Which vegetables taste like aniseed?
Protein-rich vegetables: the top 10
Table of Contents
- Protein requirement
- Protein-rich vegetables: the top 10
- Protein-rich vegetables: Here are the top 10 in the video
- Knowledge to take away
Green egg white
Kidney beans instead of minced meat, broccoli instead of steak: high quality Sources of protein are not only contained in food of animal origin, but also in plant-based products - and these should be on your menu more often! Researchers at Harvard Medical School in Boston found that the increased intake of animal proteins is linked to a higher risk of dying earlier. A predominant inclusion of high protein vegetables in turn increases the likelihood of getting old healthy.
The increased consumption of vegetable proteins reduced the risk of death of the test subjects during the study period by ten percent - for the Cardiovascular diseases the risk even decreased by twelve percent. The scientists assume that this positive effect is not only due to the quality of the proteins, but is mainly due to the overall package of plant-based foods and their nutrients (1).
To meet protein needs, adults should 0.8 grams of protein per kilogram of body weight per day the German Nutrition Society (DGE) recommends in its guidelines. For a person weighing 60 kilograms that would be 48 grams of protein per day. For strength athletes, it is even 1.7 grams of protein per kilogram of body weight (2).
Proteins are important for the structure, function and metabolism of all tissues in the body as well as for the formation and maintenance of body mass. protein saturates, protects against a yo-yo effect and helps you lose weight: For example, for every 100 grams of protein you consume, 24 kilocalories are used for digestion.
A protein-rich meal in the evening - fish with vegetables and feta, for example - is ideal so that fat burning runs smoothly and an undisturbed regeneration metabolism can take place overnight.
In addition to the protein content of a food in grams, it is also important to refer to its so-called "Protein calories"Pay attention to: that is, the percentage of kilocalories derived from proteins in the total calories. They are an important indicator of the quality of protein-rich vegetables and are therefore of particular importance for vegetarians and vegans who get their protein needs mainly or exclusively from plant-based foods .
Protein-rich vegetables helps to meet the daily requirement of the macronutrient and provides variety on the plate. EAT SMARTER has the top 10 most protein-rich vegetables summarized for you.
Protein-rich vegetables: the top 10
Watercress is one of the front runners in terms of protein and nutrient content. A total of 17 minerals and vitamins are combined in the tender green leaves, including iron, calcium, potassium, folic acid and zinc as well as vitamins A, B1, B2, B6, C, D, E and K. The plant also contains a large number of antioxidants that eliminate free radicals in the body and reduce the risk of developing cancer (3).
In addition to being rich in nutrients, watercress also contains a lot of vegetable protein: in 100 grams of the green body two grams of protein and 84 percent protein calories - The latter in particular makes the watercress a protein-rich vegetable. It is best to eat watercress raw in salads, on sandwiches, in smoothies or as a topping: this is the only way to preserve vitamins, minerals and antioxidants (4).
2. Kidney beans
24 grams of protein per 100 grams and 58 percent protein calories bring driedKidney beans with yourself! The vegetables are rich in protein, low in fat and also provide a good portion of fiber - a combination that keeps you full for a long time, prevents cravings and promotes intestinal health.
Magnesium is also contained in the small legumes: This strengthens the nerves and keeps the muscles healthy! Due to their great nutritional profile, kidney beans are particularly suitable for vegetarians and vegans.
If you have problems with legumes and you can easily get flatulence from them, the right spice will help: Taste the kidney beans with a little cumin, caraway, fennel or anise - this will make them easier to digest! You can buy kidney beans either dried (loose or packaged) or canned. There is hardly any difference in nutritional value and quality, so you can buy by price with a clear conscience.
Protein-rich vegetables can also be found in the forest: namely in Mushrooms! They are small with a hat and yet bulging with four grams of protein per 100 grams and 56 percent protein calories. Mushrooms also contain provitamin D, which can be converted into vitamin D in the body. This nutrient is important for the storage of calcium and phosphorus, which are important for healthy bones and protection against osteoporosis.
The little forest dwellers are also low in calories and fat-free - the perfect choice for health-conscious and fitness fans! In low-carb cuisine, mushrooms play an important role thanks to their low carbohydrate content. Mushrooms are one of the few mushrooms that can also be eaten raw. However, people with sensitive stomachs and intestines should steam them a little before consuming them.
Popeye the sailor proved as a comic book hero that spinach makes you strong. And indeed: spinach belongs to the vegetable with a lot of protein! Three grams of protein per 100 grams and 50 percent protein calories make the green leaves the perfect food choice for protein fans and those who want to lose weight.
Spinach is also rich in beta-carotene, vitamins C and E, manganese, magnesium and folate, as well as antioxidants that have an anti-inflammatory effect in the body. Spinach is best eaten raw in a salad, but the leaves also taste wonderful in gratins, casseroles or on pizza (5)!
5. Mustard leaves
Vegetable proteins are to a large extent in mustard leaves: Three grams per 100 grams and 41 percent protein calories are contained in them. Mustard leaves belong to the brassica family and are mainly known from Asian cuisine. In addition to a portion of protein, the green contains magnesium, calcium, potassium and vitamins of the B group.
The mustard oils contained in the mustard leaves develop their anti-inflammatory effect in the body - this also applies to other relatives of the Brassica family such as broccoli, green peppers, pak choi, green and Brussels sprouts. This vegetable with a lot of protein can be eaten raw, for example in salads, but it also tastes great steamed or fried (6).
6. Haricot beans
Crisp, green and rich in protein: These are haricot beans! they deliver two grams of protein per 100 grams and 37 percent protein calories as well as hardly any calories and fat. They are therefore an essential part of the diet of health-conscious people who want to lose a kilo or two.
Haricot beans (also called green beans) also score with plenty of minerals: especially with potassium, which is washed out in water, and the trace elements magnesium, zinc, fluorine and selenium. Almost all vitamins are contained in the vegetable with a lot of protein, especially the B vitamins. Steamed or seared for five to seven minutes, most people tolerate beans best.
To the Vegetables with a lot of protein A good old friend also counts: the lettuce! One gram of protein per 100 grams and 36 percent protein calories are in the delicate leaves - as well as a relatively high content of fiber and vitamin A for good vision and healthy skin.
The tender one Lettuce is extremely sensitive, wilts and rots quickly and must be treated with great sensitivity. Tip: If the cut surface of the stalk is already brown or blackish, the lettuce has been lying at the dealer for too long and should not be bought. When you have bought a particularly beautiful specimen, it is best to eat it raw or process it in rice paper rolls or in a soup.
Vegetarians and vegans are particularly popular Soybeans as a high-quality protein supplier is hardly over. Put in the dry product of the protein-rich vegetables 24 grams of protein per 100 grams and 35 percent protein calories - The amino acids it contains are most similar to those of the chicken egg. Soybeans are also cholesterol-free and high in fiber, promote digestion and lower high blood pressure and blood lipid levels (7).
But be careful: soy contains isoflavones, secondary plant substances that, depending on their amount, have shown cancer and cell protective effects in animal experiments, but under certain circumstances also cancer-promoting effects. The protein-rich vegetables can be used for practically all recipes that are otherwise prepared with other dried beans (8).
"As a vegan, you get protein from soy products, for example. Wheat protein is another great supplier. One kilo of flour contains around 120 grams of protein. You can use this Make seitan yourself: You make a dough out of the flour, let it stand in water for 20 minutes, knead it and then only the egg white remains. Chickpeas also have a relatively high protein content of 19 grams per 100 grams in the dry product and 21 percent protein calories, "explains Nutrition expert and personal trainer Ben Schamma.
lenses deliver as a dry product 23 grams of protein per 100 grams and 34 percent protein calories. In addition, they are low in fat and high in fiber - the perfect fat burner combination, which also saturates for a long time and keeps the intestines busy.
Cooking lentil in boiling water is not recommended, as the high protein content does not go well with the intense heat. The best way to cook the protein-rich vegetables covered is over medium heat. The cooking time depends on the variety - the lighter the lentils, the faster they will cook.
Whether raw or steamed: Broccoli always tastes good and is also a good one protein-rich vegetables! Four grams of protein per 100 grams and 33 percent protein calories provides the low-fat and low-calorie green compact. There are also folate, manganese, potassium, phosphorus and vitamins C and K.
Antioxidants and flavonoids such as kaempferol are also in broccoli abundantly contained: They are said to have an anti-inflammatory, antimicrobial and heart-protecting effect. According to the latest studies, they are also said to help lower high blood pressure and eliminate cancer cells in the body (9).
Protein-rich vegetables: Here are the top 10 in the video:
Knowledge to take away
Proteins of vegetable origin reduce the risk of cardiovascular disease and early death, while animal proteins promote an early risk of death. Adults have a daily protein requirement of 0.8 grams of protein per kilogram of body weight. Strength athletes should consume as much as 1.7 grams of protein per kilogram of body weight to meet their needs.
In addition to the protein content of a food in grams, it is also important to pay attention to its so-called "protein calories": in other words, the percentage of kilocalories derived from proteins in the total calories. They are an important indicator of the quality of protein-rich vegetables and are therefore of particular importance for vegetarians and vegans who get their protein needs mainly or exclusively from plant-based foods.
To the Top 10 protein-rich vegetables include watercress, kidney beans, mushrooms, and spinach, among others.
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