Relevant information for vegetarians.
Protein (protein) is an important substance for our body. Proteins are divided into two groups: full, containing the eight essential amino acids and incomplete, not providing the full complement of amino acids. Complete proteins of animal origin, and defective plant.
When we talk about foods that contain protein, the first thing that comes to mind is meat. And his composition is really good percentage of protein and a certain amount of fat. Vegetable sources of protein have an advantage over animals calorie. And this is an important factor if you are trying to lose weight or maintain weight. However, making a meal plan, remember that it must be a combination of various sources beam, to the body receives all the essential amino acids in the correct amounts.
Sources of vegetable proteins
Quinoa (quinoa rice)
A plant native to South America. In 100 g of product contains about 16 g of protein, and some varieties up to 20 g. Quinoa is a complete protein source containing all essential for human amino acids, which makes it unique among other products of plant origin. Quinoa has a low glycemic index, is used in diets to control and reduce weight.
Soy
One of the richest sources of vegetable protein. 100 g of product is about 37 grams of protein.
Lentils
Each type of lentil, the excellent provider of protein, b vitamins, potassium, magnesium, phosphorus, calcium and fiber. In average 100 g of lentils will provide you 25 g of protein.
Nuts
A handful of nuts can make an important contribution to the nutrition of our body, because they contain healthy fats. 100 grams of almonds will provide you with around 20 grams of vegetable protein, peanut – 27G, cashew – 17 g, hazelnuts – 12 g, Brazil nuts – 16
Beans
Beans – a great source of plant protein and supplier of fiber, vitamins, minerals and lysine, an essential amino acid necessary for growth and tissue repair. 100 grams approximately 22 grams of protein.
Sesame seeds
One of the oldest plants cultivated by man. Nutritional value of sesame seeds is high. 100 g – 18 g protein. This is an invaluable supplier of unsaturated fatty acids, amino acids and minerals (calcium, phosphorus, potassium, magnesium).
Of course, it is impossible to eat some sesame seeds, but for variety and add-ons menu is a great option.
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