The most common question patients ask, if I do more than plant foods, eat less animal foods to recommend products such as beef, pork and dairy products, "But where can I get my protein?"
"From plants," I reply, "Where do you think the cow in the first place? The cows do not develop big muscles by eating meat. They eat, grow grass. We are no different."
The protein building blocks called amino acids is made from. Our body makes almost every amino acid we need. There are80-10 We can not do, so we need to get them from food.
The plants are a better way to get amino acids for many reasons:
1 Plants are rich in fiber. Foods of animal origin do not contain fiber.
2 Most of the plants are naturally low in fat.
3 plants contain no cholesterol and contain plant sterols that reduce cholesterol levels. All animal products contain cholesterol.
4 Plants contain phytochemicals that protect against oxidative damage, reduce inflammation, kill cancer cells, andImproving the ability to detoxify the liver. Food of animal origin is not.
5 Plants that provide calcium.
6 Plant protein appears to protect renal function. However, protein intake from 20 percent of calories, whether plant or animal source can damage the kidneys.
We really do not know how much protein does a person need. Different sources give different amounts, have declined steadily from the recommended daily dose of early last century were built. A commonValue these days is 0.23 grams per pound (0.5 grams per kilogram) of body weight for most people and 0.34 grams per kilogram (0.75 grams per kilogram) of body weight for athletes. Other sources say more than others, and many studies are inconclusive.
To illustrate the work we do with those numbers. A £ 150 non-athlete would then need 35 grams of protein per day.
We look at the protein content of some plant foods look. A cup of cooked lentils contains 18 grams of protein,4 ounces tempeh contains 16 grams, ¼ cup of almonds, sunflower seeds or pumpkin seeds contain 8 grams, a cup of broccoli or spinach contains 5 grams, ½ cup of cooked oatmeal or brown rice contains about 3 grams Making mathematics. It 'easy to get enough protein from plants.
Now on the protein content of some foods of animal origin: 3 ounces roasted chicken contains 24 grams, 3 ounces of salmon contains 23 ounces and 3 ounces T-bone steak contains 20 grams of weight. It 'a rare person whoeat only 3 ounces of meat in one sitting. It 'easy to get too much protein and lack the health benefits of plants to eat normal amounts of animal foods.
Milk is often touted a good source of protein, but the seeds ¼ cup almonds, sunflower or pumpkin seeds provide the same amount of a cup of milk, 8 grams fiber, and nuts provide a much better quality of fat milk.
See http://www.nal.usda.gov/fnic/cgi-bin/nut_search.pl for the protein content of other foods.
While theseFigure helps to emphasize that plants a great source of protein, I think that the focus on protein is misplaced. We're asking the wrong questions. Why? Our body uses protein to make any protein. It uses amino acids to build proteins. Our body makes from carbohydrates, amino acids and other amino acids, except for 8 to 10 so-called "essential" amino acids we get from food. It was once thought that we needed to eat animal products because they contain all essentialAmino acids in sufficient quantities. Today we know that our essential amino acids must be well known by eating a variety of plant foods. This is the position of the American Dietetic Association at least 1988 in a study where participants ate only corn, all the amino acid needs are met with one exception, and 91% of the demand has been satisfied. In another study in which participants ate only rice, the amino acid needs were not only met, but were 1.5 to 4.5 times theRequirement.
How complicated food combining rules by Frances Moore Lappe described in his book The revolutionary diet for a small planet are not required. Later, he explained. "In the fight against the myth that meat is the only option is to get quality protein, I reinforced another myth I have the impression that, in order to get enough protein without meat, a lot of care in the selection of food was necessary. In reality it is much easier than I thought. "
Even "high quality" protein is a myth, if yourecognize that what we really need are the amino acids. "High Quality" was once a food that has supplied all the essential amino acids in sufficient quantity to describe. "Low quality" describes a food that did not. These terms are outdated.
So do not worry about protein. Instead, eat a variety of whole, unprocessed foods, mainly from plants and let your body do the rest. Do organic foods from local sources, the first choice.
Now for the recipes!
Red lentils are agreat introduction to the beans. They are easily digestible and cook quickly. This soup tastes hot or cold, perfect for the month of June, when the climate varies from cold and wet.
Red Lentil Soup Joan Lemon Soup (adapted from Anne Marie Colbin The Natural Gourmet)
1 tablespoon grapeseed oil
2 medium onions, chopped
2 cloves garlic, finely chopped
1 teaspoon ground cumin
1 cup dried red lentils
5 cups vegetable stock or water
1 bay leaf
2 thin stripsLemon zest
1 teaspoon vegetable stock powder, water use
1 tablespoon freshly squeezed lemon juice
Sea salt
6 thin slices of lemon for garnish
Heat 1 liter 4-vessel, oil on medium heat - Add a third fry the onion until translucent, about 3 or 4 minutes. The garlic and cumin and cook until the onion is golden, about 6-7 minutes more.
2 Meanwhile, the red lenses to choose carefully, all the stones. Rinse. Add theLentils, broth or water to the onions and bring to a boil. Add the bay leaf, reduce heat, and lemon zest. Cover and cook 20 minutes. When water was used, add the vegetable stock powder. Simmer another 5 minutes.
3 Remove the bay leaf and lemon rind. Add the lemon juice, salt and mix. Pour into bowls and garnish each with a slice of lemon. Serves 6.
Here is a recipe to add to your repertoire of dishes without meat. And 'known to take my salad in a food and healthPopular with families coming summer. This recipe calls for adzuki or azuki beans. You can find red beans at your local health food store to find. They originated in Japan, where valued for their medicinal properties. Known as a natural diuretic, it will be useful for people with high blood pressure. In addition, strengthen the kidneys and bladder and helps people with frequent infections or other problems in these areas. Rich in fiber, help lower cholesterol and promote bowel regularity.Adzuki beans need no soaking. However, if you step on the gas beans, soak first. Always throw away the soaking water and cook the beans with fresh water.
Summer Red Beans and Rice
Marinade
2 tablespoons freshly squeezed lemon juice
1 tablespoon shoyu or tamari (natural soy sauce, please do not ruin it with the sauce of soy The conventional choy or other brands!)
3 tablespoons extra virgin olive oil
1-3 cloves garlic, finely chopped
Beans and Rice
1 cup cooked or canned adzuki beans,discharged, or a heaping 1 / 3 cup dried adzuki beans
2 cups cooked rice
½ cup raw cashews, chopped into large pieces
3 shallots, whole, cut
2 stalks celery, chopped
¼ cup chopped coriander
1 If using dried beans, azuki beans, rinse them first, and paste it to 4 cups of water. Bring to a boil, reduce heat and simmer for 1-1 ½ hours allowed. You can also cook beans unsoaked pressure for 14 to 20 minutes, or beans to soak for 5-9 minutes. Then putthe pressure cooker in the sink with the drain plug in the opposite direction from you. Run cold water over the pressure cooker until the pressure drops, then open. When the beans are not done, the pressure again for 1 or 2 minutes longer. Drain the beans.
2 Meanwhile, combine the ingredients for the marinade in a pot or bowl of lives. Shake or stir. Set aside for 30 minutes.
3 Combine the ingredients for the beans and rice. Whisk or shake the marinade until well blended and pourthe mixture over the beans and rice. Toss and leave for at least 30 minutes. Delicious served cold or at room temperature. Doses for 4-6
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