Eating vegetarian food is prone to protein deficiency? Nutritionists refer to three major sources. If you eat this way, you should not exceed the amount: weight X0.8-1.2

Although vegetarianism is a healthy diet, it often makes people worry about whether they will have poor nutrition. For example, if you don’t eat meat, you won’t be able to eat the protein in meat, and you are worried that you have less protein choices and insufficient intake of vegetarian food. Regarding this, vegetarians can also eat enough protein as long as they choose the food and eat enough.

Are you prone to protein deficiency if you eat vegetarian food? Nutritionist: It can be obtained from three major sources!

Luo Jiyi Nutritionist said that protein is not only found in meat, eggs and milk, but also in many foods, and vegetables and fruits, but the content is relatively small. For vegetarians, there are three main types of protein, including beans, bean products, all-purpose varieties, and seed fruits.

Beans, bean products: yellow beans, black beans, edamame, etc. are common and good protein sources. The tofu, bean paste and dried beans made from this raw material are also good choices, and the protein will not be lost due to reprocessing. Just a cup of 240ML beans has about 7 grams of protein!

Full-view fog: Full-view fog can provide sugar and protein, and is one of the hot sources of human beings. Among them, "Qujicus" has a relatively high proportion of protein and is also called a super food. It has 9 complete amino acids and can provide "complete protein". It is a very excellent source of protein extraction. In addition, dried beans, green beans, and chrysanthemum beans are also quite good choices.

Seed fruit type: Seed fruit type is generally considered a good source of oil and fat, and actually contains a relatively high proportion of protein, such as peanuts, pumpkin seeds, sunflower seeds, etc., which have very high protein content. However, because it is one of the sources of oil and fat, you should pay attention when taking this, to avoid health and nutrition, and excessive oil and fat. Generally, it is recommended to take 1-2 soup spoons a day.

Will protein intake from plants be insufficient? Nutritionist: 1+1 can be more effective!

When protein is collected from plants, many people will worry about whether it will not be enough. Luo Jiyi Nutritionist said that in fact, diversified intake and combination of different sources can solve this problem, and the nutrition is more balanced and more conducive to nourishment.

Why may it be insufficient? Luo Jiyi Nutritional Manager explained that the protein of humans is composed of 20 amino acids, and 9 of them cannot be synthesized by themselves, that is, "essential amino acids", which need to be taken through food. If all 9 kinds of food are prepared, it is called "complete protein". As mentioned above, quinoa, yellow beans, beans, tofu and other yellow bean products are also one of them. If one is missing, it is called "incomplete protein". This type does not need to worry about the body and body cannot function normally. Most vegetarian protein sources are incomplete protein. If it can be obtained, it is naturally better.

1+1 complement each other to supplement protein! To get complete protein, you can first understand that the amino acids from each source are different. You can eat two or more types together, so that you can supplement the lack of amino acids. Luo Jiyi Nutritionist said that the amino acids lacking in beans and grains are just different. The two can be combined together and can be supplemented. Therefore, beans and whole-sized species are often eaten together. By the same token, the combination of fruits, beans, and all-purpose miscellaneous species can also compensate for each other's shortcomings.

How to eat protein and not overload it? Simple calculation: weight X0.8-1.2!

Weight X0.8-1.2: So how to eat protein enough and not overdose? Luo Jiyi Nutritionist said that according to the dietary nutrition reference recommendations for the Ministry of Health and Welfare, the common formula is "0.8-1.2 times the weight = grams of protein intake per day", so you can know that the protein intake needs to be collected a day.

Video personal needs adjustment: Luo Jiyi Nutritional Manager also said that this value can be used as a base value, and can be adjusted according to personal activity and lifestyle. For example, office workers with 55 kg do not have any exercise for a long time, and their protein demand is lower, 55X0.8, which is 44 grams of protein; if there is a serious training or physical activity, and their protein demand is higher, it is recommended to 55X1.2, which is 66 grams. In addition, due to the poor physical absorption rate of high people, the protein demand will naturally be higher, and it is recommended to weigh X1.2.

Integrity calculation: In terms of actual amount, the amount of soybean and egg meat can be 7 grams of protein, which is called 1 part. The amount is slightly estimated by the palm. A woman can have 3 parts and about 21 grams of protein in a palm, while a man can have 5 parts and about 35 grams of protein. Therefore, if you need 44 grams of protein, the portion size is about 2 female palm sizes, which can be calculated based on the calculation.

The less processing of soy products, the better, and the appropriate protein quality is more conducive to health!

Luo Jiyi's nutritionist also reminded that many bean products will be processed extra. It is recommended to choose more processing procedures and the fewer additives, the better, such as bean paste, tofu, dried bean paste, etc. For example, vegetarian chicken and vegetarian ham will have more additives or fats, which can easily increase physical burden. It is recommended to avoid it as much as possible. It also reminds you that the more protein you eat, the better. If you exceed the demand, you may become fat accumulation, and those with poor kidneys will accelerate the damage to the kidneys. If the public has any needs, they can also ask nutritionists to help plan complete dietary suggestions.

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