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Protein is an important nutrient that plays a key role in how our bodies work. Excessive protein intake is associated with several diseases. Daily protein intake recommendation: about 15-20% of all calories consumed in a day. This amounts to about 48-60 grams of protein per day. For many girls of a more fragile construction, - even 40 grams.
The main sources of vegan protein
There are a lot of nutritious foods with a decent protein content. Even meat consumers should pay attention to them and change their diet. Health is not for sale.
Protein content:
1. Vegetables are the right foundation for all diets:
* 1 avocado - 10 grams of protein
* 1 cup of broccoli - 5 grams of protein
• 1 cup of spinach leaves - 5 grams
• 2 cups of prepared cabbage - 5 grams
* 1 cup peas - 9 grams
• 1 cup of boiled sweet potatoes - 5 grams
2. Bubbles have their own place.
* 1 cup of soybeans-28 grams (1 cup of tofu-22 grams, 1 cup of tempeh (fermented soy cheese) - 30 grams)
• 1 cup of lentils - 18 grams
• 1 cup of beans - 15.5 grams
• 1 cup garbanzo beans (and hummus) - 14.5 grams
• 1 cup of black beans - 13-15 grams
• Peanuts (1 oz / 28.5 grams) - 6.5 grams
3. Walnuts and seeds are the staple for vegetarians and vegans.
* Cashew nuts (1 oz / 28.5 g) - 4.4 grams
* Susan (28.5 g) - 6.5 grams, 3 tablespoons sesame paste - 8 grams
* 1/4 cup walnuts-5 grams
* Pistachio (28.5 g) - 5.8 grams
* Almonds (2 tablespoons) - 4 grams
* Walnut butter - peanut butter, almond butter, cashew butter - 2 tablespoons contains 8 grams of protein
4. "Non-dairy" milk - soy, almonds, cereals. 1 cup gives you 7-9 grams of protein.
5. Cereals are very important:
* Quinoa is universal and delicious. 1 cup - 9 grams.
* Amaranth, bulgur, uncooked rice, wheat, oat bran - all this ranks second among berries in terms of protein content.
* Seitan contains about 52 grams per cup, but consuming it all at once is not a good idea.
* Oatmeal - 1 cup = 6 grams.
* Buns, flat corn tortilla, bread (vegan). 7-10 g in two pieces.
6. Semi-finished products: There are vegan protein blends that are very convenient for those who live fast. Hemp seeds - 30 grams will give you 11 grams of protein.
7. Supplements - spirulina and chlorella (seaweed) are often used by vegetarians and vegans to enrich their diet. They are really very useful and incredibly rich in protein. Spirulina contains 70% protein.
It is important to understand that the word "veganism" in itself does not mean a healthy diet. That is why it is important to monitor your diet. It should contain a lot of fresh fruits and vegetables, it should be varied. It would be desirable to consume organic products, although prices do not allow us to do so yet.
Be healthy!
