{"id":100226,"date":"2023-07-19T14:50:44","date_gmt":"2023-07-19T12:50:44","guid":{"rendered":"https:\/\/novanews.co.za\/rooirose\/?p=100226"},"modified":"2023-07-19T14:49:04","modified_gmt":"2023-07-19T12:49:04","slug":"vegetariese-dieet-genoeg-proteien","status":"publish","type":"post","link":"https:\/\/novanews.co.za\/rooirose\/vegetariese-dieet-genoeg-proteien\/","title":{"rendered":"Kan vegetar\u00efers ooit genoeg prote\u00efen kry?"},"content":{"rendered":"<p><em>Is daar genoeg prote\u00efene in jou vegetariese dieet? Deur Salom\u00e9 Delport<\/em><\/p>\n<p>&nbsp;<\/p>\n<p>Die vegetariese dieet is so gesond dat baie meer van ons dit kan volg, al doen jy dit net deur die week of net een dag per week \u2013 of net soms as jou vegetariese ma of kind of vriendin by jou kuier.<\/p>\n<p>Lees ook: <a href=\"https:\/\/novanews.co.za\/rooirose\/help-kind-vegetaries\/\" target=\"_blank\" rel=\"noopener noreferrer\">Help! My kind is vegetaries<\/a><\/p>\n<p>Maar daar is altyd \u2019n &#8220;<em><strong>maar<\/strong><\/em>&#8220;. Intelligente vegetari\u00ebrs weet dat dit nie so eenvoudig is as om net vleis weg te laat nie.\u00a0Dit verg bietjie kundigheid om plantprote\u00efene so in te sluit dat jy goed gevoed en gesond leef.<\/p>\n<p>Wat moet jy weet?<\/p>\n<p>&nbsp;<\/p>\n<h4>Re\u00ebl een van die vegetariese dieet:\u00a0 Gebruik \u00e1l jou alternatiewe prote\u00efene<\/h4>\n<p>Dit is maklik: ee elke dag &#8216;n eier, saam met neute, grondboontjiebotter en sojaprodukte.<\/p>\n<p>Onthou van al jou \u00e1nder beskikbare bronne ook, soos:<\/p>\n<ul>\n<li><strong>Suiwel,<\/strong> veral kaas en jogurt<\/li>\n<li>Al jou soorte<strong> boontjies<\/strong> soos ertjies, lensies kekerertjies, en<\/li>\n<li>Al jou soorte <strong>grane<\/strong> soos brood, rogbrood, hawermoutpap en selfs pasta<\/li>\n<\/ul>\n<div id=\"attachment_100277\" style=\"width: 464px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-100277\" class=\"size-medium wp-image-100277\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2018\/07\/iStock-952817042-454x600.jpg\" alt=\"Is daar genoeg prote\u00efene in jou vegetariese dieet?\" width=\"454\" height=\"600\" \/><p id=\"caption-attachment-100277\" class=\"wp-caption-text\">monticelllo\/istock images<\/p><\/div>\n<p>&nbsp;<\/p>\n<h4>Re\u00ebl twee van die vegetariese dieet:\u00a0 Tel jou prote\u00efene<\/h4>\n<p>Mense het sowat <strong>35-70g prote\u00efen per dag<\/strong> nodig. As jy 60kg weeg is 40g-50g prote\u00efen genoeg, s\u00ea die <strong>SA Poultry Association<\/strong>.<\/p>\n<p>Di\u00e9 handige lys wys jou hoeveel prote\u00efen is daar in elkeen van die gewildste kossoorte waarop vegetari\u00ebrs staatmaak vir prote\u00efen, sodat jy maklik jou sommetjies kan maak. Jy hoef nie fanaties te tel nie &#8211; net so dat jy oor &#8216;n periode van &#8216;n week gemiddeld genoeg kry.<\/p>\n<h4>Begin met &#8216;n eier<\/h4>\n<p>Een eier: 6g<\/p>\n<p>Omelet: 6 maal soveel eiers as wat per omelet gebruik is<\/p>\n<p>Quiche: 3-6g per porsie wat naastenby &#8216;n koppie sal vul<\/p>\n<p>Franse eierbrood, 1 sny: 8g<\/p>\n<p>&nbsp;<\/p>\n<p><strong>As jy \u2019n koppie van die volgende eet kry jy soveel prote\u00efen<\/strong><\/p>\n<p>Jogurt: 8g<\/p>\n<p>Lensies: 18g<\/p>\n<p>Edamame: 16g<\/p>\n<p>Geblike swartbone: 15g<\/p>\n<p>Kekerertjies: 14g<\/p>\n<p>Geblikte sousbone: 9g<\/p>\n<p>Quinoa: 8g<\/p>\n<p>Hawermout (rou): 5g<\/p>\n<p>Brusselse spruite: 4g<\/p>\n<p>Ertjies (vars, geblik of bevrore): 2g<\/p>\n<p>Broccoli: 2g<\/p>\n<p>&nbsp;<\/p>\n<p><strong>As jy \u2019n eetlepel van die volgende eet kry jy min of meer soveel prote\u00efen<\/strong><\/p>\n<p>Kaas: 7g<\/p>\n<p>Grondboontjiebotter: 3g<\/p>\n<p>Neute (almal): 3g<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Grane<\/strong><\/p>\n<p>Multigraan brood, 1 sny: 2,5g<\/p>\n<p>Witbrood, 1 sny: 1,8g<\/p>\n<p>Pasta, gaar, 1 koppie: 8g<\/p>\n<p>Rys, gaar, 1 koppie: 6g<\/p>\n<p>Mielies, gaar, 1 koppie: 2g<\/p>\n<p>Hawermout, rou, 1 koppie: 5g<\/p>\n<p>Koeskoes, gaar, 1 koppie: 6g<\/p>\n<p>Lees ook: <a href=\"https:\/\/novanews.co.za\/rooirose\/goed-wat-elke-slim-vegetarier-by-hul-dieet-sit\/\" target=\"_blank\" rel=\"noopener noreferrer\">5 goed wat elke slim vegetari\u00ebr by hul dieet sit<\/a><\/p>\n<div id=\"attachment_100275\" style=\"width: 510px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-100275\" class=\"size-medium wp-image-100275\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2018\/07\/iStock-643764514-500x336.jpg\" alt=\"Is daar genoeg prote\u00efene in jou vegetariese dieet?\" width=\"500\" height=\"336\" \/><p id=\"caption-attachment-100275\" class=\"wp-caption-text\">courtneyk\/istock images<\/p><\/div>\n<p>&nbsp;<\/p>\n<h4>Re\u00ebl drie van die vegetariese dieet: eet al die verskillende soorte prote\u00efenkosse<\/h4>\n<p>Soos jy seker weet word die prote\u00efene afgebreek na aminosure. Jou liggaam het aminosure vir omtrent elke denkbare funksie nodig, soos om spiere te bou en vir energie. Jy kan party aminosure self vervaardig maar daar is nege essensi\u00eble aminosure wat jy net van prote\u00efenryke kos soos eiers en rooivleis kan kry.<\/p>\n<p>Die prote\u00efenbronne verskil geweldig ten opsigte van die soorte aminosure daarin. Nie een plantbron kan alleen al 21 aminosure verskaf of al nege van die noodsaaklike aminosure nie.<\/p>\n<p>Dit is waar die ou re\u00ebl vandaan kom dat vegetari\u00ebrs wat nie eiers eet nie met elke ete neute en sade moet kombineer, of peule en grane moet saam eet.<\/p>\n<p>Gelukkig is jou metabolisme nie ingestel daarop dat jy die kombinasies tegelyk m\u00f3\u00e9t eet nie. Jy gebruik die aminosure soos hulle beskikbaar is.<\/p>\n<p>Die risiko wat besige vegetari\u00ebrs loop is om in \u2019n groef te verval\u00a0 &#8211; daardie ding van dag vir dag gou-gou indraf by die supermark en die naaste sojaburger te koop. So gebeur dit maklik dat jy te min van een of ander aminosuur inkry.<\/p>\n<p>As jy jou plantprote\u00efene in hierdie vier logiese groepe in jou kop sorteer is dit baie maklik om te sorg dat jy al jou aminosure inkry. \u2019n Lekker, maklike beginsel is om met elke ete iets uit ten minste twee van die groepe te kies.\u00a0 \u00a0Na jy \u2019n rukkie dit bewustelik gedoen het raak dit tweede natuur, en maak jy gou-gou outomaties die regte keuses.<\/p>\n<div id=\"attachment_100274\" style=\"width: 510px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-100274\" class=\"size-medium wp-image-100274\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2018\/07\/iStock-182188590-500x333.jpg\" alt=\"Is daar genoeg prote\u00efene in jou vegetariese dieet?\" width=\"500\" height=\"333\" \/><p id=\"caption-attachment-100274\" class=\"wp-caption-text\">Creativeye99\/istock images<\/p><\/div>\n<p><strong>Groep 1: Grane<\/strong><\/p>\n<p>Brood, pasta, spaghetti, macaroni, beskuit, beskuitjies, bruinrys, wilderys, bulgur, <em>millet<\/em>, mielies, hawermout, gars (barley), rog, quinoa, chiasade, koeskoes.<\/p>\n<p><strong>Groep 2: Peule\u00a0<\/strong><\/p>\n<p>Lensies, kekerertjies, alle soorte boontjies soos sousbone, limabone, witbone, swartboontjies, soja, grondbone, grondboontjiebotter, ertjies.<\/p>\n<p><strong>Groep 3: Neute (alles wat van bome af kom)<\/strong><\/p>\n<p>Amandels, okkerneute, pekans, Brasiliaanse neute, pistachios, kasjoeneute, dennepitte. Streng gesproke tel Nutella, kakao, koffie en sjokolade as neute.<\/p>\n<p><strong>Groep 4: Sade (alles wat uit \u2019n vrug of groente kom)<\/strong><\/p>\n<p>Sonneblomsaad, pampoensaad, chiasaad, grondbone, vlassaad, lynsaad, sesamsaad, papawersaad.<\/p>\n<p><a href=\"https:\/\/novanews.co.za\/rooirose\/kos\/vegetaries\/\" target=\"_blank\" rel=\"noopener noreferrer\">Klik hier vir heerlike vegetariese resepte<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Weet jy hoe om plantprote\u00efene te kies? Kyk hier of jou vegetariese dieet voldoen aan hierdie drie goue re\u00ebls vir prote\u00efene<\/p>\n","protected":false},"author":19,"featured_media":100276,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2949,2950,667],"tags":[23664,23823,136,620],"class_list":["post-100226","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-leef-gesond","category-dieet","category-gesondheid","tag-health","tag-diet","tag-gesondheid","tag-dieet"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Kan vegetar\u00efers ooit genoeg prote\u00efen kry? | rooi rose<\/title>\n<meta name=\"description\" content=\"Die vegetariese dieet is &#039;n uitstekende leefstylkeuse, as jy dit r\u00e9g doen. 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