【Fitness Recipes】Five Foods Subvert Your Understanding of Plant Protein

Friends who love fitness or exercise know that exercise can help maintain a healthy body shape and keep a happy mood at all times; but if you want to maintain an ideal figure that you have finally developed, the combination of diet is also an important part that needs to be taken care of. You also want to know, in addition to relying on animal protein and high-protein drinks, what foods can also achieve the effect of repairing muscle cells, accelerating the body's metabolism and cell reconstruction? Share with you the 5 kinds of plant proteins that you can consume in daily life, and their nutritional effects on the body after exercise.

How should you choose protein intake after exercise?

People who are usually in exercise or exercise know that supplementing with a moderate amount of protein after exercise is very important, because protein is the most indispensable element that repairs injured muscles and promotes the metabolism and production of muscle cells. But when people think of protein, they may directly associate it with eggs. Animal foods such as steak, chicken breast, cheese are used as supplementary sources of protein. But you know that as long as it is whole food, it contains natural proteins. Even plant foods contain various plant proteins, which have high nutritional value for nutrient replenishment after exercise! Below, we have prepared a simple comparison table so that everyone can immediately understand the difference between animal and plant protein.

　　Plant protein represents one: Quinoa

　　Quiet is a seed that does not contain gluten and has a low glycemic index, not a cereal; and its most unique feature is that its protein quality and balance are almost equivalent to ordinary beans (up to 14%). At the same time, quinoa is also a very good source of intake of dietary fiber, phosphorus, iron and magnesium, and can also be used as a substitute for rice and pasta. In terms of protein composition, the protein Glutamic contained in quinoa Acid) can provide the energy required by the brain and promote important processes such as learning and memory, as well as the plasticity of neurons; Aspartic acid can help improve liver and lung function and have a very important portion for maintaining the cardiovascular system.

　　But in addition to excellent plant-based proteins, quinoa is also rich in unsaturated fatty acids, and essential fatty acids Omega 3, 6, 9, which can help reduce the total cholesterol content in the blood and the concentration of low-density lipoprotein (commonly known as bad cholesterol). Rich in unsaturated fatty acids, and essential fatty acids Omega 3, 6, 9, which can help reduce the total cholesterol content in the blood

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　　Plant protein representative 2: Pea seedlings

　　Pean sprouts are pea seedlings, affiliated to the legume family; and legumes are the representative of the highest protein content in plant foods. Compared with soybean sprouts, pea seedlings are richer in protein, chlorophyll, dietary fiber and a large amount of vitamin C And carotene, regular consumption can effectively repair muscle cells, improve metabolism, nourish the skin, promote gastrointestinal motility, and help increase appetite and enhance immunity.

　　But many people may be curious about how to cook pea seedlings the most suitable? If you want to absorb the nutrients of pea seedlings intact, it is not recommended to overheat, because once the high temperature passes through, the water-soluble nutrients of the vegetables themselves will be quickly lost. Therefore, if you do not reject raw food, it is recommended to mix some refreshing vinegar sauce and hot water sauce to make a plate of delicious cold and delicious. If you still want to eat cooked food, you can slightly blanch the pea seedlings and mix them directly with the noodles and other side dishes. This is a nutritious and vital post-exercise food!

　　Pea seedlings are richer in protein, chlorophyll, dietary fiber and a large amount of vitamin C And carotene, regular consumption can effectively repair muscle cells

　　　　There are three representatives of plant-based proteins: Soybean

　　Another food that is worth mentioning among plant-based proteins is soybean, especially soybean proteins that are isolated and concentrated. In the past, clinical studies have also shown that under the condition that there is no shortage of calories and other basic nutrients, soy protein isolate or soy flour is used as the main source of protein for children, which can also meet their growth needs.

　　But generally speaking, plant-based proteins usually Lack of one or two essential amino acids; for soybeans, soybean protein generally lacks methiamine, but the content of ionic acid is quite rich. Therefore, if you want to supplement the lack of amino acids, it is recommended to eat them with foods rich in flax, rice, cereals, etc. that are rich in thiamine acid but low in amino acid content.

　　Soybeans are rich in soy isoflavones, soy lecithin and other excellent plant-based antioxidants, which can help inhibit the accumulation and absorption of cholesterol in the intestinal

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The four plant-based proteins are representative of: buckwheat seedlings

The buckwheat seedlings are the product of buckwheat germination; and the protein, crude fat, carbohydrates, dietary fiber and various vitamins and minerals in buckwheat seedlings are quite suitable as the source of plant-based protein. Buckwheat itself has a balance between protein and amino acids, and its protein content is much higher than that of corn, white rice and wheat. Among them, lysine and spermic acid in buckwheat seedlings can supplement the protein lacking in other cereals. The most distinctive nutritional feature of buckwheat is the most precious phytochemical in buckwheat seedlings, "rutellin", which not only has anti-inflammatory properties, but also maintains vascular elasticity, prevents arteriosclerosis, and narrow-mindedness. The occurrence of diseases such as diseases, stroke and cerebral hemorrhage; long-term consumption can reduce or improve dementia in the elderly, and it can even be effective in the treatment of diabetes.

　　Buckwheat seedlings are rich in "rutellin" not only have anti-inflammatory properties, but also maintain vascular elasticity, prevent arteriosclerosis, stroke and cerebral hemorrhage and other diseases

　　Representative of plant proteins: mung bean sprouts

　　Mung bean sprouts are what mung bean sprouts, During the germination process, the amino acids contained in the protein will be recombined to increase the amino acids that were originally lacking in mung beans, so that their content is closer to the proportion required by the human body, and thus increase the nutritional value of mung bean sprouts. But in addition to abundant protein, mung beans will also release many nutrients that are beneficial to the human body during the germination process, such as phosphorus, zinc and other minerals. At the same time, the content of vitamins will gradually increase with the growth process, including vitamins, etc. B2, B6, carotene, folic acid and vitamin C, and even compared with other high-vitamin C fruits such as kiwi and tomatoes, the content is even more than that.

　　The mung bean sprouts are not only rich in protein, but also contain vitamins that are not very common in mung beans. C. The content even exceeds kiwi fruits and tomatoes

　　Summary: After exercise, whether animal or plant-based, the most important thing is to balance and appropriate amounts; therefore, diversified intake is still necessary to truly achieve a complete balance. Plant-based protein and animal-based protein have their own nutrition and irreplaceable points. Next time, when choosing protein foods, you can choose an appropriate amount of animal-based protein, and choose an appropriate amount of combination to supplement various nutrients. This will not only help maintain your figure, but also benefit and do not harm long-term health and maintenance!

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