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Proteínas vegetales, mis favoritas - Comienzo hoy, escuela de vida

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Cuando nos enseñaron lo de la pirámide de la alimentación en el cole nos contaron también los nutrientes principales que necesitábamos y dónde encontrarlos.

Recuerdo que para no liarme básicamente dividía entre hidratos de carbono/reino vegetal y proteínas/reino animal. Siendo esta una clasificación muy vaga y con infinitud de salvedades me servía más o menos.

Pero el hecho es que, igual que entre el blanco y el negro hay variedad de tonos de grises, en la mayoría de los alimentos encontramos los nutrientes complementándose.

Si bien en la cabeza asocias proteínas a carne, pescado y huevos la realidad, afortunadamente, es muchísimo más rica. El problema puede estar en que en nuestra dieta mediterránea no tenemos incorporados determinados alimentos que nos vienen de otras culturas y que son riquísimos en este nutriente o, peor aún, los conocemos pero no sabemos cómo prepararlos o incluirlos en nuestros platos.

Después de un tiempo de probar cosas nuevas y de integrarlas en mi alimentación diaria he hecho una lista las proteínas vegetales principales (hay más fuentes de proteína pero éstas son las que contienen porcentajes más altos) que te cuento aquí:

Soja: Cuando oyes hablar de transgénicos la soja es lo primero que se menciona, si te preocupa el consumo de este tipo de alimentos fíjate bien en el etiquetado antes de comprarlos.

Encontramos soja con alto valor proteico en los siguientes preparados:

Seitán:

Ningún otro alimento merece con más derecho el apelativo de «carne vegetal» no solo por su alto contenido en proteína casi un 25% sino también por su olor, su sabor y sobre todo consistencia. Lo guay es que se puede cocinar de exactamente de las mismas maneras de las que cocinas la carne:  a la plancha, frito, rebozado, salteado, guisado, mechado...

El seitán es gluten de trigo (que es donde están las proteínas) y es de muy buena digestión. Evidentemente no es apto para personas con celiaquía.

seitan

Tofu: 

El tofu es un derivado de la soja amarilla, de delicado sabor y textura cremosa y ligera y combina muy bien con alimentos de todo tipo ya que absorbe el sabor de los alimentos que lo acompañan.
Lo compro en un bloque lo troceo en daditos, lo salteo en la sartén y lo incorporo a mi wok de verduras para obtener un plato único completo. Os podemos dar recetas con tofu que resultarán riquísimas, ¡hacédnoslo saber!

tofu-catagory

El tempeh:

El tempeh es un alimento originario de Indonesia, elaborado también a partir de soja amarilla parcialmente cocinada y fermentada. Contiene casi un 20% de proteína de altísima calidad, está totalmente libre de colesterol, es súper digestivo gracias a las encimas de la fermentación, contiene vitaminas del grupo B y B12, entre otras.

Mi experiencia es el que es más duro de comer y preparar pues tiene un sabor «particular», pero si decides hacer un cambio de alimentación puede ser un aliado perfecto para tu salud.

Sliced_tempeh

Y por último…

Legumbres:

Es ideal comerlas varias veces a la semana, acompañadas de cereales integrales (arroz, quinoa, mijo) constituyen una buena base de proteína. Si hasta ahora te han sentado mal, prueba a cocerlas con un poco de alga Kombu o Wakame porque facilitan la absorción de nutrientes al mismo tiempo que se cocinan más rápidamente.

A mi me encantan pero no siempre apetece un plato de cuchara así que las hiervo con un poco de sal y las añado a ensaladas, mis favoritas garbanzos (especialmente el humus), judías pintas y azuki. Las lentejas, que también están muy ricas en patés o ensaladas, las reservo para los días más fríos.

Os quería decir que menudo cuando decididnos pasar de una alimentación basada en alimentos de origen animal a una dieta más vegetal, puede que nuestro organismo se rebele , porque es fácil decidir un cambio a nivel mental e intuir sus ventajas a largo plazo y nuestra mente puede aceptar cambios rápidos pero nuestro cuerpo, que tiene una vibración más lenta necesita más tiempo, por lo que debemos ir poco a poco introduciendo estas nuevas variedades.

Es importante estar pendientes de cómo va a repercutir a nivel sensorial y emocional…si tu cuerpo espera un filete con patatas, y le das seitan con verduras, pues como que no le va a molar el cambio, te lo digo ya…esto es como todo, crear hábitos al principio es difícil, sobre todo si son saludables.

Si os interesa saber más sobre este cambio de alimentación, y sobre todo conseguir recetas ricas para ir incorporando estos nuevos nutrientes a tu vida, escribidnos porque podemos hacer monográficos de recetas con cada uno de estos alimentos.

Esperamos que os animéis a comer conscientemente y que comencéis hoy mismo. ¡Contádnos!

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Codirectora de Comienzo hoy. Documentalista inquieta con muchas ganas de compartir contigo mi experiencia en una nueva manera de vivir con más energía y bienestar. Si la vida está hecha de cambios y movimiento ¿por qué no vas a cambiar tú? Este es tu momento, grita ahora ¡COMIENZO HOY!
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