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To be able to ensure adequate nutritional and energy needs for the body, we should consume a balance between vegetable protein and animal protein. Many studies have shown that adopting a diet with plant protein as the main source can give you certain health benefits, including reducing your risk of heart disease, obesity. and diabetes.
1. Protein overview
Protein is an indispensable substance in our daily diet. It is also known as protein, which helps repair, build and maintain vital body structures. In addition, protein also contributes to the creation of enzymes, thereby promoting chemical reactions in the body, helping red blood cells to transport oxygen easily to the organs. However, our bodies do not store macronutrients, nor protein, so it is necessary to obtain them through our diet.
Did you know that protein is made up of 20 different amino acids, including 9 essential amino acids that the body cannot produce on its own. On the other hand, most of the protein you get comes from animals and plants. Therefore, you need to look for food sources that contain complete protein, which includes all of these essential amino acids.
2. Is a plant-based protein diet effective?
A plant-based protein-rich diet is often followed by many vegetarians or vegans. Just like a diet rich in animal protein, it also offers many amazing health benefits.
2.1 Helps prolong life Some recent studies have shown that adopting a diet with plant proteins as the main source of nutrients can help you improve your health and quality of life. quality of life, helping to live longer.
In particular, people who are looking to lose weight or maintain weight should also choose a diet rich in plant proteins, because they can provide a full range of important nutrients, promoting effective weight loss. effective by reducing cravings and keeping you fuller for longer.
On the other hand, many scientists have found that, choosing the main source of protein from animal meats can lead to a number of health problems if used for a long time, such as cancer. , obesity and heart disease. Therefore, nutritionists also recommend that people try to cut down or eliminate protein sources from meat and switch to foods high in plant protein, such as beans, tofu, fruit, and beans. feathers, Tempeh and quinoa seeds.
Chế độ ăn giàu protein thực vật thường được nhiều người ăn chay hoặc thuần chay thực hiện
2.2 Prevent or reduce the risk of cardiovascular diseases Nutrition experts say that a diet rich in plant protein can contribute to reducing high blood cholesterol levels, effectively controlling blood levels. pressure and prevent the risk of cardiovascular disease.
People who followed a vegetarian diet after adopting a plant-based protein-rich diet showed that their body weight became lighter, and blood pressure and high cholesterol levels also decreased significantly compared to before this. In addition, their risk of cancer, stroke, or death from heart disease also appeared to be lower than that of other people.
2.3 Improve type 2 diabetes Patients with type 2 diabetes after adopting a diet rich in plant proteins instead of animals have shown amazing improvements in their blood sugar levels as well as in their blood sugar levels. their cholesterol levels.
2.4 Effective weight control Weight gives you a “headache” because it can be solved by a diet rich in plant protein. A 20-year study in both men and women has shown that adopting a diet rich in fruits, vegetables, beans and nuts can help with weight loss and proper weight management.
You can reduce cravings and stay full for longer through a diet that includes lentils, chickpeas and peas.
Chế độ ăn giàu protein thực vật có thể góp phần làm giảm được nồng độ cholesterol trong máu cao
3.Which plants are rich in protein?
Here are some high-protein plant foods that you can choose from:
Quinoa: 4.4 g protein (counted in 100 g) Lentils: 9 g protein Chickpeas: 19 g protein Spaghetti noodles : 21.2 g protein Spirulina: 57 g protein Chia Seeds: 17 g protein Buckwheat: 13.2 g protein Oats: 17 g protein Soy: 34.5 g protein Cheese: 35 g protein Peanut butter: 25 g protein Pumpkin seed : 19 g protein Hemp seed: 36.7 g protein
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Reference source: webmd.com
