Find out how to insert proteins and beneficial foods in the diet
The egg is an important food at the Brazilian table, due to versatility, taste and nutritional value. However, he has distinguished himself and has won the protagonism for an unusual reason: in the last few weeks, it is one of the main responsible for the increase in food inflation, having recorded a 15% increase in the price alone in February.
For those who regularly practice physical activities, the egg is an excellent source of protein, essential for growth and muscle recovery. It offers a good amount of vitamins (such as A, D and B12) and minerals (such as iron and selenium), as well as being rich in fundamental amino acids for the construction of new body tissues.
Given the high value of the egg in the market, the nutritionist Fulvia G. Hazarabedian, Head of the Bio Nutrum program, from the Academies network high -end Bio Rhythm, he explains that he can Replace the egg in the diet. “The replacement is possible and should be accompanied by a trained professional, as it is a very rich element in the diet, especially for those who exercise regularly. To maintain the quality and benefits with this exchange, further assumes the attention that respects the needs of every body and preferences”, he says.
Below, check some food options to replace the egg in the routine!
1. Animal proteins
Nutritionally, meats are generally the most equivalent options for the egg, because they have a large amount of protein And iron. However, milk and derivatives, such as cottage and yogurt, because they are of animal origin, also provide a good contribution of protein and calcium, essential for the health of bones and muscle recovery.
2. Vegetable proteins
A common path to vegans and vegetarians, according to the nutritionist, are legumes, such as beans, lentil and chickpeas. They are rich in vegetable proteins, fiber and minerals and are more convenient. The combination of legumes of cereals, such as rice, also provides a complete profile of essential amino acids, acting as an excellent source of protein.
3. Seeds and oil seeds
An interesting alternative are the seeds and seed oleoAs chia, flax seeds, pumpkin, chestnuts and almonds. “Although they are more caloric, these seeds have a good amount of healthy proteins and fats, important for the functioning of the body and for post-workout muscle recovery,” says Fulvia G. Hazarabedian.
4. Transformed vegetable proteins
There are transformed vegetable proteins, such as tofu, which stands out for quality And it can replace the egg in preparations such as omelettes and fillings. “Having a balanced diet, full of various sources of nutrients, can be replaced without important problems for performance and pocket”, concludes the nutritionist.
By Beatriz Aguiar
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
