From muscle restoration to constant energy supply, proteins play a key role in helping your body at best. This Powerhouse macronutic is a true multifunctional for your health at any age. In fact, each cell and tissue of your body need protein to make it possible.
“Proteins are essential for muscle growth, bone health, tissue development, immunity, enzyme function and more,” says says Lauren TwiggeMCN, RDN, LD, Lauren Twigge Nutrition. “Proper protein consumption is also vital to maintaining your metabolism and maintaining a healthy weight.”
Another bonus? Protein digests slower than carbohydrates, which helps you It feels fuller, longer; In other words, you will feel sincerely inciting and not constantly in cravings, explains Twigge.
Of course, not all proteins are created smooth. Choosing high quality, intestinal sources is the benefits of your protein goals and Digestive system. Next time you will enter the grocery store, Observe these foods that are high in protein and benefit your intestinal health;
High protein, intestinal friendly food
Lenses
Don’t let their small size deceive you: these legumes are Nutrition power plants! The abundant lenses of vegetable proteins and prebiotic fibers help to nourish good intestinal bacteria. Just Half a cup of cooked lenses Packs of about 9 grams of protein and 8 grams of fiber (no other essential vitamins and minerals such as iron and potassium).
The lenses are also friendly to the budget and incredibly versatile. “I encourage people to try different types of lenses. They all offer slightly different phytonutrients that are plant compounds that help everything, starting with good cell health maintenance to inflammatory,” he explains. ” Lindsay graceMS, RDN, LD, nutrition instructor at Case Western Reserve University.
Want to increase digestibility? Grace recommends that you first soak the lenses and then use a pressure stove. This helps to reduce lectins, which are substances that may cause some people to irritate the intestines.
Greek yogurt
Due to probiotics, calcium and protein mixture, Greek yogurt earns the highest place in our gut friendly protein collections. Its tension process concentrates the protein, making it higher in protein (and lower sugar sugar) than usual yogurt.
“Probiotics are friendly bacteria that help balance intestinal flora, maintain digestion and increase your immunity from infections,” says grag. “We already naturally have some good intestinal bacteria living in our bodies as part of our intestinal microbiome. Eating foods rich in probiotics such as Greek yogurt helps add and strengthen that existing colony.”
Want to be a probiotic professional? On the label, choose yogurt with “live and active cultures”. You can also add it to your fruits, nuts and seeds to get even more good intestine. With so many ways to enjoy Greek yogurt (sweet, savory, sky is the limit!), It is easy to include in normal rotation without worrying.
If you are not a fan of Greek yogurt taste, grace recommends trying the curd. This is another version of protein that has a milder taste.
Wild fatty fish
According to nutritionists, wild fatty fish should be on each plate supporting plate. This is a great source of lean protein and omega-3 fatty acidswhich maintain heart health and brain functions and help reduce inflammation.
“Omega-3 has anti-inflammatory properties that can soothe and soothe your intestines. And since the fish is a soft protein, digestion is much easier than stricter protein sources such as steak,” says Gray. “Salmon, Sardines and Mackerel are great opportunities.”
American Heart Association It is recommended to eat at least two servings of fatty fish a week. If you are not a fish lover, grace offers to add cannabis seeds to your diet to increase Omega-3.
Tempeh
Made of fermented soybeans, Tempeh is a protein and fiber -filled food that almost does not get enough love. The 3.5 ounce tempeh portion contains about 20 grams of protein;
Think about it as a tofu more strong, more sincere cousin with an even greater nutritional advantage about the fermentation process. This universal alternative to vegetable meat, which contains both probiotics and prebiotics, is great for everything, starting with sandwiches and mixing to salads and grain bowls. And here’s a prize for vegetarians: it contains vitamin B12, nutrients, usually found in animal products.
Eggs
Eggs continue to earn their reputation as a “perfect food”. One large egg supplies about six grams of highly digestible protein (mainly from egg whites)But the benefits do not end there. The yolk is rich in choline – a necessary nutrient that supports both intestinal health and Cognition of the brain – Selenium, lutein and zeaxanthin.
Eggs are also All nine necessary amino acidsincluding Glutaminewhich plays a key role in supporting and repairing the intestinal mucosa. This can help prevent “leaky intestines” or increased intestinal permeability. One of the best things about eggs? They are delicious at any time of the day – breakfast, lunch or dinner!
Milk milk
Only one cup of milk gives a solid 8 grams of proteinearning a place on our list. You already know that milk is a great source of calcium, but it is also considered a complete protein, which means that it contains all nine necessary amino acids that your body cannot produce independently.
“Milk is also a great dietary source of vitamin D, which has been proven to play an important role in maintaining intestinal health in reducing inflammation and maintaining the intestinal microbiome,” says Twigge.
More good news for your intestine: a The latest study Found that people who used more milk, especially milk, had a greater variety of intestinal bacteria, which plays a crucial role in overall well -being.
FAK
How much protein do we need?
Diet guidelines recommend 0.8 grams of protein per kilogram of body weight, But it is not necessarily a “one -sized fit for all” guidelines. The needs of each protein vary depending on factors such as your age, level of activity and goals.
“There are many resources that can help calculate your protein needs (eg this Internet calculator), but I like to first recommend at least 10 grams of protein purpose per snack and 20 to 30 grams of protein per dish to help you achieve your protein goals all day, ”says Twigge.
Malé’s motto is “consolidate your dishes with proteins” – a simple reminder to include protein in each dish without assessing your daily quantity. It recommends that the proteins be evenly distributed all day, instead of putting them in one large dish.
How much protein is too much?
Although it is important to get enough protein, it should not be the cost of a balanced diet. “Instead of focusing only on protein, seek to increase your consumption as part of a well-rounded diet rich in healthy fats, fiber, vitamins and minerals,” says Twigge. “It supports the overall health of your body and benefits when more protein involves even more influences.”
Also remember that some sources of protein are better than others. For example, most nutritional experts say it is best to prioritize protein sources that are low in saturated fat and processed carbohydrates, but they are high in nutrients.
More favorable food
Not all intestinal friendly foods are high in protein, but many still offer important health benefits. Fermented foods and drinks such as some kefir, kimchi, kombucha and sauerkraut can give probiotics This helps maintain a balanced intestinal microbiome (it depends on how they are processed, so look for “living cultures” on the label to get benefits). On the other hand, prebiotics help to feed those good bacteria. Foods rich in fiber such as beans, non-broken grains, garlic, onion, asparagus and seaweed-and, of course fruits and vegetables-all great accessories are great accessories To the intestine -friendly diet.
The essence
There is no shortage of delicious ways to get to your protein – and this list is just a starting point. By choosing opportunities that also offer advantages such as probiotic bacteria, prebiotic fiber and anti -inflammatory compounds, you can certainly nourish your body from the inside.
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