Proteins, fats and carbohydrates ... Anyone at least a little interested in the problems of proper nutrition, is familiar with these concepts. There are different opinions on how to better use the products necessary for the normal development and well-being of a person. This issue is especially important in diet or baby food, in the nutrition of athletes or people who are recovering in the postoperative period. A special place in its significance in this triple is occupied by protein. It is necessary, as the most important building material, for the formation of muscle tissue in the body of any person.
For some reason, when it comes to protein, they primarily recall milk or meat, but not at all vegetable protein, products of plant origin, such as peas or soy. But in them its content is quite high. They are excellent sources of protein. And while this reduces the total intake of cholesterol and saturated fat. But only subject to their combination, in order to obtain the body a complete set of necessary source nutrients.
Plant protein, the products in which it is contained, are characterized not only by its quantity, but also by its quality - the composition of amino acids. Proteins that enter the human body are split into simpler components - amino acids. In total there are 20 species. Then the body synthesizes new chains. Which ones, the body decides on its own. In order for this process to occur continuously, a sufficient amount of the starting material must come from food. But there is one caveat - the human body is not able to synthesize some amino acids itself, and therefore, the supply of these eight essential amino acids should be provided from food. The protein that contains such amino acids is called complete. All proteins of animal origin, with the exception of gelatin, are such - they contain all the essential amino acids, but this is rare among plant products. Some amino acids are missing.
If you look, an adult needs only 30 g of protein per day. Of course, a portion of protein does not happen to be superfluous and does not threaten an overdose, because it is not stored in the “reserve”, but is excreted from the body.
If we consider vegetable protein, products from soybeans, come first, because 100 g of soybeans satisfy the daily need for protein. But she has a rather high calorie content - these 100 g give 381 kcal. In the derived product - tofu cheese, calculated on 100 g will be 120 kcal and 10 g. And it turns out that 30 g of protein will make the same 360 kcal. The advantage of soy and its products is that the protein contained in them is complete.
Other legumes containing vegetable protein, such as lentils, beans or peas, in which 100 g of dry product contain protein in the range of 24-30 g with a lower calorie content of 300 kcal, are noteworthy.
The leader among vegetables, undoubtedly, is Brussels sprouts - in 100 g of its mass contains 5 g of protein. The second is spinach. It contains about 3% protein! Spinach can be used both in garnish and as an independent dish. Cauliflower or kohlrabi will also be useful in the diet. In it, the protein content is close to spinach.
Asparagus with its 3% is considered a delicacy and is a rather expensive pleasure, so it is very difficult to gain a daily allowance due to one asparagus. An alternative here would be green beans, with sufficient protein and low calorie content. It makes sense to use this product in your menu.
Among cereals, only buckwheat contains complete vegetable protein. Products made from other cereal crops will not be able to boast of such a property. Therefore, they should be used in combination to improve the quality of the composition.
One cannot but recall nuts with their 16-18% easily digestible protein. But they have a high percentage of fat and calories. Nuts can be included in the diet, but their number should be reduced to 25-30 g.
And, of course, mushrooms with their high enough protein content. Dried mushrooms contain it in an amount of 20 - 30%. The daily rate of dry product is 100 g, but this amount is enough for several days. And yet, the protein in the mushrooms is poorly absorbed, because it is associated with chitosan. Mushrooms for this reason cannot be its main source.
When deciding on nutrition, choosing foods rich in plant proteins, you need to remember that it is better to use them comprehensively, in combinations. So they complement the valuable properties of each other and give your body all those useful substances that are necessary for its normal functioning. There is scope for culinary fantasies. And I want to wish you good luck!