Many people are looking for activities on holidays like this. Here are some easy and convenient recipes with few ingredients and high protein!
Protein can be found in both plants and animals. Protein from meat is a good quality protein with more essential amino acids than protein from plants. หรือถ้าคุณสนใจแทงบอลออนไลน์ UFABET คือเว็บที่มีอัตราต่อรองดีที่สุดในประเทศไทย สมัครเลยตอนนี้ที่ UFABET แทงบอล. However, one meal should consist of protein from animals and plants in a ratio of approximately 50:50, which means that the body is getting good quality protein. Consuming a variety of foods will help you get enough protein.
Protein benefits
- Helps in growth and repair of worn out parts of the body.
- Contains substances that help in blood clotting, immune system, is a precursor of vitamins, and is a component of proteins in hair, nails and skin.
- It is a transporter of nutrients from the intestinal wall into the bloodstream throughout the body.
- Controls the water balance outside and inside cells, maintains the acid-base balance in the blood.
- Immunosuppressants help protect against infections, and several liver enzymes, which are proteins, help destroy toxins that come from food.
High protein food recipes!
Menu 1: Stewed Tofu with Mushrooms and Minced Chicken Breast ( 200 calories , 21 grams of protein )
- 100 grams of firm tofu (3/4 sheet)
- Minced chicken breast 30 grams
- 1 egg
- 2 shiitake mushrooms
- A little seasoning as desired
How to make stewed tofu with mushrooms and minced chicken breast
- Add the broth and mushroom soaking water to the prepared pot and bring to a boil.
- Add prepared tofu, mushrooms, minced chicken breast, season with soy sauce and sugar, cook over low heat for 30 minutes.
- Add the eggs and mix well. Wait for it to boil and turn off the heat before serving.
Menu 2 : Stir-fried green peas with chicken breast ( 230 calories, 21.31 grams of protein)
- Chicken breast 100 grams
- 1 bunch of peas
- 4 cloves of garlic, minced
- 1 teaspoon vegetable oil
- A little seasoning as desired
How to make stir-fried green peas with chicken breast
- Prepare the peas by breaking off the top and bottom of the peas, removing the fibers from the sides and cutting them in half.
- Heat oil in a pan, add garlic and stir-fry until fragrant, then add the prepared chicken breast.
- Add the peas and stir-fry with oyster sauce and seasonings. Stir-fry until cooked.
Menu 3 : Banana in coconut milk ( 320 calories, 25 grams of protein ) This menu should be divided into 2 meals.
- 2 bananas
- High protein soy milk 350 ml.
- 1/2 teaspoon salt
- A little granulated sugar
How to make Banana in Coconut Milk
- Peel the bananas and cut them into bite-sized pieces.
- Boil soy milk, add sugar and salt, mix well.
- Put the prepared bananas into a pot and boil until it boils. Ready to serve.
Most importantly, you shouldn’t overcook it because it can cause you to get a lot of sodium through your roof. In addition to taking care of your diet, you should increase your physical movement by exercising continuously for at least 30-40 minutes a day to build muscle, boost your immune system, and keep your body healthy.
High protein foods
- Meat such as beef, chicken, fish, etc.
- Eggs are a high-protein food source. Healthy people should eat at least one egg per day.
- Milk and dairy products are rich in protein and other valuable nutrients.
- Rice (cooked) – 1 ladle (60 grams) of cooked rice provides approximately 1.4 grams of protein.
- Soybeans are an alternative protein to meat. Currently, soybeans are used to prepare many foods and beverages, such as tofu and soy milk.
In choosing high-protein foods, you should choose to eat protein from natural sources first and eat it in moderation, in a complete and varied manner to get enough protein to meet your needs without having to take any protein supplements.