Proteins in Plant foods Good for us Healthy Life
Proteins contained in plant foods are “incomplete”, as they do not contain all the essential amino acids that the body also cannot produce by itself.
Soy protein, which contains all the essential amino acids, is an exception, so almost all vegetarians include tofu on their menu. Another good source of “complete” protein (and underestimated by many) is quinoa. Protein plant foods also provide the body with other beneficial substances. For example, legumes are rich in dietary fiber, iron, vitamin B, magnesium, phosphorus, and zinc, and soybeans contain isoflavones (natural analogues of estrogen). Tofu is rich in iron and calcium.
Soy protein, which contains all the essential amino acids, is an exception, so almost all vegetarians include tofu on their menu. Another good source of “complete” protein (and underestimated by many) is quinoa. Protein plant foods also provide the body with other beneficial substances. For example, legumes are rich in dietary fiber, iron, vitamin B, magnesium, phosphorus, and zinc, and soybeans contain isoflavones (natural analogues of estrogen). Tofu is rich in iron and calcium.
How much protein do we need?
The amount of protein needed by the body depends on age, gender, level of physical activity and body weight. Even if a protein product contains a minimum of this substance, it has a lot of vitamins and minerals.
Scientists say that from 15 to 20% of the daily rate of kcal. we should get from protein foods. Daily intake of protein by men should be 105 g, and women - 71 g. However, these are approximate numbers, which depend on many factors.
Scientists say that from 15 to 20% of the daily rate of kcal. we should get from protein foods. Daily intake of protein by men should be 105 g, and women - 71 g. However, these are approximate numbers, which depend on many factors.
Who needs more Protein?
During periods of increased growth (in children and adolescents), pregnancy and breastfeeding, during illness and rehabilitation after surgery, the body needs an increased dose of protein. Of course, we all know that with heavy physical exertion it is also necessary for muscle recovery. Vegetarians and older people should pay particular attention to the nutritional value of their food and also opt for protein.
How much protein is in Plant foods?
Every day we need to consume about 81 g of protein with food. This is about 15% of the total calories. You can console yourself by buying a 120-gram steak and eat 120 grams of protein, but no: meat also consists of water and fat.
Grilled steak, 170g - 82 g. Protein
Grilled chicken breast, 107g - 33g protein
Grilled fish fillet, 140g - 33 g. Protein
Milk products
Low fat milk, 1 cup (250ml) - 11g protein
Cheese, 40g - 10 g of protein
Yogurt, 150g - 7g. Protein
Tofu Plant Food, 100g - 8g Protein
Baked legumes, half a cup - 8 g. Protein
Cereals and cereals
Pasta, 1 cup - 7 g. Protein
Multigrain bread, 2 slices - 7 g. Protein
White rice, 1 cup - 3 g. Protein
Muesli, ¼ cup - 3 g. Protein
Other
Poached egg, 2 pcs. - 11 g. Protein
Peanut butter, 2 tablespoons - 7 g protein
Almonds, 12g - 3g protein
Boiled potatoes, 114g - 2 g. Protein
Protein Specific numbers:-
MeatGrilled steak, 170g - 82 g. Protein
Grilled chicken breast, 107g - 33g protein
Grilled fish fillet, 140g - 33 g. Protein
Milk products
Low fat milk, 1 cup (250ml) - 11g protein
Cheese, 40g - 10 g of protein
Yogurt, 150g - 7g. Protein
Tofu Plant Food, 100g - 8g Protein
Baked legumes, half a cup - 8 g. Protein
Cereals and cereals
Pasta, 1 cup - 7 g. Protein
Multigrain bread, 2 slices - 7 g. Protein
White rice, 1 cup - 3 g. Protein
Muesli, ¼ cup - 3 g. Protein
Other
Poached egg, 2 pcs. - 11 g. Protein
Peanut butter, 2 tablespoons - 7 g protein
Almonds, 12g - 3g protein
Boiled potatoes, 114g - 2 g. Protein
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