{"id":72198,"date":"2018-02-13T09:14:05","date_gmt":"2018-02-13T07:14:05","guid":{"rendered":"https:\/\/shawellness.com\/shamagazine\/guia-para-la-proteina-vegetal\/"},"modified":"2022-11-09T20:36:42","modified_gmt":"2022-11-09T18:36:42","slug":"guia-para-la-proteina-vegetal","status":"publish","type":"post","link":"https:\/\/shawellness.com\/shamagazine\/es\/guia-para-la-proteina-vegetal\/","title":{"rendered":"Gu\u00eda para la prote\u00edna vegetal"},"content":{"rendered":"

Desde que empezamos a aprender sobre nutrici\u00f3n, nos han inculcado que la prote\u00edna animal es uno de los pilares m\u00e1s importantes de una dieta sana y equilibrada<\/strong>. Cierto es que la prote\u00edna es un componente crucial de nuestro cuerpo<\/strong>, ya que nuestras c\u00e9lulas contienen miles de mol\u00e9culas de prote\u00edna<\/strong>. Realizan<\/strong> casi todas las funciones biol\u00f3gicas del cuerpo,<\/strong> desde la reparaci\u00f3n, la construcci\u00f3n y el fortalecimiento de los huesos, los tejidos, la piel, el cabello y las u\u00f1as, as\u00ed como se encargan tambi\u00e9n de transportar la hemoglobina, las enzimas y las hormonas<\/strong>.<\/p>\n

Si bien la prote\u00edna es esencial para nuestra salud<\/strong>, el mayor mito<\/strong> es que la \u00fanica fuente de prote\u00edna proviene de productos de origen animal<\/strong>. Esto no podr\u00eda alejarse m\u00e1s de la verdad. Los alimentos de origen vegetal tambi\u00e9n son ricos en prote\u00ednas<\/strong> y pueden cubrir por competo la ingesta de prote\u00ednas que nuestro cuerpo necesita.<\/p>\n

Las prote\u00ednas est\u00e1n compuestas por 20 amino\u00e1cidos<\/strong>, de los cuales 9 de ellos<\/strong>, nuestro cuerpo no puede sintetizar<\/strong> por s\u00ed solo y solo puede obtenerlos a trav\u00e9s de los alimentos; estos se llaman amino\u00e1cidos esenciales<\/strong>. La idea err\u00f3nea<\/strong> es que solo puedes encontrar amino\u00e1cidos esenciales en<\/strong> los alimentos de origen animal,<\/strong> sin embargo, los alimentos de origen vegetal tambi\u00e9n contienen prote\u00ednas completas<\/strong> y, de hecho, los estudios muestran que aquellos que siguen una dieta vegetariana<\/strong> o vegana cumplen con sus requerimientos <\/strong>proteicos<\/b> e incluso los superan.<\/p>\n

Para obtener todos los amino\u00e1cidos esenciales<\/strong> que tu cuerpo necesita, puedes comer alimentos que contengan los nueve amino\u00e1cidos<\/strong>, como la quinoa<\/strong> y el trigo sarraceno<\/strong>, o que no contengan todos los amino\u00e1cidos esenciales<\/strong>, pero al combinarlos con otros alimentos ricos en prote\u00ednas<\/strong>, proporcionen los 9 amino\u00e1cidos<\/strong> que el cuerpo necesita.<\/p>\n

<\/h4>\n

Los alimentos de origen vegetal ricos en prote\u00ednas que debes incluir en tu dieta son: <\/strong><\/h4>\n

<\/strong>Prote\u00ednas completas:<\/strong><\/h4>\n
    \n
  • <\/strong>Semillas: <\/strong>semillas de ch\u00eda y de calabaza.<\/li>\n
  • Verduras: <\/strong>espinacas.<\/li>\n<\/ul>\n

    Cereales y granos: <\/strong>quinoa, amaranto y mijo.<\/p>\n

    <\/strong>Prote\u00ednas incompletas:<\/strong><\/h4>\n
      \n
    • Nueces y semillas: <\/strong>almendras, cacahuetes, pistachos, nueces, anacardos, semillas de lino y semillas de s\u00e9samo.<\/li>\n
    • Legumbres: <\/strong>jud\u00edas, garbanzos y lentejas.<\/li>\n
    • Verduras: <\/strong>guisantes y alcachofas.<\/li>\n
    • Cereales y granos: <\/strong>avena, mijo, arroz integral y kamut.<\/li>\n<\/ul>\n

       <\/p>\n

      Los alimentos que no contienen prote\u00ednas completas<\/strong> tienen que combinarse con otras prote\u00ednas vegetales<\/strong> para cubrir los 9 amino\u00e1cidos esenciales<\/strong>. Por ejemplo, si comes lentejas<\/strong>, debes comer a lo largo del d\u00eda un pu\u00f1ado de nueces<\/strong>, o s\u00ed comes jud\u00edas<\/strong>, las puedes combinar con arroz integral<\/strong> y un pu\u00f1ado de nueces<\/strong> y de semillas durante el d\u00eda. Una perfecta combinaci\u00f3n<\/strong> de alimentos, es el hummus<\/strong>, ya que contiene garbanzos<\/strong> (prote\u00edna incompleta) y semillas de s\u00e9samo<\/strong> (prote\u00edna incompleta), que en conjunto cubren los 9 amino\u00e1cidos esenciales<\/strong>.<\/p>\n

      El truco<\/strong> es seguir una dieta variada<\/strong> y equilibrada que sea rica en legumbres<\/strong>, cereales integrales, nueces<\/strong>, semillas y verduras<\/strong> para asegurarte<\/strong> de que est\u00e1s comiendo<\/strong> una amplia variedad<\/strong> de vitaminas<\/strong>, minerales<\/strong> y amino\u00e1cidos<\/strong>.<\/p>\n

      Seguir una dieta a base de vegetales<\/strong> puede proporcionar muchos beneficios<\/strong> para la salud, desde alcanzar un peso \u00f3ptimo<\/strong>, reducir la presi\u00f3n arterial y los niveles de colesterol<\/strong>, equilibrar los niveles de az\u00facar en sangre y disminuir el riesgo de diabetes de tipo 2<\/strong>, la obesidad, las enfermedades cardiovasculares<\/strong> y el c\u00e1ncer.<\/p>\n

      Si est\u00e1s considerando seguir una dieta basada en vegetales<\/strong> o simplemente mejorar tu salud, reemplazando la prote\u00edna animal por prote\u00edna vegetal<\/strong> proporcionar\u00e1 efectos muy positivos en tu salud y bienestar<\/strong>.<\/p>\n","protected":false},"excerpt":{"rendered":"

      Desde que empezamos a aprender sobre nutrici\u00f3n, nos han inculcado que la prote\u00edna animal es uno de los pilares m\u00e1s importantes de una dieta sana y equilibrada. Cierto es que la prote\u00edna es un componente crucial de nuestro cuerpo, ya que nuestras c\u00e9lulas contienen miles de mol\u00e9culas de prote\u00edna. Realizan casi todas las funciones biol\u00f3gicas […]<\/p>\n","protected":false},"author":8,"featured_media":74307,"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-72198","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutricion-saludable"],"acf":[],"yoast_head":"\nGu\u00eda para la prote\u00edna vegetal | SHA Magazine<\/title>\n<meta name=\"description\" content=\"Descubre qu\u00e9 alimentos de origen vegetal proporcionan a tu cuerpo los amino\u00e1cidos esenciales para satisfacer los requisitos nutricionales que tu cuerpo necesita.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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