The vegetable proteins useful and where they are most

Why do we need proteins

The human body are vital to 20 amino acids are involved in the process of cell division. 12 of them are adult body produces itself, the other eight must come from food. These contain important elements such as the time in the proteins that are most in animal products.

our muscles are built from protein. Proteins provide generation of immunity, the transmission of nerve impulses, growth, development, and cell recoveryAll about PROTEIN. In addition, they are well satisfy hunger. In general, without them does not.

On average, each woman per day is neededHow much protein do you need every day? 46 g protein, and man - 56 g depending on the weight.

What is special in vegetable proteins

In plants, proteins are also present, but in much smaller quantities than meat and dairy products. However, plant proteins contain the same set of necessary amino acids, and hence, may be partially or fully meet the needs of the bodyProtein Structure and Function.

Thus in plants less fat than meat, and there are no cholesterol, so they can be used to obtain essential proteins without unnecessary makeweight.

Why move to vegetable proteins

To lose weight

More often than not refuse to animal proteins are people who seek lose weight. Plant foods lower in calories and fat, so many names on it and go.

But if a long time to eat some vegetables, protein deficiency can occur, which means that the state of health deteriorates. Therefore, the use of vegetable proteins - a guarantee of weight loss in a healthy way.

For ethical reasons,

Many become vegetarians or vegans, because they feel sorry for the animals. Do without meat or no animal foods the human body can, but not proteins - no. Therefore, to opt for a vegetarian diet get them from other sources.

To maintain a healthy lifestyle

Some are forced to switch to a vegetarian diet for medical reasons. For example, due to high cholesterol levels, which may provoke the occurrence of blood clots in blood vessels and heart attacksHDL (Good), LDL (Bad) Cholesterol and Triglycerides. Cholesterol is found only in animal foods, so the vegetable proteins is safer for people with cardiovascular diseases.

But such problems are best prevented. Therefore, eat more vegetable protein and less animal useful and healthy people. This reducesvegetarian Diets the risk of heart problems, high blood pressure, diabetes and obesity.

Where to get vegetable proteins

soybean

Soybeans - an absolute leader among the plants. 100g seeds it - is 36 g protein. Therefore, soy products are so valued in the Far East, which has traditionally been little development of cattle breeding.

It is proved that amateur peoples soybean suffer less cancer, cardiovascular disease and osteoporosisProtein - Which is Best?.

On our plates soybeans fall mainly in processed form as soy meat, milk and tofu.

other legumes

Slightly less protein - 21 g per 100 g weight - contained in the bean. Of course, it will be useful, if you buy it in dried form, and then soak yourself and cookBut fit and canned. Lentils can boast only 9 grams of protein per 100 grams, green peas - 5 g

But the peanut is ahead of them all: 100 g of fruits of the legume provides 26 grams of protein. But, and there is a lot of fat (49 g), so lean on the "nuts" is not worth it.

Relatively recently, Russia has become popular chick peas, or chickpeas from which prepare hummus. For seeking to lose it - real find: 100 g chickpea - is 19 g protein and only 6 grams of fat.

nuts

Nuts are not inferior bean protein content. For example, 100 g almonds - is 21 g protein and 100 g pistachios - 20 g. Slightly less of these substances in the cashew (18 g), walnut and filbert (15 g). But it is worth remembering that nuts contain a lot of fat.

Cereals

Another important source of vegetable protein - a cereals. 100 g of oatmeal, for instance, contains 17 g of protein in wheat - 14 g, in maize - 9 g, in rice - 2.7 g

Vegetables and fruits

Fruits and vegetables, of course, is not the best source of protein. But among them there are their champions. For example, spinach (2.9 g protein per 100 g), broccoli (2.8 g), asparagus (2.2 g), avocado (2 g), banana (1.1 g) and cherry (1 g).

see also

• Nutritional science: what to believe and what not →
• Is it because sugar is harmful, as is commonly believed →
• 14 phrases that can not speak vegans →