{"id":71539,"date":"2015-10-28T17:45:34","date_gmt":"2015-10-28T15:45:34","guid":{"rendered":"https:\/\/shawellness.com\/shamagazine\/las-proteinas-vegetales-como-fuente-de-proteinas-de-calidad\/"},"modified":"2022-11-09T20:53:18","modified_gmt":"2022-11-09T18:53:18","slug":"las-proteinas-vegetales-como-fuente-de-proteinas-de-calidad","status":"publish","type":"post","link":"https:\/\/shawellness.com\/shamagazine\/es\/las-proteinas-vegetales-como-fuente-de-proteinas-de-calidad\/","title":{"rendered":"Las prote\u00ednas vegetales como fuente de prote\u00ednas de calidad"},"content":{"rendered":"<p>Las <strong><a href=\"https:\/\/shawellness.com\/shamagazine\/el-mito-de-las-proteinas\/\" target=\"_blank\" rel=\"noopener noreferrer\">prote\u00ednas<\/a> vegetales<\/strong> son una fuente de prote\u00ednas de alta calidad. Tradicionalmente, se han usado en las grandes civilizaciones en combinaci\u00f3n con cereales integrales como parte esencial de la alimentaci\u00f3n cotidiana. Son <strong>m\u00e1s digeribles y limpias<\/strong> que las prote\u00ednas de origen animal y <strong>no producen toxicidad en los intestinos.<\/strong><\/p>\n<p><!--more--><\/p>\n<p>Actualmente, <strong>existe controversia<\/strong> respecto a las prote\u00ednas vegetales, pues no se las considera completas. En m\u00e1s profundidad, podemos ver que existen prote\u00ednas que contienen todos los amino\u00e1cidos esenciales que el cuerpo necesita para poder sintetizarlas y otras que son deficientes en alg\u00fan amino\u00e1cido. Por norma general, las prote\u00ednas animales son completas, mientras que  las prote\u00ednas vegetales poseen amino\u00e1cidos limitados: falta lisina en los cereales integrales y en los frutos secos, ciste\u00edna y meteonina en las legumbres. De aqu\u00ed surge la tem\u00e1tica respecto a la calidad de las prote\u00ednas vegetales.<\/p>\n<p>&nbsp;<\/p>\n<p>Ahora bien, los <strong>estudios m\u00e1s recientes aseguran que se encuentran amino\u00e1cidos esenciales completos en algunas prote\u00ednas de origen vegetal:<\/strong><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>Garbanzos, soja<strong>,<\/strong> alubias y azukis.<\/li>\n<li><strong>Pseudocereales<\/strong>: <a href=\"https:\/\/shawellness.com\/shamagazine\/beneficios-de-la-quinoa\/\" target=\"_blank\" rel=\"noopener noreferrer\">quinoa<\/a>, trigo sarraceno y <a href=\"https:\/\/shawellness.com\/shamagazine\/amaranto-el-alimento-de-los-dioses\/\" target=\"_blank\" rel=\"noopener noreferrer\">amaranto<\/a>. Al ser considerados como cereales, tienen m\u00e1s proporci\u00f3n de hidratos de carbono que de prote\u00ednas, por lo que, aunque contengan todos los amino\u00e1cidos esenciales, la cantidad de prote\u00edna no deja de ser peque\u00f1a.<\/li>\n<li><strong>Pistachos y semillas de girasol.<\/strong><\/li>\n<li>Espirulina: no tiene apenas yodo, por ser un alga de lago. Contiene una alta cantidad de prote\u00edna.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>De hecho, tradicionalmente, se ha tendido a combinar los cereales integrales con las legumbres (arroz o cusc\u00fas con garbanzos, arroz con azukis, ma\u00edz con frijoles, etc.), pues con la mezcla se obtienen todos los amino\u00e1cidos. En el inconsciente colectivo, se sab\u00eda que la<strong> mezcla de cereal + legumbre era una combinaci\u00f3n muy digestiva<\/strong> y que proporcionaba salud.<\/p>\n<p>As\u00ed pues, ya sea utilizando estas prote\u00ednas vegetales que se ha demostrado que son completas o con la combinaci\u00f3n de legumbres con cereales,<strong> no tenemos porqu\u00e9 sufrir por la deficiencia de prote\u00ednas completas a trav\u00e9s de las prote\u00ednas de origen vegetal.<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Otras prote\u00ednas de origen vegetal<\/strong><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li><strong><a href=\"https:\/\/shawellness.com\/shamagazine\/receta-saludable-revuelto-de-tofu\/\" target=\"_blank\" rel=\"noopener noreferrer\">Tofu<\/a>:<\/strong> derivado de la soja amarilla, tiene un sabor delicado y una textura ligera. Se obtiene a partir de la leche de soja, que se cuaja con nigari (magnesio natural) y despu\u00e9s se escurre y se prensa en bloques. Es muy <strong>bajo en grasas, no contiene colesterol y es muy rico en calcio.<\/strong> Para cocinar, es muy importante cocerlo primero (unos <strong>10 minutos<\/strong>, m\u00e1s en caso de digestiones dif\u00edciles), hervido con alg\u00fan condimento salado (salsa de soja), <a href=\"https:\/\/shawellness.com\/shamagazine\/propiedades-del-jengibre\/\" target=\"_blank\" rel=\"noopener noreferrer\">jengibre<\/a>, kombu, etc. para que resulte digestivo. A no ser que se cocine al horno o en alguna cocci\u00f3n muy larga, en este caso no necesitar\u00e1 precocci\u00f3n. Al ser un producto de sabor muy suave, en la cocina le vamos a dar consistencia haciendo uso de los condimentos salados y las especias o hierbas como or\u00e9gano, c\u00farcuma, por ejemplo. Si usamos <strong>tofu ahumado, \u00e9ste no necesita precocci\u00f3n<\/strong> y se puede usar directamente en una cocci\u00f3n ligera, como a la plancha.<\/li>\n<\/ul>\n<ul>\n<li><strong><a href=\"https:\/\/shawellness.com\/shamagazine\/que-es-el-tempeh\/\" target=\"_blank\" rel=\"noopener noreferrer\">Tempeh<\/a>:<\/strong> procedente de Indonesia, se elabora tambi\u00e9n a partir de la soja amarilla, parcialmente cocinada y fermentada. Adem\u00e1s de ser <strong>rico en prote\u00ednas y no contener colesterol,<\/strong> contiene enzimas digestivas que se producen durante la fermentaci\u00f3n. <strong>Est\u00e1 especialmente indicado para las mujeres y para intestinos d\u00e9biles<\/strong>, pues es m\u00e1s digestivo que las legumbres debido a su fermentaci\u00f3n. Para cocinar, es interesante cocerlo previamente, unos <strong>10 minutos<\/strong> como m\u00ednimo, puesto que es un producto que no se ha cocido completamente.<\/li>\n<\/ul>\n<ul>\n<li><strong><a href=\"https:\/\/shawellness.com\/shamagazine\/que-es-el-seitan-propiedades-y-beneficios-de-este-alimento-saludable\/\" target=\"_blank\" rel=\"noopener noreferrer\">Seit\u00e1n<\/a>:<\/strong> es la <strong>prote\u00edna del trigo<\/strong>, el gluten del trigo, separada del almid\u00f3n y del salvado a trav\u00e9s del amasado, lavado y la cocci\u00f3n. Por su textura, color y sabor, es <strong>la prote\u00edna vegetal m\u00e1s parecida a la carne<\/strong> y se puede emplear como sustituto de la carne en sus m\u00faltiples versiones, puesto que es muy vers\u00e1til. Es muy <strong>rico en prote\u00ednas y muy reconstituyente<\/strong>.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: center;\">Ahora que conoces las prote\u00ednas vegetales en sus distintas modalidades, \u00a1atr\u00e9vete a incorporarlas en tu rutina alimenticia como parte de una dieta saludable y equilibrada!<\/p>\n<p style=\"text-align: center;\">\n","protected":false},"excerpt":{"rendered":"<p>Las prote\u00ednas vegetales son una fuente de prote\u00ednas de alta calidad. Tradicionalmente, se han usado en las grandes civilizaciones en combinaci\u00f3n con cereales integrales como parte esencial de la alimentaci\u00f3n cotidiana. Son m\u00e1s digeribles y limpias que las prote\u00ednas de origen animal y no producen toxicidad en los intestinos.<\/p>\n","protected":false},"author":8,"featured_media":80036,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":"","footnotes":""},"categories":[1413],"tags":[],"class_list":["post-71539","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutricion-saludable"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Las prote\u00ednas vegetales como fuente de prote\u00ednas de calidad - SHA Magazine<\/title>\n<meta name=\"description\" content=\"Las prote\u00ednas vegetales son una fuente de prote\u00ednas de alta calidad. 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