Home »Wellness» Healthy Habit »
Alternatives to animal protein
If you are trying to reduce your animal protein intake or are already doing so, there are a few important things to keep in mind.
10 steps to fight a cold
9 recommended foods for skin
6 foods for glowing skin
There are many reasons why people choose to reduce or replace animal protein in their diet. First, there are those who do so to protect the environment and to protect animals, while others suffer from health problems that require dietary changes.
But whatever the reason to stop eating meat or animal food, everyone needs protein. The body needs essential amino acids that it cannot produce on its own and comes from the protein we consume.
Protein function
All types of protein have different functions in our body. Some produce antibodies and participate in defense functions, while others play an important role in muscle function.
Meanwhile, there are proteins that help with biochemical reactions and help produce various enzymes. Another protein carries molecules from one body to another. These functions are just a few of the roles proteins play in order to keep our bodies functioning properly.
Therefore, people who choose to replace animal protein in their diet must pay attention to food and know how to get the nutrients they need. The goal is to meet all nutritional requirements to stay healthy.
Vegetarian or vegan?
Vegetarians do not eat meat, but they eat animal foods such as eggs and dairy products. Some of them also eat fish and seafood. However, some are more strict and do not eat “all food with eyes”.
Vegans do not eat animal food, so it is a little more difficult to get enough protein from food. However, there are many options for providing a balanced and healthy diet for both vegetarians and vegans.
Read more: Foods that must be consumed by vegan athletes
Various options to replace animal protein
egg
One egg contains about 6 grams of protein. So eggs are a great substitute. We can choose to eat only egg whites or yolks, but the secret to making eggs healthy is the best way to cook them and boil them. Fried eggs increase cholesterol.
Eggs are a very versatile ingredient in the kitchen, so they are used in so many recipes and can be cooked in a variety of ways.
Nuts and seeds
Eating a little seeds (80-100g) per day can consume about 3-8g of protein. The advantage of nuts is that almost everyone likes it. Nuts and seeds to choose from are very diverse and taste good.
Meray
Jujube
Pine nuts
Walnut
pistachio
pumpkin
peanut
almond
grape
Sunflower seeds
In addition to protein, these nuts and seeds contain vitamin E. They also provide fiber and minerals. However, pay attention to the amount of salt or the amount of salt used when you want to taste more. Excess salt causes water retention and consequently arterial hypertension.
Read more: Why soak nuts and seeds to eat
tofu
Tofu is one of the best foods to replace animal protein. This product comes from soybeans and is called tofu due to its solid white appearance and preparation.
Tofu provides a large amount of protein, minerals and omega-3s. You can also cook it in a variety of ways, from adding it to salads to using it as a substitute for hamburger patties. In addition, it is also a great ingredient in some recipes to replace chicken.
Quinoa
Quinoa is a high-protein seed. Only 100 g of quinoa contains 16 g of protein. It's also rich in fiber and omega-3s and is gluten-free, making it a great option for patients with celiac disease.
These seeds can be used as grains, added to salads, or as side dishes to replace rice. In dietary analysis, quinoa has been found to be one of the best options for replacing animal proteins.
pulse
Beans are delicious and can be prepared in a variety of ways. Above all, boiled and fried beans, lentils, soybeans and chickpeas are valuable sources of protein. For example, 100 grams of lentils provide 9 grams of protein. On the other hand, 100 grams of soybeans contain 36 grams of protein.
Seitan
Seitan is made from wheat gluten and can be prepared like meat. This can replace meat used in hamburgers, meatballs or other dishes. Seitan 100g can contain up to 75g of protein, and has many advantages, but the biggest advantage is good digestion.
In addition, seitan contains calcium and is gluten and cholesterol free. Its taste is similar to meat, so it is ideal for replacing many recipes.
Alternatives to animal protein
If you are trying to reduce your animal protein intake or are already doing so, there are a few important things to keep in mind.
10 steps to fight a cold
9 recommended foods for skin
6 foods for glowing skin
There are many reasons why people choose to reduce or replace animal protein in their diet. First, there are those who do so to protect the environment and to protect animals, while others suffer from health problems that require dietary changes.
But whatever the reason to stop eating meat or animal food, everyone needs protein. The body needs essential amino acids that it cannot produce on its own and comes from the protein we consume.
Protein function
All types of protein have different functions in our body. Some produce antibodies and participate in defense functions, while others play an important role in muscle function.
Meanwhile, there are proteins that help with biochemical reactions and help produce various enzymes. Another protein carries molecules from one body to another. These functions are just a few of the roles proteins play in order to keep our bodies functioning properly.
Therefore, people who choose to replace animal protein in their diet must pay attention to food and know how to get the nutrients they need. The goal is to meet all nutritional requirements to stay healthy.
Vegetarian or vegan?
Vegetarians do not eat meat, but they eat animal foods such as eggs and dairy products. Some of them also eat fish and seafood. However, some are more strict and do not eat “all food with eyes”.
Vegans do not eat animal food, so it is a little more difficult to get enough protein from food. However, there are many options for providing a balanced and healthy diet for both vegetarians and vegans.
Read more: Foods that must be consumed by vegan athletes
Various options to replace animal protein
egg
One egg contains about 6 grams of protein. So eggs are a great substitute. We can choose to eat only egg whites or yolks, but the secret to making eggs healthy is the best way to cook them and boil them. Fried eggs increase cholesterol.
Eggs are a very versatile ingredient in the kitchen, so they are used in so many recipes and can be cooked in a variety of ways.
Nuts and seeds
Eating a little seeds (80-100g) per day can consume about 3-8g of protein. The advantage of nuts is that almost everyone likes it. Nuts and seeds to choose from are very diverse and taste good.
Meray
Jujube
Pine nuts
Walnut
pistachio
pumpkin
peanut
almond
grape
Sunflower seeds
In addition to protein, these nuts and seeds contain vitamin E. They also provide fiber and minerals. However, pay attention to the amount of salt or the amount of salt used when you want to taste more. Excess salt causes water retention and consequently arterial hypertension.
Read more: Why soak nuts and seeds to eat
tofu
Tofu is one of the best foods to replace animal protein. This product comes from soybeans and is called tofu due to its solid white appearance and preparation.
Tofu provides a large amount of protein, minerals and omega-3s. You can also cook it in a variety of ways, from adding it to salads to using it as a substitute for hamburger patties. In addition, it is also a great ingredient in some recipes to replace chicken.
Quinoa
Quinoa is a high-protein seed. Only 100 g of quinoa contains 16 g of protein. It's also rich in fiber and omega-3s and is gluten-free, making it a great option for patients with celiac disease.
These seeds can be used as grains, added to salads, or as side dishes to replace rice. In dietary analysis, quinoa has been found to be one of the best options for replacing animal proteins.
pulse
Beans are delicious and can be prepared in a variety of ways. Above all, boiled and fried beans, lentils, soybeans and chickpeas are valuable sources of protein. For example, 100 grams of lentils provide 9 grams of protein. On the other hand, 100 grams of soybeans contain 36 grams of protein.
Seitan
Seitan is made from wheat gluten and can be prepared like meat. This can replace meat used in hamburgers, meatballs or other dishes. Seitan 100g can contain up to 75g of protein, and has many advantages, but the biggest advantage is good digestion.
In addition, seitan contains calcium and is gluten and cholesterol free. Its taste is similar to meat, so it is ideal for replacing many recipes.
Post a Comment
Kisi b Information ky liye Comment karain