Protein is essential for the body. Each cell in the body is created using protein. It is also a source of vital energy. With a protein deficiency, a person loses working capacity, his libido, resistance to infections decreases, the liver and metabolic processes are disrupted. Since most of the amino acids synthesized from protein are ingested through food, protein-rich foods should become the basis of a person’s daily diet.
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Instruction manual
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A person needs to get protein in the amount of 0.8 g per 1 kg of weight per day. Proteins should make up 15% of the diet. At the same time, athletes, manual workers, children during the period of active growth and residents of the northern regions are experiencing an increased need for protein. In the warm season, the need for protein is reduced. Also, due to the deterioration of metabolic processes in the body, elderly people do not need a lot of protein either.
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Proteins come in animal and plant origin. The source of high-quality animal protein is meat, fish, seafood, dairy products and eggs. From meat products, turkey is distinguished by protein content - 21.6 g per 100 g of product. In second place is 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 in the lead here. It is rich in protein and the most important amino acids - 28.9 g of protein per 100 g of product. Of all fish species, the largest amount of protein contains tuna - 22.7 g, chum 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.
The ideal protein product in the opinion of nutritionists are eggs. They are included in all kinds of health and beauty diets. The egg protein is quickly digested, providing the body with the necessary amino acids. One egg contains about 6-7 g of protein.
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Dairy products also belong to protein foods. The leader of the rating is milk powder, containing 28.5 g of protein per 100 g of product, and cottage cheese in the second place is 22 g. At the same time, cottage cheese is a very controversial product. Despite the fact that it is rich in calcium and magnesium, because of its high protein content, it is digested for a long time, in addition, a moist milky environment promotes the active reproduction of bacteria. Therefore, the cottage cheese should be eaten only fresh and 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 easily digestible form. Hard proteins and cheese are also rich in proteins.
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The main supplier of vegetable protein is soy. 100 g of product contains 30 g of complete easily digestible protein. Legumes are generally rich in proteins and replace animal proteins in vegetarian diets or during fasting. For example, beans, peas and lentils 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 an excellent substitute for heavy animal proteins, but at the same time provide a feeling of fullness for the rest of the day.
