Exemplos de um bom lanche - Who doesn't love a good snack?

Quem não gosta de um bom lanche? 

O problema é que, se você não tiver cuidado, o lanches nunca param. A menos que você escolha o lanche certo, ou seja, algo saboroso o suficiente para acabar com os seus desejos e satisfatório o suficiente para impedi-lo de voltar a comer mais.
A chave pode ser a proteína. Em um estudo de 2012, pesquisadores da Universidade de Missouri descobriram que entre as mulheres saudáveis, aquelas que comeram um lanche com alto nivel proteico se sentiu cheio por mais tempo do que as mulheres que comeram lanches com médio ou baixo nivel proteico
"Vinte e quatro gramas de proteína é mais do que algumas pessoas têm numa refeição"
Alguns pontos de referência: duas colheres de sopa de manteiga de amendoim contém oito gramas, quatro gramas de queijo cottage com baixo teor de gordura tem 14 gramas. Iogurte grego, pode ter, tanto ou o dobro da proteína que um iogurte tradicional.
Aqui fica então alguns exemplos:

• Queijo cottage com canela e uvas faz um lanche fácil que contem 26 gramas de proteína. 
• 50 gramas de pedaços de soja e cerca de quatro figos contem cerca de 22 gramas de proteína 
• 1 xícara de iogurte desnatado com 1,5 gramas de amêndoas picadas contem cerca de 21 gramas de proteína. 

Fonte: FitnessMagazine

English Version

Who doesn't love a good snack?

The problem is, if you're not careful, the snacking never stops. Unless you pick the right snack, that something tasty enough to quell your cravings and satisfying enough to keep you from coming back for more.
The key may be protein. In a 2012 study, University of Missouri researchers found that among healthy women, those who ate a high-protein snack (defined as one containing 24 grams of the good stuff) felt full for longer than women who ate medium- or low-protein snacks.
"Twenty-four grams of protein is more than some people have in a meal," Elizabeth M. Ward, RD, tells The Huffington Post. "Snacks with that much protein will have substantial calories, and people need to account for that."
A few points of reference: A large hard-boiled egg clocks in at six grams of protein. Two tablespoons of crunchy, unsalted peanut butter contains eight grams. And four ounces of low-fat cottage cheese has 14 grams. Greek yogurt, the current darling of the high-protein snack world, can have as much as twice the protein as traditional yogurt.
We asked Ward and other nutrition experts to share some suggestions for a tasty snack meeting the 24-grams-of-protein requirement -- and some truly do seem like a meal. Check out the expert-approved snacks below, then share your favorite high-protein snack in the comments!

• Two pieces of deli turkey rolled with two pieces of reduced-fat Swiss cheese will give you those 24 grams, says Katherine Brooking, MS, RD.
• cinnamon, cottage cheese and grapes make an easy snack that packs in 26 grams of protein.
• Two ounces of soy-nuts and about four figs will clock in around 22 grams of protein, says Angela Ginn-Meadow, RD, LDN, CDE, spokesperson for the Academy of Nutrition and Dietetics.
• dry roasted edamame. Snacking on just half of a cup gives you 28 grams of protein.
•  Beef jerky -three ounces of beef jerky for those 24 grams of protein. 
• mix 1 cup of nonfat yogurt with 1.5 ounces of chopped almonds for about 21 grams of protein.

Source: FitnessMagazine

Posted in: Nutrição, Receitas