20 miracle tips on vegetarian food
If you feed based on a vegetarian diet or if you are planning to transition to veganism, may have been confused by all the words of family and friends. For many people, eating meat is rule and being vegetarian is considered crazy.
The main question is: “Is it possible to get adequate amounts of protein, calcium, sodium, iron, etc.?”
The impression I have is that people do not know how plants can be powerful! Here are 20 myths about the nutritional power of vegetables:
1. Only two tablespoons of molasses (extracted from sugarcane) contain 400 mg of calcium. This is more than the calcium that is served in a serving of milk or cheese!
2. You can reach 25% of your daily calcium needs with 1/2 cup of tofu.
3. A cup of fortified milk without lactose contains about 30% of your daily needs of vitamin D.
4. For protein, edamame choice. A cup contains 17 grams of protein and 16 grams of carbohydrates.
5. About 1/4 cup of nuts contains about 90% of your daily needs for omega
6. Almonds are high in fat, but when consumed in moderation, help you lose weight and then, on maintenance. 1/4 cup of almonds contains 205 calories and 18 grams of fat. These “fat” calories, 16.5 type are healthy, or non-saturated fat.
7. A cup lentil contains about 16 grams of fiber and 18 grams of protein, a combo that helps hold hunger and weight.
8. Let’s all welcome the cabbage! Just one cup of chopped cabbage contains 206% of the recommended daily vitamin A, 134% vitamin C and 684% vitamin K.
9. Quinoa, known as “the gold of the Incas”, is a complete food! Although known as a cereal, it is a high nutritional value seed! It is very rich in protein, including all essential proteins, and contain lots of fiber, magnesium, iron and phosphorus! And yet it is gluten-free, contributing to better digestion!
10. Frozen fruits have a higher nutritional value than fresh fruits, especially if the fruit have traveled very long distances to reach you. The nutrients are preserved if you harvest the fruit and then freezes.
11. Avocados contain a monounsaturated fat, which is healthy and helps reduce bad cholesterol (LDL) and increases
good cholesterol (HDL). This fat also helps lower the risk of heart disease.
12. Bananas are the newest pills sleep! The fruit is rich in tryptophan, an amino acid that helps the brain to produce serotonin, which helps to sleep.
13. Chocolate bittersweet (70-85% cocoa) contains more iron than a steak! A portion of 85 grams of beef (70% meat,
30% fat) contains 2.11 mg of iron, while 85 grams of dark chocolate contains 10.12 mg!
14. Contrary to popular belief, it is possible to maintain a vegan diet and get enough omega 3 without eating fish! It’s like? Now, just as the fish – through the seaweed!
15. The fiber contained in the seeds of chia absorb ten times its weight in water, thus causing them to be good sources of hydration! It also means a slower conversion of carbohydrates into sugar, resulting in improved strength and resilience.
16. Broccoli have large amounts of soluble fiber, making them effective in reducing bad cholesterol (LDL) cholesterol and the risk of heart disease.
17. Nutritional yeast is the best friend of vegan. It contains almost all vitamins of the B zinc.
18. Plants derived from the oceans such as algae, contain 47% protein and a wide range of vitamins.
19. Only two tablespoons of hemp seeds soup contain 24% of your daily protein requirement. In addition, they have omega 3 and omega 6, vitamins B and E and folic acid.
20. Acai is considered by many the most nutritious fruit in the world to contain antioxidants that destroy free radicals that can make you sick, especially during the winter time when we are vulnerable and lack energy, favoring the symptoms of flu,