Search
Language
Twice as much protein on the plate!
Table of Contents
1. It's meat
It is an integral part of many people's daily diet and the best source of protein. In fact, an animal product contains high nutritional protein and exogenous amino acids, which the body is unable to produce. In addition, meat contains minerals such as iron, zinc, phosphorus, and vitamin B. Attention should be paid to saturated fats in meat.2. The diversity
It is worth reducing meat intake! Meat meals should be coated with fish or other protein-rich foods.3. It's thin meat
chicken, turkey, rabbit, veal, lean beef; when consuming red meat, i.e. pork, lamb or fat beef, moderate it is not necessary to immediately exclude it from the diet, but it is worth limiting its consumption.4. It's a way of preparing
It is preferable if the meat is cooked, steamed or fried without fat.5. It's a bet on quality
It is best to buy meat from a certain source, without harmful substances.6. Fish
Fish are rich in full-fledged protein, essential unsaturated fatty acids of the omega-3 family and a number of other nutrients.7. Eggs
Until recently, eggs were thought to have a negative effect on the body and raise the levels of so-called bad cholesterol. And this is a real health bomb that provides: full-value protein, because what's in the egg has been recognized as exemplary. It has all the essential amino acids in proportions that are most beneficial to the body. ?? Vitamins A, D, E, K, B12, folic acid; mineral ingredients potassium, calcium, sulfur, phosphorus, iron, zinc, sodium.8. Milk products
They provide full-value protein. Milk, yogurt, cream, kefir, barley or yellow cheese everyone will find something for themselves. It is worth including these products in the diet because in addition to being easily absorbed by the body, they provide protein: calcium is important for building bones or teeth, as well as for transmitting nerve impulses. Calcium is involved in muscle contraction and irritation, is responsible for maintaining the proper functioning of the heart and affects blood clotting.9. Cotton plants and their derivatives
White and colored beans, asparagus, green peas, bean, celery, lentils, soybeans, tofu, soy yogurt, miso are particularly recommended for vegetarians and vegans because of their high protein content.10. Nuts and other edible mushrooms
They're a good source of protein, especially arginine, which is why they're great in vegetarian and vegan diets. As a snack between meals or as a dietary supplement to a perfectly varied diet. They are considered high in calories and fat. The fats they contain, however, are unsaturated fatty acids and are beneficial to health. However, it's important to remember that nuts that show a healthy effect should be consumed in limited quantities because they are a high-calorie product. 100 grams of nuts provide 667 calories.11. It's a rice commodity
It is still unpopular despite its unique composition. Rice compote (quinoa) is a source of full-fledged protein, so it can be successfully used as a substitute for animal protein. It contains significant amounts of lysine and isoleucine. 100 g of rice compote provides 368 kcal, including 14.12 g of protein.
