The idea that protein only comes from meat is a myth.

You do not need a steak to meet daily protein requirements as there are healthier sources of protein to choose from.

Almost all foods contain small amounts of protein and is very easy to get the daily requirement of protein in beans , grains , nuts and some green leafy vegetables , which have less cholesterol and fat than meat and are usually cheaper .

Beans and lentils

Number of proteins : the beans have 12-14 grams per cup cooked , the lentils 18 grams per cup cooked .

Legumes in general are good sources of protein for vegetarians and vegans , as well as for those who want to control fat and cholesterol.

Nuts

Number of proteins : Nuts have 8 grams of protein per 1/4 cup .

Besides proteins , the nut is considered one of the healthiest nuts because they are high in antioxidants that help our body to halt and reverse the effects of molecules that damage cells and cause oxidation.

Chia Seeds

Protein amount : 4 g of complete protein.

Chia has all 9 amino acids in appropriate proportions.

Has an amino acid score of 115% when the total is 100%.

These nine amino acids are tryptophan , threonine , isoleucine, leucine , lysine, methionine + cystine, histidine, phenylalanine + tyrosine and valine.

Eggs

Protein amount : 6 g per egg.

The protein in eggs has the highest biological value of protein the body needs all food , including beef.
egg yolks contain vitamin B12 deficiency common in vegetarian diets can cause problems with thinking , attention , humor and at the same time, raise levels of homocysteine ​​in the blood , a risk factor for heart disease , dementia and Alzheimer's.

Avocado - Avocado

Amount of Protein : 5 g per avocado .

All vegetables contain between 1 and 2 g of protein per cup, but the avocado (which is technically a fruit) tops them all .

Although 5 g does not sound like a lot of protein , avocado contains all nine essential amino acids that the body can not produce on its own to build muscle and create more protein , in addition to omega -3 fatty acids to keep your heart and healthy brain .

Avocados not only provide protein to build muscle but also to mount a rapid response immunity during the flu season , amino acids are necessary for immune protein synthesis at the time of infection.

Rice and other pseudo grains

Amount of protein : 5 to 7 g of protein per cup.

The grains of barley , rye , rice and maize contain important amounts of protein.

Wheat protein provides more herbal than any other food .

However, as gluten intolerance of wheat, barley and rye is increasing due to the growing use of these grains in processed foods, the good news is that eating protein is gluten free corn, rice and pseudograins , food being cooked and served as grains, but technically seeds : quinoa , buckwheat , amaranth , millet and brown rice .

Blue corn is 30 percent more protein than normal corn .

Tofu

Amount of protein : 20 g of protein .

Vegetable Protein Soy-based , very popular due to its high calcium and high protein intake . 

Ideal for overweight people with excess cholesterol , heart disease , gynecological disorders , menopause, and diabetes for its low sugar content .

Protein requirements :

Babies need about 10 grams a day.

Adolescents men need up to 52 grams a day .

Adolescent women need 46 grams a day .

Adult men need about 56 grams a day .

Adult women need about 46 grams a day .


Pregnant or breastfeeding need 71 grams of protein a day .

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