Today, tips for those of you who use meatless diets or those who, after Michał's fasting on Monday, decided to slightly limit meat in their diet;) If you do not eat only meat and fish, and other animal products are acceptable - a good source of protein with a full aminogram will be eggs and dairy products. The stairs start when the protein is only of vegetable origin.
Here , legumes will work best: lentils, chickpeas, soybeans, peas, beans. Of all cultivated plants, the pods have the highest protein content. It should be noted, however, that it is a protein with a much lower digestibility coefficient (approx. 50%) than meat (approx. 80%), but better than that derived from cereal products (approx. 40%).
Another aspect that we must take into account is the availability of exogenous amino acids in legumes - they are not a wholesome source of protein. A very simple procedure that we can use to provide a complete set of amino acids is to combine legumes with cereals, and to additionally ensure the supply of sulfuric amino acids - sprinkle the whole with seeds - e.g. sunflower seeds.
It should be remembered that legumes are also quite a rich source of carbohydrates (approx. 60%), and thus are high-energy - which must also be taken into account when composing your diet. In addition, these carbohydrates are, inter alia, in the form of oligosaccharides - galactosaccharides that are not digested by humans, which may cause digestive ailments. Other anti-nutrients found in legumes include trypsin inhibitors and phytic acid. To minimize the effect of these substances, remember to soak the pods before cooking and cook them until soft. If you have digestive problems, it's worth even overcooking them.
Do you remember the post about carbohydrate sources? Pseudocereals such as quinoa are distinguished by the presence of all amino acids, so it is worth diversifying the vegetable diet with its addition.
The author of the text: Monika Podos from Kułaga Synergy
