The best sources of protein. The best sources of protein Protein excess and its consequences

It so happens that nutrition is one of the most important functions on the planet, and all living organisms need it. And the person in this case is no exception.

Almost everyone knows that all our food contains basic chemical components: proteins, carbohydrates and fats, as well as a number of minerals. But by delving into this topic, there is a chance to find out what role they play in the body, nutrition and cooking. It’s quite interesting how to cook what will later become you (this is the sacred meaning of food) and what happens at that moment.

Let's start with proteins (as proteins are often called, although in essence they are simple protein compounds consisting of amino acids), they play a major role in metabolism, since they are involved in almost all processes occurring within us.

Functions of proteins in the human body

Elementary biology or chemistry will help us answer the question of why our body needs proteins... in a word, science. An ordinary person not associated with these areas does not need to know all the formulas for the reactions occurring in the body (and believe me, there are very, very many of them), but it will be useful to delve into your own body in more detail.

And if we omit all the subtleties and complexities, then in reality everything will be much simpler than in textbooks.

We need protein for better absorption of minerals, fats and carbohydrates that enter the body as a result of digestion of food, as well as for this very digestion. Because proteins are part of enzymes, digestive acids and hormones.

During the digestion of food, proteins accumulate in a certain reserve, from where they are then spent on the needs of the body. Such as the structure of cells and tissues. Moreover, both during the growth and development of new ones, and in the case of restoration of damaged ones. That is why protein is the No. 1 friend of all athletes and bodybuilders, because muscle growth is impossible without protein compounds.

Processes such as the transport of nutrients, minerals and cellular metabolism are also based on the participation of amino acids in these processes.

As well as motor functions, because contractions of our muscles are possible thanks to cellular metabolism, metabolism in general and in particular certain types of protein reactions and chains.

Proteins in the body also have a protective function, and to be precise, more than one. And they consist in the fact that our blood clots, wounds heal, and the body fights toxins and viruses. In other words, even immunity depends on the protein composition of the foods we eat.

All of the listed processes, which can be called metabolism, must be regulated, and this happens, again, with the help of protein reactions, or rather amino acid compounds.

Protein in cooking and food

Here, too, everything is quite transparent; it is enough to clarify what the chemical value of protein foods is.

As you already know, protein consists of amino acids, and some of them are synthesized in our body, but others can only be supplied with food, and therefore they are called essential.

The protein intake rate for humans is not strictly limited, and is about 1-2 grams. per 1 kg of weight (depending on the activity of the lifestyle, the period of recovery after illness, etc.), with greater consumption of protein foods, protein digestibility decreases.

There is such a thing as a complete protein, this is a set of essential amino acids that is similar to what is found in our body.

Protein foods can be divided into products of animal and plant origin.

Eggs, meat, fish and milk are considered the most complete in terms of protein composition; on the plus side, they are absorbed faster and in larger quantities. All these are products (and therefore protein) of animal origin. Plant foods lack some essential amino acids. This includes cereals, vegetables, legumes and everything else that does not breathe or run.

Despite the fact that there are a huge number of vegetarians, the majority of people live on a mixed diet. And this is somewhat better in that plant foods can be supplemented with animal foods and get the most effective and complete set of amino acids.

Beating and foaming whites used in the preparation of baked goods, namely biscuits (sponge dough), confectionery (soufflé, marshmallows) and various sauces, where it is necessary to use beaten eggs (the most common protein for these purposes), cream and similar food products. Also used in cocktails. The foaming process can be observed, for example, when cooking potatoes or milk.

It must be remembered that long-term storage of food products violates, or rather weakens, all the physical and chemical properties of proteins. Which requires increased cooking time, or boiling and soaking. That is why old meat is stewed, and dried peas are soaked and then boiled for a long time.

This may not be the last conversation about proteins in cooking, but first we should understand fats and carbohydrates in order to have a more complete understanding of changes in the nutritional value of foods during cooking. So expect new articles on , and we will continue to delve into food.

Have a good day!

Despite all the value of protein, its amount must correspond to the individual norm. Diets based only on protein foods can cause serious disruptions to the functioning of the human body. How to properly create a protein diet, what foods will help you achieve your goals faster?

Calculation of needs

Athletes and those losing weight are interested in protein diets. Proteins are known to help burn fat and prevent its accumulation, as well as accelerate muscle gain.

To lose extra pounds and gain muscle, you will need to include high-protein foods in your diet. Those losing weight will benefit from high energy consumption when digesting proteins and a long-lasting feeling of satiety, and bodybuilders will benefit from using protein supplied from outside for muscle synthesis. In this case, it is necessary to correctly calculate the dose of pure protein that will be supplied per day along with food products.

Athletes will need 2 g of protein per kilogram of body weight, those losing weight - 1.5 g. Ordinary people leading a moderately active lifestyle require 0.5 g of pure protein per kilogram of body weight per day.

Protein is different from protein

It turns out that not all foods containing proteins can benefit the body. The amount of pure proteins in food and the body’s ability to fully absorb the protein supplied with food are important. To assess the quality of proteins, scientists have developed an indexing system. The product whose absorption coefficient is closer to one will be more useful and preferable for improving health.

• Milk protein. The absorption coefficient is equal to one. The content of pure protein in milk is only 3%, but its composition is completely absorbed by the body. The exception is individual intolerance. Milk contains lysine, methionine, leucine, tryptophan, leucine, valine, vitamins and microelements, carbohydrate compounds. Fermented milk products are valued by nutritionists more than whole milk, as they are enriched with enzymes and bacteria that improve absorption and facilitate the digestion of proteins. The leaders in protein content are sour cream and milk, but due to their fat content, those losing weight are advised to limit their consumption. Whey is useful as an ideal source of essential amino acids.
• Soy protein. The coefficient is one. It is considered one of the most useful substances, since it contains all the essential amino acids in sufficient quantities to support health. Soy protein makes up about 36% of the total mass of the product and is absorbed by the body almost completely, creating competition with meat products. It contains the amino acid arginine, which is a simulator of the synthesis of anabolic hormones. Therefore, muscle mass gain in athletes occurs especially actively.
• Egg white. It is considered one of the most useful types of natural protein. The absorption coefficient is one. 90% of protein consists of water, the remaining 10% is pure protein, amino acids in the form of polypeptide chains. Rich in ovoalbumin, ovomucin, lysozyme, as well as vitamins A, E, D and group B.

The absorption coefficient of beef is close to one (0.92), but the wheat protein contained in gluten has an indicator of 0.46. Therefore, wheat products are not suitable for dietary nutrition. Another disadvantage of wheat is the high content of carbohydrates, which are not used to cover the body’s energy costs, but are converted into fat deposits.

Products containing protein: choose for your diet

In dietetics and bodybuilding, animal protein is most valued. Its amino acid composition fully provides the body with those polypeptides that it does not synthesize on its own.

Meat

Meat products are suitable for following a protein diet. The percentage of protein content in them ranges from 12 to 20%. Extractive substances promote the production of gastric juice and provide improved digestion. Meat is rich in essential amino acids, vitamins and macroelements, therefore it is a must-have product for every person’s diet.

But the choice of meat should be approached with special responsibility. Some varieties of pork contain only 2% protein with 50% fat, which means they only contribute to obesity. If pork is used in your diet plan, it is better to choose tenderloin. There is only 2% fat.

The leader in dietary value is skinless chicken breast. Almost 21% pure protein and a minimum of fat make it an excellent way to satisfy hunger on a diet. Beef is not inferior in protein value (19%). However, first grade veal has the best taste. Turkey and rabbit meat are also suitable for dietary nutrition. The latter is considered the most beneficial for human health. Using the table, you can compare the protein content in different types of meat.

Table - Amount of protein in meat products

Offal products are also valued in dietetics: liver, stomachs, heart. The best of them are considered to be poultry by-products. While on a diet, it is not recommended to eat fatty pork, duck, lamb, sausages, except for diet ham. The ideal methods of heat treatment for meat are baking in the oven, grilling, and steaming.

Fish

Among the foods containing large quantities of protein is fish. Its meat consists of 16% protein, the exact content depends on the variety. The value of fish products lies in their unique amino acid and mineral composition. It is a source of iodine, calcium, phosphorus, magnesium. Fish proteins are absorbed by the human body more easily than meat proteins, and the low content of connective tissue turns almost any fish meat into a soft and tasty dish, with minimal heat treatment.

Fish is rich in natural collagen, which is part of the connective tissue of the human body. Fish oil is a source of vitamin D and a natural stimulant of the immune system; it is not deposited on the sides, as it consists of polyunsaturated fatty acids. Interestingly, losing weight according to the famous Dukan diet does not prohibit the consumption of even salted and smoked fish.

Seafood is a separate part of the diet. A large percentage of proteins, as well as a minimal amount of fatty compounds, make them a source of easily digestible amino acids.

Table - Amount of protein in fish products

When dieting, it is better to choose tuna, hake, pollock, salmon, sardines, squid and shrimp. To preserve all the beneficial substances, it is recommended to bake the fish.

Eggs

The protein and vitamin composition of eggs is considered ideal for the human body. They are completely digestible and contain not only valuable amino acids, vitamins, minerals, but also healthy fats and enzymes. Eggs are among the foods with the highest protein content - about 17%. However, for dietary nutrition it is worth using the protein part directly: the yolk is a source of cholesterol and additional calories.

When consuming a whole egg, it is better to give preference to quail eggs, and eat no more than three or four chicken eggs per week. When boiled, the egg does not lose any of its beneficial properties, since its contents are protected by the shell.

When following a diet, it is ideal to cook eggs for dinner. Omelette, steamed or fried without fat, is considered a filling, tasty and low-calorie dish.

Milk

When listing protein-rich foods, do not forget about a variety of dairy dishes. The fattiest and most harmful to the figure are cream, fatty types of cheese, and whole homemade milk. Low-fat dairy products are ideal for dietary nutrition:

• serum;
• cottage cheese;
• sour cream;
• plain yogurt;
• kefir.

Of particular value is casein protein, which contains a large amount of essential amino acids, calcium and phosphorus. This polypeptide provides a long-lasting feeling of satiety when consuming cottage cheese. But it creates difficulties in digesting milk due to enzymatic deficiency. Therefore, nutritionists highly value whey, a source of easily digestible protein. It contains polypeptide chains in half-split form, enough enzymes and lactic acids to provide a feeling of lightness, rapid digestion, and accelerated metabolism.

A special place in dietary nutrition belongs to cheese - a concentrate of milk proteins and fats. To follow a diet, you should give preference to low-fat varieties (feta, feta cheese) and consume them in the first half of the day. Based on the table, you can choose the most suitable dairy product for yourself.

Table - Amount of protein in dairy products

Cereals

Protein products of plant origin contain much less protein than meat or fish, but they have their advantages. Their amino acid composition is rich in steroid substances; cereals provide the body with some amino acids synthesized only by plants. They are easily and fully absorbed by the body.

The leading position in protein content is occupied by legumes. Soybeans contain about 40%, peas, lentils, beans - 17-20%. Recently, soy has ceased to be included in the list of products recommended for athletes and bodybuilders due to the content of phytoestrogens (female hormone-like substances). The theory of a decrease in muscle mass under their influence has not been proven. But men seeking to build muscle with soy nutrition are now wary of it. For girls trying to lose weight, this high-protein product is simply irreplaceable.

Buckwheat, millet, barley are low-carbohydrate cereals. They contain 2-3% protein, and due to their reduced calorie content, they will serve as a healthy side dish when following a protein diet. The table contains the most popular cereal products.

Table - Amount of protein in cereals

Nuts

Nutritionists always supplement the list of foods containing protein with nuts. Calorie kernels not only quickly satisfy hunger, but also contain a large amount of valuable protein compounds. It is best to consume raw nuts, which contain the maximum amount of beneficial compounds. Unsaturated fats of valuable vegetable oil have healing properties. The amount of protein in different types of nuts can be found in the table.

Table - Amount of protein in nuts

When using nuts as a protein source, you should be careful because they are high in calories. When following a diet, it is better to limit consumption to a small handful twice a week (as a snack or addition to cottage cheese).

A diet based on increased protein intake can do a lot: strengthen and build muscles, help you lose weight, speed up your metabolism and prevent the accumulation of extra pounds. At the same time, proteins in food products have much greater value, variety and degree of digestibility than hydrolysates of food additives. The key to the safety of a protein diet is variety, balance, and addition of vegetables and fruits.

Table of composition (proteins, fats, carbohydrates) and calorie content of foods

For reference. Calorie content is the amount of energy received by a person as a result of the absorption of a particular product. The number of calories a person needs depends on the work performed, physical activity, gender, age, latitude (cold or hot climate). Like any fuel, food products, when burned in the body's furnace, release energy. Therefore, food has a certain energy value that can be measured (for example, in kilocalories or joules). Therefore, another name for the energy value of food products is calorie content. Each of us has more than once seen on the factory packaging of store-bought products a number that corresponds to the energy value of 100 g of this product. Anyone can calculate how much energy their body will receive after consuming a certain amount of a product.

Knowing someone's daily diet, that is, the number of foods eaten per day, including drinks, and their energy value, it is easy to calculate the amount of energy received - the calorie content of the daily diet. Biochemists and nutritionists have long calculated the calorie content and composition of almost all food products.

It is simply impossible to provide for all the variety of food. However, taking into account the information on food labels, calculating the calorie content of the daily diet does not present serious difficulties.

Vegetables

Fruits and berries

Dried fruits

Candy, sugar, chocolate

Cakes and other confectionery products

Bread, bakery products, flour

Cereals

Legumes

Mushrooms

Meat, offal, poultry

Sausage and sausage products

Canned meat and smoked meats

Fats, margarine, butter

Milk and dairy products

Eggs

Fish and seafood

Caviar

Nuts

In this table, products are arranged by category. The first column indicates the amount of protein in the products, the second - fat, and the third - the calorie content of the products.

Chicken eggs - product number one. The protein content in these products is very impressive. In addition, egg white is considered ideal in its structure and digestibility.

Cooked meat . Meat is the main source of animal protein. From the point of view of meat, boiled or steamed meat is healthier, since in this form it contains more nutrients and less harmful fats. The most popular are chicken breasts and lean beef. Chicken breasts are rich in protein and contain almost no harmful fats. This is a dietary product. Beef combines a set of useful components such as zinc and iron, which are beneficial for the body as a whole.

Grilled meat . Meat is usually fried in oil, which adds extra calories. In addition, in a frying pan, for example, all the fat that drains from the meat comes into contact with it again, which is not very good from a dietary point of view. An excellent solution in this situation is an air fryer, where the meat is perfectly fried and the saturated fats flow into a special reservoir. Again, the calorie content here may vary depending on the frying method you use. Also, the fat content in steak and similar products may vary depending on the cooking recipe. The table shows average values.

Boiled fish. Fish, unlike meat, contains less fat and is not so harmful. At the same time, fish contains a sufficient amount of protein and other substances beneficial to the body.

Seafood . Seafood, like fish, contains a large amount of protein and almost no fat.

Fried fish . Fish, even fried, does not contain much fat. But again, it all depends on the preparation. If you fill the pan halfway with oil, the number of calories will naturally increase.

Caviar. Caviar is a product from which a new living organism subsequently appears. And, naturally, it contains a huge amount of not only protein, but also all other vital components.

Low-fat dairy products. When choosing dairy products, you should pay attention to the fat content. I think we don’t need extra fat.

Medium fat dairy products.

Dairy products are fatty. It is better to avoid such products.

Legumes . The so-called beans are also quite a healthy product, although legumes do not contain a large amount of protein. Because of this, it is a vegetable protein, which in its structure differs from animal protein and is also necessary for us.

Nuts. Nuts are an excellent source of vegetable protein, but are quite high in calories. Therefore, you should not overuse nuts.

Porridge. We do not consider porridge as a source of protein. They have their own advantages. Porridges and cereals are an excellent source of carbohydrates to provide your body with energy for training and building muscles.

Vegetables. In terms of protein content, of course, vegetables cannot boast of their presence in the required volumes. For this reason, it is a first-class source of vitamins.

Fruits. Fruits, like vegetables, are primarily carriers of vitamins.

Mushrooms. Fresh mushrooms, given to us by nature itself, are not only tasty, but also healthy. Although the protein content in them is also not high.

Honey. Honey is an irreplaceable product. This is the only product in the world that contains almost the entire periodic table.

Cheeses.

Bakery products. It is better not to consume baked goods in large quantities. Although they do not contain much fat, they do have a huge amount of carbohydrates.