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Bielkoviny sa neukrývajú len v mäse, vajíčkach a mliečnych výrobkoch. Trh a príroda nám ponúkajú plnohodnotné rastlinné bielkoviny, ktoré sú rovnako chutné, nutrične vyvážené a vďaka tomu, že ich uprednostníte pred tými živočišnými, aj pomôžete ekológii a odbremeníte váš tráviaci trakt.

Strukoviny na tanieri

Nie, nemáme namysli len fazuľovú polievku so smotanou, alebo šošovicový prívarok a lá školská jedáleň. Dnes si viete pripraviť zo strukovín naozaj chutné jedlá, ktoré ani zďaleka nebudú nudné. Fantázii sa medze nekladú. Viete nimi nahradiť mäso a pokrmy, ktoré si pripravíte, budú rovnako chutné. Vôbec sa teda nemusíte vzdať vášho obľúbeného gulášu, ani fašírok či dokonca sviečkovej. Guláš bude chutiť fantasticky, ak do neho pridáte namiesto mäsa veľkú červenú fazuľu. Skúšali ste už fašírky z červenej šošovice? Je plná bielkovín, ľahko stráviteľná a jej chuť je pomerne nevýrazná. To vám hrá do kariet, pretože chuť spravia práve koreniny a bylinky a aj tí najzarytejší mäsožrúti si na takto pripravených fašírkach radi pochutnajú. Do sviečkovej či iných omáčok pridajte uvarený cícer. Ak ste doteraz boli po sviečkovej schopní jedine odfukovať na gauči, z tejto verzie vám nič také nehrozí.

Zelenina plná bielkovín

Ani zeleninu v tomto smere netreba podceňovať. Ak ste si mysleli, že jediné, čo obsahuje, je vláknina, minerály a vitamíny, tak v napríklad v zhruba sto gramoch brokolice je 3,3 gramov bielkovín. Vďaka stredne veľkému avokádu ich získate 4 gramy a listová zelenina či špenát tiež nezaostávajú. Aj z brokolice si môžete urobiť množstvo pokrmov a mať tak pestrý jedálniček. Brokolicové placky, zapekaná brokolica či polievka alebo chutná pomazánka. Základom je nebáť sa nových vecí a mať chuť ich skúšať. Pripravte si vašu obľúbenú plnenú papriku a namiesto mäsa ju naplňte brokolicou so syrom, trošku dochuťte cesnakom a hotovo. Určite vás táto nová chuť milo prekvapí.

Alternatíva za mäso – seitan

Ak potrebujete ku šťastiu vidieť na tanieri poriadny kus mäsa, tak sa v potravinách poobzerajte po seitane. Je to výrobok zo pšeničnej múky, ktorá sa získava vymývaním škrobu a je naozaj chutnou náhradou mäsa. Aj seitan môžete v kuchyni využiť na mnoho spôsobov. Môže byť súčasťou omáčok, hustých polievok, alebo si ho naservírujte namiesto rezňa vypraženého v trojobale. Rovnako tak nahradí klobásku a slaninku vo francúzskych zemiakoch.

Sójové produkty

Sója a produkty z nej sú jednými z najčastejšie používaných. Sú bežne dostupné a ich príprava je jednoduchá a najmä rýchla. Okrem sójového mäsa, ktoré sa dá použiť naozaj všestranne, je ďalšou obľúbenou lahôdkou tofu – vhodné je na tepelnú úpravu, ale jeho využitie nájdete aj v studenej kuchyni, napríklad namiesto syra do šalátov. Ak si kúpite naturálne tofu a ochutíte ho ovocím a medom, získate skvelú pochúťku plnú bielkovín. Rovnako chutný je aj tempeh, ktorý sa teší svojej obľube a je naozaj delikátnou náhradou mäsa. Nebojte sa ho vytiahnuť aj na grilovačke, určite potešíte nejedného vegetariána a možno aj ostatní vymenia klobásu za kúsok čerstvo ugrilovaného tempehu.

Bielkoviny získate aj z orechov, semiačok, klíčkov, kokosu, quinoi ba dokonca aj z kvalitného kakaového prášku. Stačí si párkrát prečítať, čo ktorá potravina obsahuje a raz dva budete zorientovaní a zároveň doprajete svojmu telu bielkoviny v množstve, ktoré naozaj potrebuje.

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Všetko dôležité, rady pre ženy, rozhovory, poradňa, diéty, príbehy a emócie z prvej ruky. 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Bielkoviny sa ukrývajú aj v rastlinnej strave.

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Bielkoviny sa ukrývajú aj v rastlinnej strave.

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Bielkoviny sa neukrývajú len v mäse, vajíčkach a mliečnych výrobkoch. Trh a príroda nám ponúkajú plnohodnotné rastlinné bielkoviny, ktoré sú rovnako chutné, nutrične vyvážené a vďaka tomu, že ich uprednostníte pred tými živočišnými, aj pomôžete ekológii a odbremeníte váš tráviaci trakt.

Strukoviny na tanieri

Nie, nemáme namysli len fazuľovú polievku so smotanou, alebo šošovicový prívarok a lá školská jedáleň. Dnes si viete pripraviť zo strukovín naozaj chutné jedlá, ktoré ani zďaleka nebudú nudné. Fantázii sa medze nekladú. Viete nimi nahradiť mäso a pokrmy, ktoré si pripravíte, budú rovnako chutné. Vôbec sa teda nemusíte vzdať vášho obľúbeného gulášu, ani fašírok či dokonca sviečkovej. Guláš bude chutiť fantasticky, ak do neho pridáte namiesto mäsa veľkú červenú fazuľu. Skúšali ste už fašírky z červenej šošovice? Je plná bielkovín, ľahko stráviteľná a jej chuť je pomerne nevýrazná. To vám hrá do kariet, pretože chuť spravia práve koreniny a bylinky a aj tí najzarytejší mäsožrúti si na takto pripravených fašírkach radi pochutnajú. Do sviečkovej či iných omáčok pridajte uvarený cícer. Ak ste doteraz boli po sviečkovej schopní jedine odfukovať na gauči, z tejto verzie vám nič také nehrozí.

Zelenina plná bielkovín

Ani zeleninu v tomto smere netreba podceňovať. Ak ste si mysleli, že jediné, čo obsahuje, je vláknina, minerály a vitamíny, tak v napríklad v zhruba sto gramoch brokolice je 3,3 gramov bielkovín. Vďaka stredne veľkému avokádu ich získate 4 gramy a listová zelenina či špenát tiež nezaostávajú. Aj z brokolice si môžete urobiť množstvo pokrmov a mať tak pestrý jedálniček. Brokolicové placky, zapekaná brokolica či polievka alebo chutná pomazánka. Základom je nebáť sa nových vecí a mať chuť ich skúšať. Pripravte si vašu obľúbenú plnenú papriku a namiesto mäsa ju naplňte brokolicou so syrom, trošku dochuťte cesnakom a hotovo. Určite vás táto nová chuť milo prekvapí.

Alternatíva za mäso – seitan

Ak potrebujete ku šťastiu vidieť na tanieri poriadny kus mäsa, tak sa v potravinách poobzerajte po seitane. Je to výrobok zo pšeničnej múky, ktorá sa získava vymývaním škrobu a je naozaj chutnou náhradou mäsa. Aj seitan môžete v kuchyni využiť na mnoho spôsobov. Môže byť súčasťou omáčok, hustých polievok, alebo si ho naservírujte namiesto rezňa vypraženého v trojobale. Rovnako tak nahradí klobásku a slaninku vo francúzskych zemiakoch.

Sójové produkty

Sója a produkty z nej sú jednými z najčastejšie používaných. Sú bežne dostupné a ich príprava je jednoduchá a najmä rýchla. Okrem sójového mäsa, ktoré sa dá použiť naozaj všestranne, je ďalšou obľúbenou lahôdkou tofu – vhodné je na tepelnú úpravu, ale jeho využitie nájdete aj v studenej kuchyni, napríklad namiesto syra do šalátov. Ak si kúpite naturálne tofu a ochutíte ho ovocím a medom, získate skvelú pochúťku plnú bielkovín. Rovnako chutný je aj tempeh, ktorý sa teší svojej obľube a je naozaj delikátnou náhradou mäsa. Nebojte sa ho vytiahnuť aj na grilovačke, určite potešíte nejedného vegetariána a možno aj ostatní vymenia klobásu za kúsok čerstvo ugrilovaného tempehu.

Bielkoviny získate aj z orechov, semiačok, klíčkov, kokosu, quinoi ba dokonca aj z kvalitného kakaového prášku. Stačí si párkrát prečítať, čo ktorá potravina obsahuje a raz dva budete zorientovaní a zároveň doprajete svojmu telu bielkoviny v množstve, ktoré naozaj potrebuje.

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Pexels
Pexels

Bielkoviny sa ukrývajú aj v rastlinnej strave.
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[published] => 1 [ordering] => 46 [alias] => show_modification_date ) [44] => stdClass Object ( [id] => 111 [name] => Untitled article [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 47 [alias] => untitled_article ) [45] => stdClass Object ( [id] => 112 [name] => Text Characters [value] => 3330 [type] => textfield [group] => 9 [published] => 1 [ordering] => 48 [alias] => text_characters ) )
Bielkoviny sa ukrývajú aj v rastlinnej strave.
Bielkoviny sa ukrývajú aj v rastlinnej strave.Pexels
StoryEditor

Strukoviny, sója či seitan. Vďaka týmto potravinám získajte dostatok bielkovín aj z rastlinnej stravy

04.05.2022, 15:00
Zdravie a krása
Autor:
Zuzana Leginová
Bielkoviny sú nevyhnutné pre správne fungovanie nášho tela. V jedálničku by mali mať preto svoje stále, ba dokonca väčšinové zastúpenie. Práve vďaka nim sa ľahšie budujú svaly, imunita a vo veľkej miere sa podieľajú na tvorbe hormónov a enzýmov. V neposlednom rade vďaka nim zostanete sýte dlhší čas a nebudete mať chuť stále niečo pochrumkávať.

Bielkoviny sa neukrývajú len v mäse, vajíčkach a mliečnych výrobkoch. Trh a príroda nám ponúkajú plnohodnotné rastlinné bielkoviny, ktoré sú rovnako chutné, nutrične vyvážené a vďaka tomu, že ich uprednostníte pred tými živočišnými, aj pomôžete ekológii a odbremeníte váš tráviaci trakt.

Strukoviny na tanieri

Nie, nemáme namysli len fazuľovú polievku so smotanou, alebo šošovicový prívarok a lá školská jedáleň. Dnes si viete pripraviť zo strukovín naozaj chutné jedlá, ktoré ani zďaleka nebudú nudné. Fantázii sa medze nekladú. Viete nimi nahradiť mäso a pokrmy, ktoré si pripravíte, budú rovnako chutné. Vôbec sa teda nemusíte vzdať vášho obľúbeného gulášu, ani fašírok či dokonca sviečkovej. Guláš bude chutiť fantasticky, ak do neho pridáte namiesto mäsa veľkú červenú fazuľu. Skúšali ste už fašírky z červenej šošovice? Je plná bielkovín, ľahko stráviteľná a jej chuť je pomerne nevýrazná. To vám hrá do kariet, pretože chuť spravia práve koreniny a bylinky a aj tí najzarytejší mäsožrúti si na takto pripravených fašírkach radi pochutnajú. Do sviečkovej či iných omáčok pridajte uvarený cícer. Ak ste doteraz boli po sviečkovej schopní jedine odfukovať na gauči, z tejto verzie vám nič také nehrozí.

Zelenina plná bielkovín

Ani zeleninu v tomto smere netreba podceňovať. Ak ste si mysleli, že jediné, čo obsahuje, je vláknina, minerály a vitamíny, tak v napríklad v zhruba sto gramoch brokolice je 3,3 gramov bielkovín. Vďaka stredne veľkému avokádu ich získate 4 gramy a listová zelenina či špenát tiež nezaostávajú. Aj z brokolice si môžete urobiť množstvo pokrmov a mať tak pestrý jedálniček. Brokolicové placky, zapekaná brokolica či polievka alebo chutná pomazánka. Základom je nebáť sa nových vecí a mať chuť ich skúšať. Pripravte si vašu obľúbenú plnenú papriku a namiesto mäsa ju naplňte brokolicou so syrom, trošku dochuťte cesnakom a hotovo. Určite vás táto nová chuť milo prekvapí.

Alternatíva za mäso – seitan

Ak potrebujete ku šťastiu vidieť na tanieri poriadny kus mäsa, tak sa v potravinách poobzerajte po seitane. Je to výrobok zo pšeničnej múky, ktorá sa získava vymývaním škrobu a je naozaj chutnou náhradou mäsa. Aj seitan môžete v kuchyni využiť na mnoho spôsobov. Môže byť súčasťou omáčok, hustých polievok, alebo si ho naservírujte namiesto rezňa vypraženého v trojobale. Rovnako tak nahradí klobásku a slaninku vo francúzskych zemiakoch.

Sójové produkty

Sója a produkty z nej sú jednými z najčastejšie používaných. Sú bežne dostupné a ich príprava je jednoduchá a najmä rýchla. Okrem sójového mäsa, ktoré sa dá použiť naozaj všestranne, je ďalšou obľúbenou lahôdkou tofu – vhodné je na tepelnú úpravu, ale jeho využitie nájdete aj v studenej kuchyni, napríklad namiesto syra do šalátov. Ak si kúpite naturálne tofu a ochutíte ho ovocím a medom, získate skvelú pochúťku plnú bielkovín. Rovnako chutný je aj tempeh, ktorý sa teší svojej obľube a je naozaj delikátnou náhradou mäsa. Nebojte sa ho vytiahnuť aj na grilovačke, určite potešíte nejedného vegetariána a možno aj ostatní vymenia klobásu za kúsok čerstvo ugrilovaného tempehu.

Bielkoviny získate aj z orechov, semiačok, klíčkov, kokosu, quinoi ba dokonca aj z kvalitného kakaového prášku. Stačí si párkrát prečítať, čo ktorá potravina obsahuje a raz dva budete zorientovaní a zároveň doprajete svojmu telu bielkoviny v množstve, ktoré naozaj potrebuje.

#RASTLINNÁ STRAVA#RASTLINNÉ BIELKOVINY#STRUKOVINY#ALTERNATÍVY ZA MÄSO
Elementy ženy: Vyšetrovaľ Matej Snopko

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28. január 2026 23:53