Vegetarian diets are very beneficial for those who want to lose weight or maintain their figure. However, vegetarians need to pay attention to eating a variety of foods to avoid the risk of malnutrition.
One of the problems that many vegetarians face is protein deficiency. This is mainly because vegetarians do not eat red meat, which is a rich source of protein for the body, according to the health website Verywell Health (USA).
Tofu and soy milk are vegetarian foods that provide quality protein for the body.
Protein is an essential nutrient for muscle growth and weight maintenance. Fortunately, some vegetarian dishes are rich in protein, which can help vegetarians maintain their health, build muscle, and slim their body.
Protein-rich foods that help vegetarians stay in shape include:
Tofu is a popular vegetarian food.
Tofu is a very popular vegetarian food, rich in protein and easy to prepare into many delicious dishes. Made from soybeans, tofu is a source of quality protein. Depending on your preference, you can prepare tofu by stir-frying, steaming, frying, or even making soup.
Black beans, green beans
Black beans and green beans are excellent sources of plant protein for the body. They are not only rich in protein but also rich in fiber, vitamins and many other minerals. These two types of beans can be used to make soup, porridge or mixed with other vegetables.
Quinoa
In many countries, quinoa is a very popular grain for vegetarians. Quinoa contains all 9 essential amino acids, providing complete protein for the body. Quinoa is also a good source of minerals such as magnesium, iron and B vitamins. In some meals of the day, we can eat quinoa instead of rice. Quinoa is also used to make soups, salads or cakes.
Chia seeds
Chia seeds are small seeds but high in protein. In addition, chia seeds also contain omega-3, fiber, vitamins and minerals necessary for the body. This type of seed is often added to smoothies and yogurt.
Barley
Barley is rich in fiber, vegetable protein and vitamins. This is a great choice for those who want to increase protein but still want to maintain a stable weight.
Soy milk
Soy milk is one of the most popular plant-based protein drinks. We can drink soy milk every day without worrying about negative effects on our health. Depending on how it is prepared, 1 liter of soy milk will have about 6-8 grams of protein, according to Verywell Health .
Source: https://thanhnien.vn/6-mon-chay-giau-protein-giup-nguoi-an-chay-giu-dang-185250111164341378.htm
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