The first week is approaching the home stretch Great Lent. And some fasting people may already feel the consequences of refusing fast food: meat, fish, eggs, dairy products. Dizziness, weakness, lethargy are possible. This suggests that you need to reconsider your lean diet. And first of all, analyze if it contains enough plant proteins.
“Protein serves as a plastic material for building all cells of the human body. Lack of protein reduces the synthesis of hormones, antibodies, hemoglobin. Therefore, during Lent, it is important to monitor its amount in your diet and fill the missing animal products with foods that are rich in vegetable protein, ”- the famous nutritionist wrote on her page on social networks Svetlana Fus.
Top 10 foods high in plant protein
How much protein do we need per day. For 1 kg of normal body weight, 1 g of protein is needed. Pay attention to the phrase "normal mass". Because if you weigh 120 kg, you don't need to eat 120 g of protein. You need to calculate how much you should weigh from your normal body mass index. And build your daily diet from this figure.
So, what foods contain vegetable protein and how much is there in 100 g of these foods.
- Soy meat 52 g
- Soy 35 g
- Peanuts 26.5 g
- Sunflower seeds 21 g
- Hazelnut 16 g
- Walnut 14 g
- Lentils 9 g
- Beans, cooked peas 8.4 g
- White mushroom 3.7 g
- Cauliflower 1.9 g
Adds interesting sauces and seasonings to lean dishes - and they will acquire a bright taste / istockphoto.com
How to eat foods high in vegetable protein
Eating beans and mushrooms every day is guaranteed to bloat. These products have certain rules, observing which you will protect yourself from troubles from the gastrointestinal tract.
Nuts
Perhaps the most fatty and high-calorie product of the lean menu. For example, 100 g of walnuts has 654 calories, and 100 g of roasted peanuts has 587 calories. Like a bar of chocolate. So if you cuddle nuts for two cheeks, after Lent you run the risk of being among the buyers of clothes of battle sizes. In addition, excess fat has a negative effect on the functioning of the pancreas and liver. Therefore, we eat no more than 50 g of nuts per day. It is better to buy nuts in shells: peeled nuts are processed with "chemistry" and contain fewer nutrients.
Nuts are the main source of vegetable protein in a lean diet / istockphoto.com
Legumes
There is practically the same amount of protein in them as in chicken, hard cheese, and fish. But you should not replenish protein reserves only at the expense of peas, beans or chickpeas. This food is heavy enough to digest. Therefore, by the way, you should not combine them with bread, nuts or mushrooms. Perfect combination with vegetables. It is also important to soak the legumes before cooking to reduce their phytic acid content. It disrupts the absorption of macronutrients and minerals and is to blame for the "musical" effect. Alternate legumes. Let's say you have beans for lunch today, chickpeas tomorrow, and lentils the day after tomorrow.
Mushrooms
One of the hardest foods to digest. Therefore, do not eat them for dinner and do not consume more than 100 g per day. Eat 1-2 times a week. Do not buy champignons or oyster mushrooms of the second freshness: with blackened caps and other signs that they have been on the counter for several days. The fact is that mushrooms accumulate toxins, therefore, over time, edible mushrooms can turn into poisonous ones.
It will also be interesting for you to read:
5 must-read prayers during Lent
Lenten holidays: recipes for lenten dishes for the festive table
Lenten holidays: recipes for lenten dishes for the festive table
