Recently, more and more people are switching to vegetarian food. The better to replace the meat, said healthystyle.info
Read to the end to get the most useful information.
Athletes, inspired example of Scott Jurek (one of the most renowned marathon runners in the world, which adheres to a vegan diet since 1999), also decided to give up meat. But a change in diet - it is something more than an attempt to replace the meat in its vegetarian counterpart. This important change in lifestyle.
So the vegetarian versions of your favorite foods, such as chicken nuggets without meat or Italian sausage with tofu, in fact, not much more useful than their meat counterparts. Most of them have serious processing and contain large amounts of sodium.
Regardless of whether you have passed on the vegetarian diet for weight loss, or think that vegetarianism will make you stronger and fitter, please drawn attention to the contact list to find out about the worst meat substitutes, and how to fill your plate with protein healthy vegetable dishes.
Worst meat substitutes
1. Veggie burgers and chicken nuggets
Normally, frozen vegetarian meat substitutes do not contain large amounts of fat, but they have a lot of salt. For example, the average veggie burger contains about 400 mg of sodium.
Nuggets even worse. A serving of vegetarian nuggets contains one-third of the recommended daily sodium American Association of Heart Rate. Some products were cooked in sauce or marinade, which of course adds visual and taste, but increases the excretion of sodium and sodium glutamate. If you are going to strictly adhere to a vegan diet, carefully study the product labels. In some of them, in fact, it is possible to detect the protein of animal origin.
2. protein powder
Want to speed up muscle growth? Adding whey powder in the morning smoothies. But do not turn this into one of the main sources of protein. According to nutritionists, supplements can not replace quality proteins found in meat or dairy products. If you still prefer supplements, choose unsweetened powder that contains natural ingredients.
3. Roasted, salted nuts
Nuts contain a serving of healthy fats in addition to protein, but if they are covered with salt or sugar, it will bring more harm than good. Miodowa fried snack, and raw almonds not added to the diet of a teaspoon of sugar and 60 mg of sodium. In addition, roasted nuts, most likely do not contain as many useful elements. Roasting kills a large number of nutrients.
4. Deli meats with tofu
Everyone knows that tofu - a protein, energy and useful products with low fat content. But when it takes the form of sausages, pepperoni, bologna sausages or roasted turkey, he becomes no better than meat. Many meat alternatives, one of which is tofu, in fact, equivalent to processed meat delicacies, which usually contain a large amount of sodium. Tofu products made from beans and do not contain antibiotics, added hormones and animal products, but they still are food processing.
5. Cheese
Cheese - a great source of protein and calcium, so the 30-60 grams of cheese every day will not harm the body.
What not to do is to replace the beef or chicken in their diet sandwiches of white bread and cheese for dinner every night. Despite its advantages, the cheese contains a large amount of calories, fat, sodium and cholesterol, and can be quickly deposited in your stomach and sides.
Milk - a more intelligent source of protein on the basis of dairy products. It contains 7-8 grams of protein per cup full. The protein has all nine essential amino acids that are not produced by the body, so we must get them from food.
The best meat substitutes
1. Soya beans
Soya - is a complete protein rich in amino acids, which is certainly useful any steak, as it contains a lot of calories and artery-clogging fat and cholesterol. Champions of the world's nutritional properties of legumes - soybeans - rich in vitamins, minerals, fiber and plant compounds capable of fighting various diseases. It is best to consume soy in the least processed forms. Edamame, soy milk, tofu and natto - the best option.
2. Beans, peas and lentils
Legumes - an inexpensive way to replenish protein stores. The cup lentils, for example, contains 18 grams of protein along with fiber, vitamins and minerals. Lentils quickly prepared and it can be added to salads, sauces for pasta or use as a garnish. Also try adding peas in a salad or vegetable soup or beans to submit as a garnish. Prepare hummus of chickpeas and use it for sandwiches.
3. Seeds and raw nuts
Nuts and seeds are a super source of vegetable protein and fiber and vitamin E. Some of them are rich in alpha-lipoic acid - version plant useful for heart omega-3 fatty acid. However, they contain a sufficiently large amount of fat, so watch portion size (Almond serving is 30 grams - about 23 pieces, which contain 164 calories and 6 grams squirrel). Choose dried, but the unsalted variety. I want to eat something more "harmful"? Use peanut butter as a base for a sandwich or enjoy it as part of snacks, such as eating with apple slices.
4. Cannabis seeds and quinoa
Quinoa seeds and hemp - examples of the ideal protein source. A cup of quinoa contains 9 grams of natural plant protein, so anyone looking for a healthy alternative to meat, should definitely add it to your diet.
In addition to the protein, hemp seeds contain omega-3 fatty acids. Add powdered hemp smoothies or whole seeds to salads and cereal. Do not forget to crush seeds or chew them carefully as you will not get the protein and fatty acids, if they are intact.
5. wholegrains
Grain - an excellent source of protein as well as fiber, vitamins, minerals and antioxidants that help fight disease. Just make sure that grains that you choose solid as processed grains lose fat, natural vitamins, minerals, and most of the protein.
Choose multizlakovye products. By themselves, the majority of grains, seeds, nuts and legumes do not contain all nine essential amino acids. But when you combine grains with legumes or beans with nuts or seeds, you get a complete protein. Try brown rice with legumes, couscous of whole wheat with lentils or hummus, made of garbanzo beans and sesame seeds.
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