Rock your Salad: 6 Protein salads, will make it easier to Remove

Do you want to lose a few Kilos and eat it every day a salad? In principle, a good approach, because vegetable fiber, and vital micro delivers nutrients.

But vegetables alone, you’re not going to be lean and not long enough. Therefore strengthens protein-ingredients that give your body, especially your muscles, Power, rich levels of insulin your only minimal influence, and you, therefore, much longer to saturate.

The following sources of Protein pimp your salad on and convert it to a strength of the filling Variation.

Lose weight with high protein diet

Vegetable and animal proteins to boost the metabolism rapidly and also fuller for longer. This is mainly due to the fact that the body has to spend a lot more energy, proteins into amino acids to split.

Your digestion, your body burns calories. To be precise: Almost a quarter of the food energy of proteins comes to naught in advance without landing on your hips.

Furthermore, proteins for Muscle maintenance and building needs, which in turn means a positive effect for burning fat. Because the more muscles you have, the more energy it burns your body in a state of rest.

Use therefore, for your sick and tired of lettuce do best in a Mix of vegetable and animal sources of Protein – you should always keep the balance.

6 protein-rich ingredients for the salad

1. Legumes

Lentils, kidney beans and chickpeas provide carbohydrates, but also a large Portion of vegetable protein.

The pointed tab: kidney beans 8 grams of protein per 100 grams.

In addition, legumes are full of fabrics just so full of fiber, which promote a healthy digestion and you will long to saturate. Every day you should record in the best case at least 30 grams of fiber.

Recipe: Warm broccoli-sweet potato salad with lentils

2. Nuts & Cores

The Absolute Bestseller Is The Hemp Seeds. They belong for centuries to the Superfoods. And not without reason – you are bursting with vital nutrients and protein (37 grams per 100 grams).

In addition to hemp seeds pumpkin seeds are materials of a high quality, vegetable protein source with health-promoting ingredients. In the small, green seeds 24 grams of protein per 100 grams stuck.

The protein richest nut, the peanut – 100 grams points with 26 grams of Protein actually is. In moderation they are enjoyed, therefore, a suitable protein source.

The following nuts and seeds also provide a lot of protein:

• Almonds
• Walnuts
• Pecans
• Brazil nuts
• Sesame

Recipe: Buddha Bowl with Quinoa and Beetroot-walnut-Crumble

3. Fish

Fat-rich fish such as tuna, mackerel, herring or salmon will provide you with a lot of Protein and healthy fats, such as Omega-3.

The Omega-3 fatty acids support the Regeneration of the muscles and promotes thus the muscle growth.

Since you have an anti-inflammatory effect, prevent in the best case, a sports injury or Overload.

In addition, the Omega-3 makes the muscle cells more receptive to Insulin and the accumulation of body fat is even more difficult in a calorie surplus.

Finally, Omega-3 fatty acids strengthen the heart and circulatory system for athletes is extremely important.

Other good Omega-3 sources that provide proteins:

• Chia Seeds
• Walnuts

4. Protein-Rich Dairy Products

Cottage cheese, Mozzarella, Parmesan and Quäse are among the Top sources of Protein among the milk products that you make for a fresh, lush salad can use.

The grainy cuts of fresh cheese is best: He is therefore usually very low in fat and with a protein content of approx. 11 grams.

The “crumbs quark” delivers Vitamin B12, Magnesium, and is particularly rich in calcium in 100 grams 100 milligrams of stuck. The mineral for maintaining Bone mineral density, bone formation and for the metabolism of high importance.

Not to forget: The lactic acid bacteria do in the gut flora particularly well, which in turn holds your performance and overall health.

At the top of the Italian hard cheese is, however, 100 grams of Parmesan provide 38 grams of protein.

Recipe: field salad with oranges and Mozzarella

5. Eggs

A whole egg provides protein, six grams of, the egg yolk has more protein than the egg whites.

In addition, eggs, particularly the yolk of the egg points, with Magnesium, calcium and even Vitamin D.

They are a wonderful way to vary, either you prepare poached them for your salad, wax, soft boiled or scrambled or Fried eggs.

Recipe: potato salad with Egg, “stremel” salmon and honey-mustard Dressing

6. Lean Meat

In the absorption of protein the biological value of your protein source plays a great importance. It indicates how much of the ingested Protein is actually in the body’s own Protein, i.e. muscle mass, can be converted.

A food contains all nine essential amino acids that cannot be produced by the body itself, then it is a very good source of protein. With a value of 100, serves the Egg as a reference value.

Especially lean beef (92 percent) and chicken meat (90 percent) have a high biological value and transform dietary protein immediately in muscle protein.

When buying meat like organic quality.

Recipe: Thai Chicken salad with peanut dressing

Source

• A. P. Simopoulos (2007): Omega-3 Fatty Acids and Athletics, retrieved on 23.01.2019 https://pdfs.semanticscholar.org/faea/ff53fe4d8cc85869679e645c2e7a2e52d31e.pdf

Andra Schmidt

*The contribution of “Rock your Salad: 6 Protein salads, will make it easier to Remove the” published by FitForFun. Contact with the executives here.