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Saturday, June 8, 2019

June 08, 2019

Nutritional tips for vegetable athletes

Nutritional tips for vegetable athletes

Nutritional tips for vegetable athletes


If you do not eat a vegetarian pot and meat, it can take a bit more planning to get enough protein for muscle building and sports training. Exercise and strength training should take extra care to avoid fractures of iron, zinc, and B12 which will affect performance.

The following tips will help you to get the most out of strength training programs.

How to get enough protein in your diet?
1.2 to 1.7 g · kg-1 body weight · d-1 (0.5-0.8 g · lb-1 body weight · d-1) is the current American college of sports medicine protein recommendation for optimal muscle building in a strong athlete. There is no scientific evidence that a kilogram of body weight is 2.0 grams of muscle strength or no additional gain.

In your diet, you can get enough protein from a lot of rich products such as low fat dairy products and protein-rich plant sources, soya. The following protein sources can work for vegetarians:

  • Milk, 8 ounces, 8 grams
  • Tofu, 3 ounces, 15 grams
  • Yogurt, 8 ounces, 8 g
  • Cheese, 3 oz, 21 g
  • Peanut butter, 2 tbsp, 8 g
How to get enough iron
Hemi Iron Iron is a simple absorbent iron found in animal protein. If you eat fish or chicken, get this type of iron, but if you eat meat, you will find other sources of iron. Our bodies do not absorb non-heme iron-it's simple as iron from the type of veggies and animal foods. Non-meat meals, especially female athletes, should focus on their food iron needs. Good sources of non-heme include whole grain cereals, leaf green vegetables, figs, lentils and kidney beans and some dried fruits.

How to get enough vitamin C
Vitamin C helps in the absorption of non-heme steam from other foods in fruits, vegetables and other foods, so it is best to eat food on each meal. Citrus fruits are eaten with whole grain cereal or beans citrus fruit juice.

How to get enough B12
Since Vitamin B12 is only available from animal products, it is one of the most common nutrients that disappear from the foods of veggies. Adequate B12 (requires a small amount of daily, 2.4 micrograms) B12-Do not eat nutritious foods, and try to eat grains. You can get B12 if you absorb the egg, cheese, milk or yogurt.

Avoid food related to iron absorption
Some foods contain substances that block iron absorption in the gut. Coffee, whole grains, bran, pulses, and lettuce interfere with iron absorption and to be connected to vitamin C to increase iron absorption.

Talk to your doctor about supplements
Although it may not be used to feed nutritional disorders, it helps prevent some defects. You should consider any additional applications with your health team.

All athletes are encouraged to eat a balanced diet that includes a variety of meals, but it is assumed that veterans do not have to eat meat to get enough nutrition when building strength. If you are worried about your nutritional status, you should advise your doctor or a registered sports nutrition expert to review and recommend your eating plan.
June 08, 2019

4 Cook lunch and dinner dishes

4 Cook lunch and dinner dishes

4 Cook lunch and dinner dishes
4 Cook lunch and dinner dishes


The time or the desire to stand in the hot stove-who? Eat this handy, any kitchen at any time! Food preparation is very good. Here are my favorite four cooking lunch and dinners. (FYI: Prokocote proteins are a lifespan!)

Greek salad in a jar


This is easy to make the food time with any kitchen. Fill a sequence with the mason jars and pop them in the fridge, then grab one to go for breakfast. Mason jars are a healthy eater best friend - why here! Healthy does not have to be hard!

1. A wide mouth, quartz size mason jar, 2 tablespoons light red wine vinegar garment, 1/2 cup chopped cucumber, 1/2 cup chopped tomatoes and 2 tablespoons red onion.

2 teaspoons coriander and onion, 2 teaspoons coriander, onion, coriander, black olives, 2 1/2 cup chopped royal spinach. Cover and refrigerate.

3. When you are ready to eat, give a shake and flip contents to the jar in a large bowl (or eat from the jar) to the jar!

Full recipe: 286 calories, 10.5 g total fat (2 grams of fat), 800 mg Sodium, 15 g carbs, 4 g fiber, 7.5 g sugar, 35 g protein

Pepper Thai-dress-no-cook-boil-fry


Broccoli Kolalus: Take the frying-fry "fry" with magic raw material! This is a great noodle replacement with a cool, crisp grunge. Plus, it's a vegetarian shortcut that saves cooking time!

Thai-style peanut Sauce and mix with delicious extra fillers, this is the ultimate mini food! (Confessions: I sometimes eat two servings simultaneously.)

1. Mix thoroughly 1/4 cup low fat Thai peanut salad dress or sauce, 2 tablespoons chopped rice vinegar, and 1/2 teaspoon red pepper flakes.

2. In a large bowl, add a 12-ounce bag (about 4 cups) broccoli cola slaw, 10 ounces cooked and unattached skin lean chicken breast, 2 cup sugar chopped peas (half), and 1/4 cup sliced ​​crushed cucumber.

3. Add the sauce mixture in the big bowl and toss the coat. Cover and refrigerate for at least 15 minutes after cooling.

1/4 recipe (approximately 1 1/2 cup): 165 calories, 3 g fat (0.5 g fat fat), 440 mg sodium, 14 g carbs, 4 g fiber, 7 g sugar, 22 g protein

Fruit tuna salad


Tuna salad is often packed with fat maso - but this is not a slight up edition! The fruit is bursting, it's the right protein-bag salad.

1. Cover a medium container of water, 1/4 cup chopped apple, 1/4 cup red seedless grapes, 1/4 cup chopped cucumber, 2 tablespoons dried cranberries dessert, and 1 1/2 tablespoons light mayonnaise. Mix well.

2. Shortly before eating, sprinkle with light balsamic vinaigrette if you want spinach with 4 cup tuna salad.

Full recipe: 275 calories, 8 g fat (1 g fat), 477 mg sodium, 33 g, 6 g fiber, 22.5 g sugar, 21 g protein

Spicy Black Bean and Avocado Turkey Wrap


Transfer Corby White Rolls for high fiber tarillas. You can add more items into a wrap instead of a single bread.

1. Thoroughly mash 3 tablespoons black beans (drained and rinsed) can be recorded. Add 1 oz (about 2 teaspoons) mashup onion and hot sauce (or taste more). Mix well.

2. In a small bowl, add 1 teaspoon lemon juice 1/4 cup of coleslaw mixture.

3. Put a medium large high fiber flour tortilla (110 calories or less) on a plate. Spread the bean-butter mixture throughout the center. Top 2 ounces (4 pieces) chopped-sodium 97 percent chopped fat-free turkey breast, lemon-coleslaw mixture, and 2 tablespoons chopped tomatoes.

4. Fill the sides of the tortilla and rotate it around tightly filling.

Full recipe: 258 calories, 7.5 g total fat (1 g fat), 775mg sodium, 35.5 grams of coffee, 10.5 g fiber, 3.5 g sugar, 21 g protein

Bonus: Try 5 Easy, Uncompressed Breakfasts!


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Thursday, June 6, 2019

June 06, 2019

Change your Lifestyle to Weight Loss

Change your Lifestyle to Weight Loss

Change your Lifestyle to Weight Loss


Are you ready for a healthy lifestyle change?

When you lose weight, you will find the words 'lifestyle' and 'change' of frequently asked words. Usually you have to lose a weight and do it successfully. It may seem like decreasing body weight, doing some exercise, eating habits, and voice! But if it's simple, I want to leave a job, you'll be very busy reading this.

Magazines and Infomerations make it difficult for you to lose weight loss, how to change the various aspects of your life, how to spend your time, how to plan your day, and how to eat. If you do not allow these changes, how far will you get?

What is your life

Life is very important because you know that you are on the road for weight loss. What is a healthy life?

Common components include smoking, eating healthy foods, exercising and keeping healthy weight on the body. Where do you fall in a healthy lifestyle?
How much time do you spend ...
  • Are you sitting on a table?
  • Are you sitting in a car?
  • Sit in front of a TV
  • Sit in front of a computer?
  • Food out of restaurants
  • Will you drink alcohol?
  • Do you have fast food or garbage dishes?
  • Wake up in the morning / not enough sleep?

How much time do you spend ...
  • Generally active (driving, driving, horticulture, cleaning, etc.)?
  • How to do cardio exercise
  • The strength training of all muscle groups with challenging weights?
  • Ready for your own food and toast?
  • Do you eat fruits, vegetables and whole grains?
  • Reading food labels?
  • Monitor your calories?
  • Sleeping?
  • Dealing With Stress in a Healthy Way?
If you spend too much time doing the second thing, review your priorities, it's time to decide what you really are. Spend a healthy lifetime in your body, spend the weight of your body and think about it. You can avoid your energy, time and effort in unhealthy life ... But at what cost?

Health choice

As humans, we love habits and practices, we know that they are not good for us, but we often do the same things. Changing bad habits takes time and effort.

What you need to change a healthy lifestyle
  • Every morning you get up
  • What time do you have to go to bed every night
  • How do you spend your free time?
  • How do you spend your money?
  • How do you shop, cook and eat
  • How much television do you see?
  • What are your family and friends doing?
The reward for making these changes is unfinished, but it's hard to begin with.

Where do you start?

Try to keep the magazines in action, and think about how much time you spend. Then take that number, stand, stretch, stretch, and move on.

Next, look at your food and you can do one thing better. Maybe you eat more fruits and vegetables or maybe you've eaten a little bit. If you have progressed, you can do one thing.

It is slow to make a difference at a time, but yes, if you change once, you can get back to old habits. If you take your time lasting changes and in the end, a healthy life.
June 06, 2019

Pears nutrition facts calories and Health Benefits

Pears nutrition facts calories and Health Benefits

Pears nutrition facts calories and Health Benefits


There are many types of peers. Some of the most common brands to buy in the USA are Anju, Bartlett, Bass, Comic, Concord, Fourlead, Red Anjou, Red Bartlett, Sekel, Starkson. Each type of color has its distinctive color of green, red, sweet, sweet, sweet, sweet and juicy.

The Peiris Monsoon of the US is throughout the year because it is harvested at different times of the year.

Chillies are moderately high in sugar and are not very nutrient-rich. However, they have a very high level of about 5.5 grams of medium serving.

A medium pear contains about 100 calories and 27 g carbohydrates (about two pieces of bread). The 22% of the FDA contains RDA and they will choose the most filled fruit.

If you want to change your carbohydrate intake, you can drink half a pearl or sit down for half an hour. Connect your pear with protein like a Greek yogurt, low fat cheese, or filling, nuts for protein and fiber-rich snacks.

Health Benefits

Pearce is a good source of vitamin C, which is about 7 mg. (A medium-sized scale), which is 10 percent of the daily value.

Vitamin C is a major water-soluble vitamin that has been shown to increase immunity, repair cells, slowly aging, and help in healing wounds.

Almost 6 grams (about 22% of RDA) in medium-sized services are the fiber rich in fiber. Fiber helps to stimulate bowel regulation and is an immortal part of carbohydrate that can be reduced by bad cholesterol. Studies show that fiber-rich foods contain healthy weight and contain good blood sugar control.

Common questions

Do you want to have a grill?

In the area where the fiber is very large and the high concentrations of nutrients, you can eat the skin of the pies. In fact, in a study, the specific mixture of phytonutrients in apple and pearlic helps to increase insulin sensitivity and help reduce the risk of type 2 diabetes. When you have the skin, the peas fall in the "dirty tocin" list, so make sure they have a great deal of cleaning. If possible, buy organic.
Can You Cold Pies?

It is not recommended to freeze new peers due to the juice and fiber being separated into the process of thawing, and the results are not intended.

However, a cooked or processed beer (such as pear sauce) can be frozen. Place the pear in a tightly sealed container before disposing of the freezer.

Choice and storage

US. There are ten different types. When they are difficult, the vessel is all easy, so they are usually ripe.

Keep in mind that if you decide to buy your pears when they are still harder, they will take a few days at room temperature to ripen. To check, press slowly at the end of the stem.

If they give "slightly", they are ripe. To prevent ripening, loosen them in a paper bag (do not tightly close them).

Avoid buying Pierce with blemishes or injuries.

If you buy a brown pear, tap the ripening process slowly. They do not close too closely because, as soon as they are ripe, they released ethylene gas, causing them to be more damaging to the point of rotting. If you combine a whole jar together, they can make the entire group ripen.

You can buy pear juice and pear sauce. Pear juice can be used in treating constipation, however, is best to avoid juice and to extract juice to maintain good blood sugar control.

Healthy ways to prepare pear

Pearls are a versatile fruit, they can be mixed with raw, absorbed, roasted, or smoothies. Enjoy your cuttings cut into salads, squeeze with squash or root vegetables, or mix them with detergent or soup. Adding trays to your diet plan helps your fiber goal reach.

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Saturday, June 1, 2019

June 01, 2019

How to lose weight on a budget

How to lose weight on a budget

How to lose weight on a budget


Weight loss does not have to be expensive. You can check how to lose weight on a budget. There are cheap diet plans and quick tips to help you lose weight for less. In fact, if you shrink your waistline, you can make your wallet richer. Use these tips to make this possible.

Eat more often at home

The typical American spends hundreds of dollars a month eating in restaurants. You will do your budget and your waist a great favor if you eat more often at home. And if you plan in advance, you can prepare diet meals in advance so that healthy foods are always ready.

When you prepare your own food, you have complete control over the meal. You can control the portion sizes, make sure you eat the right amount of food, and use healthy cooking methods to reduce calories. Everything while you save extra money.

Clip coupons

The best way to save money on healthy foods? Vouchers If you have considered trying a new diet product? Manufacturers often give coupons to interest them. Coupon clipping for your daily purchases can really add up, especially if you find a business that doubles or triples coupons.

In addition, savings for the best diet programs are available. Research online before investing in a weight loss program. There is a good chance that you will find a deal that will help you cut costs.

Consider canned vegetables

Canned vegetables are just as nutritious as frozen and can be cheaper. For example, you can buy a large brand of branded corn and get the same number of portions that you get in a single-serve frozen multipack.

You probably lose less if you buy canned food. These braces last longer than fresh varieties.

Buy brands

The quality of private label products is very different. But there are good brands of canned, frozen vegetables and pasta. They offer the same nutrition and often the same taste as more expensive brands.

Try a food for the first time? Invest as little as possible by buying the smallest size in lieu of the tempting packages in stock size. They are not cheaper if they are not in the pantry. Learned another lesson? Never buy a multiple of a new product until you have tried it.

Get free workouts

Did you know that you can find new exercise DVDs and diet books in your local library? You can even request or reserve specific products that you are interested in. If you find that you're checking out the same DVD multiple times or booking multiple times, buying your own copy is a wise investment.

You can also find great workouts online. Many of them are cheap or free and offer the same calorie burning benefits as the expensive boutique sessions.

Run more

It's a good time to start. If you live close enough to get to shops or errands, consider how much money you save on gasoline. Start with a walk of about 10 minutes each (for example, to the nearest shop and shop) before taking a one-hour hike through the neighborhood.

Bulk up with beans

Beans are a low-cost, low-fat and nutritious way to add extra protein and fiber to your meals. Both help you feel full for longer to avoid overeating. Look for dishes that use beans as the main ingredient, or add them to foods you already like.

Snack smarter

Combat the afternoon munchies by taking your own diet snacks from home instead of beating the vending machine. It is much more expensive to buy individual snacks from the machines than dividing correct portions from full-size packages into zippered pockets. You can buy a six pack diet soda if you buy two or three from the machine.

Tap in tap water

Invest in a water filter or carbonator to drink more water at home. Then stop buying these little bottles of water. If you are really pushing for the penny, buying water is an extra expense that is easy to trim. You can also buy a safe, reusable water container that you can take home at home to take to work or the gym.

Prepare for portion control

Buy the full size of your favorite smart snacks when they are sold. Then make your own mini snack packs with the right portions for weight loss. Compared to prepackaged single portions, you get many more portions for the price.
June 01, 2019

Health benefits of Mangosteen

Health benefits of Mangosteen


Health benefits of Mangosteen


Monongsteen (Garcina mangostana) A tropical fruit is said to provide many health benefits. The fruit tastes a little sweet and sour.

In the form of mangostine juice is widespread.

Mangosteen uses
In Southeast Asia, the mangong's stem is used for medicinal purposes as generations. Mangosteen supports the following health problems:


  • Acne
  • Osteoarthritis
  • Cancer
  • Diabetes

In addition, some proponents say mangosteen can promote healthy skin and weight loss.

Benefits of Mangosteen
Today, some studies have examined the effects of mangastine in human health.

There are some medicines to use the skin to eat mangostine. However, it is important to note that what happens in a test group does not occur in the human body.

One of the few medical experiments tested by Mangosteen effects, researchers found that mangosteen may help to increase the immune system. Published in the Medical Food Journal in 2009, 59 relates to healthy adults.

At the end of the study, the members of the Magosteen group made substantial improvements in immune system (compared to those with placebo group members). Mononestone also appeared to reduce the amount of C-reactive protein (a variable of swelling).

Journal of the International Society for Sports Nutrition for Another Small Study Published in 2016, Analysts have found that there is no effect on reducing body fatigue caused by a dose exercise in a mangostine juice mix.

Cancer

There is no evidence that mangosteen is used in cancer treatment or prevention, despite claims that mangostine can help combat cancer. In a statement published on the Journal of Integrated Oncology, scientists warn that cancer patients should use warning before the purchase of mangesteen materials. Mangostin can be linked to cancer treatment and can affect blood sugar levels, according to report authors.

Side effects
Research indicates that xanthones interact with normal blood-freezing. Mangasteen does not know that xanthones can lead to blood-thinning drugs (such as warfarin) and lead to blood.

Studies have shown that excessive size of Xanthones can be suppressed and sedated in the central nervous system. Xanthones may cause too much sedation when it has other herbs or medicines, and it may be toxic in large quantities. Human studies are not conducted.


Supplements have not been tested for security, and food products are often not organized, and some products may be mentioned in the product label. Keep in mind that extra care is not guaranteed by pregnant women, medical mothers, children and nurses or taking medicines. Remember that you will get tips by using additional apps, but you can maintain a condition and avoid quality maintenance.

Mangosteen shapes
Often sold as a fruit or juice, is available in mangostine capsule or powdered form or as a tea.

Consider
A tropical fruit, mangesteen is a soft, fleshy flesh. However, if there is no support for research, a sanitary recommendation for any health center can not be recommended. If you're using Monongstein to treat or prevent any health condition first, talk to your doctor.

Wednesday, May 29, 2019

May 29, 2019

10 foods to stop diarrhea and recover

10 foods to stop diarrhea and recover

10 foods to stop diarrhea and recover


Except for severe cases, diarrhea is a response or mild reaction of the organism to certain external or internal aggressions. The best thing is to alleviate it with food and dietary habits that help the body recover normalcy.

1 .WHITE RICE

Boiled white rice, in addition to not having fiber, releases its starch and favors the increase in the density of feces.

Take it boiled, in small amounts, 1 or 2 times a day.

2. GRATED APPLE

Grate the apple and let it darken a little so it develops more tannins. Only then is it beneficial for diarrhea. In fact, if you eat a raw apple and with the skin it will give you a lot of fiber, and it will be ideal to treat the opposite problem: constipation.

Take 1 grated apple a day, especially useful if there is a lot of diarrhea.

3. KUZU

This root is native to China and, according to its traditional medicine, helps to harmonize the digestive system, as it calms diarrhea, regulates constipation and prevents vomiting.

You will find it in pieces of whitish color. Take 2 tablespoons a day, diluted in water or apple juice without sugar.

You can also prepare it in infusion:

In a saucepan, put a teaspoon of kuzu and a cup of water.
Heat until boiling, stirring, and then simmer, until dissolved.

4. BANANA

It gives potassium and starch to our body and give lot of  benefits to us.

In addition, it is rich in tannins.

Eat 1 banana a day, well ripe.

5. MISO


You have to look for it without pasteurizing. Also, it can not be subjected to high temperatures.

Add one spoon without fat, one day on the vegetable floor.

6. TURNIP

Very rich in minerals, it is digestive and ideal for flavoring vegetable broths and boiled rice. Along with carrots and onions, it also helps soothe and reduce inflammation of the digestive system and its mucosa.

Take this tuber 1 or 2 times a day, adding it to the rice at the time of boiling it or a broth.

7. UMEBOSHI PASTA

Umeboshi plums are Japanese plums fermented with salt and sisho leaves.

Besides being rich in vitamin C and possessing a great disinfecting power, they help to maintain the necessary acidic medium in the mucosa of the stomach and intestine.

You can find plates like pasta or vinegar, such as plots.

For the diarrhea it is practically Mumbai's hand. Take half a teaspoon a day, leaving it under your tongue.

8. CARROT

In the case of diarrhea, you have to eat it cooked and not raw; This changes the fiber and helps relax the intestinal mucosa.

Take 1 a day with white rice, all well boiled.

9. KUKICHA TEA

This Japanese tea is very low in tein and caffeine, but very high in minerals needed to replenish those that are lost.

It is also rich in tannins, polyphenols of astringent taste that act as antidiarrheals, antifungals, antibacterials and antioxidants.

You can drink 2 cups of this Japanese tea daily at the beginning of diarrhea, and reduce it to 1 cup when you notice improvement.

10. ALGA KOMBU

It provides minerals and trace elements that are lost during the diarrheal process.

If you prepare it in decoction, it releases its mucilage, a type of soluble fiber that benefits the microbiota, deflates and softens the mucosa of the intestine.

The most practical is to add it to the broth or to cook rice, twice a day. In addition, its glutamic acid will provide flavor and soften the fibers of other foods during cooking.

May 29, 2019

Fill yourself with vitality with these 6 foods!

Fill yourself with vitality with these 6 foods!

Fill yourself with vitality with these 6 foods!


At the change of season, when it is easy for you to lose heart and feel tired, count on the food that can fill you with vitality.

1. ORANGE: REINFORCED VITAMIN C

The orange season starts when your vitamin C is best for the immune system. In February the Navel and Salustiana varieties stand out.

An orange of 150 g provides all the vitamin C you need per day. It also provides folic acid and vitamin B1.

If you eat it whole and not just the juice, you will take advantage of the fiber, which also concentrates its flavonoids, such as quercetin. These antioxidants reinforce the protection exerted by vitamin C. The flavonoids of the orange potentiate its antioxidant action.

2. TOMATO IN OIL: PLEASURE AND HEALTH

Dried and preserved in extra virgin olive oil, it is not only delicious but also reinforces its beneficial properties.

You can add it to salads and pizzas. If you cook it a little you will still improve the assimilation of the antioxidant lycopene.

The amount of lycopene in the dried tomato is 12 times higher than in the fresh one and when taken with oil its absorption is enhanced. This antioxidant pigment protects the prostate and the colon.

3. LENTEJA PARDINA: GIVES YOU YOUR ENERGY

The pardina lentil - brown on the outside and yellow on the inside - requires little time for soaking and cooking, and does not melt or lose the skin.

25-30% of the weight of dried lentils corresponds to proteins. It is, therefore, a food that every vegetarian should have in his pantry for his habitual consumption. They also provide 50% carbohydrates and 25% fiber.

The vitamins of group B stand out in their composition: a 200 g ration provides between 10 and 20% of the daily needs of these essential nutrients for energy metabolism and the functioning of the nervous system.

Minerals such as magnesium, calcium and iron are abundant. They are very suitable for children, adolescents and people who make physical efforts.

4. APPLE GRANNY SMITH: THE MOST ANTIOXIDANT

The green and luminous Granny Smith, originally from Australia, is the apple richest in antioxidant polyphenols, especially cyanidin and epicatechin, which are more concentrated in the skin. Its flavor is acid and the pulp, firm and juicy.

It is highly recommended for dental health. Its fiber, mainly pectin, relieves constipation and helps regulate cholesterol.

5. ACELGA: RECHARGE YOU FROM VITAMINS

Simply boiled, with chickpeas, potatoes, or as stuffed with croquettes, chard offers you comforting dishes.

It abounds in iron (2.7 mg / 100 g) and vitamin C (39 mg), a combination that favors mineral absorption. All the vitamin A you need a day will be found in about 200 g of chard, along with 50% of vitamin B6 and a fifth of vitamin B1 and vitamin B2.

Up to 13 different polyphenolic antioxidants are found in Swiss chard and have been linked to better cardiovascular health.

6. CASHEW: MINERALS AND PROTEIN

Cashew nuts, originating in Brazil, are the seeds of a fruit whose shape resembles a heart that looks down. Hence, they are known as cashew nuts: ana ("upside down") and cardium ("heart").

They are very rich in minerals. A 30 g serving provides 20% of the daily needs for magnesium, 11% for zinc and 10% for iron.

As for vitamins, they are abundant in vitamin B2 and vitamin B6, important nutrients for nervous balance.

In the vegetable diet they are also a protein supplement. Of the 30 g of a ration, 5 are protein. It is not advisable to consume much more due to the proportion of fats (12.3 g).