With vegetable proteins, you will not lack amino acids

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With vegetable proteins you will not lack amino acids

Learn the amounts of protein in food, so it will be much easier for you to plan your menus correctly from a nutritional point of view.

With vegetable proteins you will not lack amino acids

With the adequate vegetable proteins, you will not lack the amino acids that you need for the body’s tissues to regenerate or for the immune system to fulfill its functions. Here are the plant foods most abundant in protein so you can combine them to your liking.

FOODS THAT PROVIDE PLANT PROTEIN

Remember that the daily needs for amino acids are individual: a minimum of 0.8 g of protein per kilogram of body weight. This means that a person weighing 70 kg needs 56 g of protein per day. One fact that will help you achieve this amount is that each of the three main intakes of the day provides about 20 g.

TOFU

Although only 8% of its weight is protein, the digestibility of these proteins is excellent, with a 93 of PDCAAS (quality corrected for digestibility).

  • With two and a half cups an adult would get all the essential amino acids needed per day.

GARBANZO BEANS

Cooked, they are 9% protein, and highly digestible (78 from PDCAAS). One cup (164 g) of cooked chickpeas contains about 14.5 grams of protein.

  • If you prepare them with rice or sesame (hummus) you will enhance the use of their amino acids.

PISTACHIOS

They offer 21% protein, but are eaten in less quantity than legumes or cereals.
50 pistachios (about 30 g) provide 7.1 g of protein.

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  • Its combination of essential amino acids, yes, makes these proteins very usable.

QUINOA

13% of the weight of this cereal are proteins. Almost twice as much as rice! With a cup of cooked quinoa you get 8 g of protein.

  • Its proportion of essential amino acids also favors its assimilation. It is also rich in minerals.

HEMP SEEDS

They contain the nine essential amino acids, so it is a good idea to add them crushed to salads, breads and vegetable yogurts.

  • Two tablespoons provide 7 g of protein, which covers 15% of the recommended daily needs.

AMARANTH

Related to quinoa, it is also rich in proteins (16%) that contain all the essential amino acids.

  • Gluten free, amaranth provides healthy energy and more fiber than most cereals.

SPINACH

Like beets, they do not provide a lot of protein (5 g per cup of cooked spinach), but they are quality “complete” proteins.

  • Although a food does not provide a large amount of amino acids, it helps to satisfy your needs.

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