gramos de porción cocida . Estas cualidades la convierten en una de las opciones más saludables y, sobre todo, recomendables para todo tipo de consumidores, independientemente de su edad, género y condición física. El pavo es otro ejemplo en el mundo de las carnes magras con un alto contenido de proteína. Con alrededor de 29 gramos de proteína por cada 100 gramos de porción cocida , es una gran alternativa nutricional en platos que requieren carne blanca.
Leche, queso y yogurt Estos productos, además de proteína, aportan calcio y grandes cantidades de otros nutrientes esenciales.
Legumbres El valor nutricional puede variar ligeramente según el tipo de legumbre, pero en general, están formadas principalmente por hidratos de carbono de absorción lenta, seguidos de la proteína y fibra. La mayoría de las legumbres contienen entre un 20-25% de su peso en proteína, aunque en alimentos como la soja o el cacahuete, la proporción puede ser incluso mayor.
Quinoa La quinoa aporta proteína completa y libre de gluten . Un 15% de su contenido es proteína y además tiene los 9 aminoácidos esenciales por lo que no es necesario combinarla con otros alimentos. Una taza de quinoa hervida aporta 8 gramos de proteína y 5 de fibra.
Quinoa uppers.es
Semillas y frutos secos Son una excelente fuente de proteína de origen vegetal. Las nueces y las almendras, por ejemplo, además de ser ricas en este nutriente poseen fibra y grasas saludables.
Soja y sus derivados Una taza grande de soja cocida proporciona 28 gramos de proteína . Además, aporta vitamina C, ácido fólico, calcio, fibra, hierro, magnesio, fósforo y potasio. De hecho, a la soja es una de las proteínas más completas por lo que sus derivados, como la bebida de soja o el tofu también son grandes fuentes de este nutriente.
Avena Dentro del grupo de los cereales, a la avena se le considera una buena fuente de proteína de calidad debido a que de 11 a 17% del peso seco de este nutriente corresponde a este macro.
Temas