When talking about protein, many people will immediately think of meats without knowing that plants are also a very rich source of protein, even with many vegetables containing more protein than meat.
On the website of the Institute of Clinical Nutrition clearly states, protein (protein) is an essential nutrient for the human body. Protein is the foundation to build muscle, good for bones, cartilage, blood. Protein helps the body heal itself, balances hormones in women …
On the contrary, a protein deficiency will keep you from achieving your desired weight and not being healthy enough to exercise. At that time, the body is forced to take its stored energy from bones and other vital organs like the heart, making you weak quickly.
According to nutritionist Joanna Ruminska in Devon, UK: Each body has different daily protein recommendations and the more active you are, the more protein you need.
Generally speaking, You can calculate the amount of protein your body needs in the following way: 0.8g of protein per kg of body weight. Overall 56g of protein per day for a man moderate exercise and 46g per day for the woman operate in moderation.
This rule does not apply to children. Children 1 – 18 years old have different daily protein requirements:
- 1-3 years: 15g
- 4-6 years: 20g
- 7-10 years: 28g
- 11-14 years: 42g
- 15-18 years: 55g
According to nutritionist Joanna Ruminska, in addition to meats, you can supplement protein from the following vegetable sources if you want to lose weight, not only for overall health but also a great choice for Make a variety of nutrients in the meal.
1. Black beans
Black beans are not only a rich source of protein but also a source of fiber, vitamins …
Just 1 cup of black beans contains 15g of protein, more than the amount of protein in a chicken drumstick (about 13.5g).
Black beans are not only a rich source of protein but also a great source of fiber, vitamins, potassium, folate and minerals … Therefore, this food is a great choice for you to boost. health without worrying about gaining weight.
One handful of spinach contains approximately 5 grams of protein. Not only that, this vegetable is also an excellent source of folate, which is very important to nurture healthy cells and foster reproductive health. If you don’t want to use meat, you can absolutely use spinach as a protein boost.
3. Quinoa (quinoa seeds)
Quinoa is also one of the few plants that contains all 9 essential amino acids.
Quinoa was voted as the king of protein-rich grains. Just 1/2 cup of cooked quinoa provides about 4 grams of protein.
In addition, quinoa is one of the few plants that contains all 9 essential amino acids such as fiber, magnesium, B vitamins, iron, potassium, calcium, phosphorus, Vitamin E and many important antioxidants. Quinoa also contains a very low glycemic index, which is very good for controlling blood sugar and helping to lose weight. You can add quinoa for breakfast to be both healthy and full of energy.
Buckwheat is rich in energy and nutritious.
Contrary to its name, buckwheat is actually a grain not related to wheat. Buckwheat is rich in energy and nutritious, and can be used as a substitute for starch like white rice.
In addition, buckwheat is a food that provides a lot of easy-to-digest protein, they also contain an impressive array of minerals including: manganese, copper, magnesium, phosphorus … extremely good for growth. development of the body.
Soy is also a good source of many essential amino acids like animal protein. A cup of soybeans contains about 31g of protein, more than a 113g turkey sandwich.
In addition to being a good source of protein, soybeans also provide us with a good amount of B vitamins. This is exactly one of the very affordable meat alternatives.
Like other beans, lentils are a great source of protein. One cup of cooked lentils has nearly 18g of protein – more than the amount of protein in a hamburger – and also contains plenty of fiber, vitamins and minerals to keep your body energized for the day’s activities.
6 types of vegetables and seeds contain more protein than meat