you regularly play sports, then for certain know how it is important to use protein after the training. The source of protein most popular today is a meat. But together with protein, you use bad cholesterol and saturated fats. Vegetable proteins will be safer: soy, vegetable milk, bean, nuts, etc. Krom of proteins, you load an organism with cellulose, vitamins and minerals.
Tofu cheese is done of soy milk. It has rather neutral taste. Advantage of tofu is that in it there are not enough calories – only 88 kcal on half a cup. It contains 10 grams of protein and 5 grams of fat. Also in tofu there are isoflavones which produce nitrogen oxide. As result, muscle work improves, blood little bodies are supported in a healthy state.
Tofu is on sale in supermarkets. There are three types of tofu depending on its structure: soft (for salads), firm (for a grill) and silky (for a lasagna).
Speed also prepares from soybeans. On taste it is similar to nuts. At speed there are more proteins and cellulose, than in tofu. Half a cup speed contains 19 grams of protein, 9 grams of fat and 4 grams of cellulose. Also at speed there is a lot of calcium. Unlike tofu, speed it is necessary to warm up slightly (it can be eaten only prepared). It can be used in fried dishes and salads.
Seytan is a wheat protein. 100 grams of a seytan contain 40 grams of carbohydrates, 25 grams of protein and 1 grams of fat. Seytan most of all reminds meat – and by the form and to taste. Seytan it is possible to fry with olive oil and herbs and to give to salads (for example, Grechesky or Caesar). Also seytan it is possible to add to paste or pizza.
- Haricot and lentil.
In half a cup of beans there are 6-10 grams of protein and 100-150 kcal. In lentil – 9 grams of protein and are a lot of iron. Iron is necessary for transportation of oxygen in muscles. Recipe. Process boiled haricot in the blender, add garlic, olive oil and salt. As a result, great paste on bread turns out.
- Vegetable milk.
The best alternative to cow's milk – soy. Cow's milk contains 8 grams of protein, in soy – 6 grams. Other alternative – almond or oat milk. In almond milk of only 1 grams of protein and 30-40 kcal (on one glass). Vegetable milk is on sale near cow. It can be used in preparation of pancakes. Powdered soy milk can be added to porridges, soups or smoothie.
- Nuts and seeds.
Among seeds the most popular are seeds of a chia and linen seeds. Both of them contain alpha and linolenic acid (an omega-3) and manganese. In two tablespoons of seeds of a chia there are 6 grams of protein and 10 grams of cellulose. Nuts are rich with calcium, magnesium and potassium. Add nuts to cookies, pancakes and bars.