단백질보충제
Protein provides a number of important health benefits and is essential for everyone, including vegetarians. Registered dietitian Nicole Hopsecger reveals her favorite nontraditional protein sources that can provide a great source of this key macronutrient.
단백질보충제Eggs are an excellent protein source with 6 g per large egg and offer a good dose of choline and vitamin D. Try them scrambled or hard-boiled or incorporate them into a protein-packed salad or casserole.
1. Eggs
Proteins are essential for every cell in your body, and they help you build muscle. But while proteins can be found in many foods, eggs are an especially rich source. One egg contains about 6.3 grams of protein, making them a great choice for athletes or those trying to gain muscle.
In addition to being an excellent source of protein, eggs are also a good source of several other nutrients. For example, eggs contain the antioxidants lutein and zeaxanthin, which are important for eye health. They also provide vitamin D, folate, iron and B vitamins. And one large egg provides only 70 calories.
Researchers have characterized about 550 different proteins in eggs, and many of them have biological or antimicrobial activities. For example, the egg white protein ovotransferrin binds metal ions, and the yolk protein lysozyme cleaves and disrupts bacterial cell walls. Other research suggests that egg protein decreases malnutrition in underdeveloped countries, increases children’s height and protects against kwashiorkor. In addition, it may improve skeletal muscle health and increase satiety, leading to weight loss.
2. Tuna
Canned tuna is a protein-packed snack or meal option. Tuna is a complete protein, meaning it contains all of the essential amino acids. Moreover, it also offers many health benefits.
Tuna is low in calories and fat, making it an excellent source of protein. It is also high 단백질보충제 in omega-3 fatty acids. Omega-3 fatty acids can help reduce bad cholesterol, or LDL, in your blood. They can also help lower blood pressure and reduce the risk of heart disease.
Additionally, tuna is rich in micronutrients such as folate, vitamin B12, and iron. These micronutrients are important for maintaining a healthy immune system.
Tuna is also a great source of selenium. Selenium is an antioxidant that helps protect cells from damage. It is also important for thyroid function and immune function. In fact, the FDA recommends that adults consume selenium from foods such as tuna. When choosing canned tuna, look for options that are low in sodium. Try to opt for tuna packed in water instead of oil to reduce your overall sodium intake.
3. Tempeh
Tempeh is an excellent meat alternative, especially for those who enjoy a vegan or vegetarian diet. A fermented soybean-based food, tempeh is a good source of protein and iron, as well as B vitamins and dietary minerals like manganese. It can be found in the refrigerated sections of many supermarkets and health food stores, near tofu and other perishable meat alternatives.
To make tempeh, whole soybeans are first softened by soaking them and removing their outer covers, then partially cooked before being mixed with the fungus Rhizopus oligosporus and allowed to ferment until it forms a firm, cake-like creation. The fungus knits the beans together, creating a matrix that can be sliced, diced or crumbled for cooking.
As a complete protein, tempeh contains all nine essential amino acids your body needs to maintain optimal health. It also provides a healthy dose of calcium, which is necessary for strong bones and teeth. A deficiency in this mineral can lead to brittle, weak bones that are more prone to fractures. A serving of tempeh provides 70 milligrams of this nutrient.
4. Spirulina
Spirulina is a green algae that is growing in popularity as a health food. This algae is a great source of protein and many vitamins and minerals. It can be added to a variety of healthy recipes such as bliss balls, smoothies and shakes or taken as a standalone health food supplement.
It is a high-protein, low-calorie food that contains essential fatty acids (DHA and EPA), beta-carotene, iron, and zinc. It is also a good source of vitamin K and dietary fibre.
Studies have found that spirulina can improve oxygen uptake and enhance exercise performance in humans. It can also protect against oxidative stress from exercise and may help to reduce blood sugar levels in people with type 2 diabetes.
The spirulina market is growing rapidly as consumers are demanding plant-based proteins. It can be grown in a range of conditions, including natural alkaline lakes, making it a sustainable source of protein. It is also very versatile and can be used as a dietary supplement, animal feed, or a food additive. It is particularly useful for people who do not eat meat, as it is an excellent source of high-quality protein with minimal environmental impact.
5. Lentils
Lentils are jam-packed with protein, fibre, vitamin B1 and iron. They’re also cheap, quick to cook and versatile. You can eat them as a side, add them to stews, soups and casseroles or use them in burgers, salads, hummus, pasta dishes or as the non-meat base of shepherd’s pie.
They’re often overlooked but should be a staple in your pantry. Lentils are easy to prepare, don’t require soaking like beans and can be found in dried and canned form. They’re one of the “fantastic four” alternative proteins (along with chickpeas, quinoa and buckwheat) that are cost effective, resource efficient and nutritious.
A serving of lentils contains 32% of the protein you need in a day, along with important vitamins and minerals such as calcium, magnesium, potassium, iron and zinc. They’re an excellent choice for vegetarians and vegans who want to ensure they get enough protein in their diets. A dietitian can help you plan a meal that includes lentils and other plant-based proteins to meet your protein needs. Many employee benefit plans cover dietitian services.