The nutritionist reveals how some legumes can increase the quality of the diet
Find good sources of vegetable proteins It is not only important for those who are vegetarians or vegans. Although you usually eat routine meat, to maintain a balanced and balanced diet, it is essential to open the range of healthy options and vary food and ingredients.
And don’t think that to consume quality vegetable proteins it is necessary to eat specific foods that are difficult to find in Brazilian daily life. A large alternative is to bet on the consumption of legumes that are semi -edible seeds that develop in pods. In addition to having a significant amount of proteins, they are also rich in fiber and low cholesterol.
“Therefore, they are important to regulate blood sugar, prevent some types of cancer, help maintain a healthy weight and contribute to intestinal health,” explains the nutritionist Adriana Stavro. According to the expert, the ideal is to consume grains various at least three times a week.
The professional also separated five good examples of legumes that can act as a source of vegetable proteins and more. Check:
Sources of vegetable proteins
1. Fagioli
21 g of vegetable proteins per 100 g of food.
“The classic mix of rice beans has a long history and seem to be made to each other. Together, they form a complete protein. Both brown and white rice are low in the essential amino acid (AA), but rich in aa aa. The beans are the opposite – rich in lysine, but poor in methotionine. Fiber, B -6, vitamin E, fiber, calcium, iron. Potassium.
2.
19g of vegetable proteins per 100 g of food.
“The chickpeas have proteins, fibers, vitamins and can appear to replace the meat in different recipes, such as Stroganoff. Also provides Triptofano, which is an amino acid precursor of serotonin (happiness hormone)”, explains the nutritionist.
To get muscles naturally
3. Peanuts
26 g of vegetable proteins per 100 g of food.
“Source of iron, magnesium, phosphorus, B and E and E and e and mineral vitamins for the correct functioning of the body. It can be consumed in salads, snacks and snacks. It can also be found in dough. In this case it can be used in toast for breakfast, in the preparation of cakes, cookies and pancakes”, says the expert.
4.
On 16 GA 51 g (it depends on the type) of plant proteins per 100 g of food.
“Soy contains proteins, fiber, CA vitamins, calcium and phosphorus. There are different variants of this legume. In cereals, hydrolyzed, roasted and fresh (Edamame) proteins,” he says.
Try this overwhelming recipe with soy protein!
5. Lentils
9 g of vegetable proteins per 100 g of food.
“Studies confirm that food lentils regularly reduce the risk of chronic diseases such as diabetes, obesity, cancer and heart problems. This is due to their high content of plant compounds called phenols”, concludes Stavro.
Sources: Nutritionist Adriana Stavro and Department of Agriculture of the United States
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.
