Many people do not eat meat, eggs and dairy products for their health, or they eat vegans because of their religious beliefs, but they get bloated after eating beans. Be careful of these eating habits, which will cause potential risk of protein deficiency. Nutritionist Lin Yuwei said that protein is responsible for synthesizing muscle tissue, building the immune system, repairing wounds, synthesizing various functional enzymes of the body, and helping to build bones. When protein is deficient, it is easy for muscle strength to decline, sarcopenia, hair loss, reduced resistance to infection, disease, or osteoporosis.
Lin Yuwei pointed out that some people only eat meat and not vegetables, but a large amount of high-fat and low-fiber animal protein diet may also lay the foundation for the body's digestive tract inflammation complications. Because high-fat meat and fried food are not easily absorbed, it may induce pancreatitis, causing epigastric pain, diarrhea, abdominal distension, fever, rapid breathing, nausea and vomiting, etc. Or even lead to organ failure, life-threatening.
Lin Yuwei said that in addition to chicken, duck, fish, eggs and tofu and other foods, the public can also eat five types of plant-based protein foods that can provide additional nutritional value.
5 categories of plant protein 1. Dried beans
such as mung beans, pinto beans, rice beans, red beans. A bowl of red bean soup, about 40 grams of red beans, can eat 8.3 grams of protein, which is about 1.2 times the protein of an egg. In addition, the skin of dried beans contains antioxidant nutrients, which have anti-inflammatory health effects on the body. You can usually cook dry beans and rice together to make red beans and brown rice to increase your intake.
2. Flour products
such as gluten, noodle sausage, baked bran, these flour products are derived from the gluten components of wheat, and the wheat gluten components of flour raw materials contain higher protein components. Eating a scoop of gluten, about 25 grams, can eat about 10 grams of protein, which is about the protein content of a chicken leg. However, the amino acid composition of wheat protein is incomplete, with less methionine and more lysine. Contrary to the amino acid composition of dry beans, there are more methionine and less lysine. Therefore, if you eat gluten and protein, you can eat it with red bean rice.
3. Nut seeds
Pumpkin seeds, peanuts, pistachios, almonds, cashews, chickpeas, chia seeds, peanut butter. Eating prototype nut foods can eat the most nutrients and is the most ideal way to supplement protein. In addition, if you eat porridge and side dishes for breakfast, you can change the porridge into a nut-healthy porridge, add nuts to increase protein, and cook with sweet potatoes, pumpkins, yams, etc.; or eat porridge with plain peanuts, you can supplement plant-based protein. However, it should be noted that, except for chickpeas, other foods contain high fat, and eating too much may cause weight gain or acne. It is recommended to eat 3 disposable tablespoons a day.
In addition, peanut candy, tribute candy, nut nougat, jujube cake, honeydew nuts, and sugar-sweetened peanut butter, although the protein content is not low, add too much refined sugar such as maltose, syrup, sugar, etc., it is recommended to consider ingest.
4. Soy foods and products
Black beans, tempeh, natto. The epidermis of black beans is rich in anthocyanin and "cyanidin-3-glycoside", which can help the body's blood circulation, maintain posture and maintain skin integrity. Eating black beans in the diet to replace some meat foods, in addition to supplementing protein, may improve the bodygood health. And tempeh not only contains high-quality soy protein, but its calcium content per unit is higher than that of milk, with 111 mg of calcium per 100 grams of tempeh. Soybeans are fermented to make tempeh, which can remove oxalic acid and improve calcium absorption in the gastrointestinal tract.
5. Others
such as wheatgrass. Wheatgrass is rich in chlorophyll, which helps remove toxins and maintain liver function, purifying the body and maintaining overall health. Generally, the daily health care intake is in the range of 3 to 10 grams. Wheatgrass is rarely used as a dietary protein source, but wheatgrass is indeed a good thing to help the body to detoxify the environment when you are too big, stay up late or drink alcohol.
◎ Image source/Dazhi Image/Shutterstock ◎ Source / Nutritionist Lin Yuwei
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