Proteins are one of the great cornerstones that should be present in your food, whatever you’re eating style. Proteins are the building blocks of the human body, they form new tissues and repair the cells of the body.
The key component of proteins are the 9 essential amino acids, because of the 22 amino acids that the human body needs, these 9 can only be obtained through food (the body can synthesize the others from various substances).
Consuming high-quality protein foods regularly is essential for your body composition, to maintain metabolic processes and for your happiness. Do you know if you eat quality proteins and with the necessary amino acids?
The proportion of amino acids, especially the 9 essential ones, is what you should look for in terms of the importance of proteins in food, both creation and use. To these factors it is also interesting to add the assessment of the toxins, residues or acids that they generate, depending on their origin, perhaps the final result reveals the superiority of plant proteins over animals.
Variety: All essential amino acids must be present.
Tempo: We must take them simultaneously.
Proportion: Certain proportions must be respected.
The highest quality of protein can be easily achieved through plant foods and even more so, if we include some of animal origin such as quality eggs, locally produced and honored . Plant foods provide most of the vitamins and minerals that our body needs, with the exception of B12, which can be obtained in 30% from vegetables and the rest from eggs and algae.
When a protein contains all the essential amino acids in the amount necessary for humans, it is said to have a high biological value. When it contains one or more essential amino acids but in low amounts, the protein has a low biological value.
According to the World Health Organization, the highest quality protein is that of the egg, to which the reference value 100 was assigned, from which the biological value of the rest of the proteins is determined.
The ovo-vegetarian diet provides interesting advantages, particularly for those who have deteriorated health or, constitutionally, have a weak enzymatic detoxification capacity.
The cereals and legumes, as well as the algae and nuts, contain all eight essential amino acids. Some of them, in small proportion. But the combination of several of these foods, for example, cereals and legumes, cereals and nuts or cereals and seaweed, produce proteins of even better quality than those of meat. If we also consume organic eggs in moderation and wisely combined, we would not need to resort to meat or fish, beyond indulging ourselves.
The main legumes are lentils, peas, beans, chickpeas, broad beans, lupins, soybeans, and peanuts. All these legumes are rich in essential amino acids, although they are deficient in sulfur amino acids, cysteine ??and methionine. In addition to having high-quality fiber , they contain significant amounts of iron, copper, niacin, thiamine, and carotenes.
Lentils & Brown Rice
Lentils hardly contain fat (1%), they are rich in protein (28.1g / 100) and glucose (26.1g / 100). They contain abundant fibers vitamins B1, B6, folates, magnesium, iron, potassium, zinc and about. When combined with brown rice, we complete the eight essential amino acids, providing methionine.
In addition, if you add carrot at the end of cooking, you provide provitamin A. With a splash of lemon juice, rich in vitamin C, it improves the assimilation capacity of iron. If you have trouble digesting legumes, add kombu seaweed when cooking. To finish, a splash of EVOO.
As a trick, I recommend the Aldi Gut Bio cooked lentils in a pot, wash them with a strainer and cook them with your favorite vegetables, better if you add some green leafy ones. You can eat them broth or dry, like a salad. Remember: good quality brown rice, like El Granero Integral.
Chickpeas, Rucula & Quinoa
Chickpeas are well known for their benefits and properties and are closely related to their great high-quality energy intake, as they are slow-absorbing carbohydrates. And their high protein content (20g / 100) and are rich in oleic and linoleic fatty acids.
This combination of fibers, fatty acids and protein make chickpea an ally for those who have excess cholesterol and triglycerides in the blood. Chickpeas take center stage and we accompany them with a bitter salad (arugula, endive, endives, etc.) and quinoa.
A good idea is the chickpea tempeh marinated with tamari from Vegetalia, golden and crunchy, with tricolor royal quinoa from Aldi Gut Bio. It is a very simple dish to consume, as it is delicious.
Black Soy & Quinoa Or Wheat Sarracene
Black soybeans are an excellent source of protein, with 39g of protein per 100g, its protein load is higher than most of the known legumes. Its contribution in carbohydrates is lower than chickpeas, so they are really attractive.
I consider it the food of the champions, since they are somewhat more complex to digest. If you have a fast, bomb-proof metabolism, this food is for you. However, if you have a hard time digesting legumes, in addition to kombu seaweed, I recommend experimenting: lentils and macerated tempeh and Biográ black soy with quinoa.
Do you remember the 3Cs of the post healthy eating and happiness? The amount of protein recommended in our daily foods may vary depending on the person and their circumstances. The official references range from 0.47 g to 1.7 g per day / kg of weight.
Max Planck Institute for Nutritional Physiology in Dortmund: it does not have to exceed 0.57 g per kg of weight.
Food and Nutrition Board of the National Academy of Sciences, the Canadian Board of Nutrition, FAO (Food and Agriculture Organization) recommend an average of 0.47 g per kg of weight.
According to the IOC and ACSM 1.2 to 1.7 g per Kg of weight. You can consult it, along with how to calculate the amounts in a post on nutrition and sport.
People who perform daily physical activity or regular athletes may need a higher level of protein intake. Excess protein involves obvious dangers such as rheumatism, decalcification, homeostatic imbalances, etc. Therefore, it is not advisable to abuse proteins, much less, animals due to their high fat content and subsequent toxins.
In the above combinations, the recommended ratio would be 2 servings of cereal x 1 serving of legumes. You could introduce it into your diet 4 times a week, combined with 2 days of fish and 1 day of free-range chicken. Vegetables are the best accompaniment to fish and meat, particularly cooked onion that facilitates their digestion.
The question is not to eat meat or not, but what meat to eat and what not.
The intake of the protein and most nutritious dish of the day, based on these combinations, should be taken at noon. Don’t get obsessed, just experiment with these new combinations and add your favorites to your diet, on a recurring basis. You can start by combining brown rice with some curried lentils.
And to consult more in depth, there is a very interesting book: “Let your food be your medicine”, by Professor Felipe Hernández Ramos, honorary president of the Spanish Association of Qualified Nutritionists and Orthomolecular Therapists.
I write all my posts with the desire to facilitate your daily decisions about food and lifestyle. And above all, I love reading comments and personally answering each and every one @. If you liked it, you can consult others such as: healthy eating and happiness, 7 reasons and 7 days to live without sugar.
Would you like us to publish more information and recipes on how to prepare a complete, healthy and easy dish? The ones you have seen in the post are real dishes that I make in my day to day life and call them: “Happy Body Bowl”, because they contain all the nutrients you need. In addition, they feed your senses with the combination of color, flavor and texture. They are easily digested, take care of intestinal health and the gut-brain axis. They are good for your physical and mental well-being!
Hello, I’m Rachel Collins. Until recently, I ran my own patchwork quilt business. Having retired from that I have turned my e-commerce site into this blog where I discuss business, home and garden and lifestyle topics for you to enjoy...Click to read on