What vegetables are high in plant protein and what are the foods with high plant protein content?

Peanuts and meat are a little higher in vegetable protein.

Protein is the key substance that makes up the body, and all kinds of tissues in the human body - muscles, bones, **, nerves, etc. The material condition for growth and development is protein, so it is necessary to add more protein-rich and colorful foods to children.

Ingredients containing more protein include: milk of domestic animals, such as cow's milk, cow's milk, mare's milk, etc.; livestock and poultry meat, such as cattle, sheep, pigs, mutton, etc.; poultry products, such as chickens, ducks, geese, quails, ostriches, etc.; Egg foods, such as raw eggs, duck eggs, quail eggs, fish, shrimp, crabs, etc.; There are also soybean foods, including soybeans, green peas and black beans, among which the nutritional content of soybeans is the most valuable, and it is the high-quality protein in baby food**; In addition, dried fruits such as white sesame seeds, sunflower seeds, walnut kernels, sweet almonds, pine seeds and other dried fruits are high in protein. Because the composition of carbohydrates in various ingredients, the types of carbohydrates contained in them are different, and the components of other nutrients (body fat, sugar, minerals, vitamins, etc.) are not the same, therefore, when adding baby food, the above foods can all provide choices, and can also be based on local specialties, according to the time for children to show high protein ingredients.

The price of protein food is more expensive, parents can use several types of cheap ingredients mixed together to improve the use of protein in the human body, for example, the microbial use value of simply taking bud rice is 60%, wheat is 67%, soybean is 64%, if these three ingredients are mixed according to the proportion, the protein use rate reaches 77%.

Foods with high plant protein content: 1. Legumes, such as soybeans, mung beans, black beans, and red beans, are rich in plant protein. 2. Nut foods, such as hazelnuts, walnuts, pine nuts, and pistachios, are also rich in plant-based proteins.

3. Cereal foods, such as oats, buckwheat, barley, wheat, rice, and millet, are also rich in vegetable protein.

Vegetable protein, also known as textured protein, is a healthy new ingredient produced by crushing, modulation and other processes with soybean protein, peanut protein and wheat protein as the main raw materials.

Vegetable protein has a smooth texture and easy to taste, and can be used for cold dressing, hot stir-frying, soup, etc. Vegetable protein is refined by high-temperature puffing, tissue shaping, and hot air drying, and is a vegetarian diet with a flavor similar to meat and tissue texture.

Vegetable protein is a plant-based food that can replace animal protein, rich in protein (dry base content of 50%) and a variety of amino acids and dietary fiber, rich in nutrition and unique flavor, lower fat content than meat, cholesterol-free, and more delicate than meat, suitable for all ages, is an ideal healthy soy product.

The protein of leguminous plants is relatively high, for example, soybeans, soybeans and other plant proteins are very high, so we usually can't eat soy products often, otherwise it is not good for the body to eat occasionally, which is very good for the body.

High-protein dishes mainly refer to vegetables with more plant protein content, such as soybeans, winter melon, radish, kelp, bean sprouts, peppers, garlic, and fungus, which are very rich in plant protein. After this protein is ingested into the body, it can provide energy for the body's metabolism, accelerate fat decomposition, and can play an auxiliary role, these vegetables also contain a lot of fiber and vitamins in addition to protein, which can not only promote metabolism and increase satiety, but also enhance the body's immunity.

Foods with high plant protein content include soybeans, tofu, tofu skin, bean curd, grains, sunflower seeds, almonds, goldenrod, seaweed, fungus, peanuts, walnuts, pine nuts, etc.

Plant protein is a kind of protein, ** in plants, many plants contain protein, including legumes and their products, cereals, nuts, vegetables, fruits, etc.

Soybean and its products are rich in high-quality protein, which is well utilized by the human body. Attention should be paid to protein complementarity in dietary supply, and the mixed consumption of plant protein and animal protein can improve the nutritional value.

Reasons why animal protein is better than plant protein:

The amino acid composition of animal protein can better meet the needs of the human body, and the digestion and absorption rate of animal protein is higher.

All kinds of proteins in the human body are composed of 20 kinds of amino acids according to different types and different quantities, of which 12 kinds can be synthesized by our human body, and the remaining eight kinds of amino acids cannot be synthesized by the human body and must be ingested from the outside world.

Plant proteins, on the other hand, are relatively lacking in these amino acids: lysine, methionine, threonine, and tryptophan. Therefore, we can match plant protein and animal protein in our daily diet to obtain better nutrition.

At the same time, another important indicator to measure the value of protein is the rate of digestion and absorption of protein in the human body.

When we eat whole soybeans or nuts, the plant protein is surrounded by a fibrous film, which makes the digestive enzymes in our body unable to directly contact with the plant protein and is difficult to digest, so the digestibility of plant protein is not as high as that of animal protein.

And when we process these plants into tofu or slurry, the digestibility will increase a lot. Not only that, plant protein also often coexists with starch, dietary fiber, polysaccharides, and phytic acid, some of which can also affect protein digestion and affect the body's absorption of minerals such as calcium and magnesium.

Foods that are high in plant protein include soy foods. Soy products are known as the most plant-based protein content and are a staple for vegans to supplement protein**. In addition, soybeans are rich in plant protein to meet the functional needs of the human body, in addition to isoflavones, amino acids and other substances that are beneficial to human health.

**

Beans, wheat (flour) and rice generally contain more vegetable protein (up to 40% protein in soybean seeds). However, the nutritional value of protein is different between rice and beans.

Cereals generally contain 6%-10% protein, and the protein content is not high, but because it is people's staple food, it is still the main protein **. Beans are rich in protein, especially soybeans contain up to 36%-40% protein, amino acid composition is also relatively reasonable, and the utilization rate in the body is high, which is a very good protein in plant protein. Certain nuts such as peanuts, walnuts, almonds and lotus seeds are higher in protein (15%-30%).

Foods that are high in plant protein are as follows:

1. Broccoli is rich in vitamin C, vitamin K, fiber and potassium, etc., and is also rich in a variety of bioactive nutrients, which is believed to help prevent cancer, and contains 3 grams of protein and 31 calories per 96 grams of broccoli, which is a very healthy vegetable and one of the protein-rich foods.

2. Soybean milk is a plant protein food, in which soy phospholipids can activate brain cells and enhance memory, a cup of soy milk contains 8 grams of protein, which is one of the protein-rich foods.

3. Gluten is very suitable for vegetarians, can be used as the main protein food, is the most commonly used meat substitute, is a plant-based protein, in high-protein, low-fat, low-sugar, low-calorie food, per 100 grams of oil gluten, protein grams, is one of the protein-rich foods.

4. Peanut butter can be eaten by the general population, two tablespoons of peanut butter has 8 grams of protein, and the calorie content is also very low, but the fat content is very high, it is a nutritious food and one of the foods rich in protein.

5. Cottage cheese is a kind of cheese that is very low in fat and calories, and the protein-rich food is not only meat, cottage cheese is one of the protein-rich foods, half a cup of cottage cheese has 13 grams of protein, and contains calcium, phosphorus, vitamin B12, riboflavin (vitamin B2), etc.

2. Wheat: The main components of wheat are starch, protein, amino acids and B vitamins. Wheat contains about 12g of protein per 100 grams.

3. Oats: Every 100 grams of oats contain about protein, in addition, they are rich in starch, fat and water.

4. Almonds: Almonds contain 25-27g of protein per 100 grams, which is a high-protein food. In addition, it also contains calcium, phosphorus, iron, selenium and other mineral elements and vitamin E, vitamin B1, vitamin B2, vitamin B5, vitamin C and other vitamins.

5. Peanuts: Usually 100 grams of fresh peanuts contain about 12g of protein. Peanuts are also higher in fat.

1. Broccoli has high protein content, broccoli contains a lot of protein, no cholesterol, high dietary fiber, high alkalinity, broccoli protein content is much higher than that of steak, broccoli nutrition is the highest in vegetables, broccoli has a good anti-cancer effect. Asparagus protein is also relatively high, in addition to high protein content, filial piety celery also contains high selenium, amino acid trace elements are also very high, asparagus can protect heart health, prevent osteoporosis.

2. Nanbu gourd is also a vegetable with high protein content. Pumpkin contains more protein than beef of the same weight. In addition, pumpkin contains vitamin A and carotene, which can effectively eliminate harmful toxins from the body.

Pumpkin also regulates the rate at which food is absorbed in the stomach, slowing down the absorption of carbohydrates.

Vegetables with high protein content are: broccoli, pumpkin, spinach, mushrooms, artichokes, etc.

1. Broccoli.

Broccoli contains a lot of protein, no cholesterol, high dietary fiber, high alkalinity, and broccoli protein content is much higher than that of steak, and broccoli nutrition is the highest among vegetables.

3. Spinach. Spinach is known as a "model student", which is not only rich in protein, but also rich in carotenoids, vitamin C, vitamin K, minerals (calcium, iron, etc.), coenzyme Q10 and other nutrients.

4. Mushrooms. Each 100 grams of fresh mushrooms contains high-quality protein, fat, carbohydrates, dietary fiber, calcium, phosphorus 66mg, iron, vitamins, niacin, and vitamin C4 mg. In addition, it also contains non-specific plant lectins, coolinases and other substances, so it is a nutritious edible mushroom that is an ideal ingredient for a variety of dishes.

5. Artichokes. Artichokes are native to the Mediterranean coast, the main edible part is the fat and tender bracts in the flower buds, rich in protein, is a kind of precious, high nutritional value of health vegetables, known as the "king of vegetables" in foreign countries.

1. Tofu, tempeh, and edamame: Soy products are one of the richest proteins** in the plant-based diet, and the protein content varies depending on how the soybeans are prepared; These soy products also contain high levels of calcium and iron, which makes them a healthy alternative to dairy.

2.Lentils: Red or green lentils are high in protein, fiber, and key nutrients, including iron and potassium, and cooked lentils contain grams of protein per cup. Lentils are important for adding protein to your lunch or dinner routine**.

3.Peanuts: Rich in protein, healthy fats, and may improve heart health. They contain York protein per cup, and peanut butter is also rich in protein, at 8 grams per tablespoon.

4.Almonds: Almonds provide grams of protein per cup. It also provides a lot of vitamin E, which is good for ** and eyes.

5.Spirulina: Spirulina is a blue or green algae that contains about 8 grams of protein per 2 tablespoons.

It is also rich in nutrients such as iron, B vitamins and manganese. Spirulina can be added to water, smoothies, or juices as a powder or supplement. It can also be sprinkled on top of coarse salads or snacks to increase its protein content.

6.Quinoa: Quinoa is a high-protein grain that contains complete protein. Cooked quinoa contains 8 grams of protein per cup. It is also rich in other nutrients, including magnesium, iron, fiber, and manganese.

7.Potatoes: One large baked potato provides 8 grams of protein per serving. Potatoes also contain other nutrients, such as potassium and vitamin C.