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 a "building material" for muscle and other tissues. And since the body cannot make protein reserves, it is necessary that a person regularly receives a sufficient amount of proteins. What foods are richest in these substances?
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Animal products with a lot of protein
A large amount of protein is found in the following animal products: meat, poultry, fish, seafood (squid, shrimp, etc.), almost all dairy products, as well as eggs. Knowing the approximate percentage of nutrients in each of them, you can plan your daily diet so that it includes the amount of protein recommended by WHO (World Health Organization) experts, based on: 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 to build muscle muscles, he will need a much larger amount of protein - up to 4 g per 1 kg of weight.
In order to get the necessary amount of protein with food and not gain weight, it is recommended to use dietary products, such as lean beef or veal, low-fat fish, chicken, low-fat cottage cheese, milk.
If you freeze fish and then defrost it with a microwave, the content of nutrients will be reduced.
During pregnancy and lactation, the need for protein in women becomes greater.