Protein is a crucial part of life because it gives you energy, keeps the body healthy, and supports muscle building and repair. The most common source of proteins for adults is beef and poultry but many recipes are available to make with nuts and seeds. Here are a few easy-to-digest sources of protein from different foods:
Pork
Chicken
Beans
Beetroot
Beef Sausages
Soybean Seeds
Peas
Peanuts
Peanut butter
Nuts
Eggs
Baked Potatoes
Salmon
Beef
Bean
Peas
Beans
Beef
Peas
Sunflower Seeds
Eggs
Baked Potatoes
Sweet potatoes
Tofu
Chicken Beans
Beans
Eggs
Baked Potatoes
Whole Grains (Oats)
Baked Wheat
Baked Flour
Oats and Wheat (Puff Pastry & Sugar)
Avocado Overnight Oats
Sucrose
Brown sugar
Sugar
 |
| Easy To Digest Proteins Healthy Food Keeps The Body Healthy |
Mashed Sweet potato
Starchy vegetables like beans, carrots, and squash are full of calories which can be avoided by substituting them for grains and other protein-rich options. In addition, the intake of carbohydrates does not give your body any energy. This is where healthy carbs come in handy!
Some tips that are best for those who have no time or want to go easy on their protein intake:
Go for low-carb veggies like pumpkin and broccoli/cauliflower instead of pasta. Use veggies that are rich in fiber, protein, folate, calcium and iron. You can also add vegetables like peppers and onions as well as mushrooms to your meals or snack. You can also use tofu and cheese in place of mashed tofu. Choose brown rice over white rice or mung bean noodles. It has more fiber, protein and less starch and calorie content. Make sure you do not have any saturated fat in your favorite dinner. A meal without saturated fat will leave out some important nutrients and minerals. So choose wisely! Also, avoid milk creamers and sauces. That will lead to unhealthy cholesterol and low HDL levels. Take two cups of cooked beans and one cup of chopped vegetables as a main course or snack. Add one glass of avocado daily. Some ingredients like eggs should be avoided so never substitute eggs for omelets. One large bag of spinach leaves will suffice for one cup of vegetables. When it comes to fruits and/or vegetables, eat them straight up. Fill a bag of celery, carrots, broccoli and cauliflower, watermelon apart from the green leafy greens and cucumbers, and karamut. Cooked meat is good only when cooked in boiling oil or ghee.
Read More: Protein to Keep You in Best figure
Now try these simple ways to gain and maintain muscle mass –
1- Include lean meats such as steak and pork in your diet. They pack in more than just protein. Red and white or dark meat contains amino acids, B vitamins and folic acid, calcium, vitamin E, phosphorus, riboflavin, iron, magnesium, zinc, and copper. Not all of these vitamins are needed at once, as they interact during digestion, absorption, metabolism, and excretion. Fatty fish such as salmon, cod, sardines, and mackerel are high in omega-3 fatty acids. These help increase the number of brain cells that are able to use blood and oxygen efficiently. Salmon provides 5% of its total protein content from Omega 3 fatty acids whereas salmon with other varieties provide 40% of their protein from Omega 3 fatty acids. However, it's really important to know more about how to use fish oil supplements such as Kola, Maca, Pangolin Oil, DHA capsules and others to maximize your nutritional benefits.
2- Substitute soybeans as much as possible. They are excellent sources of magnesium, copper, iron, protein and B vitamins. Plus soybean meal contains calcium which makes it a great weight-loss tool. If you don’t want to consume soy, then consider consuming edamame and spinach instead of spaghetti and meatballs.
3- Increase the level of vitamin B-12 in your diet. Vitamin B-12 deficiency mostly results from poor dietary habits that include not eating enough food. Foods such as animal products, meat, egg, fortified cereals and fortified drinks are often deficient in this nutrient. Fortunately, fortified cereals and tea have been found to include lots of foods that provide adequate amounts of B-12.
4- Eat fresh produce regularly because fresh produce is loaded with vitamins B-1, B-2, B-3 and C. Fresh berries, salads that are fresh-cut vegetables, apples, fresh herbs and whole grains and dairy products have been found to have higher concentrations of these key micropayments.
5- Try to reduce processed carbohydrates and junk food. Processed carbs like chips contain high levels of glucose, sugar and added fat. Eating unprocessed or “healthy” carbs is better than “junk” or refined sugar because they leave you feeling satisfied after spending time choosing just 1 or 2 servings. You can increase the amount of vegetables you consume each day by adding extra beans, lentils, carrots and green vegetables in addition to those already mentioned here.
6- Go vegan if you want. Veganism is associated with many health benefits including reduced risk of heart disease, type II diabetes, cancer and other diseases, lower obesity, reduced stress and lower blood pressure.
7- Start using supplements like choline, boron and threonine (B2). Choline and B vitamins are essential nutrients vital for the functioning of the immune system, normal nerve function and proper cell metabolism and reproduction. Threonine helps eliminate toxins from the body.
8- Get plenty of sleep. Don't deprive yourself because then your body struggles with insulin levels and low metabolism. Lack of enough rest leads to low energy levels, poor judgment, slowed reaction time and even mental decline. As a result, it can significantly compromise your ability to work a job, socialize with peers and even perform everyday tasks.
9- Drink fluids with minimum amounts of sugar. Water helps control your appetite and digestion. Studies show that if you only drink liquid with 100 grams of sugar you tend to gain weight and gain belly. Water with little sugar causes you to feel hungrier without adding sugar to the mixture. In fact, studies show that men who drank liquid with 100 grams of sugar had a 2.5 times greater urge for additional servings.
 |
| Easy To Digest Proteins Healthy Food Keeps The Body Healthy |
0 Comments