Vegetable protein from cereals has an incomplete set of amino acids in contrast to protein of animal origin. To improve the usefulness of plant-based protein, it is recommended that its combination with protein of animal origin, such as milk or cheese. This combination improves the balance of certain amino acids, leading to an improvement in their utilization. Interestingly, heat treatment and grinding of cereals improves the quality of digestion and nutritional value.
The record content of protein is hummus. Compared to other cereals, the amount of protein in pea porridge is higher in 2 times. The composition of pea grits - 21 g protein, 2 g fat and 50 g carbs. Hummus is rich in potassium. It is often called a meat substitute due to its high protein content. However, pea contributes to flatulence and this prevents the digestion and absorption of nutrients. To avoid this, you need to soak the peas for several hours before cooking. In this case, gas will be completed before the preparation and the bioavailability of the protein increases. Pea porridge contains antioxidants that improves tissue repair.
In spite of the calorie content and the use of mushy, use it is not recommended for everyone. People suffering from stomach ulcers, gout or inflammation of the gastrointestinal system, it is not recommended to use this product.
There are a few cereals with high protein content. For example, wheat cereal has 16 grams of protein, 1 g fat, 69 g of carbohydrates. It is also rich In vitamin b and iron, contains copper, fluorine and silicon are actively involved in tissue metabolism. Wheat porridge refers to easily digestible, as its use does not cause heaviness in the stomach.
To cereals with high protein content include buckwheat, which contains - 13 grams of protein, 3 g fat, 68 g carbohydrates. Buckwheat is the leader among the cereals, the amount of vitamin B2, it also contains vitamins B6 and B1. This porridge is recommended for anemia, because its use increases the level of hemoglobin in the blood due to the high content of iron.
Slightly inferior to buckwheat porridge, the content of vegetable protein, oatmeal. The composition of oats – 12 grams of protein, 6 grams of fat and 65 grams of carbohydrates. Porridge it is rich in dietary fiber and fiber. It contains calcium, zinc, vitamins B1, B2, and magnesium. When possible, choose whole oats, because quick-cooking cereals partly deprived of minerals and vitamins.
Advice 2: What foods most protein and carbohydrates
Proteins and carbohydrates are an integral part of the functioning of the human body. It is therefore very important to consume those foods in which the maximum content of these nutrients.
Proteins or proteins is a part of food that cannot be replaced by anything. They help human body to build new cells and are involved in metabolic processes. Proteins in the human body are formed only from protein foods. You can get them by eating plant and animal food.
The leading position of products of animal origin protein content per 100g of cheese products is about 30%. But you need to remember that this is a very high-calorie product.
Contains a little less protein in beef, liver and fish, including 25% protein. Beef is better to cook steamed or stewed. The liver also can be stewed or prepared in the form of pate. Fish is a dietary product, it can be consumed throughout the day in boiled and stewed.
Then the meat is poultry, it is about 20% protein. It is useful boiled, is a low-calorie product and is well absorbed in the human body.
From products of vegetable origin the first place is lentils - 28%. It is useful because it contains little fat, lots of fiber and b vitamins.
In second place are soy, beans and peas, about 23-25% protein. These products are used in boiled and stewed as a garnish to main dishes.
The third place is occupied by cereals, in them from 10 to 12% protein. They are well absorbed by the body and improve digestion.
Carbohydrates are the main source of energy. They are needed for proper metabolism of fats and proteins. There are two types of carbohydrates: simple and complex. Simple carbohydrates are found in sweet foods like sugar, honey. Complex carbohydrates - cereals, vegetables and legumes products.
First place on the content of carbohydrates per 100 g of the products is groats, macaroni and confectionary, jams, sugar and raisins. They are up to 65% consist of carbohydrates.
Second place is a bakery, chocolate, prunes, apricots and halva, a carbohydrate content varies from 40-60%.
In third place cherries, bananas, grapes, beet and potatoes, from about 11-20%.
Fourth place with the lowest carbohydrate content of only 5 to 10% are fruits and berries, such as lemon, mandarins, peaches, apples, pears, strawberries, strawberries, watermelon, melon etc.
It must be remembered that food should be rational and should include a combination of plant and animal products.