How to replace animal protein in fasting

11 December 2017, 05:32 | Health
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Beans.

The family of legumes is the leader in protein content in the plant world. Specialists specify that the most protein representative of beans is soy: it replaces meat, it makes milk and tofu. Soy protein has a number of positive functions: it lowers cholesterol, improves kidney function and removes dioxins from the body, which leads to cancer.

"Vegetable meat" is also called kidney beans. Other popular legumes include lentils, peas and chickpeas. The most famous dish with the use of chickpeas is hummus: a mixture of pasta from this sort of legumes, sesame, garlic, spices and olive oil.

Cereals and cereals.

Specialists remind that proteins in legumes do not have some important amino acids in their body, so doctors advise you to include in your diet cereals and cereals. Many mistakenly believe that they do not contain protein, but this is not true. For example, 100 grams of buckwheat contains 12.5 grams of protein. It is necessary to pay attention not only to oat, pearl, barley, rice and millet porridge, classical for Russian and European cuisines, but also to such wheat cereals as bulgur and couscous.

Nuts, seeds, bran and cereals.

The number of protein-rich plant products also includes nuts. However, it should be remembered that, together with this, they have a high enough fat content. Nutritionists recommend eating no more than 30 grams of nuts per day, and the most protein of them is called peanuts.

An alternative to animal protein can still be sunflower seeds, corn, kinoa, and bran, so many for the time of fasting replace wheat bread with bran and rye, and ordinary macaroni - whole grains.

Mushrooms and vegetables.

The number of plant foods with high protein content includes mushrooms. Unfortunately, in the spring they are rarely found fresh, and increasingly in marinated or dried.



Despite the fact that vegetables are primarily a source of vitamins, among them there are those that are rich in protein. These include spinach, cabbage, broccoli, artichokes, potatoes, carrots, celery and asparagus.

Fruits and berries.

With fresh fruits and dried fruits the same situation as with vegetables. Fasting and vegetarians to get the necessary amount of protein should eat more dried apricots, prunes, cherries, bananas, kiwi and avocado.

nedug. en.

Based on materials: nedug.ru



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