{"id":11711,"date":"2018-11-08T00:00:00","date_gmt":"2018-11-07T23:00:00","guid":{"rendered":"http:\/\/web-server-devel.mgc.es\/proteines-per-a-vegetarians\/"},"modified":"2021-07-08T11:36:07","modified_gmt":"2021-07-08T09:36:07","slug":"proteines-per-a-vegetarians","status":"publish","type":"post","link":"https:\/\/www.mgc.es\/ca\/blog\/proteines-per-a-vegetarians\/","title":{"rendered":"Prote\u00efnes per a vegetarians"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_1 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\"><p class=\"ez-toc-title\" style=\"cursor:inherit\">\u00cdndex de continguts<\/p>\n<\/div><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.mgc.es\/ca\/blog\/proteines-per-a-vegetarians\/#Si_estas_pensant_a_fer-te_vegetaria%E2%80%A6\" >Si est\u00e0s pensant a fer-te vegetari\u00e0&#8230;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.mgc.es\/ca\/blog\/proteines-per-a-vegetarians\/#Fonts_bones_de_proteina_no_animal\" >Fonts bones de prote\u00efna no animal<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.mgc.es\/ca\/blog\/proteines-per-a-vegetarians\/#Pot_ser_que_et_falti_proteina\" >Pot ser que et falti prote\u00efna?<\/a><\/li><\/ul><\/nav><\/div>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-5315\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2018\/11\/lentejas-curry2.jpg\" alt=\"Bol de lentejas con curry\" width=\"800\" height=\"533\" \/><\/p>\n<p>Hi ha tres categories fonamentals de nutrients: els hidrats de carboni (o carbohidrats o, simplement, hidrats), els greixos (o l\u00edpids) i les prote\u00efnes. Els tres s\u00f3n fonamentals en la nutrici\u00f3 humana. La dieta b\u00e0sica ha d&#8217;estar composta dels tres, que aporten calories al cos, idealment, en els percentatges orientatius seg\u00fcents:<!--more--><\/p>\n<ul>\n<li>Calories aportades per hidrats, entre el 40 y el 60% del total<\/li>\n<li>Calories aportades per greixos, sobre el 30%<\/li>\n<li>Calories aportades per les prote\u00efnes: al voltant del 15%.<\/li>\n<\/ul>\n<p>Fa anys que es van posar de moda les dietes que limitaven, o fins i tot suprimien, les calories d&#8217;un dels grups: hi havia dietes sense greixos, sense hidrats i sense prote\u00efnes, les dietes carencials. La comunitat cient\u00edfica est\u00e0 d&#8217;acord a afirmar que aquestes dietes no sols s\u00f3n ineficaces a mitj\u00e0 termini, sin\u00f3 perjudicials per a la salut. En el cas que ens ocupa, el de les prote\u00efnes, una dieta que les suprim\u00eds del tot comportaria la mort en pocs mesos. La causa? B\u00e9, diguem, per simplificar, que hi ha amino\u00e0cids essencials que l&#8217;organisme no pot obtenir si no \u00e9s de les prote\u00efnes, fet que les fa imprescindibles.<\/p>\n<p>La saviesa popular limita les prote\u00efnes a la carn, els ous i altres aliments de proced\u00e8ncia animal. Per\u00f2, si b\u00e9 les carns s\u00f3n potser la millor font de prote\u00efnes, hi ha altres aliments que contenen prote\u00efnes de bona qualitat, afortunadament per als vegetarians i vegans que, en major o menor mesura, suprimeixen de la seva dieta els aliments d&#8217;origen animal.<\/p>\n<p>La tend\u00e8ncia actual \u2013basada en l&#8217;evid\u00e8ncia cient\u00edfica\u2013 \u00e9s augmentar la proporci\u00f3 de prote\u00efnes d&#8217;origen vegetal respecte a les de proced\u00e8ncia animal. Per exemple, \u00e9s molt millor substituir les salsitxes o altres carns processades per nous, cereals integrals i llenties. Diversos estudis afirmen que aix\u00f2 podria conduir a una vida molt m\u00e9s llarga.<\/p>\n<p>[mautic type=&#8221;content&#8221; slot=&#8221;ebook-02-ca&#8221; \/]<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Si_estas_pensant_a_fer-te_vegetaria%E2%80%A6\"><\/span>Si est\u00e0s pensant a fer-te vegetari\u00e0&#8230;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>L&#8217;\u00fanica cosa que t&#8217;has d&#8217;assegurar \u00e9s que has de continuar tenint la valuosa i necess\u00e0ria aportaci\u00f3 de nutrients. Alguns vegetarians continuen menjant ous, formatge o llet, encara que suprimeixen les carns. En principi poden estar tranquils, perqu\u00e8 tots ells aporten bones prote\u00efnes. Per\u00f2 els vegetarians extrems i els vegans han d&#8217;assegurar l&#8217;aportaci\u00f3 proteica. Hi ha molts aliments vegetals que tenen prote\u00efnes, per\u00f2 no tots.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-5312\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2018\/11\/derivados-soja.jpg\" alt=\"Derivados de la soja\" width=\"800\" height=\"552\" \/><\/p>\n<p>Les necessitats de prote\u00efnes di\u00e0ries s\u00f3n, per grups d&#8217;edats i sexes:<\/p>\n<ul>\n<li>Lact\u00e0ncia: 2,43 g\/kg de pes en el primer mes de vida<\/li>\n<li>Infants en edat de creixement: 1,2 g\/kg.<\/li>\n<li>Adults: 0,75 g\/kg.<\/li>\n<li>En el cas de les dones, les necessitats augmenten durant l&#8217;embar\u00e0s i la lact\u00e0ncia.<\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"Fonts_bones_de_proteina_no_animal\"><\/span>Fonts bones de prote\u00efna no animal<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Les millors fonts de prote\u00efna vegetariana s\u00f3n:<\/p>\n<ul>\n<li>Quinoa. Cont\u00e9 tots els amino\u00e0cids essencials<\/li>\n<li>Soja i els seus derivats (tofu, llet de soja, tempeh&#8230;). Potser el tofu sigui el producte de soja m\u00e9s conegut<\/li>\n<li>Llenties, que contenen 26 g de prote\u00efnes per cada 100 g<\/li>\n<li>Fruita seca<\/li>\n<li>Llavors: de xia, de gira-sol, de lli, de carbassa<\/li>\n<li>Mongetes: tant si s\u00f3n blanques, negres o pintes<\/li>\n<li>Els cigrons<\/li>\n<li>Els alvocats<\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"Pot_ser_que_et_falti_proteina\"><\/span>Pot ser que et falti prote\u00efna?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Els s\u00edmptomes m\u00e9s habituals de la falta de prote\u00efnes en la dieta s\u00f3n:<\/p>\n<ul>\n<li>Est\u00e0s feble, tens dolors musculars i, sovint, rampes.<\/li>\n<li>Est\u00e0s m\u00e9s fluix \u2013menys fort\u2013 que abans. Tens menys massa muscular.<\/li>\n<li>Est\u00e0s molt cansat i fins i tot et trobes ensopit.<\/li>\n<li>Has perdut greix corporal.<\/li>\n<li>Est\u00e0s anormalment inflat (per exemple, els turmells) i tens acumulaci\u00f3 de l\u00edquids.<\/li>\n<li>Tens problemes de pell: esquerdes, sequedat, picors. Les teves ferides, fins i tot les petites, triguen m\u00e9s a cicatritzar.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Hi ha tres categories fonamentals de nutrients: els hidrats de carboni (o carbohidrats o, simplement, hidrats), els greixos (o l\u00edpids) i les prote\u00efnes. Els tres s\u00f3n fonamentals en la nutrici\u00f3 humana. La dieta b\u00e0sica ha d&#8217;estar composta dels tres, que aporten calories al cos, idealment, en els percentatges orientatius seg\u00fcents:<\/p>\n","protected":false},"author":3,"featured_media":14559,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[658],"tags":[384,481],"class_list":["post-11711","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-alimentacio-nutricio","tag-alimentacio","tag-prevencio"],"featured_image_src":"https:\/\/www.mgc.es\/wp-content\/uploads\/2019\/11\/lentejas-curry2.jpg","author_info":{"display_name":"Revista Inter\u00e8s Mutu","author_link":"https:\/\/www.mgc.es\/ca\/blog\/author\/interesmutu\/"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Prote\u00efnes per a vegetarians - MGC M\u00fatua<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.mgc.es\/ca\/blog\/proteines-per-a-vegetarians\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Prote\u00efnes per a vegetarians - MGC M\u00fatua\" \/>\n<meta property=\"og:description\" content=\"Hi ha tres categories fonamentals de nutrients: els hidrats de carboni (o carbohidrats o, simplement, hidrats), els greixos (o l\u00edpids) i les prote\u00efnes. Els tres s\u00f3n fonamentals en la nutrici\u00f3 humana. La dieta b\u00e0sica ha d&#8217;estar composta dels tres, que aporten calories al cos, idealment, en els percentatges orientatius seg\u00fcents:\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.mgc.es\/ca\/blog\/proteines-per-a-vegetarians\/\" \/>\n<meta property=\"og:site_name\" content=\"MGC M\u00fatua\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/mgcmutua\" \/>\n<meta property=\"article:published_time\" content=\"2018-11-07T23:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-07-08T09:36:07+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2019\/11\/lentejas-curry2.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"800\" \/>\n\t<meta property=\"og:image:height\" content=\"533\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Revista Inter\u00e8s Mutu\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@mgcmutua\" \/>\n<meta name=\"twitter:site\" content=\"@mgcmutua\" \/>\n<meta name=\"twitter:label1\" content=\"Escrit per\" \/>\n\t<meta name=\"twitter:data1\" content=\"Revista Inter\u00e8s Mutu\" \/>\n\t<meta name=\"twitter:label2\" content=\"Temps estimat de lectura\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minuts\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Prote\u00efnes per a vegetarians - MGC M\u00fatua","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.mgc.es\/ca\/blog\/proteines-per-a-vegetarians\/","og_locale":"ca_ES","og_type":"article","og_title":"Prote\u00efnes per a vegetarians - MGC M\u00fatua","og_description":"Hi ha tres categories fonamentals de nutrients: els hidrats de carboni (o carbohidrats o, simplement, hidrats), els greixos (o l\u00edpids) i les prote\u00efnes. 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