2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Nutritionists recommend that you include it at every meal food that is rich in proteinas they are an important part of a healthy and balanced diet.
They are also necessary if you have decided to lose weight, so that in case of calorie deficit, muscle fat is not burned and so you get a beautiful and tight body.
The more active your life, the more more protein you need. The average formula is as follows: a person should consume 0.8 grams of protein per kilogram of body weight per day (this rule does not apply to children).
It is believed that this amount can only be obtained with products of animal origin. However, if you are vegan or do not like meat, then we have good news for you. There are many products with which you will be able to get the necessary daily dose of protein.
1. Black beans
One serving of this product contains 15 grams of protein. The same amount is contained in 50 grams of pork or in 2 chicken legs. In addition, black beans are an excellent source of fiber, vitamins and minerals. They also contain many antioxidants and it also has anti-inflammatory properties. This product also contains little fat, which is also an indisputable plus.
2. Bob Lima
This is a variety of white bean. It has a creamy taste, which is why it is also called oily. It contains a lot of fiber, iron, magnesium, calcium, protein, fat and vitamins. One serving of it contains 14 grams of protein, which is equivalent to one serving of scrambled eggs.
3. Almond or almond oil
60 grams of these nuts or 1 tablespoon of almond oil contain 12 grams of protein, as well as 400 ml of milk. In addition, it is rich in various nutrients, minerals, antioxidants, vitamins, calcium, magnesium and iron.
4. Lentils
Like legumes, so lentils are a rich source of protein, as in one portion they are 18 grams. In addition, it is rich in fiber, vitamins and minerals.
5. Soy
Soy is excellent high protein meat substitute and is only slightly inferior to meat in terms of the beneficial antioxidants it contains. In addition, it is rich in B vitamins and proteins, and in one serving they are 18 grams. The same amount is contained in 75 grams of salmon or 180 grams of cottage cheese.
6. Quinoa
One cup of boiled quinoa contains 8 grams of protein, and it also does not contain gluten. It is one of the few plants that contains all the essential amino acids. It is also rich in fiber, magnesium, vitamins E and B, iron, potassium, calcium, phosphorus and the most important antioxidants. Quinoa has a very low glycemic index, which is especially important in controlling blood sugar.
7. Spinach
We all remember the children's movie Popeye the Sailor, and even there he always resorted to spinach when he needed strength. However, we do not recommend consuming canned spinach, as fresh contains much more vitamins and minerals. With 300 grams of it you will get 9 grams of protein. It is a rich source of folic acid, which is very important for cell growth and health, as well as for expectant mothers.
8. Buckwheat
It does not contain gluten and has a low glycemic index, so it is ideal for people with diabetes and those who want to lose weight. In addition, buckwheat is an excellent source of easily digestible protein. 100 grams of it contains 12.6 grams of protein. For comparison, the same amount is contained in 2 boiled eggs.
9. Hummus
100 grams of hummus contains 8 grams of protein. This is equivalent to a glass of skim milk or 2 tablespoons of minced meat. You can easily prepare this dish even yourself. It is enough to mix a jar with chickpeas, a clove of garlic, olive oil, sesame tahini, lemon juice and salt in a food processor and mix everything well.
10. Jackfruit
Jackfruit fruits are very nutritious. In India, this is called the bread of the poor, but it is important high protein meat substitute, 250 grams of it contains the same amount of protein as a glass of skim milk. In addition, it is a real storehouse of vitamins A, B and C, and jackfruit is a rich source of magnesium and folic acid.
To this day, there is no consensus on whether it is right and whether you can completely give up products of animal origin. However, as you can see, products that are a rich source of protein, are not small at all.
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