Protein-rich foods are an essential part of the human diet. They serve as a kind of building material that the body needs to build and develop muscle tissue.
Instructions
Step 1
Amino acid deficiency negatively affects the growth and development of children. For people with heavy physical exertion, regular intake of proteins is also vital. Their required amount depends, first of all, on the individual characteristics of the organism, such as weight, height, health and level of physical activity.
Step 2
Eggs are high in protein. Moreover, it is in eggs that it is presented in the form of an ideal combination of protein and yolk itself for assimilation, contributing to its most complete assimilation. Eating two eggs gives you 17 grams of protein, which is much easier to digest if the eggs are soft-boiled.
Step 3
Cottage cheese contains 14% protein. To make it easier to digest, mix cottage cheese with a little kefir or yogurt, adding a little sugar. Cheese contains about 30% protein. But it is high in calories, so if you are watching your figure, then try to eat it before exercise, so that during exercise you burn extra calories.
Step 4
Poultry meat contains 15-20% protein, and this protein is the most complete of all. Moreover, it is highly digestible. The best is the meat of chicken and turkey. Proteins contained in chicken meat contain an optimal set of essential amino acids, trace elements and vitamins.
Step 5
Beef is rich in 25% protein. It contains the most essential proteins, with all the amino acids necessary for the body. Veal is more easily absorbed by the body and, along with beef, is rich in complete proteins of animal origin. Rabbit meat is a valuable dietary product containing amino acids, iron, B vitamins, potassium, phosphorus and magnesium. Liver is equal to beef in terms of the amount of protein it contains, but much more affordable. It is better to eat it stewed or in the form of a pate.
Step 6
Don't forget about seafood and fish. High levels of amino acids are found in tuna, salmon, cod, mackerel, trout and herring. In addition, mussels and shrimps, crabs and lobsters are rich in protein. But it is better to refuse salted and smoked fish. Canned fish should also not be widely used in the diet, because in the process of their preparation, most of the valuable substances are lost.
Step 7
Soy also belongs to foods high in amino acids. It is equal to 14%, and this is the highest among products with plant proteins. In vegetarian cuisine, it is often used as a meat substitute. Lentils contain 28g of amino acids and are also rich in B vitamins, which support the health of the nervous and digestive systems. Cereals contain from 10 to 12% protein. It is perfectly absorbed by the body, improves the digestion process.
Step 8
Brussels sprouts also stand out from the total mass of vegetables with a high protein content, it is equal to 9%. Fruits containing plant-based protein are usually quite hard. These include bananas, apples, pears, as well as many exotic ones, such as mango, kiwi, passionfruit, lychee. Fruits with seeds are also distinguished by its high content. These can be grapes, plums, cherries, peaches and others. Dried fruits, led by raisins, will also help replenish the body's amino acid supply.
