{"id":21464,"date":"2021-03-22T17:18:02","date_gmt":"2021-03-22T16:18:02","guid":{"rendered":"https:\/\/www.mgc.es\/?p=21464"},"modified":"2021-07-07T12:39:54","modified_gmt":"2021-07-07T10:39:54","slug":"els-10-aliments-mes-rics-en-proteines","status":"publish","type":"post","link":"https:\/\/www.mgc.es\/ca\/blog\/els-10-aliments-mes-rics-en-proteines\/","title":{"rendered":"Els 10 aliments m\u00e9s rics en prote\u00efnes"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 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\/els-10-aliments-mes-rics-en-proteines\/#Per_que_necessitem_proteines\" >Per qu\u00e8 necessitem prote\u00efnes<\/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\/els-10-aliments-mes-rics-en-proteines\/#Quantes_en_necessitem\" >Quantes en necessitem<\/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\/els-10-aliments-mes-rics-en-proteines\/#10_dels_aliments_mes_rics_en_proteines\" >10 dels aliments m\u00e9s rics en prote\u00efnes<\/a><\/li><\/ul><\/nav><\/div>\n\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2021\/03\/salmon-c.jpg\" alt=\"\" class=\"wp-image-21446\" width=\"800\" height=\"500\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2021\/03\/salmon-c.jpg 800w, https:\/\/www.mgc.es\/wp-content\/uploads\/2021\/03\/salmon-c-440x275.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2021\/03\/salmon-c-768x480.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/figure>\n\n\n\n<p>Les prote\u00efnes s\u00f3n un dels tres grups indispensables de macronutrients i s\u00f3n imprescindibles en totes les edats. Constitueixen els components b\u00e0sics dels \u00f2rgans, els m\u00fasculs, la pell i fins i tot de les hormones; per tant, \u00e9s evident que cal ingerir-ne prou quantitat en la dieta di\u00e0ria.<\/p>\n\n\n\n<p>Tot seguit explicarem quantes prote\u00efnes necessitem i quins aliments en les proporcionen.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Per_que_necessitem_proteines\"><\/span><strong>Per qu\u00e8 necessitem prote\u00efnes<\/strong><strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Les prote\u00efnes, com ja hem dit, s\u00f3n un component b\u00e0sic de la vida i s\u00f3n essencials en molts dels processos vitals del cos hum\u00e0, incloent-hi el creixement de les c\u00e8l\u00b7lules i la restauraci\u00f3 dels teixits. Tamb\u00e9 s&#8217;encarreguen de fabricar enzims, hormones i altres subst\u00e0ncies qu\u00edmiques del cos.<\/p>\n\n\n\n<p>Si menges cada dia productes d&#8217;origen animal (carn, peix, ous i lactis), per regla general ja haur\u00e0s ingerit les prote\u00efnes indispensables. Ara b\u00e9, si tens tend\u00e8ncies vegetarianes o, encara m\u00e9s, veganes, pot ser m\u00e9s complicat que arribis al l\u00edmit necessari.<\/p>\n\n\n<p>[mautic type=&#8221;content&#8221; slot=&#8221;ebook-02-ca&#8221; \/]<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Quantes_en_necessitem\"><\/span><strong>Quantes en necessitem<\/strong><strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ja sabem, doncs, que \u00e9s un macronutrient essencial, i un consum que no n&#8217;inclogui les proporcions necess\u00e0ries pot afectar greument la salut, encara que hi ha opinions diverses sobre quines quantitats di\u00e0ries en cal ingerir. Les guies actuals recomanen que haurien de constituir entre el 10 % i el 15 % del total de calories de la dieta.<\/p>\n\n\n\n<p>Malgrat tot, el tema suscita molt de debat i els cient\u00edfics no s&#8217;hi acaben de posar d&#8217;acord. Si ens centrem en les recomanacions de l&#8217;Organitzaci\u00f3 Mundial de la Salut (OMS), s&#8217;aconsella de consumir entre 0,8 i 1 gram diari de prote\u00efnes per kilogram de pes corporal.<\/p>\n\n\n\n<p>Aix\u00f2 vol dir que cal que siguin entre 56 i 90 grams diaris, com a m\u00ednim, en un home adult de pes mitj\u00e0 i que fa activitat f\u00edsica moderada. En el cas de les dones, amb unes condicions f\u00edsiques an\u00e0logues, el consum s&#8217;hauria de situar entre 46 i 75 grams diaris.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"500\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2021\/03\/pollo-parrilla.jpg\" alt=\"\" class=\"wp-image-21453\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2021\/03\/pollo-parrilla.jpg 800w, https:\/\/www.mgc.es\/wp-content\/uploads\/2021\/03\/pollo-parrilla-440x275.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2021\/03\/pollo-parrilla-768x480.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/figure>\n\n\n\n<p>Cal tenir en compte que les necessitats canvien al llarg de la vida, i a partir dels 50 anys se n&#8217;han d&#8217;augmentar les quantitats. Passa igual amb les dones embarassades i lactants, i tamb\u00e9 durant l&#8217;adolesc\u00e8ncia, en qu\u00e8 les dosis de prote\u00efnes han de ser m\u00e9s elevades. De la mateixa manera, durant la recuperaci\u00f3 de malalties o de traumatismes el cos en demana quantitats superiors, com, finalment, succeeix en el cas dels atletes i esportistes d&#8217;alt rendiment.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_dels_aliments_mes_rics_en_proteines\"><\/span><strong>10 dels aliments m\u00e9s rics en prote\u00efnes<\/strong><strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>El pollastre<\/strong><\/li><\/ul>\n\n\n\n<p>La carn magra del pollastre cont\u00e9 cap a 31 grams de prote\u00efnes per cada raci\u00f3 de 100 grams, cosa que el converteix en un bon substitut de la carn vermella, una font tradicional de prote\u00efna per\u00f2 que no hem de consumir m\u00e9s d&#8217;un o un parell de cops al mes.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>El salm\u00f3<\/strong><\/li><\/ul>\n\n\n\n<p>Inclou 20 g de prote\u00efna per cada 100 grams. Si, a m\u00e9s, tenim en compte que cont\u00e9 el greix m\u00e9s saludable per al cos, amb m\u00e9s ra\u00f3 ha de formar part de la dieta.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>El tofu<\/strong><\/li><\/ul>\n\n\n\n<p>Cont\u00e9 8 g de prote\u00efna per cada 100 grams de producte, i \u00e9s una bona soluci\u00f3 per als vegetarians i els vegans \u2014o per a qualsevol que vulgui reduir la ingesta de carn. Tamb\u00e9 inclou fibra, calci i ferro.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>La quinoa<\/strong><\/li><\/ul>\n\n\n\n<p>Tamb\u00e9 \u00e9s una bona font de prote\u00efnes, i a banda d&#8217;aix\u00f2, no t\u00e9 gluten i proporciona vitamines del grup B, ferro, potassi i vitamina E.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Els fesols<\/strong><\/li><\/ul>\n\n\n\n<p>Els humils fesols no tan sols contenen 24 grams de prote\u00efna per cada 100 g, sin\u00f3 que aporten ferro, zinc, potassi, folats i vitamines B<sub>6<\/sub> i K. S\u00f3n, doncs, un altre recurs imprescindible per als vegans.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Els ous<\/strong><\/li><\/ul>\n\n\n\n<p>Cada ou cont\u00e9 aproximadament 8 g de prote\u00efnes. Tamb\u00e9 s\u00f3n rics en altres vitamines i minerals, com ara la B i D o la colina (o constituent de l&#8217;acetilcolina, que \u00e9s un neurotransmissor).<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"500\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2021\/03\/huevo-p-agua.jpg\" alt=\"\" class=\"wp-image-21460\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2021\/03\/huevo-p-agua.jpg 800w, https:\/\/www.mgc.es\/wp-content\/uploads\/2021\/03\/huevo-p-agua-440x275.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2021\/03\/huevo-p-agua-768x480.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/figure>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Els cigrons<\/strong><\/li><\/ul>\n\n\n\n<p>\u00c9s un ingredient indispensable de la majoria d&#8217;escudelles, olles i potatges espanyols, que cont\u00e9 19 g de prote\u00efna per cada raci\u00f3 de 100 grams.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Les llenties<\/strong><\/li><\/ul>\n\n\n\n<p>M\u00e9s llegums &#8220;humils\u201d que, tanmateix, contenen 9 g per cada raci\u00f3 de 100 grams. I, a m\u00e9s a m\u00e9s, aporten ferro, potassi i fibra. Atipen for\u00e7a i si es fan estofades \u201cv\u00eddues\u201d o amb vegetals (\u00e9s a dir sense carn salada o fumada) s\u00f3n la mar de saludables.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Mantegues de fruita seca<\/strong><\/li><\/ul>\n\n\n\n<p>Com ara la mantega de cacauets o d&#8217;ametlles: no \u00fanicament s\u00f3n molt bones sin\u00f3 que aporten 25 grams de prote\u00efna per cada raci\u00f3 de 100.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Les pipes de carabassa<\/strong><\/li><\/ul>\n\n\n\n<p>S\u00f3n ideals per fer l&#8217;aperitiu, tenen 19 g de prote\u00efna per cada raci\u00f3 de 100 g i, a m\u00e9s a m\u00e9s, inclouen altres nutrients essencials, com ara el zinc, el magnesi, el ferro, el potassi i el calci.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Les prote\u00efnes s\u00f3n un dels tres grups indispensables de macronutrients i s\u00f3n imprescindibles en totes les edats. Constitueixen els components b\u00e0sics dels \u00f2rgans, els m\u00fasculs, la pell i fins i tot de les hormones; per tant, \u00e9s evident que cal ingerir-ne prou quantitat en la dieta di\u00e0ria. Tot seguit explicarem quantes prote\u00efnes necessitem i quins [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":21446,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[658],"tags":[384,417],"class_list":["post-21464","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-alimentacio-nutricio","tag-alimentacio","tag-dieta-ca"],"featured_image_src":"https:\/\/www.mgc.es\/wp-content\/uploads\/2021\/03\/salmon-c.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 v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Els 10 aliments m\u00e9s rics en prote\u00efnes - 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\/els-10-aliments-mes-rics-en-proteines\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Els 10 aliments m\u00e9s rics en prote\u00efnes - MGC M\u00fatua\" \/>\n<meta property=\"og:description\" content=\"Les prote\u00efnes s\u00f3n un dels tres grups indispensables de macronutrients i s\u00f3n imprescindibles en totes les edats. Constitueixen els components b\u00e0sics dels \u00f2rgans, els m\u00fasculs, la pell i fins i tot de les hormones; per tant, \u00e9s evident que cal ingerir-ne prou quantitat en la dieta di\u00e0ria. Tot seguit explicarem quantes prote\u00efnes necessitem i quins [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.mgc.es\/ca\/blog\/els-10-aliments-mes-rics-en-proteines\/\" \/>\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=\"2021-03-22T16:18:02+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-07-07T10:39:54+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2021\/03\/salmon-c.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"800\" \/>\n\t<meta property=\"og:image:height\" content=\"500\" \/>\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=\"4 minuts\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Els 10 aliments m\u00e9s rics en prote\u00efnes - 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\/els-10-aliments-mes-rics-en-proteines\/","og_locale":"ca_ES","og_type":"article","og_title":"Els 10 aliments m\u00e9s rics en prote\u00efnes - MGC M\u00fatua","og_description":"Les prote\u00efnes s\u00f3n un dels tres grups indispensables de macronutrients i s\u00f3n imprescindibles en totes les edats. 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