- Protein supports the muscle repair, immunity and abundance and makes it decisive for general health and weight loss.
- Healthy protein picks are chicken, tofu, speed, fish, impulses and nuts, all of which are rich in nutrients and taste.
- Mixing plant and animal proteins helps to meet the needs of amino acid and to keep meals satisfactorily and differently.
Protein is known for its role in building muscle, but serves many other purposes in the body. “It offers energy to repair and build new cells, promotes satiety and weight management and supports the immune system,” says Sheri Berger, RDN, CDCES. Protein also plays a crucial role in structural support, enzymes and hormones, which is why it can benefit from their muscle health to their immuneism.
Shown recipe: Tofu Tacos
Food protein is one of the three macronutrients (together with fat and carbohydrates) and consists of building blocks that are referred to as amino acids. Nine of these amino acids are essential, which means that the body cannot do it and acquires them through food. All animal foods contain the nine essential amino acids, but until recently it was usually convinced that vegetable food “lacked” some of the essential amino acids.
Nevertheless a review from 2019 in Nutrients States that plant feed have a limited distribution of these important amino acids instead of missing essential amino acids. For example, the amino acid lysine is present in very small quantities in grains, and the amino acids Methionin and Cystein are low in legumes. If you get a variety of proteins that are based in plant or in other ways, all day long over all essential amino acids you need.
What is more, more, Research indicates that the food of protein is associated with weight loss due to the saturative saturation factor. Protein contributes to abundance of abundance and the intake can promote to eat fewer calories overall. After a review of Nutrients In 2019 it is proposed that men and women are recommended 1.6 g/kg of protein to preserve muscle mass during weight loss. To keep it interesting, we have included unique protein suggestions that are also low in saturated fats. Below you will find a list of six healthy proteins to help with weight loss if this is your goal.
1. chicken
After Department of AgricultureChicken is the most widespread meat protein for human consumption. White meat chicken is a lean protein that is low in fat and rich in protein. A 4 -unzen-bone-free, skinless chicken breast Has 32 grams of protein and iron, zinc, choline and B vitamins. Chicken is an incredibly versatile protein that works in almost every dish. The traditional chicken chop fits a cream sauce really well, and you can also fill a chicken breast with a delicious goat cheese filling. Or add chicken to salads and casserole.
2. Impulses
Impulses are the dry, edible seeds of plants in the legate family, including foods such as chickpeas, beans, dry peas and lentils. Impulses are a highly nutritious and versatile basic food on a vegetable basis and are rich in protein. Lentils Have 9 g per 1/2 cup of portion, Chickpeas Have 7 g per 1/2 cup and Dryer You have a whopping 20 g protein per 1/2 cup of portion. Not to mention that impulses are nutrient-rich and folic acid, potassium, iron, magnesium, zinc and B vitamins contain. They have a mild taste and a mild texture, so they are great to expand almost every meal, such as lentil soup, dinner and pasta. For a more unique option, add baked goods to fat lines to lower the fat and increase the protein and fiber.
3. Fatfish
Although the word “fat” can throw them off, fish is a healthy protein associated with many health advantages. “Cold water (fat) fish such as salmon, tuna and trout are rich in heart-healthy omega-3 fats. Studies have shown that the food of fish is associated with a lower risk of stroke, ”says Berger. In addition, in addition, Research States that the absorption of seafood can be associated with a lower calorie intake and have 3 ounces salmon 17 g protein.
Lauren Harris-Pincus, MS, RDN, founder of Nutrition with them and author of The Everyension Easy Pre-Diabetes cookbookRecommates Sardines as an accessible, budget -friendly and versatile protein with around 156 calories and 18 g of protein in A 4.4 -unzen can. “Mix some on Avocado toast for breakfast for a protein kick or add Caesar salad, your favorite noodle dish or as a snack on wholemeal crackers with a piece of avocado and press lemon or lime,” she says. Or if salmon is more your speed, fry it for a healthy dinner in just 15 minutes.
4. Tofu
Tofu is an all-purpose protein on a vegetable basis made of soybeans. “A 3-vertical portion of tofu Contains 9 g saturious protein and only 71 calories, which makes it a good choice for weight management, “says Berger. Tofu is also a good source for vegetable calcium and iron and is delivered in many different textures.
5. Nuts
While the nuts vary in the protein mirrors, some varieties such as pistachios and almonds contain 6 g per pro 1-Uszen portion. “Research shows that adding pistachios to nutrition contribute to a weight loss in the context of a calorie-limited diet and additional health benefits such as reducing blood pressure can contribute, ”says Harris-Pincus. Plus, a study from 2022 in the European Journal of Nutrition found that the food of 30 to 50 g almonds a day reduced the daily caloric intake of total calories. Unsigned nuts are the perfect portable option for healthy snacks, but nuts are also ideal for roasting, use as a crust for sweet and hearty dishes or adding energy.
6. Temph
Temph consists of fermented soybeans that are combined with a grain (usually rice) and formed into a block. For those who do not love the soft texture of Tofu, Temph is another option that has more bite and lots of protein. Has three ounces 20 g proteinSimilar to chicken or fish and also contains calcium, potassium, iron and intestinal-through-healthy probiotics. Temh is easy to marinate and serve in a rice bowl or in a rice bowl or in tacos as “meat”.
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Our expert
Regardless of whether you are an omnivore or herbal eater, there are so many healthy proteins that can help support your weight loss goals. From fat fish to tofu to nuts, the options are plentiful to choose from. Add some of these proteins to your shopping list every week to make your taste buds and muscles happy.
