Compared with us, the main nutrition that vegetarians lack most is animal protein, because compared with animal protein, the amino acid composition of some plant proteins is incomplete (protein is composed of amino acids), and the absorption rate is relatively low. In this case, we recommend that you use "amino acid supplements".
Why do you say "supplementing amino acids"?
Protein is composed of amino acids, but there are 8 kinds of amino acids that cannot be synthesized by human body, including methionine, tryptophan, lysine, arginine, isoleucine, leucine, phenylalanine and threonine. They are called essential amino acids, which are relatively high only in meat and poultry. Therefore, we need to combine the available protein from the perspective of amino acids to ensure the healthy growth of the body in a vegetarian state.
Second, how do common vegetarian proteins stack?
I can't list recipes such as pay-per-view meals here. After all, everyone's physical condition is different and it is impossible to make popular recipes, but I can list the diets corresponding to most amino acids and give you a simple guide:
1. Mix beans and cereals. Every meal must combine 2-3 kinds of miscellaneous grains as the staple food, and eat beans at least twice a day. You can usually eat soybean milk as a drink. (PS: Eating beans will not increase estrogen. Clinical medical research shows that soybeans and bean products can balance estrogen instead of increasing estrogen alone. In short, too low estrogen will increase and too high estrogen will decrease. )
2. If you can use dairy products and eggs, make sure to use dairy products and 2-3 eggs twice a day. If people gain muscle, they can also eat yellow protein (3- 10 eggs a day);
3. Highly recommended: quinoa (rare food with comprehensive nutrition, perfect food with comprehensive nutrition most suitable for human beings)
4. Secondly recommended: oats (high protein and cellulose), nuts (high quality fat+a lot of protein), etc.
3. If we can combine, I recommend the following table to you. You can combine by overlapping:
First of all, lysine is an amino acid with little content and easy loss in cereals. Its main sources are fermented foods (cereal products), eggs, chrysanthemums, milk, peanuts, rice and carrots. I recommend the use of lysine supplements (one-component supplements);
The main food sources of phenylalanine are bread, bean products, milk, almonds, peanuts, melon seeds and sesame seeds.
The main food sources of isoleucine are eggs, soybeans, almonds and black rice.
The main food sources of valine are soybeans, black rice, eggs and peanuts.
The main food sources of lysine are fermented food (cereal products), eggs, chrysanthemums, milk, peanuts, rice, carrots and so on.
The main food sources of methionine are soybeans, other beans, eggs, garlic, onions and yogurt.
The main food sources of tryptophan are brown rice, milk and bananas.
The main food sources of leucine are milk, bananas and peanuts.
Fourth, talk about my views on vegetarianism.
Vegetarian food can increase muscle, strength and health!
The body won't cheat you. If you can't fully provide the required nutrition, your body will naturally feed back gradually, especially for fitness enthusiasts. But if you combine the nutrients you need in a scientific way, you can naturally ensure the healthy growth of your body.
Therefore, rational treatment of online rumors, thinking with your own brain and scientific arrangement are the starting points of all life.