It is great that people study alternative protein sources, especially during Ramadan, whether on health issues, ethical or environmental causes. According to health and fitness experts, valuable alternatives to protein are especially relevant during periods of fasting to maintain muscle mass.
In an interview with HT Lifestyle, D -Rajeshvars Panda, the head of the Medicover Dietary Division Department in Hargary Mumbai, shared: “The protein is important for maintaining muscle mass, which can cause concern during prolonged starvation. Alternative sources provide vital amino acids.”
She explained: “The protein will help you feel complete and satisfied that it is crucial for the hunger for long acceleration. Numerous sources of protein are rich in fiber, promoting healthy digestion.”
Top alternative sources of protein
D -R Rajeshvars Panda suggested
1. Legumes (lentils, chickpeas, beans):
These are great sources of protein and fiber. They are versatile and can be used in soups, stew, salads and dives. Sweetic soup is a very popular IFTAR dish.
2. Tofu and tempo:
Made from soy, it’s full of protein sources. They can be marinated, fry or add to different dishes.
3. Swan:
Complete protein grain, that is, it contains all nine necessary amino acids. This is a universal grain that can be used in salads, garnishes and major courses.
4. Nuts and seeds:
Almonds, walnuts, chia seeds and flax seeds – good sources of protein and healthy fats. They can be added to smoothies, yogurt or eaten as a snack.
5. Greek yogurt:
A high -protein option that is also rich in probiotics. This is a great choice for Suhoor or Light Iftar.
6. Eggs:
Although it is not vegetable protein, they are a very good alternative to red meat and are a very complete source of protein.
A nutritionist:
- Combine protein sources: combination of different vegetable protein sources during the day ensures that you get all the necessary amino acids.
- Note the size of the servings: Make sure you consume enough protein to meet your individual needs.
- Hydration: Do not forget to drink plenty of water, especially when using sources of high fiber protein.
- Food Planning: Food Planning ahead of time will help you make sure you get enough protein in no hunger strikes.
By including these alternative protein sources into your Ramadan dishes, you can maintain your health and energy levels while reducing meat intake.
Note for readers: This article is intended only for information purposes rather than to replace professional medical advice. Always seek the advice of a doctor with any medical issues.
