Did you know that “protein” is responsible for strengthening our muscles and internal organs? Make each meal should have not too little protein. Research has shown that protein improves many aspects of health, such as weight loss and muscle mass gain. adjusting the working condition of the internal organs to be more systematic Resulting in the body being able to resist and fight various ailments. very well Start eating more protein with these 11 Basic Nutrients Anyone Can Eat.
1. Chicken eggs
Figure out what to eat while on a diet. “Eggs” are a good choice as they are a good source of vitamins, minerals and healthy fats. It also contains antioxidants that help protect the eyes. and important nutrients that help maintain a healthy brain It is advisable to choose boiled eggs as they contain fewer calories than other cooking methods.
2. Protein or plant protein supplements
Another option for those who have little time but want to consume enough protein per day is a “ quality protein supplement ” extracted from plants such as soybeans, wheat and peas that provide all 9 essential amino acids. Protein to repair the body’s wear and tear strengthen muscles with key ingredients such as dual peptides and aloe vera powder Helps promote healthy movement It is a quality protein that is suitable for people of all ages who need good quality protein. or those who like to exercise regularly In addition, taking protein supplements extracted from plants. It is also suitable for people who are controlling their weight. Or want to avoid both the fat and sodium that comes from general cooking as well.
3. Yogurt
“Yogurt” is both a great source of protein and rich in probiotics. which is beneficial for weight loss control blood sugar levels within normal limits As for probiotics, they will help make the excretory system work better. Even if eaten with fruit or grains, it will increase the vitamins and minerals that the body needs more than ever.
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4. Soybeans
Most people eat soybeans as a good substitute for meat protein. Because it is rich in protein that is 35% higher than meat, it is also considered a good quality protein. as high as cow’s milk Including a component of folate, calcium and dietary fiber. It also contains antioxidants that help strengthen immunity and prevent heart disease as well. It also includes soy-based products such as tofu or soy milk.
5. Milk
Another good source of protein and high in calcium, phosphorus and riboflavin. Plus, there are nutrients that help nourish the skin, preventing the skin from sagging or causing premature aging as well. If anyone is on a diet, look for “low-fat fresh milk” instead of regular milk. or not choose “Soy milk” or “almond milk” is much lower in calories compared to cow’s milk.
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6. Chicken breast
Chicken breast is high in protein, low in fat, plus high in carnosine and anserine, which will help reduce muscle fatigue. make exercise last longer That’s why people who exercise are eating more. It’s also easy to cook. No matter what menu you make, it’s delicious. Can be eaten by all genders and ages
7. Salmon
In addition to being delicious also high in protein easy to digest And most importantly, salmon contains omega 3, B vitamins, vitamin D, potassium and antioxidants such as carotenoids. and contains good fatty acids that are beneficial to the body Therefore, it is not surprising that many people eat salmon when losing weight or dieting.
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8. Almonds
“Almonds” is a type of legume that is very high in protein. Rich in essential nutrients and essential fatty acids such as B vitamins, vitamin E, dietary fiber and omega-3 fatty acids, if we eat a handful of almonds, we can provide up to 121% of our vitamin E. The amount your body needs per day If anyone is looking for snacks during the day Almonds are a good alternative.
9. Cottage Cheese
Cottage cheese is a low-fat, low-calorie type of cheese. Rich in calcium, phosphorus, selenium, vitamin B12, vitamin B2 and other nutrients. In cottage cheese, protein is 59% of all calories. It’s perfect for people who love to eat cheese. But don’t feel guilty as it’s lower in fat and calories than other types of cheese.
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10. Tuna
“Tuna” is the ultimate deep-sea fish rich in omega-3 fatty acids, B vitamins, potassium, antioxidants. And many other nutrients help nourish various parts. of the body to work systematically boost body immunity Along with providing energy and helping to lose weight as well. It is recommended to choose to eat fresh. Or immersed in low-sodium brine, it will also help control the amount of fat and sodium more.
11. Quinoa
Quinoa is a grain that ranks among the most popular superfoods. Because it’s rich in vitamins, minerals and lots of fiber. Importantly, it also has very high antioxidants. It has many health benefits. whether it can help you lose weight and manage your appetite low sugar content Ready to reduce the risk of chronic disease. Because it contains omega-3 fatty acids that are good for heart health.