Whether you are a Catholic refrain from meat on Friday during Catholic fasting or to be a vegetarian Or vegetarian In the hope of increasing protein intake, you can still eat a wide range of protein -rich foods.
Wherever you are on an eating spectrum, nutritionists agree that it is good to reduce red meat and treatment.
“The majority of nutrition research constantly shows that the highs of red meat and processing are harmful to cardiovascular health, which increases the risk of cardiovascular disease, stroke and type 2 diabetes” Get vegetarian Dallas, Texas, Fox News Digital.
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Processed meat It is classified as a carcinogen for Group 1 by the World Health Organization, which means it increases the risk of certain types of cancer.
“In light of these health risks, many people were trying to eat less meat and choose more plant protein sources,” Wales said.
Nutritionists recommend that people eat red and processing meat. (Istock)
Fox News Digital spoke with some nutritionists who have revealed the best unpleasant protein sources that you add to your diet.
1. Timbieh
Dallas wells are a fan of this product made of fermented soybeans with 34 grams of protein per cup.
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She said: “It is an excellent source of iron, calcium and magnesium, all of which are more clear thanks to the fermentation process.”
Tempeh consists of fermented soybeans. (Istock)
She noted that Tempeh is also rich in fiber and antioxidants, which enhances heart health and stomach and reducing inflammation. She added that you will need to donate or crystallize to give it more flavor.
2. Tofu Company
Wales said that Tofu company provides nine grams of protein for each meal, or about 23 grams in half a block.
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“It is also one of the best sources of vegetable calcium, as long as tofu is the calcium group,” Wales said.
“You should see calcium sulfate in the ingredient menu.”
Tofu contains iron and magnesium, which is necessary to transfer oxygen and muscle function. (Istock)
Tofu said that tofu contains iron and magnesium, which is necessary to transport oxygen and muscle function.
Another bonus is that tofu is rich in ezoflavon, and it is antioxidants that help reduce inflammation and support Heart healthShe said.
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As with Tempeh, make sure the tofu is sold or connected to make it more acceptable.
3. Greek yogurt
“Dairy is a source of non -welding protein, as they are still an animal product, which provides high -quality and complete protein,” said Amanda Bishman, Director of Nutrition and Scientific Affairs at Danion News Digit.
These foods Bishman said that providing sufficient quantities of all nine essential amino acids – or protein building blocks – that our bodies need but cannot be made alone.
One of the experts, one expert, said. (Istock)
Bishman said that Greek yogurt is a reasonable source of protein, which is especially important for many consumers these days, and a good way to add calcium and vitamin D.
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She said that calcium and vitamin D, along with protein, helps to enhance bone and muscles, and consider nutrients related to public health because most Americans do not get enough of them.
4. Beans
Pleachman said the beans are a source of nutrients for vegetable protein.
A cup of black beans, for example, includes 14 grams of protein and 16 grams of fiber, which is important to Digestive system health And wellness in general, “she said.
Black beans are vegetable protein. (Istock)
Other nutrients in black beans include about 25 % of the recommended daily amount of iron, which is necessary for cellular work and hemoglobin, which is a protein in red blood cells that carry oxygen from the lungs to the rest of your body.
Wales said that black beans, chickpeas and lentils provide 7-9 grams of protein for each cup service.
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She added that beans help regulate blood sugar levels throughout the day and fight chronic inflammation.
Some of the favorite Blechman methods to add beans to its day are to switch kidney pills for meat in hot pepper or black beans of meat in taco or lasagna sandwiches, and throw a handful of chickpeas at the top Fermented dough.
5. Nuts and seeds
Bishman said that nuts and seeds are another way to obtain vegetable protein.
Making your corridors with a variety of nuts and seeds is another way to regularly get protein in your diet. (Istock)
“The amount of protein and other foodstuffs varies based on the type of walnut, but for example, one ounce of almonds, which is about a quarter of the cup, contains about six grams of protein, as it is a good source of other important nutrients such as fiber, magnesium and vitamin E.”
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Make your own mix with your favorite nuts and thick nourishing seeds like Pumpkin, Xia, flaxseed or sunflower. Or enjoy peanut butter and gel sandwich as two tablespoons of peanut butter with about seven grams of protein, “she said.
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