It is excellent that people are searching for alternative protein sources, especially during Ramadan, whether it is for health, moral or environmental reasons. According to health and fitness experts, valuable protein options during fasting periods to maintain muscles are particularly relevant.
In an interview with HT lifestyle, Dr. Dr. of the Dietics Department at the Medicover Hospital in Kharghar Navi Mumbai. Rajeshwari Panda shared, “Protein is necessary to preserve the mass of the muscle, which can be a concern during prolonged fasting. Alternative sources provide important amino acids. ,
He explained, “Protein helps you feel full and satisfied, which is important for prolonged hunger management. Many plant-based protein sources are rich in fiber, promoting healthy digestion. ,
Top alternative protein sources
Dr. Rajeshwari Panda suggested,
1. Legumes (lentils, chickpeas, beans):
These are excellent sources of protein and fiber. They are versatile and can be used in soup, stew, salad and dips. Dal Soup is a very popular Iftar dish.
2. Tofu and Tempeh:
Made from soybean, these are complete protein sources. They can be marinated, stirred up, or added to various dishes.
3. Quinoa:
A complete protein grain, which means that it has all the nine essential amino acids. It is a versatile grain used in salads, side dishes and main courses.
4. Nuts and seeds:
Almonds, walnuts, chia seeds and flaxseed are good sources of protein and healthy fats. They can be eaten as smoothie, curd, or snacks.
5. Greek yogurt:
A high-protein dairy option that is also rich in probiotics. It is a great choice for Suhur or Light Iftar.
6. Eggs:
While there is not a plant -based protein, they are a very good choice for red meat, and a very full protein source.
Dietician suggestions:
- Mix protein sources: A combination of various plant-based protein sources throughout the day ensures that you get all the necessary amino acids.
- Pay attention to the size of the part: Make sure you are consuming enough protein to meet your personal needs.
- Hydration: Remember to drink a lot of water, especially when consumed high fiber protein sources.
- Planning of food: Planning premature food will help you to ensure that you are receiving enough protein during your non -avast hours.
By incorporating these alternative protein sources in your Ramadan food, you can maintain your health and energy levels by reducing your meat consumption.
Note the readers: This article is only for informative purposes and is not an option for professional medical advice. Always consult your doctor with any question about a medical condition.
