Proteins (proteins) are extremely important for the body. Getting into the gastrointestinal tract with food, they break down into amino acids, which play the role of "building material" for muscle and other tissues. And since the body cannot make protein reserves, it is necessary that a person regularly receive a sufficient amount of proteins. What foods are richest in these substances?
Protein-rich animal products
A large amount of protein is found in the following animal products: meat, poultry, fish, seafood (squid, shrimp, etc.), almost all dairy products, and eggs. Knowing the approximate percentage of nutrients in each of them, you can plan your daily diet to include the amount of proteins recommended by WHO (World Health Organization) specialists, at the rate of: 0.5 g of pure protein per 1 km of weight. That is, for example, an adult weighing 80 kg should consume about 40 g of pure protein per day.
If a person is engaged in heavy physical labor or regularly exercises in order to build relief muscles, he will need a much larger amount of protein - up to 4 g per 1 kg of weight.
In order to get the required amount of protein with food and at the same time not gain excess weight, it is recommended to eat dietary products, for example, lean beef or veal, lean fish, chicken, low-fat cottage cheese, milk.
If you freeze the fish and then defrost it in the microwave, the nutrient content will be reduced.
During pregnancy and lactation, a woman's need for protein food increases.
What plant foods contain a lot of proteins
The following types of plant foods are rich in proteins: legumes (beans, peas, beans, lentils), buckwheat, millet, oats, brown rice, nuts, and some mushrooms. Therefore, many people who adhere to vegetarianism argue that avoiding meat and fish does not harm the body, because the required amount of protein can be obtained from plant foods! However, the percentage of protein in such foods is much lower than in animals. In addition (this is a very important circumstance), vegetable protein is less digestible.
In addition, some types of essential amino acids, which the body cannot do without, can only be obtained with animal protein. Therefore, even a committed vegetarian should not completely exclude foods rich in animal protein from their diet.
If you exercise, you can also consume protein shakes or other specialized protein concentrates to maintain your body. You can buy them at a sports nutrition store.
