Find out how to consume this nutrient in a healthy way to maintain the well -being of the body and increase muscle mass
Proteins are an important raw material for body health. Responsible for the composition of all cells and tissues, they form muscles, skeleton, skin, hair and nails and constitute organs such as heart, lung and kidneys. In addition, they also form vital substances for the functioning and defense of the body, such as hormones, enzymes, neurotransmitters and antibodies.
However, to obtain all its benefits, included in daily meals is a fundamental criterion that is often not satisfied due to the haste of everyday life. Therefore, many people do not consume the recommended quantity of protein or exege the dose, which can cause muscle weakness, hair loss, skin changes, immunological problems, etc.
However, the good news is that it is possible to include proteins in healthy meals. Below, with the help of the nutritionist Liz Galvão, a green camp partner, a lactose -free product company, we list some suggestions!
1. Use several sources
The human body can obtain proteins from vegetable sources such as beans, peanuts, soybeans, walnuts, Spinach, broccoli, chia, flax seeds, oats and lentils and animal sources such as milk, meat, eggs, yogurt and cheese.
The variation of the menu with creative options can help include proteins from important meals to snack at the time of running. For example: for breakfast, eggs with cheese and seeds; In snacks, yogurt with healthy walnuts or muesli; For lunch and dinner, meats with cereals and legumes.
2. Plan meals
Meal planning is essential for the success of food. However, it prevents you from “eating anything” or until you stop eating, which is not even ideal.
3. Invest in practical snacks
We know that most people are experiencing an intense routine today. So have options that make it easier to ask for help, such as yogurt e smoothies Proteins, products whose segment continues to grow. It is interesting to opt for brands that care about the ingredients of Good quality And this help in well -being.
4. Use the oily seed folder as an accompaniment
In practical snacks, it is also worth investing in peanut butter, anachds, almonds or walnuts, as they are large sources of good vegetable proteins and fatty fats. For this, it is simply included as a follow-up of fruit, whole bread, pancakes or even smoothiesThis helps to maintain the amount of daily proteins and adds more flavor to meals.
5. Use supplements with moderation and guide
If you have difficulty reaching the ideal quantity of proteins with food, supplements such as milk serum protein (or plant versions such as rice protein or pea) can be allied as long as it is indicated by a nutritionist.
6. Consult an expert
In times of information propagated on the internet, you must be aware. The diet alone is not the best solution for satisfactory results. Look for a nutritionist to guide you, calculate your individual needs based on yours body And objectives. Having a pre-established diet and constant follow-up helps to maintain the food routine and earn wellness.
By Liz Galvão and Edicase
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.
