essential amino acid profile similar W r i t i n g

essential amino acid profile similar W r i t i n g

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Do vegetarians get enough protein?

Yes, since there are so many vegetarian protein sources and vegan protein sources, protein is not just found in cancer. Most vegetarian protein sources are much lower in calories and saturated fat than meat proteins, and many vegetarian proteins are whole grains with fiber and vital nutrients. It is totally possible to get all the nutrients you need without eating meat.

1 What is fiber?

Fiber is a plant component that contains polysaccharides and lignin and is highly resistant to the hydrolysis of human digestive enzymes. Fiber plays a fundamental role in defecation and in maintaining the colon’s micro flora.

Vegetables are the largest and most natural source of fiber. The richest in this component are lettuce, chard, raw carrots, spinach, cooked tender vegetables, broccoli, artichokes, squash, potatoes, green beans, and vegetable juices. There is also a large amount of fiber in legumes and nuts such as sunflower seeds, almonds, pistachios, and walnuts. It is also recommended to take fruit to increase fiber intake. The ones that contain the most fiber are apples, bananas, peaches, pears, tangerines, prunes, figs and other dehydrated fruits.

Another of the most important main sources of fiber are cereals: wheat and its derived products, whole wheat bread, brown rice, cereals rich in fiber, whole wheat pasta.

2. EGG is the best protein.

The quality of egg protein is the highest of any whole food. FAO has classified egg protein as that of breast milk – as reference proteins. That is to say, they have the adequate composition to satisfy the protein needs in the different stages of life. A medium egg of about 60 grams will provide us with about 7.5 grams of protein, which for a 75-kg person means 10% of their daily protein needs. Eggs provide an appreciable amount of easily digestible protein and an essential amino acid profile similar to that considered ideal for the daily diet. For this reason, it is said to be of high biological value: 94 on a scale of 100. The protein intake of the egg is of high quality, even higher than the protein found in dairy, fish or meat. Therefore, with an egg we obtain top quality proteins and no extra calories are added.

3. We need to cut down proteins from animal consumption, since this has worrisome consequences for our health and that of our planet. Meat is a source of iron, phosphorus and vitamin B, but all these properties are lost when we cook it. It has very little fiber and carbohydrates and yet a lot of cholesterol and saturated fat. It is a great source of protein, when we ingest an excess of these, as is the case of the famous Dukan diet to lose weight, we can suffer diseases such as hypertension, gout or liver problems, as well an increase in cholesterol levels in the blood.

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