As we discussed a few weeks ago Protein is one of the Macronutrients we need to consume to be healthy. Recapping on what we learnt, Proteins are made up of chains of Amino Acids, the building blocks of Protein.
Protein is very important for our well-being as it supports our brain, heart and liver, including the antibodies in our immune system the haemoglobin that carries oxygen within our blood, Protein also keeps our muscles and bones healthy throughout our lives.
We are recommended to eat 15% of our daily calorie (0.75g per kg of our body weight) intake as Protein;
60kg/9st 5lb body weight = 45g Protein
75kg/11st 8lb body weight = 56g Protein
We can source Animal Protein from meat, fish, seafood, eggs and dairy however we can also source Protein from Plants; pulses, beans, grains, nuts and seeds.
Grains - Whole grain breads, Rice and Pasta all mage from grains.
Barley
Oats
Bran
Rice
Corn
Rye
Bulgar Wheat
Quinoa
Spelt
Nuts/Seeds -
Peanuts
Walnuts
Hazelnuts
Almonds
Cashew
Pistachio
Brazil Nuts
Macadamia
Chestnuts
Sunflower
Pumpkin
Chia
Hemp
Poppy
Flax/Linseed
Sesame
Pulses -
Baked Beans
Peas
Lentils
Chickpeas
Beans
Soya Beans
Soya Milk
Soya Curd/Tofu
Tofu is made from the versatile ingredients Soya Beans which produces Soy Milk, and it is the curd of soya Milk that is Tofu/Bean Curd.
Tofu is low in Fat and contains Fibre and Iron along with Protein.
Research has found increasing our plant based Protein would significantly improve our health as well as reducing the environmental footprint of our diets. healthy eating guidance in the UK advises us to include more plants and plant base meals for all the nutritional benefits to our diet and because more environmentally sustainable.
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