Is considered the protein an element essential for building the muscles, and supporting the immunity and maintaining the health the body in general. And not is limited obtaining it on the products the animal only, so many the persons are searching today for sources protein plant-based easy the integration in the meals the daily.
Whether for reasons health or environmental or for following a system dietary plant-based. And are characterized the sources the plant-based that they are full with the fibers and the vitamins and the minerals, which makes them beneficial for the system the digestive and health the heart also. Helps eating the protein the plant-based regularly on the feeling of the satiety for periods longer and improving levels the energy, and regulating the weight
The most important benefits the protein the plant-based
The protein the plant-based not is less importance than the animal, and for it benefits many from them:
- Promotes the satiety and helps in the control in the weight.
- Improves health the system the digestive for its containment on the fibers.
- Supports health the heart for being it low the fats the saturated.
- Provides elements nutritional important like the iron and the magnesium and the potassium.
Are the legumes a source excellent for the protein?
Are considered the legumes from the richest the sources the plant-based with the protein. And can eating them in ways many that make adding them to the food easy and varied, and from them:
- The lentils: Provides protein high and easy the digestion.
- The beans the red and the white: Rich in the protein and the fibers.
- The chickpeas: Beneficial for the satiety and the energy.
- The fava beans: A source good for the protein in the meals the breakfast and the lunch.
Seeds the chia and the quinoa from sources the protein the plant-based
Are considered the quinoa and seeds the chia from the strongest the sources the plant-based for the protein the complete, meaning they contain on the acids the amino the nine the essential that needs them the body. And for them several benefits from them:
- Rich in the protein the high the quality.
- Support health the digestion.
- Grant a feeling of the satiety thanks to the fibers.
- Easy the use in recipes many like the salads and the smoothies.
The nuts a source rich in the protein and the fats the healthy
The nuts a source protein good with fats healthy important for the brain and the heart, from them:
The almond: Rich in the protein and the vitamins.
The peanut: The highest the nuts in content the protein.
The walnut: Beneficial for the brain and health the heart.
The cashew: Suitable as a meal light satiating.
Do the grains the whole contain on protein?
Yes, so they are a source good for the protein beside the fibers, and from them:
- The oats: Supports the energy and promotes the satiety.
- The rice the brown: Light and easy the digestion.
- The barley: Beneficial for health the intestines.
- The wheat the whole: Suitable for the bread the healthy.
Types different from the vegetables rich in the protein
There are vegetables provide an amount appropriate of the protein, the most important them:
- The broccoli: Contains on protein and fibers with vitamin C.
- The spinach: Supports building the muscles and health the blood.
- The peas: From the highest the vegetables in the protein.
- The kale: Rich in the elements the nutritional the beneficial.
How do we add the protein the plant-based to the meals the daily?
Solutions easy to increase the protein without effort, from them:
- Adding a spoon of seeds chia to the smoothies.
- Eating a handful nuts daily.
- Using the lentils instead of the meats in some the meals.
- Introducing the tofu or the quinoa in the lunch.
- Eating the oats with butter the peanut in the breakfast.
- Adding the peas or the spinach to the salads and the sandwiches.
Questions common about the protein the plant-based
Is the protein the plant-based enough for building the muscles?
Yes, can it support building the muscles when eating it in quantities sufficient with diversifying the sources to obtain all the acids the amino.
Do need the vegetarians for supplements protein always?
Not necessarily, so with diversifying the legumes and the grains and the nuts, can reaching the amount the appropriate without supplements.
Is it possible for the children the reliance on the protein the plant-based?
Yes, if were the meals varied and rich with sources several like the legumes and the nuts and the grains the whole.
Summary the article
Provides the protein the plant-based a source healthy and varied for the elements the nutritional the essential that needs them the body daily. And helps in supporting the muscles and the immunity and the digestion. And are considered the legumes, and the nuts, and the grains the whole, and the vegetables the rich in the protein, and the quinoa, and the tofu from the most important the choices that can integrating them easily in the meals.
And with following a system dietary relying on sources protein plant-based varied, can obtaining on all the acids the amino the necessary and promoting the health the general in a way clear.