8 easy methods to add some more protein to your daily diet

Protein has become a very important ingredient in the diet of many in recent years, but once you go shopping for powders, you should know a few ways to add protein to an item without almost feeling

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health

17/05/2022

Tuesday, 17 May 2022, 07:23

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In almost every product that is on the shelves today, the word "protein" is proudly displayed.

It seems that many of us have become consumers of protein in its various forms, and may have forgotten that protein is present in many delicious foods that can be easily added to any menu - whether it is meaty, vegetarian or vegan.

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 2 grams per kilogram, for example in situations where the person exercises a lot or is on a low carb diet.

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Add nuts

Easy to carry and perfect in taste.

Nuts (Photo: ShutterStock)

If you are debating how to add more protein to your diet, nuts and almonds are a great solution, not only because of their nutritional values ​​but also because they can be added to many different foods, taken in a bag everywhere, or eaten alone as a snack.

In addition to nuts and almonds, seeds like hemp, chia supplement or flaxseed in smoothies or oatmeal in yogurt are also a great solution.

Only two tablespoons of the seeds can add about 3.5 to 6 grams of protein to your diet.

Add legumes to one meal a day

Always good.

Bean stew (Photo: ShutterStock)

Legumes can be made into a soup, a spread if you just throw them in stews and earn plenty of micronutrients along with a fairly respectable amount of protein, each cup of one of them has around 20-25 grams of protein and their price is equal per person.

One of the complaints that always comes along with the recommendation for consuming legumes, is the feeling of discomfort in her digestive system the legumes cause (abdominal pain, gas and more).

The secret to reducing these conditions is to move them through the process of germination.

Germination significantly reduces the symptoms of the digestive system and also increases the bioavailability of the protein in foods, which means - improves their absorption.

Replace the rice and pasta with quinoa

Replace the rice with quinoa occasionally.

Quinoa salad (Photo: ShutterStock)

True, quinoa may have little protein, but it is very high quality - while most grains are low in the amino acid lysine, quinoa is rich in it, making its protein, even if low, fuller and higher quality than most plant proteins.

In addition, unlike pasta and rice, quinoa also contains a lot of dietary fiber, rich in vitamins and minerals, especially B, C and E vitamins, and minerals like magnesium, iron and zinc.

4-5 tablespoons of cooked quinoa contain 100 calories, 16 grams of carbohydrates and only 4 grams of protein.

By the way, we can find the same amount of protein in burgul (in a 100-calorie serving, for comparison).

Drink coffee with milk

One cup of milk has almost 8 grams of protein.

Milk in coffee (Photo: Giphy)

Black coffee is considered a drink of working and gnarled men, but it will not give them an advantage of muscle building protein.

If you are looking for a supplement of kata protein you can find it in a small addition of milk in coffee.

One cup of cow's milk has almost 8 grams of protein, and even if at all in the case of oats or soy, some plant-based milk is better than others in terms of protein content and many are also enriched with nutrients.

Addition of spirulina in a smoothie

Easily absorbed.

Spirulina (Photo: ShutterStock)

Spirulina algae contains over 65 percent of full and rich protein consisting of all the amino acids that are especially important for rapid recovery and muscle, tendon and tissue regeneration and maintenance.

Spirulina algae does not have a fibrous cell wall, so its absorption is good and easier for the body.

Spirulina contains high amounts of calcium, potassium, phosphorus, magnesium, zinc, sodium, chromium, manganese, molybdenum and other micronutrients that are essential for normal body function, aid in recovery and prevent muscle and pain cramps, and of course, very high levels of iron and vitamin B12. .

Sprinkle nutritional yeast over the omelet

Comes well in salad too.

Nutritional yeast (Photo: ShutterStock)

Nutritional yeast is the best kept secret of the vegetarian and vegan community.

A tablespoon and a half of this seasoning (reminiscent of cheese) contains 8 grams of protein and can be used as a seasoning in a salad or even an omelet.

Eat more whole grains

Try to eat more whole grains.

Wholemeal chicken sandwich (Photo: ShutterStock)

You already know that whole grains are healthier for our body, but they not only contain fiber, but they are also rich in protein.

For example for the same portion size, whole grain products like bread, flour or pasta, usually have more protein than regular bread.

Do not pour the water out of the cheese

The water in the box is the best part.

Sandwich with white cheese (Photo: ShutterStock)

If you are one of those people who is disgusted and in a hurry to pour out the "water" that joins the top of the cheese box, this is the place to suggest you consider it again.

This liquid is called "Whey" or Whey in English, and is the most nutritious part of dairy products.

Whey contains a unique and highly effective group of proteins found exclusively in milk.

This portion makes up about 20 percent of all proteins in milk, but its value is the most important of all other proteins combined, as it contains the highest percentage of amino acids essential to the body.

• health

• Nutrition and diet

• Preventive nutrition

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• diet

• protein