According to Dr. Shailesh Gondane, a nephrologist at Ruby Hall Clinic, Hinjewadi Pune (India), in modern life, when many people face a sedentary lifestyle, ensuring a balanced and nutritious diet becomes more important than ever.
One of the important factors to focus on is protein. Because protein not only helps restore muscles and produce hormones but also supports the immune system.
However, consuming too much protein can put pressure on the digestive and kidney systems, especially for people with a history of kidney disease. Therefore, supplementing protein appropriately and dividing the amount of protein in a small amount during the day will help optimize the absorption process.
Here are 10 protein-rich foods that are suitable for people with sedentary activities:
1. Chicken
Chicken is a source of high-quality protein, low in fat, helping to maintain a reasonable calorie intake. This is an ideal choice for those who want to maintain muscle health without increasing unnecessary fat intake.
2. Fish
Not only is fish rich in protein, it also provides omega-3 fatty acids, which are essential for heart and brain health. Fish such as salmon, tuna, or mackerel are all great choices.
3. Eggs
Eggs are a complete source of protein, providing all the essential amino acids. This is one of the foods that is easy to prepare and nutritious for people who are less active.
4. Cheese
Low-fat and high-protein cheese is a great choice for a snack. When eaten in moderation, cheese helps provide protein without increasing the risk of being overweight.
5. Lentils
Lentils are a source of plant protein rich in fiber and other nutrients. This is a perfect choice for vegetarians or vegan. Lentils can be easily added to soups, stews or salads.
6. Beans
Beans such as black beans, kidney beans, and pinto beans are great sources of protein, while also providing a lot of fiber and complex carbohydrates, helping to improve digestive health.
7. Tofu
Tofu, made from soybeans, is a complete source of protein and is very flexible in processing. Tofu can be used in many dishes such as stir-fried, salad or sandwiches, helping to supplement protein for people who are less active.
8. Nuts and seeds
Almonds, walnuts, chia seeds, and hemp seeds are all rich choices in protein and healthy fats. A handful of nuts can be a great snack, or you can sprinkle it on yogurt or oatmeal to increase your protein intake during the day.
9. Greek yogurt
Greek yogurt is not only rich in protein but also rich in calcium and probiotics that are beneficial for the digestive system. Choose sugar-free to avoid added sugar and can be used as a snack or ingredient for smoothies.
10. Quinoa
Quinoa is a complete source of protein, containing all 9 essential amino acids. This is an ideal choice for those looking for plant-based protein. Quinoa can be used in salads, stir-fries or as a substitute for rice or pasta.
