Meat is a source of protein that is so necessary for every person. It is protein that is the building block for our tissues and cells. It is also the main source for human muscle growth.
But today, many refuse to eat meat - some for personal reasons, others for health reasons, because fatty meat contributes to the development of heart disease, leads to an increase in bad blood cholesterol, which clogs vessels. And also contributes to obesity, the development of cancer. But we hasten to please you - there is a substitute for meat products.
Useful: it is worth remembering that meat contains more than 20 essential amino acids. Therefore, it is undesirable to completely exclude it from the diet.
Eggs
Eggs are at the top of the list of foods that contain protein. The main advantage is that protein and other nutrients are absorbed by more than 95% and are quickly digested. All athletes, especially those who are involved in bodybuilding, be sure to include eggs in their diet.
According to doctors, it is best to use soft-boiled eggs - in this form, they are more useful.
Eggs can be added to salads, omelets, airy soufflés. But it is not recommended to use it raw, but if you love such a product, it is best to buy from trusted sellers. Otherwise, you can get infected with salmonella.
Dairy products
Sour milk contains both healthy protein and calcium. It is enough to include kefir, fermented baked milk, cheese, cottage cheese in your diet every day to replenish the required amount of protein.
There is an important nuance: there is more protein in fermented milk products with the lowest fat content. The fatter the product, the less useful it is.
Legumes
An excellent source of vegetable protein. So, in beans and peas - almost 25% of protein, in soy - more than 37%, and the products are absorbed by the body by more than 80%. And in order to improve the assimilation of legumes, it is advisable to use them with any other vegetables that have undergone heat treatment.
Separately, soy should be noted - it is recommended to use it for those who suffer from lactose intolerance, have a tendency to allergies.
Fish
Fish and seafood are a good source of easily digestible protein, and this protein is in no way inferior to meat, since it contains a large amount of nutrients and amino acids.
In addition, due to the presence of vitamins D and E in the composition, the fish has a positive effect on the condition of the skin, hair, and helps to preserve vision.
Nuts
You can replace meat protein if you eat nuts. It is an ideal food for humans to maintain health and youth. You need to use them daily, but in small quantities - no more than 5 pieces per day, since this is a fairly high-calorie product.
Mushrooms
Another healthy source of protein. However, there is one important nuance here - mushrooms are a product that is hard and long to digest, so you should not consume them daily.
The least protein is found in mushrooms, chanterelles - only 10%. But this product is low in calories, so it is ideal for those who want to lose weight. You can eat it in any form: fried, boiled, pickled.
Cereals
Be sure to have cereals in the diet, since they also contain a lot of protein. In terms of protein content, buckwheat is in the first place - almost 12%. It is useful for children, pregnant women. Among other things, cereals have a lot of other useful things: vitamins, trace elements, iron.
Sunflower seeds
It is not for nothing that seeds are so popular. In addition to their pleasant taste, they are also very useful, since they contain carotene, amino acids, proteins, as well as vitamins B and C. True, it is worth remembering that the human body can absorb no more than 100 g of this product per day.
Spirulina
The famous seaweed, which is considered the most ancient plant on earth. Its main advantage is the high protein content in the composition, reaching up to 65%.
This protein is easy to digest and gives you a boost of energy. However, not everyone likes the peculiar taste of spirulina, so it can be bought in the form of dietary supplements.
In addition, protein stores can be replenished by including durum pasta in your diet. For example, you should eat rye or wheat bread every day, which will allow you to get the portion of protein your body needs.
Vegetables contain the least protein. But still, protein is found in potatoes, Brussels sprouts, avocados. In this case, protein is best absorbed after heat treatment.
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