The most common question people ask me about my vegetarian diet is "How can you get enough protein? They have a muscular body and how you want to build muscle without eating meat?"
Well, then I agree it is important to have protein in your diet, you need to know two things.
1. We must not think as much protein than most people.
2. It is actually quite simple, all the protein you need to get from a power plant.
It's amazing how many people are concerned about the lack of protein, but in our western culture, almost nobody has to worry about suffering from a lack of protein.
We have been supplementing businesses and ads in magazines in thinking we need one gram of protein per kilogram of body weight of a brainwashing, but science has never shown that the level of protein intake is necessary.
In fact, what we really see people eat large amounts of protein and sometimes to the point they fat and very sick!
As I said, enough protein did not see a problem in our country, very few cases of protein deficiency and the few cases usually involved in the areas of poverty.
Typically in this situation, there is a general lack of calories and nutrients, most not only a lack of protein.
But as long as you follow a healthy diet meals at least 1600 calories, you will have enough protein.
According to the World Health Organization (WHO), you should consume a minimum of 10% of your daily calories from protein to be healthy and build muscle mass. The
World Health Organization is the leading authority on human health and improve quality of life for people worldwide dedicated.
The only places that deficiencies of proteins were smaller in underdeveloped countries without access to a variety of foods and protein so that these people had discovered a lack of all nutrients not only protein. WHO is working more pulses must be delivered to these areas to balance their diet and make sure they get enough protein.
Countries that do not eat enough calories and protein deficiency see diversity. A variety of foods every day is what you are eating a balanced diet.
Take a look at an example of how to verify the protein needs. As I mentioned in the preceding paragraphs, the recommended amount of protein for a vegetarian diet is at least 10% of daily calories.
Example:
If you eat a diet of 1,600 calories, of which 10% is 160 calories. Each gram of protein has 4 calories, so that calculated from 40 grams of protein per day. It's easy to do!
All you need is a ½ cup of lentils, you get about 10 grams of protein and a boiled egg has 7 grams of protein are eating. They are 1 / 3 of the way!
Of course, it is always easy to do if you're vegan. Oatmeal has about 7 grams of protein per serving has 5 grams of cannabis happiness of protein per cup, and quinoa and pasta Spelt has 10-15 grams of protein per serving.
Another way to determine how much protein you need.
The recommended amount of protein is 0.49 grams per kilogram of body weight (1 gram of protein per kilogram of body weight as a steroid using bodybuilders recommend).
You can also determine your minimum amount per body weight and multiply by 0.49. Example: If you weigh 130 pounds x 0.49 = 63.7 grams of protein.
However, if you are overweight, and use of this formula, you greatly overestimate your protein needs. Therefore, you can use your goal weight, if this calculation. So if you want, but £ 160 to £ 130, just use the target weight 130 pounds in the calculation.
These two methods give slightly different amounts of the protein, so you can see, there is not an accurate measure, but at least brings us to the minimum acceptable range.
For our purposes, weight loss, I have found that up to 20% of daily calories from protein to help you increase your metabolism, reduce your appetite and helps you build muscle mass. But you no longer need.
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