Adequate in protein, especially for vegetarians do require special attention, given the source of the largest protein found in many animal foods.
However, that does not mean the vegetarian protein needs can not be obtained in an optimal, since the approach and the right diet plan can provide adequate protein intake for you vegetarians.
Know Your Type of Vegetarian
Basically there are many kinds or types of vegetarians. However, when viewed from the type and amount of animal products that can be consumed, the type of vegetarian is broadly classified into three groups, namely:
- Lacto Vegetarian
Not eating all kinds of meat (red meat, poultry or fish meat) and eggs. But still consume dairy and eggs.
- Lacto Ovo Vegetarian
Not eating all kinds of meat but still consume milk.
- Vegan
Do not eat meat, eggs and dairy or other animal products.
- Pesca Vegetarian
Do not eat red meat and poultry but still consume eggs, dairy and fish meat.
- Flexitarian
Is the level that many make allowances for the occasional adherents flexitarian still be eating meat and dairy products.
- Frutarian
Only eat fruits, seeds and nuts are rich in vitamin E and is useful for skin beauty and ageless.
- Raw foodist
Eating raw foods, because cooking is thought to damage the nutritional content of food.
Sources of Protein For Vegetarian Diet
Eat a variety of foods like this, with a sufficient amount each day, will help you meet your daily protein requirements:
Nuts
You can eat beans, peas, white beans, lentils, kidney beans, green beans, cashews, peanuts, walnuts and almonds.
Dairy products
Consists of all products made from milk. Choose milk, yogurt and cheese are no or low-fat, to your daily intake. Look for products that contain little or no preservatives and additives.
Cereals & Grains
You can consume different types of cereal crops, such as wheat and dairy products, oats, and so on.
Algae (Algae)
Blue-green algae, one example of which is already known that spirulina, a group of 1,500 species of microscopic aquatic plants. Two types of the most commonly consumed by humans are Spirulina maxima and Spirulina platensis.
Soybean
A rich plant source of high quality protein and fortified isoflavin that can prevent diseases such as breast cancer, colon cancer, prostate cancer, lung - lung, cancer of the uterus.
Vegetables and Fruits
Loaded with vitamins and minerals essential for a variety of needs of the body and has been shown to provide protection against a variety of diseases and digestive disorders when dieting.
Although not a vegetarian source of protein for animal protein sources, but with the right diet is vegetarian protein needs can be met optimally.