human need protein to strengthen muscles tissue repair As I remembered that Protein helps to repair damaged parts.
Protein is the main nutrient. Contains amino acids (Amino acid) proteins that are digested to the smallest size for the body to absorb and use. important for all living things From microorganisms to humans
It acts to build tissues, hormones, and strengthens the skin, hair, bones and muscles.
but nowadays vegan Grow a lot. The choice is to eat. plant protein or Plant protein so that the body does not lack protein
World Health Organization WHO states that people need a balanced diet For a healthy life, there are 5 main food groups. Proteins, fats, carbohydrates, vitamins and minerals and should be given in balance Too much or too little of something increases the risk of obesity. and chronic non-communicable diseases (NCDs).
protein High in meat, milk and eggs, it is a good quality protein with a high amino acid rating. meanwhile plant protein From wheat, corn is low.
The new study found that There are many types of vegetables and grains. plant protein Plant protein and contains essential amino acids that the body needs, such as Soybeans, quinoa, chia seeds, spinach, spinach, oats, cauliflower, broccoli etc.
especially vegan substitute for meat protein But eat a variety of vegetables and other grains, and enough to replace meat protein.
Nowadays, more and more people turn to eat vegetables. The reason is because 1. Save the world 2. Take care of your health with information that Large meats such as cows, sheep, goats, eat a lot, have a higher risk of cancer.
Medical information indicates that Processed meats such as sausages, hams, bacon, Chinese sausages, high-fat meats Grilled meat over high heat, etc., increases the risk of cancer from chemicals, salt and additives.
The meat is difficult to digest. Overeating makes the organs work harder. both liver, kidney, stomach and high in iron and saturated fat Overeating increases the risk of high cholesterol, high blood pressure, and type 2 diabetes.
Poultry meats such as chicken, duck, and birds are high in uric acid. cause gout coupled with growth hormones in animal husbandry scared many people beef protein turned to be more vegetables
One dish has meat protein and plant protein (Cr: healthline.com)
but the people Flexitarian part-time vegetable eater Eating balanced, eating in rotation and not lacking in protein should be thought of. protein benefits like
1 Repair the worn parts. Build muscle : heal injuries Makes the muscle mass strong and firm, allowing you to exercise for longer.
2 full for a long time : especially beef protein In the long run, it helps in weight loss. because they eat and are full for a long time not to eat But it must be non-fat protein. lean meat not fried in oil
3 Helps strengthen muscles and bones : Build strength in bone mass Reduce the risk of osteoporosis in postmenopausal women
4. Increase metabolism : Eat a balanced protein diet to boost your metabolism. resulting in burning more calories and fat Should eat good protein along with exercise.
5. Reduce the risk of high blood pressure : Causes of Cardiovascular Disease It also helps reduce bad fats, including cholesterol and triglycerides.
When protein is deficient: Irregular blood circulation, slow wound healing, leg pain, easy to cramp. muscle weakness Reduced immunity, brittle nails, dry hair, dry skin, hormonal imbalance Nervous symptoms, confusion, poor memory, brittle bones, irregular heartbeat
How much protein is good to eat: dietitian Chadaporn Nongkhunsan (Theptarin Hospital) recommends that the average person eat 1 gram of protein per 1 kg of body weight per day, for example 50 kg weight, eat 50 grams of protein per day.
But the need for protein is not the same, for example, a normal person needs 50 grams per day (50 kg weight), but pregnant women need more. Pre-dialysis kidney disease patients require reduced protein (0.6-0.8 g/body weight).
who need more protein than usual including patients who have undergone dialysis Injuries from burns, pressure ulcers, liver disease, cancer, etc.
Muscle building athletes need 1.2 – 2.2 grams of protein (per 1 kg of weight). Teenagers are very active. marathon athlete and patients recovering from injuries
1 gram of protein is obtained from the energy in 4 kcal of food. Has the function of strengthening muscles tissue repair immune system
For example, large meat 85 g contains about 22 g protein, chicken, duck 31 g protein, salmon 17 g protein, 1 egg contains 6 g protein, 1 cup skim milk contains 8 g protein, Greek yogurt 18 protein. -20 g
If comparing the quantity of 100 grams: Chicken breast with skin 100 g Protein 19.5 g Fat 11.26 / Salmon 100 g Protein 22.5 g Fat 4.5 (good fat) / Cow’s milk 200 ml Protein 6.8 g Fat 7.83
Plant protein : choice for vegan and people who are afraid of big meat Compared to the amount of protein in 1 cup
One cup of cooked soybeans has 29 grams of protein, which is more than eating 1 steak (85g small pieces) or 1 cup of soy milk.
nuts and grains is a plant protein Many species contain essential amino acids and contain vitamins, minerals and fiber, so eating vegetables is not lacking in protein.
Peas have protein (Cr: freepik.com)
10 high protein vegetables per 1 cup
1 pea (green pea) 8.6 grams of protein plus fiber
2 Pueblo Leng (spinach) 5.2 grams of protein plus fiber, vitamins A, K, C.
3 artichokes 4.8 grams of protein and flavonoids, vitamins K, C.
4 sweet corn 4.7 grams of protein, fiber, ferulic acid found in plant cell walls such as wheat bran, oat bran, etc., heal damaged cells. prevent cancer
5 avocados 4.6 grams contains potassium, vitamin E and fiber.
6 asparagus 4.3 grams contains folate and vitamin A
7. Brussels Sprouts (brussel sprout), 4 grams of protein, fiber, omega-3 fatty acids
8 mushrooms 4 g protein, B vitamins, good
9 Kale (kale) or curly leaf kale, 3.5 grams of protein and lutein, cetamine, nourishing eyesight and preventing cancer.
10 potatoes 1 cup (160 grams) contains 3 grams of protein, plus fiber, vitamin C, potassium.
How to eat : Eat vegetables without protein deficiency. But should eat circulating, not eating repeatedly, ifFlexitarians Supplement with lean meat protein or fish.
such as chicken breast salad, tuna salad, salmon, steak, stew, add to pasta, make soup, eat fresh or cooked.
or choosePlant Base which should be tested for allergy first, for example, if allergic to soy Allergy to nuts Choose nuts and other (allergy) grains such as quinoa, oats, millet, red beans, pumpkin seeds, etc. Plant protein should consult a doctor
Reference: Theptarin Hospital, www.eatingwell.com