Bitkisel Beslenme ve Bitkisel Protein Kaynakları

Plant-Based Nutrition and Vegetable Protein Sources

Veganism and plant-based nutrition is a lifestyle that has become increasingly popular in recent years and where animal products are completely eliminated from the diet. In a plant-based diet, the consumption of animal products as food is discouraged. Veganism, in addition to this diet; It is the rejection of all clothing, experiments, cosmetics and similar forms of consumption that involve animals in any way. These nutrition styles; It is preferred for health, ethical and environmental reasons, and it requires learning about plant sources to meet protein needs. Vegetable protein sources have an important place in your diet and provide the amino acids necessary for a healthy life. In this article, we will discuss the best plant protein sources and how to use them.

Legumes: Source of Protein and Fiber

Legumes such as lentils, chickpeas, beans and peas are among the leading sources of vegetable protein. In addition to their high protein values, these foods are also rich in fiber, minerals such as iron, magnesium and vitamin B. For example, one serving of cooked lentils provides about 18 grams of protein.

Whole Grains: Diversity and Nutrition

Whole grains are also excellent sources of protein for a vegan diet. Grains such as quinoa, bulgur, oats and brown rice contain both protein, fiber, vitamin B and various minerals. Quinoa is one of the rare plant foods that contains all the essential amino acids and contains approximately 14 grams of protein per 100 grams.

Green Leafy Vegetables: Health Store

Green leafy vegetables, such as broccoli, spinach and kale, have higher protein contents than expected. These vegetables offer between 2 and 4 grams of protein per 100 grams. They are also rich in important nutrients such as iron, calcium and antioxidants.

Seeds and Nuts: A Storehouse of Energy and Nutrients

Chia seeds, hemp seeds, hazelnuts and almonds are known for their high protein content. For example, 30 grams of hemp seeds contain approximately 9.5 grams of protein. These seeds and nuts are healthy snacks that are also rich in omega-3 fatty acids, fiber, vitamins and minerals.

Plant-Based Milk and Yogurts: Milk Alternatives

Plant milks such as soy, almond, oat and coconut milk are effective alternatives to meet daily protein needs. These plant-based milks and yogurts, especially options fortified with calcium and vitamin D, can be an important part of a healthy diet.

Vegetable protein sources offer excellent nutritional alternatives for vegans and vegetarians, as well as for anyone who prefers a healthy life. Legumes, whole grains, green leafy vegetables, seeds and nuts, and plant-based milk and yoghurts provide variety and nutritional richness for a healthy, balanced diet. By including these foods in your daily consumption, you can get the protein and other important nutrients your body needs.

*Protein values ​​of some foods obtained from the United States Department of Agriculture's Agricultural Research page:

  •  Dried beans (boiled) 17g in 1 glass of water
  •  Red kidney beans (boiled) 15gr in 1 glass of water
  •  Chickpeas (boiled) 15gr in 1 glass of water
  •  Mexican beans - red beans (boiled) 15g in 1 cup
  •  Dried black-eyed peas (boiled) 14gr in 1 glass of water
  •  Mung beans (boiled) 14gr in 1 cup
  •  Black beans (boiled) 15g in 1 cup
  •  Peas (boiled) 9gr in 1 glass of water
  •  Red lentils (boiled) 18g in 1 glass of water
  •  Green lentils (boiled) 18g in 1 glass of water
  •  Soybeans (boiled) 29g in 1 cup
  •  Bulgur (boiled) 6gr in 1 glass of water
  •  Rice (boiled - white) 3gr in 1 glass of water
  •  10gr of tofu in half a glass
  •  Soy milk: 7g in 1 glass
  •  Spinach (cooked) 5g in 1 glass of water
  •  Kale (cooked) 2.5g in 1 glass of water
  •  Broccoli (boiled) 4gr in 1 cup
  •  Asparagus (boiled) 4gr in 1 glass of water
  •  Whole wheat bread 4g in 1 slice (28gr)
  •  Rye bread 3gr in 1 slice (32gr)
  •  Wheat germ: 23g per 100g
  •  Oatmeal 15g per 100g
  •  Whole wheat flour 16g in 1 cup
  •  Hazelnuts: 4gr in 28gr
  •  Almonds 6gr in 28gr
  •  6gr of pistachios in 28gr
  •  Peanuts: 7g in 28g
  •  Walnut kernels: 4gr in 28gr
  •  Pumpkin seeds 5g in 28g
  •  Flaxseed: 2g in 1 tablespoon
  •  Sunflower seeds 5gr in 28gr
  •  Dried tomatoes 14gr per 100gr
  •  Wheat gluten 75gr per 100gr

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