when talking abouthigh protein diet Many men may think of chicken breast first, but there are still high protein beans Another thing that cannot be overlooked. Because in addition to beans, they are high in protein.increase muscleThere are also many health benefits. Both heart, brain and blood vessel health, whether it is cooked as a main dish healthy snacks Or used to make healthy drinks such as milk or smoothies, it tastes good, useful, and helps to cure chicken breast boredom quite well. What beans are there? We rank 10 high protein beans. Helps increase muscle already!
Top 10 High Protein Beans can help increase muscle It’s good for healthy snacks.
What you need to know before eating nuts
- Nuts should be eaten fresh, free from mold. Because old beans collect or find moisture Usually a fungus called aflatoxin Which causes cancer and many health problems.
- You should start eating less nuts. because our bodies are different Some people may be allergic to nuts. Since the nuts are smaller than they know they are allergic, they may accidentally eat too much, causing severe allergies. So it’s a good idea to start small. to test if you are allergic to nuts
- You should start eating nuts, but in moderation. Although beans are high in protein and very healthy. But some types of nuts are also high in calories. Therefore, nuts should be eaten in moderation. or eat as a small snack some meals only
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Top 10 High Protein Beans: Broad Beans
Broad beans have 8.06 protein per 100g serving. And is also a source of many nutrients that are good for health in many ways, such as
- improved heart health Broad beans are a good source of soluble fiber. which can help lower cholesterol levels It also contains folate, which is important for heart health.
- reduce the risk of cancer Broad beans contain antioxidants that can help protect cells in the body. Including isoflavones, which can reduce the risk of certain types of cancer.
- Better blood sugar control Broad beans are a good source of fiber. which can help control blood sugar levels It also contains magnesium, which is important for insulin function.
- help lose weight Broad beans are a low-calorie, high-fiber food. which helps you feel full longer
Many people are familiar with fried, salted broad beans, which can be too salty and have quite a lot of calories from oil. If anyone wants to gain muscle but not gain weight It is recommended to eat it baked, steamed or used to cook healthy food instead, such as vegetable soup, salad or eat as a side dish, main dish, etc.
No. 9 High-Protein Nut: Macadamia Nuts
Macadamia nuts contain 8.8 grams of protein per 100 grams. Macadamia nuts are a great source of protein, fiber, and healthy fats. It is also a good source of manganese. which is a mineral that is important for bone health and is important for the production of neurotransmitters which is a chemical that helps nerve cells communicate well
In addition, macadamia nuts contain vitamin E that helps nourish the skin to be flexible. and contains copper, which is important for collagen production. Which is a protein that makes the skin strong and elastic as well. Therefore, it is suitable for both Bulk and Lean phases where the skin has a lot of stretching and contraction.
However, macadamia nuts are relatively high in fat. If you eat too much, it can affect weight loss. but if you only eat enough It is considered a healthy snack that is good for the (heart) heart. And it’s super good for your muscles.
No. 8 High-Protein Nut: Pecans
Pecans have 9.5 grams of protein per 100 grams. There are also many benefits to the body such as
- Support heart health Pecans are a good source of monounsaturated fats. This helps reduce bad cholesterol (LDL) and increase good cholesterol (HDL), thus reducing the risk of cardiovascular disease.
- blood sugar control Pecans are a good source of fiber. which can help slow down the absorption of sugar into the bloodstream
- nourish the brain Pecans are a good source of antioxidants. This will help protect brain cells from rapidly deteriorating. It is also a good source of vitamin E that is essential for brain health.
- contributes to the prevention of cancer Pecans contain ellagic acid. It is an antioxidant that has been proven to have significant anti-cancer properties.
No. 7 High-Protein Nuts: Brazil Nuts
Brazil nuts contain 11.5g of protein per 100g serving. Thai people may not be familiar with it, but there are quite a few advantages such as
- Help nourish the heart. Brazil nuts are a good source of monounsaturated fats. and also rich in selenium This is a mineral that has been proven to help prevent heart disease.
- improve brain function Brazil nuts contain a compound called ellagic acid. which has antioxidant and anti-inflammatory properties thus helping to prevent deterioration of brain cells
- enhance the functioning of the thyroid gland Brazil nuts are a good source of selenium. which is an essential mineral for the functioning of the thyroid gland
- promote healthy skin Brazil nuts are a good source of vitamin E. By helping to protect the skin from damage caused by the sun, pollution and other environmental factors.
However, although Brazil nuts are a healthy and nutritious food, they are not. But there are also caveats. You may be getting too much selenium. and not suitable for blood pressure patients Therefore, it should not be consumed too much.
High Protein Nut #6: Hazelnuts
Hazelnuts contain 13.4g of protein per 100g serving. Hazelnuts are a good source of protein, fiber and healthy fats. It is also a good source of vitamin E, manganese and copper.
The outstanding health properties of hazelnuts are: Rich in monounsaturated fats That can help reduce LDL (bad) cholesterol and increase HDL (good) cholesterol, thus reducing the risk of cardiovascular disease. Plus, the vitamin E in hazelnuts is good for your brain, your skin, and can help prevent cancer.
No. 5 High-Protein Nuts: Pistachios
Pistachios contain 15.3 grams of protein per 100 grams. It is a popular snack that stands out in both taste. and very good for health in many parts such as
- help lose weight Pistachios keep you full for longer and are high in fiber. It is a good choice for people who are losing weight. One study found that people who ate pistachios lost more weight than those who didn’t. (But don’t forget to calculate calories, too.)
- good for heart health Pistachios are a good source of unsaturated fat. This lowers cholesterol levels and reduces the risk of heart disease.
- eye care Pistachios are a good source of lutein and zeaxanthin. It is an antioxidant that can help protect the eyes and contribute to reducing the risk of age-related macular degeneration (AMD), a leading cause of blindness in the elderly.
- Balancing the digestive system Studies have shown that people who eat pistachios have a healthier gut microbiome than those who don’t eat pistachios. thus significantly improving the balance of the gastrointestinal tract
No. 4 High-Protein Nuts: Almonds
Almonds have 15.6 grams of protein per 100 grams. Almonds are a healthy and delicious snack. Including eating in many forms, both in the form of food and beverages Because it is high in protein, it helps to keep your stomach full for a long time. It’s also a good source of fiber, good fats, and antioxidants. Which is good for many health conditions, such as reducing the risk of heart disease Control blood sugar levels, nourish eyesight and balance the digestive system.
And a feature that is very pleasing to people who lose weight is people who eat almonds regularly. Will be able to reduce belly fat more than those who do not eat. or anyone who is gaining muscle Almonds also help you to create beautiful six-packs. easier as well
High Protein Nut #3: Walnuts
Walnuts have 16.1 grams of protein per 100 grams. Like other nuts Walnuts are beneficial for weight loss. Helps maintain blood sugar levels Reduce the risk of heart disease and diabetes. Contains fiber that helps balance the digestive tract stimulate the excretory system Help against free radicals. and contributes to the prevention of certain types of cancer as well
Walnuts also have another very notable benefit: they are rich in omega-3 fatty acids, which are essential for brain health. Helps to improve brain function in cognitive, comprehension and memory, thereby helping to nourish the brain to work efficiently. and can help reduce the risk of Alzheimer’s disease
High Protein Nut #2: Cashews
Cashews contain 21.0 grams of protein per 100 grams serving. It is a popular snack in our country because it tastes delicious. You can eat in many ways. With a very high protein content, it helps to keep you full for a long time and also has the same advantages as other types of beans, such as reducing the risk of cardiovascular disease. control sugar levels, etc.
In addition, cashew nuts also havezincthat nourishes the eyes and protects the eyes from various free radicals and hasvitamin EGood for the skin. Research studies also indicate that Cashews help maintain intestinal balance and help normalize excretion.
However, cashews have a fair amount of calories and are extremely delicious. If you accidentally eat too much, you may gain weight easily. But if taken in the right amount, it will be quite useful.
No. 1 High-Protein Nuts: Peanuts
Peanuts contain 29.8 grams of protein per 100 grams. Peanuts are a source of fiber. and healthy fats It is also a good source of vitamins and minerals. as well as vitamin E, magnesium and phosphorus, helping to prevent many health problems. both reduce the risk of heart disease stroke type 2 diabetes, gallstones, and certain types of cancer, such as colon cancer and prostate cancer
And it is obvious that Peanuts are very high in protein. therefore helping to strengthen the muscles as well however Peanuts are quite high in energy. So you shouldn’t eat too much. In addition, peanuts have a chance of aflatoxin that are easily harmful to the body Therefore, only fresh peanuts should be eaten. All of this will help you get the full benefits of peanuts. without harm to health
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2023-06-12 09:52:00
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