Octopus has a protein ratio equal to chicken breast (30 g protein per 100 g weight) and much higher than other seafood such as salmon, lobster, squid. This food is low in fat, rich in vitamins and nutrients, good for digestion and supports metabolism.
In general, octopus is useful for all bodybuilders. Octopus can be processed in many ways such as grilled, fried, steamed, fried, or… eaten raw.
Spinach Spinach is a superfood that contains many nutrients such as potassium, protein, iron, calcium, magnesium, etc. The benefits of spinach cannot be ignored such as controlling diabetes, preventing cancer, preventing disease. asthma, regulate blood pressure, benefit the excretory system, …
Spinach very familiar on the rice tray of many Vietnamese families. Not only is it easy to eat, but it also provides many nutrients for everyone, especially for children. Not only that, spinach also supports the prevention of many dangerous diseases.
You may not know, chicken is one of many high-protein foods used by many people. Chicken breast meat – chicken breast is the leanest part. Each day if you eat 85 grams of chicken without chicken skin will give you about 140 calories and 27 grams of protein.
Some experts believe that eating chicken – a high-protein diet can help you lose weight. However, the nutrition of a chicken will be affected by its diet. Chickens raised in the countryside, eat rice and eat less industrial bran will have higher levels of omega-3. In addition to providing us with a large amount of protein, chicken also contains vitamin B6, niacin, selenium and phosphorus. The meat near the chicken breast is the most “peanut”, containing the most protein, so you should add it to your menu.
There are many people who think that fresh fish can’t be eaten, why should we eat? dried fish what do you do? However, you may not know that dried fish contains high protein content, not only that, this is also a delicious dish. To name a few fish that contain protein, some fat, such as cod, cod, or halibut. You only need to take 28 grams of dried fish per day to provide the body with 18 grams of protein.
This is also a food with many benefits. These include vitamin B12, magnesium, potassium, selenium and a number of other nutrients needed by the body. Be careful and remember to use this food as well. In 100 grams of dried fish, there are 63 grams of protein (93% calories).
If you eat an apple By chewing thoroughly, swallowing slowly for 15 minutes, you can kill up to 99% of harmful microorganisms in the mouth, esophagus and stomach.
In addition, apples are also a fruit that contains a lot of vitamin C, fiber, protein, … very good for everyone’s health. Apples help prevent cancer, boost the immune system, fight constipation, reduce respiratory problems, etc. Therefore, eating 1-2 apples a day will help you better protect your health.
In addition to being able to prepare many delicious dishes, salmon also brings many health benefits to you such as improving eyesight, muscle recovery, improving skin and hair, reducing the risk of cardiovascular disease. …
Salmon It is a food rich in nutrients, especially omega-3 fatty acids and protein. Omega-3 fatty acids work to improve and restore muscle. This is extremely important in building muscle, the body needs to store new protein faster than the old amount is lost.
Right from the folk experience handed down, Red beans has been considered as a very nutritious food that is not only good for health but also helps to beautify the skin and keep it in shape. Red beans contain many vitamins B1, B6, B2, … and essential minerals that are beneficial in promoting cardiovascular activity, blood tonic, …
Red beans can be processed into many dishes such as tea, red bean juice, etc. Therefore, you should immediately add red beans to yourself from now on. 100g of red beans contains 22g of protein.
Many people often think of avocados as a fatty fruit, but the fat in avocados is a healthy type of fat, good for each person’s body. You can make avocado into nutritious drinks every day. Avocados contain about 25 healthy natural vitamins and minerals. A 100 g serving of avocado provides 26% of vitamin K, 20% of folate, 14% of vitamin B5, 13% of vitamin B6, 17% of vitamin C, 14% of potassium and 10% of vitamin E that the body needs.
Butter contains a lot of fiber, vitamins C, B, E, potassium, copper, minerals, … In particular, avocado is known as a fruit that provides protein for the body, effective in weight loss and easy to bring a feeling of fullness. belly.
Fresh cheeseis one of the food sources containing many nutrients, especially protein. In addition, it contains calcium, phosphorus, selenium, vitamin B12, riboflavin (vitamin B2) and various nutrients.
Cheese With many benefits such as prevention of cardiovascular diseases, prevention of osteoporosis, good for teeth, benefits for the immune system, etc. Currently on the market there are many types of cheese such as cheese pieces, cheeses. Fresh cheese, fruity cheese, etc. are suitable for many people’s preferences.
There is a food that is very rich in protein that you already know, that is shrimp dental. This is one of the ideal foods to include in your diet, providing a necessary amount of protein for the body. This is a food that is not only rich in protein but also low in calories, fat, and carbs. With only 85 grams of shrimp per day, it will give you 17 grams of protein while only 90 calories.
It is known as a food rich in vitamin D, vitamin B12 and niacin. Besides in this food also contains iron, copper, phosphorus and selenium. What’s more, shrimp contains antioxidants like astaxanthin. Add shrimp to your menu right away.
Red pumpkin It is considered a golden food because pumpkin contains many nutrients, minerals and vitamins. Pumpkin is rich in vitamins that are good for bones and eyes, physterol and omega 3 fatty acids, omega 6 good for the heart, glutamine acid good for the brain, etc.
Besides, pumpkin is rich in protein to help the body prevent diabetes, prevent cancer, beautify the skin, strengthen the immune system, etc. Every 84g of pumpkin will contain about 1,2g.
Banana It is a familiar fruit in daily life. Bananas contain a lot of vitamin B6, protein, potassium, vitamin C, manganese, potassium, etc. Besides, bananas contain less saturated fat, cholesterol and sodium which are good for the heart.
Banana consumption during the first two years of life may reduce the risk of childhood leukemia. In addition, bananas are also a rich source of vitamin C. So it can help your body fight the formation of free radical cells that cause cancer.
Green bean has 3 times higher nutritional content than rice, contains protein content and necessary amount of fat for the body. The main nutritional components in mung beans are: protein, carbohydrates, vitamins and a variety of useful minerals.
Green bean It is often used to cook tea, which is a familiar dish from thousands of years. Green beans have the effect of cooling the liver, detoxifying, good for the eyes, lowering blood pressure, etc. Green beans contain anti-inflammatory substances and high levels of vitamin B complex, which have the effect of increasing the health of blood vessels. Green bean pods contain many active substances belonging to the flavonoid group, which inhibit the growth of cancer cells, especially reducing the risk of breast and prostate cancer.
Maybe every day you hate eating eggs, often you still eat eggs without knowing that eggs are high in protein because they contain a lot of amino acids. Most of the vitamins, minerals, and antioxidants in eggs are found in the yolks.
However, there is one thing that few people know that is egg-white contain at least 60% protein. Health experts say that if you consume 243 grams of egg whites per day, they will give you 26 grams of protein and about 115 calories. One more thing that you also need to keep in mind is that the protein content of 100 grams of egg white has 11 grams of protein (91% of calories).
Corn, corn or sheath is a food crop that was domesticated in Central America and then spread throughout the Americas. Maize spread to the rest of the world after European contact with the Americas in the late 15th and early 16th centuries. Maize is the most cultivated food crop in the Americas.
Corn Corn, also known as corn, is a food that provides a rich source of protein for the body. The most abundant protein in corn is zein, which accounts for 44-79% of the total protein content. The benefits that corn brings to the body such as improving heart health, improving eyesight, preventing constipation, supporting weight loss, etc.
In Lamb contains a lot of protein and substances such as niacin, vitamin B6 and vitamin B12. The protein content of cooked lamb is usually 25-26%. Just like lean pork, lamb is great at building muscle.
Lamb Contains high protein content along with many vitamins and minerals good for human health. Lamb has a very good taste, it can be used to make many dishes. However, sheep are not raised as commonly as pigs or cows, so the price of lamb is higher and not widely available. You need to go to the supermarket or at the clean food store, the store that specializes in providing lamb to buy.
Lamb or lamb is a type of food meat from sheep. In some countries, lamb is not only good for health, but is considered a dish that brings luck and prosperity to the person who enjoys it. The high consumption of lamb contributes to the promotion of the sheep farming industry.
Instead of snacking on cakes and greasy foods, choose nuts, especially walnuts. Every 30g of walnut contains 4g of protein. Walnuts are very good for the heart, prevent gallstones, protect bones, tonic kidney and yang in men, support the development of children, …
Walnut rich in omega-3 fats called alpha-linolenic acid (ALA) and protein. Besides, it also provides many vitamins and minerals for the body such as vitamin E, vitamin B6, manganese, copper, zinc, etc.
Duck meat With welding properties to help clear heat and burn excess fat very well, this food is suitable for gym people to maintain and promote long-term health. In 100g of duck meat contains about 18g of protein. With this type of food, you can cook according to your preferences without worrying about being bored.
The content of nutrients such as calcium, phosphorus, protein, iron, vitamins (B1, B2, A, D, E), nicotic acid, … are beneficial to the body. Eating duck meat has a good effect in supporting the treatment of cardiovascular diseases, supporting the treatment of tuberculosis and cancer (under radiation, chemotherapy), …
With a rich source of nutrients including many antioxidants, vitamin E, B vitamins, vitamin K, minerals, fiber, protein, … broccoli It is very useful in protecting everyone’s health.
The benefits that broccoli brings include improving the immune system in the elderly and slowing down the aging process, fighting the symptoms of osteoarthritis, protecting heart health, preventing cancer. such as stomach cancer, skin cancer, bladder cancer, etc.
In turkey breast also contains a high amount of protein, which is the most peanut part of the chicken. It is a low fat source of protein. According to human health food studies, if you eat 85 grams excluding the skin of the turkey breast every day, you can absorb about 24 grams of protein and 115 calories.
In addition, this food also contains vitamin B6, niacin, selenium, phosphorus, zinc. Turkey breast also contains a large amount of tryptophan, which is responsible for the synthesis of serotonin, an important neurotransmitter in your body. Remember to add this food at night if you want to provide enough protein for your body.
Beef jerky also known as beef jerky is an indispensable favorite dish of many people, especially young people. Beef jerky has many different ways of processing as well as the favorite flavor of each person. It combines to create delicious and interesting dishes, beef dry salad, mango salad … especially the mixed rice paper of young people, which is a toy but very attractive to many people.
Meat is a rich source of complete protein because it contains all the essential amino acids for protein synthesis. Beef already contains a lot of protein, after drying, the protein content becomes even more concentrated. For every 100g of beef jerky, there are about 51g of protein.
Milk It is an excellent source of nutrients for the body, especially protein. Protein in milk helps replenish energy for the body and help repair muscle tissue. Milk not only helps you replenish energy from within the body but also is one of the most effective skin care ingredients.
Milk will lighten the skin color by peeling off the dark pigmented skin cells, helping to reduce dark spots, dark spots and improve brown skin tone. Dairy products such as yogurt, cheese, ice cream, etc. also have similar nutritional value.
Beef very rich in vitamin B6 and protein, ammonia acid has the effect of increasing muscle mass, especially promoting body health. In addition, vitamin B6 can help you build immunity, protein helps metabolize and synthesize food, contributes to the body’s recovery after intense activities.
Beef contains many minerals such as protein and potassium, which are indispensable in the diet. Low potassium levels inhibit protein synthesis as well as growth hormone production, which will affect muscle growth.
Surely pork no stranger to many people. Pork contains a lot of protein, minerals, vitamins and is a healthy food source for everyone’s health. The protein content in pork can be as high as 89%, so it is one of the suitable food sources for building muscle.
Pork/pork is meat from pigs, is a very popular food in the world, consumption of pork by Vietnamese accounts for 73,3%, poultry meat is 17,5% and only 9,2%. The rest is meat of all kinds, this comes from the culinary tradition of Vietnamese people who often eat pork and chicken more than other types of meat.
Black beans It is a delicious and healthy food source. When combined with grains such as brown rice … will create a source of high quality protein. Many public health organizations including the Diabetes Association, the American Heart Association, and the American Cancer Society speak of legumes, including black beans, as a major food group that helps prevent disease and protect health.
Iron, phosphorus, calcium, magnesium, manganese, copper and zinc in black beans contribute to building and maintaining bone structure and health. In addition, research shows that eating black beans can help people with type 1 diabetes reduce blood sugar, while people with type 2 diabetes can improve blood sugar, blood fat and insulin.
The fiber, potassium, folate, vitamin B6 and phytonutrients found in black beans all support heart health. One cup of cooked black beans provides up to 15g of fiber for the body. Eating more fiber can help you lower your blood glucose levels.