豆类,nuts and seeds

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If you don't eat meat,fish or other animal products,豆类,坚果和种子是蛋白质铁和锌的重要来源。But don't discount them as healthy protein sources even if you do.

Some successful athletes and sports starsonly eat plant proteins.

For meat-betway体育eaters,plant proteins like these can add variety to your diet,这对心脏健康至关重要。

豆类,坚果和种子也是实用的蛋白质来源。They store well in the cupboard plus they're versatile foods that you can add to a multitude of dishes.

What are legumes??

Legumes (also known as pulses) include;split peas,all beans (e.g.baked beans,butter beans,kidney beans,soybeans,broad beans),鹰嘴豆和扁豆。Technically,“脉搏”是干燥的种子,but the terms are often used interchangeably.

Tinned varieties are quick and easy additions to a meal,saving precious time.Make sure you go for no added salt varieties,or rinse and drain them well before adding to dishes.

它们不仅是植物蛋白质的重要来源,but they also have a low glycaemic index (GI),which means they can help you feel full for longer.另外,豆类是纤维的重要来源,脂肪含量低。Try to include them twice a week as part of a varied diet.

吃豆类的小贴士

  • Add legumes to soups,casseroles,色拉和肉酱可以增加食物的口感和味道。这意味着你可以少吃肉或不吃肉,which makes the dish lower in fat and cheaper.
  • Baked beans make a great snack or breakfast option on grainy toast.Choose the reduced or no added salt varieties.
  • 在沙拉或意大利面和汤中加入豆子或鹰嘴豆。

Check out our legume-rich recipes.

Nuts and seeds

对于健康的脂肪,每天在饮食中添加一些坚果和种子。Nuts and seeds are delicious and nutritious and provide protein,维生素和矿物质。Nuts and seeds are good sources of unsaturated healthy fats.这些健康的脂肪有助于预防心脏病。

Regular consumption of nuts is linked to lower levels of LDL (bad) cholesterol and total cholesterol in the blood and does not lead to weight gain.所以在你的饮食中加入坚果和种子对你的心脏健康很有好处。

Read more about sources of healthier fats.

Eating more nuts and seeds

  • 每天试着在你的饭菜中加入一些普通的不加盐的坚果和种子。A serve of nuts or seeds is 30 g or a small handful.
  • Nuts make a great snack,keep a small container in your desk drawer.Choose plain,unsalted,unroasted varieties.
  • 找花生酱或者其他不加盐和糖的坚果酱。
  • 尝尝自制沙拉酱中的芝麻酱。
  • 包括坚果或种子,作为一种营养的添加物或食物的配料。
  • Add almonds or sunflower seeds to a salad,breakfast cereal or use cashews instead of chicken in a vegetable stir-fry.
  • 试着用一把杏仁或亚麻籽洒在低脂酸奶上作为一种很好的小吃。

找到有坚果的食谱。