Veja abaixo tradução de alguns itens em Português
Nutritional Values of things I eat frequently:
ALMONDS
1/4 cup = 35 gr serving = 7 gr protein
BLACK BEANS
1/2 cup cooked black beans - 7.62 grams of protein
Pair with a whole grain or nut/seed to make a complete protein
More info about Black Beans HERE
most nutritious types of BEANS are Black and Kidney beans
CHICKPEAS
1/2 cup of cooked chickpeas - 8 grams of protein
Pair with a whole grain or nut/seed to make a complete protein
CHIA SEEDS a complete protein
1 tablespoon chia seeds = 2.3 grams of protein and 4.9 grams fibre
COLAGEN (bovine)
1 tablespoon 13 gr protein
EGG
1 egg yolk - 2.7 grams of protein1 egg white - 3.7 grams of protein
egg detailed info HERE
HEMP PROTEIN POWDER
1 tablespoon +- 3 grams protein, 57 cal, 4 gr fat, 1 gr carbs
HEMP SEEDS is the same as hemp powder
1 tablespoon +- 3 grams protein, 57 cal, 4 gr fat, 1 gr carbs
KIDNEY BEANS
1/2 cup - 7.8 grams of protein
Pair with a whole grain or nut/seed to make a complete protein
More info about Kidney Beans HERE
What to combine with beans to make it a complete protein:
- Whole grains with beans (beans and rice; hummus and pita bread; bean-based chili and crackers; refried beans and tortillas)
- Beans with nuts or seeds (salad with chickpeas and sunflower seeds)
LENTILS
1/2 cup cooked lentils = 9 to 12 grams of protein
Pair with a whole grain or nut/seed to make a complete protein
PEANUTS
The best nut for protein content
1/4 cup = 35 gr serving = 9 grams protein
1/3 cup = 12.43 gr protein
QUINOA
1 cup cooked quinoa = 8.14 grams of protein
More info about quinoa HERE
Note: quinoa is a complete protein.
SOY MILK
1 cup = 230 ml = 8.75 gr protein
SOY YOGURT
1 cup 8.5 gr protein
SCALLOPS
100gr = 24 gr protein
MEAL ITEMS:
Salmon 120 gr filet = 28 gr protein
Scallops (100gr) = 24 gr lean protein
1 egg + 2 egg whites = 13.8 gr protein
1/2 cup cooked quinoa = 4 gr protein
1/2 cup cooked lentils = 9 to 12 grams of protein
1/2 cup cooked beans = 7.0 grams of protein
1/2 cup of cooked chickpeas = 8 grams of protein
100 gr spinach = 2.9 gr protein
100 gr variety of veggies = 2 gr protein
Soy yogurt = 3.6 gr protein
1 cup berries =
1/3 cup peanuts = 11.4 gr protein
1/3 cup mixed nuts = 11 gr protein
1/4 cup sesame seeds = 6 gr protein
1 cup soy milk = 8.75 gr protein
1 cup soy milk + 3 tablespoons chia seeds = 3.6 + 6 = 9.6 gr protein
vegetable soup = 2 gr protein
1/2 banana = 0.6 gr protein
1/2 avocado = 2 gr protein
COMPLETE PROTEIN
Great info in this ARTICLE from Piemond Healthcare.
EATING PLANT BASE COMPLETE PROTEIN IS VERY IMPORTANT FOR VEGETARIANS AND VEGANS
WHAT IS A COMPLETE PROTEIN?
Protein is made up of amino acids. The human body uses 20 amino acids but 9 of these amino acids cannot be produced by the human body so they need to come from what we eat. A food is considered "complete" if it contains the 9 amino acids that the body cannot produce.However we need to really know the amount of complete protein we are ingesting through a plant base diet because even if a plant food source is a complete protein it might not have adequate amounts.
Plant-based foods that are a source of complete protein:
- Quinoa
- Chia seeds
- Pumpkin Seeds
- Hempseed
- Soybeans
- Buckwheat
- Spirulina
- Tempeh
- Amaranth
- Edamame
- Blue-green algae -> read article from WebMed before taking Blue-green algae
QUINOA
More info about quinoa HERE
1 cup cooked quinoa - 8.14 grams of protein
Note: quinoa is a complete protein.
article from Healthline
- Chickpeas
- Lentils
- Peas
- Kidney Beans
- Black Beans
- Soy Beans
- Pinto Beans
- Navy Beans
- Peanuts
Food Combinations to create plant base complete protein:
In general combining nuts or seeds with whole grains and combining beans and whole grains provide sources of plant base complete protein.
EXAMPLES:
- Rice + Beans (preferably whole grain)
- Pita bread + Hummus
- Lentil soup + Whole Grain Bread
- Spinach salad + Sunflower seeds
- Whole wheat toast + Nut butter
- Steel cut oatmeal + Pumpkin seeds or Nut butter
- Whole wheat pasta + peas
- Lentils + Almonds
- Lentil soup + Barley
- Noodles + Peanuts
- Peanut butter + Whole Wheat Bread
Best Leafy Greens:
- Kale
- Broccoli
- Spinach
- Arugula
- Bok Choy
- Endive
- Microgreens
- Collard Greens
- Cabbage
- Beet Greens
- Romaine Lettuce
- Watercress
- Turnip Greens
- Swiss Chard
Most Nutrient Dense Veggies
- Spinach
- Carrots
- Broccoli
- Garlic
- Brussel Sprouts
- Kale
- Green Peas
- Swiss Chard
- Beets
- Asparagus
- Red Cabbage
- Sweet Potatoes
- Collard Greens
- Cauliflower
Note: According to the National Cancer Institute of America (NCIA), watercress helps repair damaged cells, destroys chemicals that harm the body and even help in dealing with cancer.
Guava
Avocadopeanuts =
Jackfruit
Kiwi
Apricot
Blackberries and Raspberries
Raisins
Bananas
Grapefruit
Oranges
Cherries
EM PORTUGUÊS:
Alimentos vegetais que são proteínas completas:
English Português
Quinoa - Quinoa
Hempseed - Sementes de Cânhamo
Soybeans - Soja
Buckwheat - Trigo Sarraceno
Chia seeds - Sementes de Chia
Spirulina - Espirulina
Tempeh - tempeh
Amaranth - Amaranto
Edamame - Edamame
Pumpkin Seeds - Sementes de abóbora
Combinações de alimentos vegetarianos que possuem proteína completa:
Em geral, a combinação de nozes e sementes com grãos integrais e também combinações de leguminosas (feijão, lentilhas, etc) e grãos integrais, fornecem fontes de plantas que possuem proteína completa.
EXEMPLOS:
- Rice + Beans - Arrow com feijão
- Pita bread + Hummus - Pão Sírio e Homus
- Lentil soup + Whole Grain Bread - Sopa de lentilha e pão integral
- Spinach salad + Sunflower seeds - Salad de Espinafre e Sementes de Girassol
- Whole wheat toast + Nut butter - torrada de pão integral e pasta de amendoim ou qualquer outra pasta de nozes
- Steel cut oatmeal + Pumpkin seeds or Nut butter - Aveia e semente de abóbora ou pasta de amendoin
- Whole wheat pasta + peas - macarrão integral e ervilha
- Lentils + Almonds - lentilha e amêndoas
- Lentil soup + Barley - sopa de lentilha e cevada
- Noodles + Peanuts - macarrão e amendoim
- Peanut butter + Whole Wheat Bread - pasta de amendoin e pão integral
