Protein occupies a special place in human nutrition. Insufficiency of protein leads to the fact that the body begins to replace it with its own amino acids, and malfunctions occur in its work: a person's performance decreases, weakness appears, muscles are destroyed, memory deteriorates. There is a decrease in immunity, the activity of the endocrine glands is disrupted, and inflammatory processes are exacerbated.
Protein is found in almost all foods, some less, others more. Protein is divided into two types: animal and vegetable, in both the human body constantly needs. An adult needs at least 30% animal protein. The total amount of protein consumed daily in an adult's diet should be approximately 150 grams.
An ideal source of animal protein is an egg. Egg white is absorbed by the human body by 92-100% and does not contain fats. Dairy products, seafood, beef, fish are also high protein foods. The most beneficial protein is found in veal, rabbit and pork.
Buckwheat occupies a special place among the foods rich in plant proteins. It is especially rich in protein and is recommended for dietary nutrition. There is also a lot of protein in oatmeal, rice, legumes. Large amounts of protein are found in nuts, wheat bread, sunflower seeds, but these products are less preferred due to their high fat content.
Animal proteins are preferable, since plant proteins sometimes lack 1-3 essential amino acids. As a result, vegetarians who do not consume animal fats may experience protein deficiency. This condition is accompanied by impaired blood formation, metabolism of vitamins and fats in the body, and a decrease in resistance to infections. Vegetarians should pay attention to such a product as lentils. A cup of this product contains just one gram of fat and 28 grams of protein. In addition, lentils are rich in B vitamins.
Protein is necessary for a person, but you cannot overdo it with its consumption either. The intake of excess protein leads to metabolic disorders, overload of the kidneys. In case of accidentally exceeding the protein norm, it is recommended to consume more fluids.
