Nutrition

Learn about the seven benefits of protein and what are the sources of plant protein

اعلان

Hello, my friends who are dieters. In a previous topic, we have talked about the difference between good and bad carbohydrates. In this topic, we will learn about protein, its benefits, and the harm of protein deficiency in the body. Likewise, our vegetarian friends have a share in our topic, where we will talk about the sources of plant proteins, So come on.

What is protein?

Proteins are made up of the amino acids that make up muscles, bones, hormones, and enzymes. Protein is an important nutrient along with carbohydrates and fats. The body needs protein for energy and to grow and repair cells. This is why it is very important to get protein in your diet, and in an ample amount, you can meet your body’s need for protein by Eat these protein-rich foods :

  • eggs
  • chicken
  • the meat
  • fish
  • Dairy products
  • Nuts and seeds
  • Beans
  • lentils
  • beans
  • Soy milk, tofu
Learn about foods with high protein

 

Protein and vegetarianism

People who follow a vegetarian diet often suffer from getting the right amount of protein and some other vitamins. Therefore, every vegetarian person must make sure that he eats these protein-rich plant foods in ample amount.

Sources of plant proteins:

  • tofu; Soy products contain an abundant amount of protein and calcium and tofu can be used as a substitute for meat
  • lentils; Lentils of all kinds contain a lot of protein and fiber
  • chickpeas; Chickpeas contain a lot of protein and many delicious dishes can be made from chickpeas
  • Peanuts; Rich in protein and healthy fats
  • almonds; Almonds provide a good amount of protein and also contain vitamin E
  • quinoa; It contains a lot of protein and fiber
  • chia seeds and hemp seeds; Low in calories, rich in protein and fiber, and easy to use
  • broccoli; turnip and mushrooms
For vegetarians, you can review the vegetarian food guide

calories in protein

Each gram of protein contains four calories. While about 25% to 30% of calories are burned with protein during digestion, that is, when you eat 100 calories of protein, the body will absorb only 75 calories, meaning that 25 calories were used by the body for digestion.

The benefits of protein

  1. Reducing appetite: Protein is more satiating than carbohydrates and fats and reduces the hunger hormone, which is one of the best benefits of protein
  2. Increased muscle mass: Protein is the most important component for building muscle, so eating an adequate amount of protein helps build and keep muscles strong
  3. Solid bones: People who eat the right amount of protein have good bone mass and a lower risk of osteoporosis.
  4. Increases fat burning: Studies have shown that protein intake increases metabolism and fat burning
  5. Better blood pressure: Eating a large amount of protein helps lower blood pressure
  6. Promotes weight loss: High-protein diets help lose weight, reduce appetite, and help maintain weight after losing it.
  7. Accelerate tissue healing: Eating more protein helps tissue recover faster if you are injured

Effects of protein deficiency on the body

We talked about the benefits of protein, but did you know that there is damage to the lack of protein in the body!!

Protein deficiency means that there is not enough protein in your diet, and this may cause:

  • Small or shrinking muscle mass
  • Fluid accumulation in the body (edema)
  • Anemia
  • Growth problem
  • Increased risk of bone fractures
  • Weak hair and nails
  • tension

How to eat enough protein during your day

  • Try to eat protein before carbohydrates in your meal. Protein increases the production of peptide hormone, the hormone that makes you feel full
  • Eat cheese sticks as a snack between main meals. Cheese contains protein and calcium
  • Replace the pills bread, oats, cornflakes with eggs, Although oats contain protein, the quantity it provides is not enough. One cup of oats contains 5 grams of protein and 300 calories, while three eggs contain 18 grams of protein and 210 calories.
  • Substitute plain yogurt for Greek yogurt. Greek yogurt contains twice as much protein as regular yogurt. One cup of yogurt contains 17 to 20 grams of protein.
  • eating a protein shake, Eating a protein shake helps provide an ideal amount of protein for your day, especially for athletes.
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