Sources of vegetable proteins: recommendations for vegans
Protein( protein) is an important element of the metabolism of any living organism.In the human body, it performs many functions, starting with the construction and ending with the enzyme.The body is able to synthesize the lion's share of protein on its own, but for this it needs the supply of amino acids from the outside with food.And if traditionally eating people get proteins mainly from animal products, vegetarians in this plan are a little more difficult.Vegetable sources of protein are very different from meat, and therefore, to get all the necessary set of amino acids, the vegan has to seriously "work".Table of contents: Difference between vegetable and animal protein Which plants contain protein How to combine herbal products
Difference between plant and animal proteinRecommended:
From a chemical point of view, there is no particular difference between animals and vegetable proteins.Both these and others consist of amino acid residues with impregnations of other groups( sulfhydryl, ketone, etc.).However, there is reliable information that the bioavailability of plant proteins is somewhat lower than that of animals.This means that out of every 100 g, for example, of egg protein, 97-98 are digested, whereas for cereals this figure is 85.
The second difference is the lack of some amino acids.Unlike meat, no single plant can provide man with the whole spectrum of essential( essential) amino acids.Studies show that the diet of a vegan should be very diverse in order that it contains all the substances necessary for life.
The full value of protein in dietology is considered by the content of the amino acid, which is the lowest in it.That is why vegetable proteins are considered biologically inferior.However, from this situation there is a way out, if properly to make a diet of vegetarians, including in it dishes from different products.
Which plants contain the protein
Actually, in various quantities, the protein is contained in any plants.However, among them there are "leaders" in this indicator, and there are "outsiders".
Most of the protein contains legumes - beans, peas, lentils, soy.In the latter there are almost all essential amino acids, so the products from it are considered the most adequate substitute for meat.
However, beans, peas and lentils also contain a very high quality vegetable protein, which contains in sufficient quantities all amino acids, except methionine.
There are proteins in cereals, especially in buckwheat.13% of the dry weight of buckwheat is almost a full-fledged protein.Its only drawback is the lack of lysine.The same applies to other cereal crops - they are all poor in this amino acid.Nuts are another way to get a pretty high quality protein.
Peanuts( biologically it is a bean, but it is all considered a nut), cashew, hazelnut, almond, walnut - any of these species can become a good source of proteins.But do not forget about the high enough caloric content of any of these products.
Some people think that meat can be replaced with mushrooms.In the people there is an opinion that in this form of protein products is contained almost the same as in beef.Alas, water occupies more than 90% of the volume of fungi.The protein in them - only 2%, and that refers to the intractable.
How to combine herbal products
As far as plants are concerned, there are all amino acids, except methionine, the other is marked by a lack of lysine, whereas with the rest, everything is fine.The conclusion is that the thing that is lacking in legumes can be taken from cereals and vice versa. Nutritionists recommend vegetarians who exclude from the diet any animal food, the following combinations of plant products:
- Rice + legumes( peas, lentils, soybeans);
- Rice + sesame;
- Wheat + beans, sesame, peanuts or soybeans;
- Pulses + corn or wheat;
- Soy + rice or wheat;
- Soya + wheat + sesame;
- Soya + peanut + sesame;Peanut + sunflower seed. .
These few examples show how you can combine different plant foods throughout the day to get a complete set of all amino acids.
Many scientists consider pure vegetarianism( veganism, Vitarians) not enough healthy food.The lack of certain vitamins( in particular B12), trace elements, the difficulty in creating a balanced diet often lead to the development of a variety of health problems in vegetarians.Nevertheless, there is reliable information on the reduction in the incidence of many diseases in this category of persons.Vegetarianism can bring a lot of benefits, but only under the condition of a perfectly balanced diet containing all the necessary substances, including proteins.
Bozbey Gennady Andreevich, ambulance doctor