5 protein-rich snacks that can be eaten on the go - Walla! health

2021-08-09T04:41:12.547Z

Protein snacks are everywhere, but the truth is that protein is naturally present in some of the most delicious snacks and snacks available. Here are some of them >>>

health
Nutrition and diet

5 protein-rich snacks that can be eaten on the go

Protein is one of the most important ingredients in our health, especially for those who exercise.

In recent years a lot of protein bars have been sold, but the truth is that there is protein naturally in some of the most delicious snacks available.

Here are some of them

The ingredient you must include for breakfast

To the full article

The recommended amount of protein for a healthy person is 0.8 grams per kilogram of body weight, this amount varies according to different needs and can reach up to more than 2 grams per kilogram, for example in situations where the person exercises a lot or is on a low carb diet.

Here are some snacks that can be eaten along the way, and on the way to earning protein bills:

A handful of nuts

A small handful and you're all set.

A handful of nuts (Photo: ShutterStock)

Combining nuts and seeds in salads, stews, smoothies, cereals, soups, pastas and more is a convenient and healthy way to add small portions of protein to the menu.

A quarter cup of nuts can contain between 3 and 7 grams of protein (depending on the type of nut), a quarter cup of seeds contains 7-12 grams of protein, with chia and hemp seeds (hemp) being the seeds with the highest protein content (10- 12 grams per quarter cup).

Earth

Stored in pods.

Soybeans (Photo: ShutterStock)

The soybeans stored inside the green pods are low in calories and high in protein.

The natural packaging in which they arrive is perfect for lovers of "nuts" because extracting the beans from the pods is very reminiscent of cracking kernels.

One cup of earth provides almost every nutrient you need, including 17 grams of protein, 52 percent of your daily need for vitamin K, and over 100 percent of your daily need for folic acid.

Soybeans are also a source of phytoestrogens - plant substances that are similar in structure to the hormone estrogen.

pumpkin seeds

Small and perfect packaging.

Pumpkin seeds (Photo: ShutterStock)

One hundred grams of pumpkin seeds has about 20 grams of protein, which means that a handful (about 30 grams) contains between 6 and 7 grams of protein.

In addition, pumpkin seeds have a good amount of magnesium, a mineral that most of us need a little more of, zinc, antioxidants, and omega-3 and 6 fatty acids, which are beneficial for heart and liver health.

Another important nutrient, especially if you are tired and suffering from sleep problems, is an amino acid called tryptophan - a substance used to treat insomnia.

yogurt

With or without the addition of protein is excellent.

Yogurt (Photo: ShutterStock)

Eating yogurt as part of a balanced diet can contribute to a healthy lifestyle, and many studies have found that yogurt has a beneficial effect on health.

There are quite a few protein-rich yogurts on the market today (can reach about 20 grams of protein per cup), but the truth is that even simple yogurt provides a nice amount of protein (about 7-8 grams per cup) along with other ingredients such as calcium, potassium, magnesium and probiotics - Minerals and ingredients that maintain bone health and help the digestive system.

Pasta chips from legumes

Be creative.

Lentil pasta (Photo: ShutterStock)

Do you already know the craze for pasta chips?

If not you should know.

It is, quite simply, cooked pasta that is mixed with some basic spices, and transferred to reheating in the home oven.

The result is actually a crunchy and delicious pasta.

Now what about pasta from flour and protein?

is nothing.

But if you want to stay in shape and take care of your figure and also protein intake - replace the regular pasta with legumes, such as lentils or peas.

In a cup of such dry pasta you will find up to 25 grams of protein (depending on the legume), a nice amount of iron and even calcium.

Worth a snack!