6 Best Planted Materials To Get Protein, Can Be Consumpted When Avoiding Meat And Eggs

Illustration of the best vegetable ingredients for protein (Freepic)

YOGYAKARTA If at some time you have to avoid consuming animal food, the intake of protein needs can be obtained from the best vegetable ingredients. Although many animal products contain nine types of essential amino acids, the following plant-based protein if consumed variatively can obtain a number of essential amino acids.

Quinoa contains complete protein. These ancient grains, have a crunchy texture and a little spicy taste. Better yet, for those of you who don't consume gluten, can consume quinoa that doesn't contain gluten. In one cup of cooked quinoa, contains about 8 grams of protein. Besides containing protein, quinoa also provides more magnesium, iron, fiber, and zinc than other grains.

There are various types of dishes processed from soybeans. Including those are tempeh and tofu, which can be processed into various kinds of food. Even from daily foods, such as soiled or steamed, tempeh and tofu processed are also a substitute for vegetable-based burger and steak fillings. If edamame, just boiled or steamed and then peeled, then the seeds are delicious to eat.

In one serving of tofu, as many as 3 ounces, contains 8 percent of the protein, which is 12 percent of the daily value for calcium and a small amount of potassium and iron. For tempeh, it has a higher protein level, in one portion it contains 11 grams of protein.

Spirulina is a type of greenish blue Arabian which is a popular supplement among vegan and vegetarian dietists. This best plant-based ingredient, provides complete protein. In one tablespoon, or about 7 grams of dry sperulina, contains 4 grams of protein. Importantly known, sperulina is rich in antioxidants and some sources of vitamin B, copper, and iron.

Chia seeds are small round seeds that are often black, or white, and contain complete protein. These grains can absorb fluid and form a gel. As a result, chia seeds can replace pektin in fire and jam. Well, usually chia seeds are used to replace eggs in making cakes. In two tablespoons of chia seeds, contain 4 grams of protein. In addition, chia seeds also contain omega-3, iron, calcium, magnesium, and selenium.

Rice is processed from rice, the types vary. Starting from white, red, brown, and black rice. Red and white rice, chemical essential amino acids of the type of lycin, but high metionin. While nuts contain high lycin but low metionin. So that when combined with these two plant-based food ingredients, you can get protein with complete essential amino acids.

There are many dishes from nuts, such as make-up drinks or hot drinks and peanut butter. For peanut butter. Can be processed with gluten-free bread into sandwichs. In two pieces of sandwich bread containing 2 tablespoons of peanut butter, it can provide 14 grams of protein. But of course it will vary the amount of protein, depending on each peanut butter product.

The above is a list of the best plant-based foodstuffs for protein. The list above, you can consume as a substitute for meat, fish, or eggs known as a source of animal protein.