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Alternative proteins to meat (for vegetarians and non-vegetarians)

Alternative proteins to meat (for vegetarians and non-vegetarians)

We have to begin to become aware that our diet has an impact on the environment. The challenge is to change our diet and find alternative sources of protein.

How to Substitute Meat Protein

Many are the foods that have alternative proteins to those of animal origin. Consuming them in a conscious and balanced diet are more than enough to cover the daily quota necessary for our body.

Rethink proteins

Proteins are essential for growth and from them are made the muscles, hair, skin and nails. Every cell in our body contains proteins, and we need them to repair and regenerate our body.

How much protein do we need to consume?

The doses for an adult are between 10 and 35% of calories from protein sources.

To know exactly how much protein each of us needs, we just have to multiply our weight by 0.7. For example, a woman weighing 64 kilos will need to eat approximately 100 grams of protein per day.

Meat is the simplest and fastest way to cover the daily dose, but by consuming other varieties of food, we can meet our protein needs and also have a healthier diet.

We must bear in mind that it is not necessary to eat protein in all dishes. It is key to consume only what we need per day since our body can only process about 10grs of this element per hour.

Here is a list of foods that contain a good dose of protein so that you can supplant the consumption of meat.

Alternative proteins

1. Spirulina

It contains 4 grams of protein for each tablespoon and many other benefits, as it is a superfood.

2. Lentils

They contain 9 grams of protein, along with 15 grams of fiber, for every half cup.

3. Tofu

Contains 10 grams of protein for each cup of diced pieces.

4. Walnuts

They contain up to 8 grams of protein in a handful equivalent to 30 grams.

5. Beans

They contain 8 grams of protein for every half cup, as well as many antioxidants.

6. Quinoa

It contains 8 grams of protein per cup, and is a great source of potassium.

7. Amaranth

Contains 7 grams of protein per cup, and lots of iron and magnesium.

8. Peas

They contain 8 grams of protein per cup and have essential amino acids for metabolism.

9. Seeds (pumpkin, sunflower, chia)

They contain up to 9 grams of protein in a handful equivalent to 30 grams.

10. Chickpeas

They contain 11 grams of protein for every 2/3 cup of cooked chickpeas.

11. Mushrooms (champignons, mushrooms, portobello)

They contain 3.8 proteins for every cup of stewed mushrooms.

12. Broccoli

Contains 4 grams of protein for every half cup, and 30% of the calcium you need.

13. Artichokes

They contain 4 grams of protein for every half cup, and very few calories.

14. Oats

Contains 7 grams of protein for every half cup.

With information from: https://ecoosfera.com

Video: 10 BEST Plant-Based Protein Sources + a FREE printable! (October 2020).