Nowadays, more and more people are choosing to eat less meat and switching to other meat substitute protein source for a variety of reasons; ranging from adaptation to become a vegan, efforts to reduce its carbon footprint, lowering the risk of heart disease, obesity, and diabetes, or just want to limit the processed meat product. Are efforts to stop eating meat classified as healthy or not, is still so hot debate, but do not stop this trend to continue to grow.
But, how do you get enough protein if you do not eat meat?
Yes, meat and eggs are full of protein, and beans and grains. But actually, humans do not need all nine essential amino acids in every bite of food they eat; we just need a sufficient amount of each amino acid every day - after all, there are 11 amino acids that are automatically produced by the body.
In this article, we present the 11 best vegetable source of vegetable protein, nuts and grains, and meat alternatives with minimum processes, such as tempo - for you.
1. Tempe
No doubt why fermented soybeans processed foods are one of the favorite staple food of Indonesian people. Per 100 grams of the temple, contained 201 kcal of energy, 20.8 g protein, 8.8 g fat, 13.5 g carbohydrates, 1.4 g dietary fiber, calcium, vitamin B and iron.
One more plus points of a temple, besides the price is cheap, you can temper kreatinin into a variety of dishes filling substitute red meat, ranging from Oak Tempe, Tempe sambal, to be made "meatballs".
2. Know
Knew include foods that are low in calories (70 kcal), cholesterol (0%), and sodium (1%). Per 100 grams, tofu is also a good source of protein (8 grams), iron (9%), magnesium (37 mg), phosphorus (121 mg), copper (0.2 mg), and selenium (9.9 mcg), and an excellent source of calcium (201 mg) and manganese (0.6 mg)
Starting from knowing the contents, until peeps know, know very versatile to be processed into filling side dish. For an alternative, you can combine into a stir kailan know or want to try to create a sweet bean curd for dessert today?
3. Edamame (soy Japan)
Foods made from soybeans are the highest source of vegetable protein. After the tofu and tempeh, are now distant relative, edamame. In the simplest form of the grain, boiled edamame, Japanese people's favorite snacks containing 11.4 grams of protein, 6.6 grams of lipids, 7.4 g carbohydrates, 1.9 g fiber, 70 mg of calcium and 140 mg of phosphorus.
When bored with boiled version, you can Sia Sati consumption of edamame with sauté along with your other favorite vegetables or add to a salad or pasta.
4. Quinoa
Quinoa, technically into the family of grains, is the superfood is championed by many observers of nutrition - is not without reason. Per 100 grams, quinoa enriched by 4 grams of protein, fiber (2.8 g), iron (1.5 mg), magnesium (64 mg), manganese (0.6 mg), and includes all nine essential amino acids needed by the body for growth and repair, but can not self-generated. (Therefore, quinoa is often referred to as "complete proteins").
Quinoa is a good alternative to rice, and also flexible to be incorporated into muffins, fried foods, pastries, soups, oatmeal breakfast cereal topping, or as a topping glut in the salad at lunch.
5. Chickpea (Arabic beans)
Also known as garbanzo beans, nuts can be sprinkled into the salad, fried and salted for a crunchy snack, or crushed into hummus (quite the handful of nuts Arabic along with some spices and tahini or almond oil in a blender until smooth).
Arabic beans are the high protein source, which is 9 grams of protein per 100 grams. These beans are also good sources of dietary fiber (8 grams), folate (172 mg), and manganese (1 mg). Arabic beans low in saturated fat, cholesterol, and sodium.
6. Almond
One ounce of almonds roasted without salt contains 5.5 grams carbohydrates, 3.3 grams of dietary fiber, 8% calcium, 7% iron and 6.5 grams of protein.
Almonds are also a good source of vitamin E, which is good for the health of your hair and skin. Nuts also provide up to 61% of the recommended daily intake of magnesium. The high magnesium content in almonds is made effective to suppress sugar cravings, encourages healthy bones, and relieve muscle pain and spasms.
7. Chia seed
Chia seeds are a source of vegetable containing omega-3 fatty acids in the highest amount and contain Seb IH more fiber than flax seed or peanut. Just two tablespoons of Chia seeds, your body will be enriched by 2 grams of protein and 11 gram fiber food. Chia is also a good food source of iron, calcium, zinc, and antioxidants. However, chia seeds have smaller amounts of lysine.
Chia seeds can be sprinkled over salads, stirred into yogurt or oatmeal, blended into smoothies, or used as a major star in your diet: whole grains will expand and change texture like that, when immersed in the liquid (water or milk), thus forming a soft creamy and dense. This uniqueness makes Chia seeds are a great food to make healthy puddings, smoothies thicken, or replace eggs for processing pastry or cake.
8. Spinach
Vegetables do not contain as much protein like nuts or seeds, but some kind of dark green leafy vegetables contain a number of nutrients that is almost equal - and also enriched with antioxidants and fiber is good for heart health. Spinach, for example.
Per 100 grams of boiled spinach contains 2.4 grams of dietary fiber, 3 grams protein, 209% vitamin A, 16% vitamin C, 13% calcium and 20% iron.
9. Broccoli
Broccoli is not only vegetable source that is rich in fiber but also contains proteins in an amount which is quite surprising for a vegetable. Per 100 grams of boiled broccoli, you will get 2 grams of protein, 40 mg calcium, 67 mg of phosphorus, 31% vitamin A, and 108 mcg of folate. Broccoli also contains sulforaphane, an anti-cancer compound.
10. Potatoes
Despite its reputation as a food ingredient that is empty of nutrients, a single medium-sized potato (about 150 grams) are boiled with the skin and without salt contains 4 grams of protein along with about 20% of the recommended daily intake of potassium, which promotes the healthy heart.
Do you dare fries typical fast food restaurants? Why not replace your favorite menu occasionally with growing potatoes or baked potato, two alternatives are much more healthful?
11. Avocado
Super dense green fruit is so delicious and creamy thanks to the content of monounsaturated fatty acids and protein. Half an avocado fresh medium size containing 77% fat, 19% carbohydrate and 4% protein (2 grams).
Avocados are also very flexible. You can eat it immediately when cooked, add sliced avocado to your salad, crushed as guacamole along with peppers, tomatoes, and lemon, or blender with frozen bananas or whey protein for fresh smoothies are filling.ing.
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