2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
The post is a special period in the spiritual life of believers. It is a great opportunity to talk wholeheartedly with God and with yourself. Without the deep spiritual component, fasting becomes a simple diet and not the most beneficial for your health.
Up to 80-100 g of protein should be consumed during fasting in order to maintain good health and energy of the body, but in this case they should only be of plant origin. In fact, plant foods contain a lot of protein. Another issue is that not all plant proteins are well digested. Therefore, nutritionists recommend supplementing your meat-free diet with lots of fresh vegetables and herbs. These foods help absorb all the nutrients from legumes, nuts and grains that should form the basis of a lean diet.
Here are some basic ones sources of protein during fasting.
Lentils contain 24 g of protein per 100 g of dry product. It is considered to be one of the healthiest lean foods. In the Middle East it is called the meat of the poor, but there is nothing tastier than a hot lentil soup during Lent.
Ripe beans contain 21 g of vegetable protein per 100 g of dry product. Not everything of this weight is absorbed, but if you add salads with fresh herbs to beans, absorption will be better. You can always prepare a lean bean soup or beans in a pot.
Chickpeas contain about 20 g of protein per 100 g of dry product. Chickpea broth is very similar to chicken broth, it makes excellent lean soups.
Soy is also an excellent source of protein during fasting - 100 g of soy flour contains up to 35 g of protein. Soy cheese - tofu, contains 7-0 grams of protein per 100 g. But you should use soy with caution, in large quantities it is unfavorable for the thyroid gland.
Oatmeal contains 17 grams of protein per 100 g, and is also extremely rich in B vitamins and minerals such as phosphorus, magnesium, potassium, iron and copper.
Wheat bran contains 15.5 g of protein per 100 g of product. In addition, they have a high concentration of useful vitamins and minerals.
Peas contain 6, 7 grams of protein per 100 g of product. It is rich in vitamins and minerals, and at the same time low in calories. Therefore, soups with peas, pea stew and pea meatballs will be useful when you do not eat meat.
Cashews contain 25 g of vegetable protein per 100 g of nuts. But remember that cashews are the most caloric and fatty nut, you can eat only limited amounts for the day.
Walnuts contain 15 g of protein per 100 g of product. They also contain many useful fatty acids and minerals.
Almonds contain 21 g of protein per 100 grams when roasted and 15 g of protein if raw.
Sunflower seeds also contain 21 g of protein per 100 grams. They also contain large amounts of omega-6 fatty acids and omega-9 fatty acids, many minerals and vitamin E and B1, B5 and B9. Keep in mind that they contain over 50% fat and their consumption in large quantities is not desirable.
Peeled and dried pumpkin seeds contain 24 g of protein per 100 g. They are also rich in magnesium, potassium and zinc.
Quinoa contains 14 g of protein per 100 g. There are also many B vitamins. You can add it to stuffed peppers, stuffed zucchini, tomatoes and any similar stuffed vegetables. Quinoa salad can also be delicious lean dish.
Buckwheat contains 13 g of protein per 100 g of dry grains, and in addition there is a lot of iron, whose reserves are depleted quickly during fasting.
Millet contains about 11 g of protein per 100 g.
Sesame contains 19 g of protein per 100 g of seeds. It is also an excellent source of calcium.
In avocados, the protein is low, only 2 g per 100 g of product. But on the other hand, they are well absorbed and also have many useful fatty acids and fiber.
Brussels sprouts contain about 5 g of protein per 100 g.
Spinach contains about 3 g of protein per 100 g and is an excellent source of vitamins B and C.
Black bread, lean and sugar-free contains 7 g of protein per 100 g of product.
Dark chocolate with over 85% cocoa contains 11 to 13 g of protein per 100 grams.
The list does not claim to be exhaustive, but as you can see, getting enough protein during fasting it is not impossible. All you have to do is let your imagination run wild and cook your wonderful lean meals.
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The Best Sources Of High Quality Protein
The protein provides energy, maintains mood and cognition (cognition). It is a vital nutrient needed to build, maintain and repair tissues, cells and organs throughout the human body. The key to taking enough high quality protein is to add to your diet both animal and plant sources of protein.
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If you are trying to lose weight, we probably do not need to remind you that consuming more protein can help you reach the desired weight. Protein, even from sources such as vegetables, is absorbed slowly and gradually to help you feel full for longer and less likely to reach for junk food.
Healthy Menu During Fasting
Most experts believe that fasting is the ideal way to cleanse the human body. At the same time, it has been proven that many people during fasting decide that after losing food such as meat, cheese, cheese, etc., they will inevitably lose weight and forget themselves during meals.
17 Cheap And Healthy Sources Of Protein
The addition of food, rich in protein to your diet will help weight loss and increase muscle mass. There are many foods high in protein suitable for any diet, preference and budget. Browse the list of 17 healthy sources of protein which are affordable:
