Protein is an essential element for the body. Cells are made of it, the production of enzymes and hormones depends on it, it helps maintain pressure, regulates water balance and performs other vital functions. In order not to be deficient in protein, include foods rich in it on the menu.
Instructions
Step 1
The main task of protein is to grow and repair tissues in the body. The lack of this element will lead to muscle dystrophy, frequent injuries and diseases, followed by a long recovery, hormonal imbalances. Protein is especially necessary for the child's body for proper development and harmonious growth.
Step 2
Nutritionists suggest calculating the norm of the amount of a trace element per day from the weight of a person. It is recommended to consume from 1, 3 to 1, 6 g of protein per kilogram. The initial figure should be adjusted by focusing on lifestyle. The more a person moves, trains, does mental work, the more protein he needs.
Step 3
Food is the supplier of protein to the body. By using the right foods, you can improve your health, normalize your metabolism, and become slimmer. A properly cooked high-protein meal will keep you satiated and help prevent overtime snacking.
Step 4
The food with the highest protein content is cheese (up to 30%). It is especially recommended for training enthusiasts, because the product also contains a lot of calories. It is better to eat several pieces before exercise or difficult work: the protein will help to gather and prevent muscle breakdown. And extra calories "burn" from vigorous activity.
Step 5
The second place in terms of protein content was shared by honey with meat and fish (approximately 25%). From the first category, nutritionists strongly advise eating lean beef and liver. Pork and other meats are high in fat. The protein content of fish varies from species to species. The most valuable in this aspect are anchovies, mackerel, tuna, mullet, salmon.
Step 6
Up to 20% of protein is found in poultry meat. This product is perfect for those who want to lose weight and improve their health. The meat is perfectly digestible, and the small amount of calories allows you to eat it both in the afternoon and in the evening. Main conditions of use: peeling and gentle cooking (oven, double boiler).
Step 7
Eggs contain 17% of the protein. In this product, the element is characterized by good and quick assimilation. Trainers say eggs are a great post-workout snack.
Step 8
Curd is also a high protein food - 14%. However, for the element to be absorbed, the product must not be fat-free. If you want to avoid extra calories, season the curd with low-calorie kefir or natural yogurt. Soy does not lag behind cottage cheese in terms of protein content (14%). This meal is ideal for vegetarians who abstain from meat and milk. There are many products made from soybeans today. The most common are soy cheese (tofu) and milk.
Step 9
About 12% of proteins are in cereals. They should be used as a side dish, for example instead of pasta or potatoes. Cereals are remarkably digestible and also improve the functioning of the digestive tract.
