Lent - a real challenge for those who are used to getting protein from meat and other animal products. Kitchenmag It says what can replace animal protein in a healthy way.
The protein has an important function - it is a building material for the cells in our body. If you are accustomed to getting it from animal products, the sharp rejection of meat, milk and eggs can turn into a real test for you, and serious health problems.
1. pulse
Peas, chickpeas, beans, lentils, soybeans and other legumes - true champions of the content of vegetable protein. They give a feeling of satiety for a long time, moreover, do not harm the figure: they are low in calories, but a lot of dietary fiber, that improve metabolism and provide the body a favorable environment for the breeding of useful microorganisms. Special attention is given soy. On top of it reduces the level of "bad" cholesterol, improves the kidneys and excreted carcinogen dioxin.
2. Cereals and bran
During Lent necessarily need to eat cereals. They not only contain vegetable protein, but also a number of essential amino acids that are not found in legumes. In those days, when you can eat cooked food, we recommend starting the day with rice, buckwheat, barley, corn, oats, barley or millet porridge, and bulgur, quinoa and couscous. They will fill the body with useful microelements, improve metabolism and satiate you until dinner.
No less useful and bran, especially oats. They contain vegetable protein and high-quality fatty acids. In addition, they have a non-digestible fiber, which increase peristalsis and cleanse the body of toxins. Bran is possible in a pure form, with water or added to the cereal, hot food and salads.
3. Nuts and seeds
The group of foods rich in vegetable protein, and include nuts. In addition, they are important for maintaining youth, because they help the body to produce special hormones that slow the aging process.
Most quality protein contains walnuts. Second place in the utility takes the almond. Their fruits can be mixed with dried fruits or salads to do with them. However, keep in mind that nuts - a fairly high-calorie product, so it is best to limit 4-5 pieces per day.
It is useful to eat and flax seeds, chia or sunflower - the last 24% composed of vegetable protein. However, it should be remembered that the body is able to fully absorb no more than 100 g of sunflower seeds per day.
4. mushrooms
protein stocks can be replenished using fungi. Fresh, dried, pickled or frozen. Some scholars are of the opinion that fungi saturate the body even better than meat. In addition, mushrooms are low in calories, which means you do not have to worry about the figure. Champions in taste and nutritional value are considered mushrooms, dried at the same time in Borovik concentration of nutrients are much higher than in fresh.
5. Vegetables and fruits
Vegetables and fruits - not the most generous source of protein, but they can provide all possible assistance in the delivery. Most should lean on zucchini, Brussels sprouts, potatoes, asparagus, cucumber, avocado, figs, dried apricots, figs, kiwi and bananas. Banana also increases the production of serotonin, responsible for good mood, and it is especially important during Lent, when a person is deprived of most of his customary pleasures.
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