1, tofu, lobster sauce and soybean products are one of the richest sources of protein in plant-based diet. Protein content varies with soybean preparation methods:
Hard tofu (tofu) contains about 10g of protein per cup, edamame (mung bean) contains about 8.5g of protein per cup, and lobster sauce contains about 15g of protein per cup. You can add tofu to sandwiches or soups as a meat substitute. Tofu is also popular in some dishes, such as kung pao chicken and sweet and sour chicken. These bean products also contain high content of calcium and iron, which makes them a healthy substitute for dairy products.
2, lentils
Red or green lentils contain a lot of protein, fiber and key nutrients, including iron and potassium. Cooked lentils contain 8.84 grams of protein per cup. Lentils are an important source of protein for lunch or dinner. They can be added to stews, curries, salads or rice to provide additional protein.
Step 3: peanuts
Peanut is rich in protein and healthy fat, which can improve heart health. Each cup contains about 20.5 grams of protein. Peanut butter is also rich in protein, 8 grams per tablespoon.
4.almonds
Almond per cup 16.5g protein. It can also provide a lot of vitamin E, which is good for skin and eyes.
5. Spirulina
Spirulina is a blue or green algae, which contains about 8 grams of protein in 2 tablespoons. It is also rich in nutrients, such as iron, vitamin B and manganese.
Spirulina can be used as powder or supplement and added to water, smoothies or fruit juice. It can also be sprinkled on salads or snacks to increase its protein content.
6.quinoa
Quinoa is a high-protein grain, which contains complete protein. Cooked Chenopodium contains 8 grams of protein per cup. It is also rich in other nutrients, including magnesium, iron, fiber and manganese.
Quinoa can be placed in soups and stews, sprinkled on salads or eaten as a main course. Quinoa is a supermodel's favorite.
7.potatoes
A large portion of baked potato provides 8 grams of protein per serving. Potatoes also contain other nutrients, such as potassium and vitamin C.
8. Vegetables rich in protein.
Many dark green leafy vegetables and green leafy plants contain protein. Eating these foods alone is not enough to meet the daily needs of protein, but a small amount of vegetable snacks can increase protein's intake, especially when combined with other foods rich in protein.
A medium-sized broccoli stem contains about 4 grams of protein, and each cup of kale provides 2 grams of protein. Nutrition Association recommends that the minimum daily intake of protein is 0.8 grams per kilogram of body weight. Pregnant or lactating women and the elderly may need more protein.
Animal products such as meat, eggs and milk are naturally rich in protein, and protein is an essential nutrient composed of amino acids. This makes it easier for people who eat animal products to meet their daily protein needs.
The human body produces 1 1 amino acids, but the other nine amino acids must be obtained from food. Animal products are completely protein, which means that they contain all amino acids. Some plant products, such as soybeans and quinoa, are also completely protein.
There are four kinds of people who need special attention to supplement protein.
1, people with low immunity.
When you find yourself more susceptible to influenza than the people around you, you may know that this is a sign of low immunity, but what you don't know is that the low immunity is probably due to the lack of protein. Antibodies in human body are important substances to resist diseases, and antibodies are protein with some special structures. When people lack protein due to insufficient dietary intake, the body's antibody synthesis is insufficient, and the body's ability to resist diseases will be greatly reduced.
2. Patients with osteoporosis.
The human skeleton consists of two parts. One part is an inorganic substance represented by minerals such as calcium and magnesium, which mainly maintains the hardness of the human skeleton. The other part is organic matter represented by collagen, which mainly maintains the toughness of human bones. When the human body lacks protein, the collagen synthesis is insufficient, which may lead to the decrease of bone toughness and brittleness. In addition, because the minerals in the bones need to attach to the structures erected in protein, if there is no protein in the bones, there is nowhere for inorganic salts to attach, which may lead to osteoporosis.
3. People with "fat lines".
There are collagen and elastin in our skin, which can increase the elasticity of the skin. Without it, our skin will become brittle and will be torn by external force. Many fat people have some "fat lines" on their calves, waist and buttocks. In fact, it is because they have too much subcutaneous fat and stretch their skin, but the skin lacks collagen and elastin, which leads to the inability to recover after stretching and the appearance of "fat lines". The same is true for some women who have "stretch marks" after pregnancy and childbirth.
4. People who get tired easily.
Many people are more prone to fatigue than others, especially when there are many people and the air is not circulating. This may be because these people have low hemoglobin content in their blood. Human hemoglobin is mainly a carrier for delivering oxygen and discharging carbon dioxide to various tissues and organs of the human body. If hemoglobin is lacking, the human body's ability to obtain oxygen will decline, and if the body does not get enough oxygen, it will be prone to fatigue, drowsiness and depression. Because of its special physiological mechanism, women are more likely to lack hemoglobin than men.
Reference People's Network -8 kinds of food are rich in plant protein, so you must eat more every day.
Refer to People's Daily Online-Category 4 people need to replenish protein's stock of foods rich in protein.