Protein is essential for the body. Every cell in the body is made with protein. He is also the source of life energy. With a deficiency of protein, a person loses his ability to work, his libido, resistance to infections decreases, the liver and metabolic processes are disrupted. Since most of the amino acids synthesized from protein are absorbed into the body through food, protein-rich foods should form the basis of the daily human diet.
Instructions
Step 1
A person needs to receive protein in the amount of 0.8 g per 1 kg of body weight per day. Protein should make up 15% of the diet. At the same time, athletes, manual workers, children in the period of active growth and residents of the northern regions experience an increased need for proteins. In the warm season, the need for protein decreases. Also, due to the deterioration of metabolic processes in the body, the elderly do not need a large amount of protein.
Step 2
Proteins are of animal and plant origin. High quality animal protein sources come from meat, fish, seafood, dairy products and eggs. Turkey stands out from meat products in terms of protein content - 21.6 g per 100 g of product. In second place is the chicken leg, which contains 21.3 g of protein. Rabbit meat in third place - 21, 2 g.
As for fish and seafood, sturgeon caviar is the leader here. It is rich in protein and essential amino acids - 28.9 g of protein per 100 g of product. Of all fish species, tuna contains the largest amount of protein - 22, 7 g, chum salmon lags slightly behind - 22 g. Do not forget about pink salmon (21 g), saury (20, 4 g), halibut (18, 9 g) and mackerel (18 g). Shrimp lovers get 20.9 g of protein from every 100 g of product, and squid - 18 g.
According to nutritionists, eggs are the ideal protein product. They are included in all kinds of health and beauty diets. Egg white is quickly digested, providing the body with essential amino acids. One egg contains about 6-7 g of protein.
Step 3
Dairy products are also protein foods. The leader of the rating is milk powder, which contains 28.5 g of protein per 100 g of product, and cottage cheese is in second place - 22 g. At the same time, cottage cheese is a very controversial product. Despite the fact that it is rich in calcium and magnesium, due to its high protein content, it takes a long time to be digested, in addition, the moist milky environment promotes the active reproduction of bacteria. Therefore, cottage cheese should be eaten only fresh and do not exceed the recommended dose of 100 r per day. But fermented milk products - kefir, fermented baked milk and others, on the contrary, are rich in protein in a light and well-absorbed form. Hard cheeses and feta cheese are also rich in proteins.
Step 4
Soy is the main supplier of vegetable protein. 100 g of the product contains 30 g of complete, easily digestible protein. Legumes are generally high in protein and substitute for animal proteins in vegetarian diets or during fasting. For example, beans, peas and lentils will replenish the body with vegetable protein at the rate of 25-28 g per 100 g of product. To maintain metabolic processes in the body in the afternoon, it is recommended to consume nuts, buckwheat, Brussels sprouts and cauliflower, as well as spinach and asparagus, which are excellent substitutes for heavy animal proteins, but at the same time provide a feeling of fullness for the rest of the day.
