Protein has a special place in human nutrition. Protein deficiency leads to the fact that the body begins to replace it with its own amino acids, and failures occur in its work: a person's working capacity decreases, weakness appears, muscles are destroyed, memory worsens. A decrease in immunity occurs, the activity of the endocrine glands is disrupted, and inflammatory processes are exacerbated.
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Protein is found in almost all foods, some less, others more. Protein is subdivided into two types: animal and vegetable; the human body constantly needs one and the other. An adult needs at least 30% of the animal protein. The total amount of daily protein consumed in an adult's diet should be approximately 150 grams.
An ideal source of animal protein is the egg. Egg white is absorbed by the human body by 92-100% and does not contain fat. Dairy products, seafood, beef, fish are also high protein foods. The most useful protein is in veal, rabbit meat and pork.
Among foods rich in protein of plant origin, buckwheat occupies a special place. It is especially rich in protein and recommended for diet. There is a lot of protein in oatmeal, rice, and legumes. Proteins are found in large quantities in nuts, wheat bread, and sunflower seeds, but these foods are less preferred due to their high fat content.
Animal proteins are preferable, since in plants sometimes 1-3 essential amino acids are lacking. In this regard, vegetarians who do not consume animal fats may experience protein deficiency. This condition is accompanied by a violation of blood formation, the exchange 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 only one gram of fat and 28 grams of protein. In addition, lentils are rich in B vitamins.
Protein is necessary for humans, but it is also impossible to overdo it with its consumption. The intake of excess protein leads to disruption of the metabolism, overload of the kidneys. If you accidentally exceed the protein norm, it is recommended to consume more fluid.