{"id":2824,"date":"2024-08-29T11:25:52","date_gmt":"2024-08-29T15:25:52","guid":{"rendered":"http:\/\/nutrideportiva.cl\/?page_id=2824"},"modified":"2024-08-29T11:25:53","modified_gmt":"2024-08-29T15:25:53","slug":"proteinas-plant-based","status":"publish","type":"page","link":"https:\/\/nutrideportiva.cl\/index.php\/proteinas-plant-based\/","title":{"rendered":"Proteinas Plant Based !"},"content":{"rendered":"\n

Una porci\u00f3n de prote\u00edna se define com\u00fanmente como la cantidad de nutrientes que proporciona un alimento rico en prote\u00ednas y que es comparable a un huevo est\u00e1ndar mediano, seg\u00fan los criterios establecidos por la USDA. En esta secci\u00f3n, te presento una lista de alimentos de origen vegetal altos en prote\u00ednas, donde cada porci\u00f3n ha sido calculada para que se equipare a la cantidad de prote\u00edna que encontrar\u00edas en un huevo est\u00e1ndar. <\/p>\n\n\n\n

Utilizando herramientas como la calculadora de porciones de la pir\u00e1mide alimenticia y tomando en cuenta las gu\u00edas de intercambio de porciones, he creado esta lista para ampliar tu acceso a una variedad m\u00e1s rica de fuentes de prote\u00ednas vegetales. Esto te permitir\u00e1 diversificar tu dieta y asegurar un consumo adecuado de prote\u00ednas, incluso en una alimentaci\u00f3n basada en plantas.<\/p>\n\n\n\n\n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n\n\n\n\n

Los alimentos y las listas que encontrar\u00e1s aqu\u00ed est\u00e1n calculados y organizados principalmente utilizando par\u00e1metros de la USDA como fuente oficial<\/strong>, complementados con datos de otras fuentes y bases de datos no oficiales. Aunque hemos puesto el m\u00e1ximo cuidado en asegurar la precisi\u00f3n, es posible que existan peque\u00f1as variaciones o errores, pero nos acercamos lo m\u00e1s posible a la realidad de los alimentos presentados.<\/p>\n\n\n\n

Crear una lista completa que abarque toda la variedad existente es un desaf\u00edo debido a las limitaciones en la investigaci\u00f3n actual. Sin embargo, mi objetivo es ofrecerte la mayor diversidad posible, especialmente en lo que respecta a porciones de prote\u00ednas de origen vegetal, para ayudarte a ampliar tu espectro alimentario.<\/p>\n\n\n\n

Alimento<\/th>\n Peso en Crudo (g)<\/th>\n Peso en Cocido (g)<\/th>\n Calor\u00edas<\/th>\n Prote\u00ednas (g)<\/strong><\/th>\n Grasas (g)<\/th>\n Carbohidratos (g)<\/th>\n <\/tr>\n <\/thead>\n
Tofu Firme<\/td>\n 100 g<\/td>\n N\/A<\/td>\n 70<\/td>\n 8.0<\/strong><\/td>\n 4.0<\/td>\n 2.0<\/td>\n <\/tr>\n
Lentejas Crudas<\/td>\n 50 g<\/td>\n 140 g<\/td>\n 110<\/td>\n 7.5<\/strong><\/td>\n 0.9<\/td>\n 9.5<\/td>\n <\/tr>\n
Guisantes Verdes Crudos<\/td>\n 75 g<\/td>\n 100 g<\/td>\n 65<\/td>\n 7.0<\/strong><\/td>\n 0.4<\/td>\n 9.0<\/td>\n <\/tr>\n
Edamame Crudo<\/td>\n 70 g<\/td>\n 100 g<\/td>\n 85<\/td>\n 8.5<\/strong><\/td>\n 3.0<\/td>\n 5.0<\/td>\n <\/tr>\n
Semillas de Calabaza<\/td>\n 20 g<\/td>\n N\/A<\/td>\n 110<\/td>\n 7.0<\/strong><\/td>\n 3.5<\/td>\n 4.0<\/td>\n <\/tr>\n
Espirulina<\/td>\n 15 g<\/td>\n N\/A<\/td>\n 60<\/td>\n 8.0<\/strong><\/td>\n 1.0<\/td>\n 3.5<\/td>\n <\/tr>\n
Almendra (Harina)<\/td>\n 30 g<\/td>\n N\/A<\/td>\n 160<\/td>\n 8.0<\/strong><\/td>\n 3.8<\/td>\n 9.5<\/td>\n <\/tr>\n
Germen de Trigo<\/td>\n 25 g<\/td>\n N\/A<\/td>\n 90<\/td>\n 7.5<\/strong><\/td>\n 1.5<\/td>\n 5.5<\/td>\n <\/tr>\n
Tempeh<\/td>\n 50 g<\/td>\n N\/A<\/td>\n 100<\/td>\n 10.0<\/strong><\/td>\n 3.0<\/td>\n 5.5<\/td>\n <\/tr>\n
Harina de Garbanzo<\/td>\n 30 g<\/td>\n N\/A<\/td>\n 110<\/td>\n 7.0<\/strong><\/td>\n 1.5<\/td>\n 7.5<\/td>\n <\/tr>\n
Quinoa Cruda<\/td>\n 30 g<\/td>\n 90 g<\/td>\n 100<\/td>\n 7.5<\/strong><\/td>\n 1.8<\/td>\n 9.0<\/td>\n <\/tr>\n
Semillas de Ch\u00eda<\/td>\n 15 g<\/td>\n N\/A<\/td>\n 80<\/td>\n 7.0<\/strong><\/td>\n 3.5<\/td>\n 2.0<\/td>\n <\/tr>\n
Semillas de Girasol<\/td>\n 25 g<\/td>\n N\/A<\/td>\n 120<\/td>\n 8.0<\/strong><\/td>\n 4.0<\/td>\n 9.0<\/td>\n <\/tr>\n
Tofu Seda<\/td>\n 100 g<\/td>\n N\/A<\/td>\n 70<\/td>\n 7.0<\/strong><\/td>\n 2.7<\/td>\n 3.0<\/td>\n <\/tr>\n
Harina de Almendra<\/td>\n 30 g<\/td>\n N\/A<\/td>\n 150<\/td>\n 7.5<\/strong><\/td>\n 3.5<\/td>\n 6.0<\/td>\n <\/tr>\n
Garbanzos Cocidos<\/td>\n 50 g<\/td>\n 130 g<\/td>\n 120<\/td>\n 7.0<\/strong><\/td>\n 2.0<\/td>\n 9.0<\/td>\n <\/tr>\n
Avena Cruda<\/td>\n 40 g<\/td>\n 100 g<\/td>\n 150<\/td>\n 7.5<\/strong><\/td>\n 2.5<\/td>\n 8.0<\/td>\n <\/tr>\n
Frijoles Negros Cocidos<\/td>\n 50 g<\/td>\n 120 g<\/td>\n 140<\/td>\n 8.0<\/strong><\/td>\n 2.0<\/td>\n 7.0<\/td>\n <\/tr>\n
Frijoles Mung Cocidos<\/td>\n 50 g<\/td>\n 120 g<\/td>\n 130<\/td>\n 7.0<\/strong><\/td>\n 1.5<\/td>\n 6.0<\/td>\n <\/tr>\n
Almendra<\/td>\n 25 g<\/td>\n N\/A<\/td>\n 150<\/td>\n 7.0<\/strong><\/td>\n 3.5<\/td>\n 5.5<\/td>\n <\/tr>\n
Soja Cocida<\/td>\n 50 g<\/td>\n 120 g<\/td>\n 150<\/td>\n 10.0<\/strong><\/td>\n 3.0<\/td>\n 8.0<\/td>\n <\/tr>\n
Semillas de C\u00e1\u00f1amo<\/td>\n 20 g<\/td>\n N\/A<\/td>\n 110<\/td>\n 7.5<\/strong><\/td>\n 3.3<\/td>\n 2.0<\/td>\n <\/tr>\n
Lentejas Germinadas<\/td>\n 50 g<\/td>\n N\/A<\/td>\n 90<\/td>\n 8.0<\/strong><\/td>\n 0.9<\/td>\n 7.0<\/td>\n <\/tr>\n
Espelta Cocida<\/td>\n 50 g<\/td>\n 120 g<\/td>\n 130<\/td>\n 7.0<\/strong><\/td>\n 1.8<\/td>\n 6.5<\/td>\n <\/tr>\n
\n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n\n\n\n\n\n

Esta lista se actualizar\u00e1 peri\u00f3dicamente para incluir m\u00e1s alimentos con el tiempo. Estoy comprometido en ampliar y mejorar la variedad de opciones de prote\u00ednas vegetales disponibles para ti.<\/p>\n\n\n\n

A medida que se realicen nuevas investigaciones y se descubran m\u00e1s fuentes de prote\u00ednas, ir\u00e9 agregando estos alimentos a la lista. Te invito a volver regularmente para ver las \u00faltimas incorporaciones y asegurarte de que est\u00e1s aprovechando al m\u00e1ximo la diversidad de prote\u00ednas vegetales en tu dieta.<\/p>\n\n\n\n

Alimento<\/th>\n Peso en Crudo (g)<\/th>\n Peso en Cocido (g)<\/th>\n Calor\u00edas<\/th>\n Prote\u00ednas (g)<\/strong><\/th>\n Grasas (g)<\/th>\n Carbohidratos (g)<\/th>\n <\/tr>\n <\/thead>\n
Frijoles Rojos Cocidos<\/td>\n 50 g<\/td>\n 120 g<\/td>\n 125<\/td>\n 8.0<\/strong><\/td>\n 0.9<\/td>\n 8.0<\/td>\n <\/tr>\n
Guisantes Cocidos<\/td>\n 50 g<\/td>\n 120 g<\/td>\n 75<\/td>\n 7.0<\/strong><\/td>\n 0.4<\/td>\n 7.0<\/td>\n <\/tr>\n
Harina de Altramuz<\/td>\n 30 g<\/td>\n N\/A<\/td>\n 105<\/td>\n 8.5<\/strong><\/td>\n 2.0<\/td>\n 6.0<\/td>\n <\/tr>\n
Jud\u00edas Blancas Cocidas<\/td>\n 50 g<\/td>\n 120 g<\/td>\n 115<\/td>\n 7.0<\/strong><\/td>\n 0.5<\/td>\n 9.0<\/td>\n <\/tr>\n
Soya Texturizada<\/td>\n 20 g<\/td>\n 50 g<\/td>\n 90<\/td>\n 8.0<\/strong><\/td>\n 0.5<\/td>\n 7.0<\/td>\n <\/tr>\n
Habas Cocidas<\/td>\n 50 g<\/td>\n 120 g<\/td>\n 105<\/td>\n 7.5<\/strong><\/td>\n 0.6<\/td>\n 8.0<\/td>\n <\/tr>\n
Semillas de Lino<\/td>\n 15 g<\/td>\n N\/A<\/td>\n 80<\/td>\n 7.0<\/strong><\/td>\n 3.0<\/td>\n 3.5<\/td>\n <\/tr>\n
Couscous Crudo<\/td>\n 30 g<\/td>\n 90 g<\/td>\n 110<\/td>\n 7.5<\/strong><\/td>\n 0.8<\/td>\n 8.0<\/td>\n <\/tr>\n
Miso (Pasta)<\/td>\n 30 g<\/td>\n N\/A<\/td>\n 70<\/td>\n 7.0<\/strong><\/td>\n 1.5<\/td>\n 5.0<\/td>\n <\/tr>\n
Semillas de Amapola<\/td>\n 15 g<\/td>\n N\/A<\/td>\n 90<\/td>\n 7.0<\/strong><\/td>\n 3.5<\/td>\n 4.0<\/td>\n <\/tr>\n
Germen de Ma\u00edz<\/td>\n 20 g<\/td>\n N\/A<\/td>\n 75<\/td>\n 7.0<\/strong><\/td>\n 1.8<\/td>\n 7.0<\/td>\n <\/tr>\n
Harina de Amaranto<\/td>\n 30 g<\/td>\n N\/A<\/td>\n 115<\/td>\n 7.5<\/strong><\/td>\n 2.0<\/td>\n 9.0<\/td>\n <\/tr>\n
Frijol Mungo Crudo<\/td>\n 40 g<\/td>\n 120 g<\/td>\n 110<\/td>\n 7.5<\/strong><\/td>\n 0.8<\/td>\n 7.0<\/td>\n <\/tr>\n
Guisantes Secos<\/td>\n 50 g<\/td>\n 140 g<\/td>\n 115<\/td>\n 7.5<\/strong><\/td>\n 0.5<\/td>\n 8.5<\/td>\n <\/tr>\n
Hummus<\/td>\n 50 g<\/td>\n N\/A<\/td>\n 120<\/td>\n 7.5<\/strong><\/td>\n 3.0<\/td>\n 7.0<\/td>\n <\/tr>\n
Casta\u00f1as de Caj\u00fa<\/td>\n 20 g<\/td>\n N\/A<\/td>\n 100<\/td>\n 7.0<\/strong><\/td>\n 3.0<\/td>\n 6.0<\/td>\n <\/tr>\n
Trigo Sarraceno<\/td>\n 40 g<\/td>\n 120 g<\/td>\n 120<\/td>\n 8.0<\/strong><\/td>\n 1.0<\/td>\n 9.0<\/td>\n <\/tr>\n
Pasta de Lentejas<\/td>\n 30 g<\/td>\n 90 g<\/td>\n 110<\/td>\n 8.0<\/strong><\/td>\n 1.0<\/td>\n 9.0<\/td>\n <\/tr>\n
Prote\u00edna de Arveja (Polvo)<\/td>\n 20 g<\/td>\n N\/A<\/td>\n 85<\/td>\n 8.0<\/strong><\/td>\n 2.0<\/td>\n 3.0<\/td>\n <\/tr>\n
S\u00e9mola de Trigo<\/td>\n 30 g<\/td>\n 90 g<\/td>\n 110<\/td>\n 7.0<\/strong><\/td>\n 0.8<\/td>\n 9.5<\/td>\n <\/tr>\n
Tofu Frito<\/td>\n 50 g<\/td>\n N\/A<\/td>\n 150<\/td>\n 8.0<\/strong><\/td>\n 4.0<\/td>\n 8.0<\/td>\n <\/tr>\n
Amaranto Cocido<\/td>\n 40 g<\/td>\n 120 g<\/td>\n 125<\/td>\n 7.5<\/strong><\/td>\n 2.0<\/td>\n 8.5<\/td>\n <\/tr>\n
Tofu Marinado<\/td>\n 50 g<\/td>\n N\/A<\/td>\n 135<\/td>\n 8.0<\/strong><\/td>\n 3.0<\/td>\n 7.0<\/td>\n <\/tr>\n
\n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n\n\n","protected":false},"excerpt":{"rendered":"

Una porci\u00f3n de prote\u00edna se define com\u00fanmente como la cantidad de nutrientes que proporciona un alimento rico en prote\u00ednas y que es comparable a un […]<\/p>\n","protected":false},"author":1,"featured_media":2825,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-2824","page","type-page","status-publish","has-post-thumbnail","hentry"],"_links":{"self":[{"href":"https:\/\/nutrideportiva.cl\/index.php\/wp-json\/wp\/v2\/pages\/2824","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/nutrideportiva.cl\/index.php\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/nutrideportiva.cl\/index.php\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/nutrideportiva.cl\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/nutrideportiva.cl\/index.php\/wp-json\/wp\/v2\/comments?post=2824"}],"version-history":[{"count":1,"href":"https:\/\/nutrideportiva.cl\/index.php\/wp-json\/wp\/v2\/pages\/2824\/revisions"}],"predecessor-version":[{"id":2827,"href":"https:\/\/nutrideportiva.cl\/index.php\/wp-json\/wp\/v2\/pages\/2824\/revisions\/2827"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/nutrideportiva.cl\/index.php\/wp-json\/wp\/v2\/media\/2825"}],"wp:attachment":[{"href":"https:\/\/nutrideportiva.cl\/index.php\/wp-json\/wp\/v2\/media?parent=2824"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}

Alimento<\/th>\n Peso en Crudo (g)<\/th>\n Peso en Cocido (g)<\/th>\n Calor\u00edas<\/th>\n Prote\u00ednas (g)<\/strong><\/th>\n Grasas (g)<\/th>\n Carbohidratos (g)<\/th>\n <\/tr>\n <\/thead>\n
Harina de Trigo Integral<\/td>\n 30 g<\/td>\n N\/A<\/td>\n 110<\/td>\n 7.5<\/strong><\/td>\n 1.0<\/td>\n 8.0<\/td>\n <\/tr>\n
Soja Verde Cocida<\/td>\n 50 g<\/td>\n 120 g<\/td>\n 120<\/td>\n 8.0<\/strong><\/td>\n 2.0<\/td>\n 7.0<\/td>\n <\/tr>\n
Alverja Cocida<\/td>\n 50 g<\/td>\n 120 g<\/td>\n 95<\/td>\n 7.5<\/strong><\/td>\n 1.0<\/td>\n 6.5<\/td>\n <\/tr>\n
Trigo Bulgar Cocido<\/td>\n 50 g<\/td>\n 120 g<\/td>\n 130<\/td>\n 7.0<\/strong><\/td>\n 1.0<\/td>\n 9.0<\/td>\n <\/tr>\n
Semillas de Albahaca<\/td>\n 15 g<\/td>\n N\/A<\/td>\n 85<\/td>\n 7.5<\/strong><\/td>\n 2.5<\/td>\n 3.5<\/td>\n <\/tr>\n
Macarrones de Trigo Integral<\/td>\n 40 g<\/td>\n 120 g<\/td>\n 140<\/td>\n 8.0<\/strong><\/td>\n 1.5<\/td>\n 9.5<\/td>\n <\/tr>\n
Pasta de Espelta<\/td>\n 40 g<\/td>\n 120 g<\/td>\n 145<\/td>\n 8.5<\/strong><\/td>\n 2.0<\/td>\n 8.5<\/td>\n <\/tr>\n
Cusc\u00fas de Ma\u00edz<\/td>\n 40 g<\/td>\n 120 g<\/td>\n 135<\/td>\n 7.5<\/strong><\/td>\n 1.0<\/td>\n 8.5<\/td>\n <\/tr>\n
Soba Noodles<\/td>\n 40 g<\/td>\n 120 g<\/td>\n 140<\/td>\n 7.5<\/strong><\/td>\n 2.0<\/td>\n 8.5<\/td>\n <\/tr>\n
Harina de Alforf\u00f3n<\/td>\n 30 g<\/td>\n N\/A<\/td>\n 105<\/td>\n 7.5<\/strong><\/td>\n 1.5<\/td>\n 7.0<\/td>\n <\/tr>\n
Arroz Salvaje Cocido<\/td>\n 50 g<\/td>\n 120 g<\/td>\n 125<\/td>\n 7.0<\/strong><\/td>\n 0.8<\/td>\n 8.5<\/td>\n <\/tr>\n
Seit\u00e1n<\/td>\n 50 g<\/td>\n N\/A<\/td>\n 120<\/td>\n 10.0<\/strong><\/td>\n 1.5<\/td>\n 5.0<\/td>\n <\/tr>\n
Harina de Teff<\/td>\n 30 g<\/td>\n N\/A<\/td>\n 115<\/td>\n 7.0<\/strong><\/td>\n 1.0<\/td>\n 9.0<\/td>\n <\/tr>\n
Guisantes Partidos Cocidos<\/td>\n 50 g<\/td>\n 120 g<\/td>\n 115<\/td>\n 8.0<\/strong><\/td>\n 0.8<\/td>\n 8.0<\/td>\n <\/tr>\n
Maca en Polvo<\/td>\n 20 g<\/td>\n N\/A<\/td>\n 80<\/td>\n 7.0<\/strong><\/td>\n 0.5<\/td>\n 5.5<\/td>\n <\/tr>\n
Hojuelas de Amaranto<\/td>\n 30 g<\/td>\n N\/A<\/td>\n 130<\/td>\n 7.0<\/strong><\/td>\n 2.0<\/td>\n 9.0<\/td>\n <\/tr>\n
Sorgo Cocido<\/td>\n 50 g<\/td>\n 120 g<\/td>\n 125<\/td>\n 7.0<\/strong><\/td>\n 1.0<\/td>\n 9.0<\/td>\n <\/tr>\n
Couscous Integral<\/td>\n 40 g<\/td>\n 120 g<\/td>\n 135<\/td>\n 7.5<\/strong><\/td>\n 1.5<\/td>\n 8.5<\/td>\n <\/tr>\n
Farro Cocido<\/td>\n 50 g<\/td>\n 120 g<\/td>\n 125<\/td>\n 7.0<\/strong><\/td>\n 1.0<\/td>\n 8.5<\/td>\n <\/tr>\n
Harina de Coco<\/td>\n 30 g<\/td>\n N\/A<\/td>\n 100<\/td>\n 7.0<\/strong><\/td>\n 1.5<\/td>\n 8.0<\/td>\n <\/tr>\n
Harina de Soya<\/td>\n 25 g<\/td>\n N\/A<\/td>\n 95<\/td>\n 8.0<\/strong><\/td>\n 2.5<\/td>\n 7.0<\/td>\n <\/tr>\n
Prote\u00edna de Soya en Polvo<\/td>\n 20 g<\/td>\n N\/A<\/td>\n 85<\/td>\n 8.0<\/strong><\/td>\n 2.0<\/td>\n 3.0<\/td>\n <\/tr>\n
Pasta de Espinacas<\/td>\n 40 g<\/td>\n 120 g<\/td>\n 135<\/td>\n 7.5<\/strong><\/td>\n 1.0<\/td>\n 9.0<\/td>\n <\/tr>\n