Vegetal proteins – energy for the organism
Proteins fulfill two major functions: being part of all cells and interfere in all vital processes of the organism.
They are formed of components named amino acids. There are 80 types of amino- acids of which nearly 20 have the role in the growth and regeneration of muscles. Of these 20, 9 are classified as essential amino- acids, meaning that without them the growth and regeneration of muscles wouldn’t be possible. Because they cannot be synthesized by the organism they have to be brought from aliments daily.
The organism is not capable to stock proteins therefore we have to consume every day food rich in proteins if we want the process of rejuvenation and growth to be complete. It s recommended that 15% of our daily diet to be covered by aliments that contain proteins. For doing this, many appeal to red meat, a complete source of proteins, not being familiar to other nourishments which contain proteins: vegetables.
Avocado
Avocado contains fibres and is the key of a healthy digestion. Besides, is an excellent method to replace red meat that contains only 2% proteins. This is an unusual thing for a fruit, avocado contains proteins, as well as carbohydrates and essential fats Omega 6. To make an idea, 15 avocados are equivalent with a chicken fillet.
Green peas
Fresh or frozen, green pea is rich in fibres, vitamin K, minerals and vitamin C. Its content of proteins is 5% and because of this, nutritionists advise us to combine green peas with black rice or chickpea for a healthy and tasty meal.
Chickpea
Chickpea is poor in fats but rich in proteins, which makes it a perfect addition in your diet. It contains 23% proteins, but it is like green peas, it has incomplete proteins. Mix it with black rice, sesame seeds or humus to enjoy a nourishing and cheep meal.
Peanut butter
Peanuts contain antioxidants similar to red wine, therefore they represent a healthy snack, especially for your heart.
Peanut butter contains 28% proteins, which makes it one of the most delicious snacks, mostly combined with marmalade.
Coconut
Both coconut and coconut milk are rich in complete proteins. You may eat it fresh or you may prepare the coconut milk with rice or peas, like in Asian cuisine.
Brown rice
Brown rice is rich in minerals and fibers, the reason why a rice based meals have a low glycemic index. Approximately 2,5% of brown rice are incomplete proteins, so combine it with aliments with the same features for a healthy dish of essential amino acids.
Beet
Beet is poor in calories but rich in antioxidants, being a perfect aliment for a better functioning of lungs.
Furthermore, beet consumption, cooked or fresh in salads brings you the daily necessary protein intake, 6 small beets re equivalent with a chicken fillet.
Oat
Oat has 3% complete proteins and is known for its properties to reduce the level of cholesterol. Plus, a portion of oat flakes at breakfast assure you the so important antioxidants which fight against free radicals. They have a low glycemic index and offer you a filling of fullness that lasts. This is the reason why oat is preferred in diets and for breakfasts.
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