Help collect foods that are high in protein in vegetarian diets. I want to add some nutrients.

Fish, meat, eggs and milk contain high-quality protein.

Foods rich in plant protein: legumes, legumes.

Low-fat and high-protein foods: mushrooms.

Soybean. Soy milk, tofu, bean curd, dried tofu and so on.

Solid crustaceans. Such as: peanuts, walnuts, etc.

Fruits: durian, avocado, etc.

Legumes are high in protein. But nutrition is not just about protein, right? And now I eat rice and flour products every day, and there is probably no shortage of protein, unless it cannot be absorbed normally. I think that I need to supplement some minerals to supplement nutrition.

Soy products are quite high in protein, such as: tofu, soy milk, black beans, etc., and others include peanuts and walnuts.

I don't know what your body is like, if the digestion and absorption are good, you can supplement it with legumes. However, if the body is not good and the plant protein is relatively difficult to digest and utilize, you can consider supplementing with whey protein powder appropriately.

There are more walnuts and soybeans, and beans are generally available.

Chicken, fish, eggs, meat, beef should be good.

This is the nutrient information query network, the query is very simple, just enter the name of the vegetable, you can know all the nutrients of this vegetable.

Isn't it okay to buy Twist Lai and Amway's protein powder directly, or eat it piece by piece?

Protein is a natural source for muscle development and growth**. It helps in the comprehensive care of body tissues through the repair and maintenance of tissues. That's why most people prefer a protein-rich diet in their daily lives.

The reason is that it provides adequate energy levels and muscle development to perform daily tasks or exercises. There are many types of protein-rich diets**, both natural and artificial. Nature** can help improve your diet and tissue health when they become part of your daily diet, and the artificial intake of protein is just as effective and easy.

As we know, there is nothing better than a natural and self-sufficient diet; Foods that are naturally rich in protein are better and better. If you're vegan, you can have enough protein in your diet**. Here are some vegetarian foods that are rich in protein.

Tofu

Tofu made from soybeans is not only rich in soy protein, but also provides enough amino acids for human tissues, which is good for your body, tissues, and muscles!

Lentils

Lentils are a rich protein** that can be used in many dishes and salad types. They are thought to be rich in fiber and slow-digesting carbohydrates.

They contain good bacteria that promote gut health, are beneficial for reducing the risk of heart disease, diabetes, cancer, and help with weight control.

Chickpeas

Chickpeas are also known as chickpeas and are also rich in protein. Along with protein, they provide a good amount of fiber, iron, potassium, plant compounds, complex cards, and other beneficial nutrients.

Green peas

Often used as a side dish and topping, these green beans are thick, protein-fibre packed**.

It can be used as a protein supplement in a variety of formulations and is rich in nutrients such as iron, manganese, phosphorus, zinc, copper, vitamins A, C, and K.

Quinoa

When cooked, it can be the complete protein in your diet. These particles not only contain protein, but are also rich in iron, phosphorus, complex carbohydrates, manganese, fiber, etc.

Oatmeal

Oatmeal is a natural supplement that is rich in protein and delicious. Compared to other similar cereals, oats are rich in high-quality protein content. That's why it's used to cook a wide variety of recipes.

Wild rice

The protein content of wild rice is twice that of other similar rice, so wild rice can be a good substitute for rice. It is rich in fiber, vitamins, and other important minerals.

Nuts

Nuts and other nuts are high in protein. Nuts are rich in protein and can be eaten raw or cooked;

If you're vegan, these are some of the main related proteins in your diet**. Protein is essential at all ages of life. By adding these phytonutrients to your food, you can make your diet healthier and tastier.

Best of all, they are versatile and can be used in numerous recipes. There's also a wide variety of food, including desserts, appetizers, and lots of raw food.

Vegetarian protein is predominantly plant-based. That is, lysine, tryptophan, phenylalanine, methionine, threonine, leucine, isoleucine and valine.

Then, among the plant-based proteins, legume protein is the best, which is a high-quality protein, such as soybeans, or soy products. Therefore, most of the ingredients in the vegetarian diet are beans and soy products as the main raw materials.

Eat nuts to get enough selenium.

Selenium is a powerful guarantee for the normal functioning of the body's immune system. Meat, fish and nuts are the best sources of selenium in the daily diet**, so for vegetarians, only by eating nuts can they ensure adequate selenium intake in their diet. Vegetarians are advised to consume a small sachet of about 15 grams of mixed nuts per day, preferably unsalted.

Supermarket dried fruit counters are usually available in large bags with multiple small packages, and these nuts are the best for snack.

You can also replenish protein without eating meat.

It is important for vegetarians to ensure adequate daily protein intake. In addition to meat, there are many ways to replenish the protein needed for the day, such as beans (peas, lentils, etc.), nuts, eggs, soybeans and soy products, wheat protein (cereals, bread, rice, corn, etc.), various dairy products, etc. Moreover, it is best to eat foods that contain a variety of proteins together, which is very helpful for replenishing essential amino acids, such as toast bread rich in legumes, milk, rice and bean salad containing grain ingredients, bread and cheese, bean paste bread, etc.

Vegetarian diets are also not deficient in iron.

Although eating meat is the best element of iron**, for vegetarians, it can also be obtained from some other foods, such as soy products, green vegetables, whole wheat bread, etc. In addition, the intake of cereals in breakfast should be strengthened. If we eat iron-containing foods with foods rich in vitamin C, it will be more beneficial for the body to absorb iron, so it is recommended that vegetarians eat more fruits and vegetables at mealtimes, or drink fruit and vegetable juices in moderation.

Vegetarians should also try to avoid eating with beverages such as tea and coffee, as they can hinder the body's absorption of iron, and it is recommended to drink tea and coffee 1 hour after meals.

Daily diet 7 attention.

Eat at least five kinds of fruits and vegetables a day; The proportion of starchy foods in each meal, such as noodles, rice, cereals and legumes, should be 1 3; Eat some foods that contain protein, such as dairy products, eggs or legumes, and try to eat a variety of foods; Prepare food in roasting, roasting, boiling, steaming or microwave as far as possible to reduce the frying process in oil; reduce your intake of sugars; Reduce the amount of salt added in cooking; Make sure to drink litres of water every day, and even more if you are doing physical work.

It is necessary to supplement protein in the cold winter, and the various amino acids that make up protein also have synergistic, transformative, substitution and antagonistic relationships in the process of body metabolism. Therefore, supplementing amino acids is like supplementing protein, Runfeng Jinkang amino acids are anti-fatigue, decompression, hangover, detoxification and beauty.

Eggs have the most protein, and tofu and the like can do the same.

Many people are always worried about nutrition when they think about going vegan, and protein is the focus of attention. Usually people will have such a view: first, they think that the protein content in a vegetarian diet is not enough; The second is that meat protein has higher nutritional value than vegetarian protein.

In fact, these are erroneous ideas that have long since become obsolete.

Vegetarian diets are rich in protein (see table below).

The average protein content of a typical grain is:

12%；Some fresh legumes can have a protein content of 11-14%, which is comparable to that of eggs; Many nuts, nuts and legumes are around 30%; Some fine soy products can reach 40-50%, which is comparable to meat (compared to dry weight); The protein content of soy protein is completely comparable to that of beef and even fish.

Comparison of protein content of some common meat versus vegetarian food (%) Meat vegetarian food name, average protein content, food name, average protein content.

Eggs 12-1413 cereals, fish 5-2418 fresh legumes.

Peas, edamame, broad beans, pork, dried beans, chicken 13-2319, peanuts, beef, yellow tofu, bamboo, tofu coating, 40-50 --- soy protein concentrate, 58-6460--- soy protein isolate 81-8885--- cheese.

In addition, as early as 1954, a group of scientists conducted an in-depth study at Harvard University and found that any combination of vegetables, grains, and dairy products could provide enough protein. From this, we can conclude that eating a varied vegetarian diet can easily guarantee the body's protein needs.

A vegetarian diet does have a positive effect on maintaining an alkaline body environment. In life, vegetarianism is generally divided into two categories, relative vegetarians and absolute vegetarians. A relative vegetarian refers to the consumption of eggs and dairy products such as eggs and milk, while an absolute vegetarian refers to eating only vegetables.

In general, vegetarians are more nutritious because they are "smart" enough to get high-quality protein from eggs and dairy products. However, because they do not eat animal foods, they are often deficient in iron, zinc, calcium and other elements. Vegetarians are more nutrient-deficient than vegetarians, lacking not only iron, zinc, calcium and other elements, but also high-quality protein.

This is also the reason why most vegans are intellectually underdeveloped.

Common advice for both vegetarians.

Iron supplementation: add iron-rich foods such as black rice, millet, black sesame seeds, and red beans to the staple food; Stir-fry in an iron pot, preferably with a little vinegar to help with iron absorption; Eating more vitamin-C-rich dates, hawthorn, kiwifruit, green leafy vegetables, tomatoes, etc. is also conducive to iron absorption.

Zinc supplementation: often eat sunflower seeds, black sesame seeds, hazelnuts, walnuts and other nuts and zinc-rich foods; Eating steamed bread, bread, fermented foods such as fermented bean curd and noodle sauce is also conducive to the absorption of zinc.

Others: Eat more mushroom foods such as shiitake mushrooms, fungus, enoki mushrooms, and mushrooms to consume vitamin B12, which is often lacking in vegetarian foods.

Advice for "ovo-lacto-vegetarians".

Ovo-lacto-vegetarians "should eat 300 grams of staple food every day, of which miscellaneous grains (such as oats, which contain more protein) should account for more than 30%, 300 ml of milk (it is best to drink 100 ml of sour milk, because sour milk not only preserves all the nutrients in milk, but also adds new B vitamins and beneficial lactic acid bacteria in the fermentation process), an egg, 300 ml of soy milk, more than 500 grams of vegetables (half of green vegetables), and 200 grams of fruits.

Advice for "vegans".

Absolute vegetarians "should eat 350 grams of staple food every day, of which miscellaneous grains (such as oats, which contain more protein) should account for more than 30%, drink 350 ml of soy milk, eat more than 250 grams of soy products, 100 150 grams of mushrooms, 50 grams of peanuts, more than 600 grams of vegetables (half of which are green vegetables), and 250 grams of fruits.

Not every vegetarian diet contains a complete range of nutrients, don't be a picky eater, a well-rounded diet is the best, and tell you that there are many nutrients in animals that are higher than those in plants, so you can't ignore meat foods.

Vegetarians should pay attention to balanced nutrition, although the whole grains are good, but the nutrition is relatively simple, it is recommended to eat with some nutritional supplements, such as "wheat extract, fiber camp". It contains natural high-quality refined wheat germ, added raw grains rich in dietary fiber, black sesame seeds, energy sugar, whole milk powder, tea polyphenols, etc. Retains a natural balance of nutrients.

Extract wheat germ is the part of the seed germination, the beginning of life, the collection of wheat essence grains golden, the nutritional value is as precious as **, is the best choice for the elderly to prolong life.

Objectively speaking, eating a vegetarian diet will bring advantages and disadvantages to the body! Pros: For example, reducing the occurrence of some diseases, reducing the burden on the body, can be relatively far away from some toxins, and can help obese people lose **.

Disadvantages: Adolescents are not suitable, not conducive to the healthy growth of adolescents, an important component of the organization. All important components of the body need to be involved in protein.

Generally speaking, protein accounts for about 18% of the total mass of the human body, and the most important thing is that it is related to life phenomena. Then eating only eggs, milk and beans can better replenish protein.

I am Liang Fangli, the founder of nutrition on the front line, and I will update the practical nutrition knowledge that is close to life every day, please pay attention to it. "Prevention is all about prevention, and prevention is about nutrition" Let nutrition be the front line of your health. Another type of vegetarian is a vegan who does not eat animal foods at all.

For you, the ovo-lacto-vegetarian is still a good protein supplement, and it will not lack some nutrients like vegans. If there is no shortage of eggs, milk, legumes in the diet.

Lacto-ovo vegetarian or occasionally vegetarian. Among these five categories, a complete vegetarian diet is the most likely to lack protein and fat, and today I will focus on how to eat a healthy diet with a complete vegetarianism, and other vegetarianism can be adjusted on the basis of complete vegetarianism. Quinoa is a food that has been identified by WHO as a single plant that provides the body with a basic and complete set of nutrients.

There is no one else who can compare to it, and here is a list of its amazing features.

It should be respected. Other than that, a vegetarian diet is not too recommended, especially for infants, children, and pregnant women. Because if the diet is not properly constituted, it will increase the risk of protein, vitamin B12, -3 polyunsaturated and nutrient deficiencies such as fatty acids, iron, zinc, etc.

Protein is one of the three major nutrients needed for human life and survival. Protein supports the basic functioning of the body's organs and the normal function of the brain. However, China, as a large carbohydrate country, often does not pay enough attention to the insufficient intake of protein.