Getting enough protein plays an important role to have a healthy body.
Therefore, we need to supplement 50 grams of protein every day .
However, some researchers believe that many people need to absorb a certain amount of protein more so .
Adding a large amount of protein to your body provides a number of benefits such as weight loss, muscle mass gain and health improvement.
Here are 14 easy ways to help you absorb more protein.
1. Eat protein-rich foods first
During meals, you should prioritize eating protein-rich foods first, especially before eating starch. Protein increases production ability a hormone that feels full in the gut .
In addition, a large amount of protein may reduce the amount of "hungry hormones". and increase metabolic rate after eating and during sleep .
In addition, protein intake may first keep blood sugar and insulin levels from growing too high after a meal.
In a small study, people with type 2 diabetes ate the same meals on different days. As a result, the blood sugar and insulin levels of these people increased significantly less when they consumed protein and vegetables before Food contains a lot of carbon hydrate , compared to meals with the reverse order .
Conclude: Eating the first protein-rich food in a meal can help you feel full and keep blood sugar and insulin levels from spiking.
2. Use cheese in light meals
Snacking is a good way to add protein to your diet, as long as you choose the right foods.
Usually snacks such as chips and cookies contain very little protein.
For example, 28 grams of tortilla cake contains 137 calories, but the amount of protein is only 2 grams .
In contrast, the same amount of cheddar contains 7 grams of protein, 117 calories and 4 times the amount of calcium .
In addition, cheese does not seem to increase cholesterol much, even in people with high cholesterol. The fact that cheese is even beneficial to cardiovascular health .
Conclude: Cheese is a wise choice for a snack rich in protein and calcium. This food can even improve cardiovascular health.
3. Replace cereals with eggs
Many breakfast foods like toast, round cakes and cereals contain very little protein.
Although oat porridge contains more protein than most cereals, but a cup of oatmeal can only provide about 6 grams of protein .
On the other hand, three fruits egg Large can provide 19 grams of high quality protein, along with important nutrients like selenium and choline .
In addition, some studies have shown that eating eggs for breakfast reduces appetite and makes you feel full for a few hours, and as a result you will eat less calories during the day .
Eating eggs can also change the size and shape of harmful LDL cholesterol particles, which will reduce your risk of heart disease .
Conclude: Replacing whole grains with eggs increases your protein intake, making you feel full and eat fewer calories.
4. Sprinkle the minced almonds on the dish
Almond Food is very good for health.
This type of seed rich in magnesium , fiber and monounsaturated fat are good for the heart, and contain very little carbon hydrate.
Of the 28 grams of almonds, it also contains 6 grams of protein, making it the best source of protein among nuts .
And although 28 grams of almonds contain about 167 calories, studies show that our bodies actually only absorb about 129 calories because some of the fat in the seeds is not digested .
Therefore, sprinkling a few tablespoons of chopped almonds on yogurt, cottage cheese, salads or oatmeal will increase the amount of protein as well as make the dish more tasty.
Conclude: Almonds contain a lot of nutrients and help supplement protein in meals and snacks.
5. Eat Greek yogurt
Greek yogurt is a versatile and protein rich food.
240 grams of Greek yogurt provides 17-20 grams of protein, depending on the brand. This protein is twice the amount found in regular yogurt .
Greek yogurt is made by removing whey and other liquids to create a greasy yogurt.
Research shows that Greek yogurt helps release hormones and more PYY in the intestine, reducing hunger and making you feel fuller .
In addition, this yogurt also contains (CLA), has been shown to increase fat loss in some studies .
Greek yogurt has a delicious taste when eaten with berries or chopped fruit. It can also be used as a substitute for sour cream in sauces, sauces and other recipes.
Conclude: Greek yogurt contains twice as much protein as regular yogurt and you can eat yogurt separately or combine it with other foods.
6. Add protein-rich foods to salads
Mixed vegetables contain a variety of vegetables that provide vitamins, minerals and antioxidants that protect us from diseases.
However, vegetables usually only contain a few grams of protein, so you will feel hungry after eating an salad for an hour or two.
To add protein, you can add the following salads. 100 grams of the following foods will give you the following amounts of protein:
- Chicken or turkey: 30 grams.
- Tuna: 26 grams.
- Salmon: 25 grams.
- Cheese: 22 grams.
If you are looking for plant protein, then garbanzo beans are a great option to provide 15 grams of protein per 165 grams.
Conclude: Mixing salad with poultry, cheese, fish or beans will help you fully meet protein needs as well as maintain satiety.
7. Drink protein smoothies at breakfast
Smoothies can be considered a great breakfast, depending on the ingredients in them. Many vitamins contain lots of fruits, vegetables or fruit juices, but they are low in protein.
Protein powder will help with the dish vitamins become rich in protein . Currently there are many types of protein powders such as whey powder, soybeans, eggs and beans.
Whey protein (whey) has been put into research most and it seems to outperform other types in bringing satiety .
One scoop of whey powder (28g) provides an average of about 20 grams of protein .
Milk whey protein smoothie
- 225 grams (8 oz) of sugarless almond milk.
- 1 spoon of whey powder.
- 1 cup of fresh berries.
- Sweetener Stevia or other healthy sweetener, if desired.
- 1/2 cup of ice water.
- Put all ingredients in the blender and grind until the mixture becomes smooth.
Conclude: Drinking protein smoothies for breakfast is a good way to start a new day. Milk powder is the best quality protein powder.
8. Add protein-rich foods at every meal
In addition to providing enough protein every day, you also need to consider the amount of protein you eat at each meal.
Some researchers recommend that you eat at least 20-30 grams of protein at each meal.
Studies show that this protein will be effective in increasing the feeling of fullness and maintaining muscle mass compared to eating less protein during the day .
Choose foods from the list High protein foods With this delicious taste to meet your needs at every meal.
Conclude: Add protein-rich foods at each meal to help you eat and maintain muscle mass.
9. Eat lots of lean meats
Increasing the portion of lean meats can significantly increase protein content during meals.
Moreover, this way even helps to reduce the calorie intake in the meal. For example, we will compare the following two types of meat:
- Beef ribs (high fat): 18 g protein and 274 calories / 100 g (3.5 oz) .
- Lean lean meat (lean): 24g protein and 225 calories / 112 g (4 oz) .
Conclude: Increasing the portion of lean meats is an easy way to increase protein intake.
10. Combine peanut butter with fruit
Fruits are rich in antioxidants, nutrients and fiber. However, it contains very little protein.
Peanut butter has a delicious taste and is a protein-rich food with smooth texture that can be combined with hard fruits like apples and pears.
Adding 2 tablespoons of peanut butter to sliced fruit will increase the total protein content to 8 grams .
Moreover, studies show that peanut butter can reduce appetite, reduce blood sugar and enhance cardiovascular health .
Conclude: Adding pea butter to fruits can help increase your total protein intake. This way can also reduce appetite, improve cardiovascular health and reduce blood sugar.
11. Eat lean lean meat
Dried meat is a convenient dish that helps increase the amount of protein in your diet.
However, the most important thing is that you have to choose a healthy dry meat.
There are many types of dry meat containing sugar, preservatives and unidentified ingredients. This product is also often made of poor quality meat.
Some types of dry meats and "snack sticks" are made from grass-fed cows, bison and wild grazing animals. The dry meat made from herbivores will be of better quality because it has a fat content omega-3 higher .
Dried meat or "snack sticks" contain about 7 grams of protein per 28 grams (1 oz).
They can usually be kept for a few months without a refrigerator, so this is considered the ideal food to carry.
Conclude: Dried meat is a good source of protein. The highest quality type is made from herbivores.
12. Eat Cheese Cottage
Cottage Cheese is a delicious food that is both rich in protein. In 225 grams of Cottage cheese contains 25 grams of protein and 220 calories .
A study in 2015 showed that this cheese makes us feel full with eggs .
In addition, high-fat foods are a good source of CLA, which helps reduce fat content, thereby improving body structure .
One study followed women who followed a diet rich in protein and dairy products combined with exercise and calorie reduction. The result is them Reduce a lot of belly fat and increase muscle mass more than women who absorb low protein and milk .
Cottage Cheese when eating alone is very delicious. You can also combine cheeses with chopped nuts, seeds, cinnamon, stevia sweeteners or other sweeteners to create a convenient, quick breakfast.
In addition, a small amount of cottage cheese also makes snacks lighter.
Conclude: Cheese Cottage is a versatile, high-protein food that makes you feel full and help improve your body's composition.
13. Eat more Edamame soybeans
Edamame is the name of a boiled soybean dish.
1 cup of edamame contains 17 grams of protein and about 180 calories .
Edamame contains a lot of powerful antioxidants called . Studies in mice have shown that this substance can reduce blood sugar levels as well as support weight loss .
You can buy edamame fresh or frozen. This is a great snack. This bean is also the raw material for stir-fries.
Conclude: Edamame is a good source of plant proteins and has many health benefits.
14. Eat canned fish
Canned fish is an excellent source of protein.
Canned fish does not need to be kept in the refrigerator, so this is a suitable food when traveling. You can enjoy canned fish in light meals as well as main meals.
Fatty fish like salmon , sardines, herring and mackerel are good sources of omega-3 fatty acids, which help fight inflammation and improve cardiovascular health .
100 grams of canned fish contain about 20-25 grams of protein and 150-200 calories.
Canned fish can be mixed with mayonnaise to combine with salads or eat directly.
Conclude: Canned fish is a good source of high quality protein and beneficial omega-3 fatty acids.
Things to remember
Adequate protein intake is essential.
Providing enough protein for your body can help you lose weight and increase muscle mass, while improving body structure and metabolism.
This will be extremely simple if you follow the advice that this article offers.