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Tuesday, March 28, 2023

Rospotrebnadzor named 5 healthy alternatives to meat during fasting

Many Orthodox residents of Russia observe Great Lent. It involves an ascetic lifestyle and a number of dietary restrictions, including a ban on eating meat and animal products.

However, the body needs protein to function properly. How to replace meat in the mail, said the press service of Rospotrebnadzor.

On certain days it is allowed to eat fish and seafood. Doctors insist on not missing this opportunity, and there are different dishes for lunch and dinner. For example, for lunch you can cook shrimp soup, and for dinner you can fry salmon with vegetables.

Cereals are rich in protein, but do not contain gluten. For example, 100 grams of buckwheat contains approximately 10-12 grams of protein. And in quinoa it’s 14-16 grams at all, so 200 grams will make up half of the daily requirement.

Most protein is found in legumes: beans, peas, lentils. Thus, for 100 grams of product there are 20-25 grams of protein. About the same amount is found in chicken breast. At the same time, legumes have a noticeable drawback – they are more difficult to digest, which leads to bloating and gas formation, and also prevents the body from fully absorbing nutrients.

With the popularization of veganism, soy products began to be sold in almost every store. Plus, you can now find a similar substitute for almost any animal product – vegan milk, yogurt, tofu, and even meat products. Soy is similar in composition to animal protein.

Nuts have already started to be classified as superfoods. They contain lots of healthy fats, vitamins and macronutrients. The percentage of protein in them reaches 20-25%. At the same time, they have a high calorie content, which must be taken into account when drawing up the daily menu.

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