Today, the number of people who eat vegan and vegetarian is increasing day by day. And every vegan
worries about how to get enough protein at one point. It is necessary to address this question from its various sides
. Don’t be fooled by the sentences ‘Broccoli contains more protein than chicken’ or ‘Protein is an exaggerated nutrient’
, because these are false information that is often spoken in the midst of vegans.
Most of us get protein from animal foods unless our family is vegan. Even foods such as eggs, meat, milk, cheese
are indispensable for our diet. However, in the light of a nutrition program that contains enough calories
, we can of course also use vegetable sources to get protein.
It is not a problem not to experience protein deficiency, it is useful to consume as much as not to experience deficiency and to provide satiety
.
Newly vegan individuals who do not give the necessary importance to protein may get hungry very often
when they do not take protein as required, and they may describe themselves as pasta-tarian – saladarian. As a result of insufficient protein
intake, they may experience muscle loss or vitamin B12 deficiency.
In fact, being vegetarian seems to consist of using tofu or soy instead of chicken, fish and meat, but
it is not. Legumes, bulgur, quinoa, oats, peas and oilseeds also help meet our protein needs
. The meals we prepare by combining these protein sources can also be nutritious and delicious with high
protein content. For a cool and protein-packed breakfast in the summer, you can choose oatmeal with almond milk
, with some oil seeds and fruits on top. Moreover, this breakfast has more protein than 2 eggs
.
You should try this delicious vegan burrito definition
that contains whole protein as an alternative to lunch or dinner:
In this definition, which consists of chickpea and bulgur combination, it is a complete protein
because the two nutrients are together.
4 tablespoons of boiled chickpeas or mung beans
3 tablespoons of bulgur or quinoa
2 whole walnuts
1 onion
1 capia pepper
2 cloves of garlic
½ teaspoon of salt
1 tbsp cumin
1 sb lemon juice
Paprika
1 tiny tortilla
All the ingredients are put into the tortilla, wrapped and consumed instead of a meal.
