First things First : how much protein does your body actually need? On average, it is said that an adult every day, about 0.75 g of protein per kg of body weight. Imagine that you are 60 kg, learn a quick calculation (60 times 0.75) is that your recommended amount of 45 g or less.
Not only meat, fish, milk and eggs, packed with proteins, also in plant-based nutrition is that the case. The only downside is that plant proteins are less essential amino acids. That sounds rather complicated, but the solution is simple: good range. A summary of the main proteïnebronnen.1. Quinoa
Quinoa has for many years been labeled as a superfood, and there is indeed a core of truth behind: the so-called wonderkorrel contains quite a bit of protein with almost all essential amino acids.
in Concrete terms? 4 g protein per 100 g (cooked) quinoa2. Legumes
Lentils: 8 to 9 g protein per 100 g
Chickpeas: 7 g protein per 100 g
green Peas: 7 g protein per 100 g
Beans: 7 to 10 g protein per 100 g
One of the best-known meat substitutes is, of course, tofu. Extra fun is that it is low in fat and low in salt, but it is pretty much proteins.
in Concrete terms: 8 g protein per 100 g
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