Food and its Applications I

Proteins

Seeds: flaxseed, pumpkin, sunflower.

Grains: peas, beans, lentils, peanuts, chickpeas, soybeans, in addition to nuts, almonds, Brazil nuts, cashew nuts.

Cereals: wheat (breads, pasta), oats, rye, corn, rice.

Soy derivatives: tofu, tempeh, textured soy protein (PTS), soy milk.
A vegetarian diet provides all kinds of proteins necessary for healthy eating.

Vitamins

Vitamin A: red, orange or yellow vegetables, green leaves and fruits.

B-complex vitamins: yeast and whole grains, nuts.

Vitamin C: fresh fruits, vegetables.

Vitamin D: produced by the body itself when exposed to the sun.

Vitamin E: vegetable oils, whole grains.

Vitamin K: fresh vegetables and whole grains

 Minerals

Calcium: green leaves, nuts and seeds.

Phosphorus: wheat germ and chestnuts.

Iron: green leaves, whole grains, beans, lentils. The consumption of foods rich in Vitamin C increases their use.

Carbohydrates

There are 3 main types of carbohydrates: simple sugars, starches and dietary fibers.

Sugars are found in fruits, starches are found in cereals, grains, and some vegetables, such as potatoes. Unrefined carbohydrates obtained from whole grains are of better quality, as they contain B complex fibers and vitamins.

Common sources of carbohydrates are bread and pasta in general.

Fibers

Fruits, almonds, chestnuts, coconut, oats, wheat, rye, leaves, peas, beans.

Fats and oils

Although they are harmful in excessive amounts, a certain amount is necessary for the body. Vegetable fats tend to be more unsaturated, being one of the most obvious benefits of the vegetarian diet. Among the monounsaturated fats, olive oil stands out. Among the polyunsaturated, sunflower oil.

Soy bet

"Soy is on the rise. After the FDA, the American agency that controls the food and medicine sector, released the news that daily consumption of 25 grams of soy protein - equivalent to half a cup of the grain - helps prevent disease. coronary diseases, the food has gained the attention of doctors' offices. "

"Experts say that soy-based products, such as textured meat-mimicking protein, soy, tofu, miso and lecithin pills purchased from pharmacies, reduce the risk of breast and prostate cancer, alleviate climacteric symptoms. , such as hot flashes and night sweats, help control diabetes, osteoporosis and atherosclerosis ".

Textured Soy Protein (PVT)

Obtained from the soy bean, after the process of extracting its oil, the soy protein or "Soy Meat" as it is popularly known, consists of an average of 53% of high biological value protein. It absorbs the flavor of the spices easily, and as it is a pre-cooked product, it only needs to be hydrated in warm water for 5 minutes, dispensing prolonged cooking.

Use: as it is extremely versatile, it can replace ground beef in various preparations, such as Strogonof, vegetarian feijoada, hamburgers, croquettes, minced meat, fillings, casseroles, soups, stews, etc. (See Recipes).

Nutritional table approximately per 100 g of product

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