H3 VLEESVERVANGER EN NOTEN/ZADEN
SAMENSTELING EN VOEDINGSWAARDE
Vlees vervangen
Vleesvervangers moet voldoende kwalitatief eiwit, ijzer en vitamine B12 bevatten
In deze producten is de mate waarin eiwit kan voorzien in de behoeft aan essentiële AZ lager (veel
lager bij seitan)
Opvangen door combinatie met andere plantaardige eiwitten of door gebruik melkproducten
en eieren
Peulvruchten zoals linzen en kikkererwten bevatten niet alle 9 essentiële AZ
Sojabonen wel alle essentiële AZ
Noten = energierijke VM
Rijk aan vetten (50-70%) OVV
15-25% eiwitten
Minder dan 10% KH
Vitamine B en mineralen (Ca, P, Mg, K)
Uitzonderingen
o Kastanje ong. 40% KH, 1% vet, 3% eiwitten
o Kokosnoot 36% vet, ong. 1/3 VV
Ongepelde noten worden na oogsten best gedroogd
Vochtige noten schimmelden snel, met kans op vorming mycotoxinen
Noten op koele, donkere, luchtige plaats bewaren
Seitan, producten obv mycoproteïnes, temphé, tofu vaak verrijkt met vitamine B2 en ijzer
Vlees volwaardig vervangen
Seitan, tofu, quorn bevatten deze niet en daarom verrijkt
AANBEVELINGEN
- Peulvruchten 1x per week
- Handje noten: kleine hand per dag
Zie fiches
Zie p. 77-83 voor soorten
Zie p. 84-85 indelingscriteria
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