The largest amount of proteins is found in water. Protein products

Protein is important building material our body. Every cell of the body consists of it, it is part of all tissues and organs. In addition, a special kind of protein plays a role enzymes and hormones in a living organism.

In addition to the building function, the protein can also be source of energy. And in the case of an excess of protein, the liver "prudently" converts the protein into fats, which are stored in reserve in the body (how to get rid of such fat?).

The human body contains 22 amino acids: 13 amino acids the body can synthesize on its own from the available building material, and 9 of them it can only get from food.

In the process of assimilation by the body, proteins break down into amino acids, which in turn are supplied to different parts of the body to perform their basic functions. Proteins (in the form of amino acids) are part of the blood, are components of the hormonal system, the thyroid gland, affect the growth and development of the body, regulate the water and acid-base balance of the body.

Protein rich foods:

The approximate amount is indicated in 100 g of the product

Daily protein requirement

The recommended protein requirement for an adult is 0.8 g per 1 kg of body weight. This indicator can be found in the tables for calculating ideal body weight. The actual weight of a person in this case is not taken into account, due to the fact that amino acids are intended for cellular body mass, and not for body fat.

According to the rules of nutrition, protein foods should be about 15% of the total caloric content of the daily diet. Although this figure may vary depending on the type of human activity, as well as the state of his health.

The need for proteins increases:

• During illness, especially after surgery, as well as during convalescence.
• During work requiring strong physical exertion.
• In the cold season, when the body expends more energy on heating.
• During intensive growth and development of the organism.
• During sports competitions, as well as preparation for them.

The need for proteins is reduced:

• In the warm season. This is due to the chemical processes in the body that occur when exposed to heat.
• With age. In old age, body renewal is slower, so less protein is required.
• In diseases associated with the digestibility of proteins. One of these diseases is gout.

Protein digestibility

When a person consumes carbohydrates, the process of their digestion begins even while they are in the mouth. With proteins, it's different. Their digestion begins only in the stomach, with the help of hydrochloric acid. However, since protein molecules are very large, proteins are difficult to digest. To improve the absorption of proteins, it is necessary to consume foods containing protein in the most digestible and light form. These include egg white, as well as the protein contained in fermented milk products such as kefir, fermented baked milk, feta cheese, etc.

According to the theory of separate nutrition, protein foods go well with various greens and leafy vegetables. Modern nutritionists claim that protein is better absorbed in the presence of fats and carbohydrates, which are the main sources of energy for the body.

Since protein foods are retained in the body much longer than carbohydrate foods, the feeling of satiety after eating proteins lasts much longer.

Useful properties of protein and its effect on the body

Depending on their specialization, proteins perform various functions in the body. Transport proteins, for example, are engaged in the delivery of vitamins, fat and minerals to all cells of the body. Catalyst proteins speed up various chemical processes in the body. There are also proteins fight various infections, being antibodies to various diseases. In addition, proteins are sources of important amino acids, which are necessary as a building material for new cells and strengthening existing ones.

Interaction with essential elements

Everything in nature is interconnected, and also everything interacts in our body. Proteins, as part of the overall ecosystem, interact with other elements of our body - vitamins, fats and carbohydrates. Moreover, in addition to simple interaction, proteins are also involved in the transformation of one substance into another.

As for vitamins, for every gram of protein consumed, you need to consume 1 mg of vitamin C. With a lack of vitamin C, only that amount of protein will be absorbed, which is enough for the vitamin contained in the body.

Dangerous properties of proteins and warnings

Signs of a lack of protein in the body

• Weakness, lack of energy. Loss of efficiency.
• Decreased libido. Medical studies may reveal a lack of certain sex hormones.
• Low resistance to various infections.
• Violation of the functions of the liver, nervous and circulatory system, the functioning of the intestines, pancreas, metabolic processes.
• Muscle atrophy develops, growth and development of the body in children slows down.

Signs of excess protein in the body

• The fragility of the skeletal system resulting from acidification of the body, which leads to the leaching of calcium from the bones.
• Violation of the water balance in the body, which can also lead to edema, and indigestibility of vitamins.
• The development of gout, which in the old days was called "the disease of the rich people", is also a direct consequence of excess protein in the body.
• Being overweight can also be the result of excessive protein intake. This is due to the activity of the liver, which converts excess protein for the body into adipose tissue.
• Bowel cancer, according to some scientific sources, may be the result of an increased content of purines in food.

Factors affecting protein content in the body

Composition and amount of food. Since the body cannot synthesize essential amino acids on its own.

Age. It is known that in childhood the amount of protein necessary for the growth and development of the body is more than 2 times higher than the need for protein in a middle-aged person! In old age, all metabolic processes proceed much more slowly, and, consequently, the body's need for proteins is significantly reduced.

Physical labor and professional sports. To maintain tone and performance, athletes and people engaged in intensive physical labor require a 2-fold increase in protein intake, since all metabolic processes are very intensive in their body.

Protein food for health

As we have already said, there are 2 large groups of proteins: proteins that are sources interchangeable and indispensable amino acids. There are only 9 essential amino acids: threonine, methionine, tryptophan, lysine, leucine, isoleucine, phenylalanine, valine. It is these amino acids that our body especially needs, since they are absorbed only from food.

In modern nutrition, there is such a thing as full and incomplete protein. A protein food that contains all the essential amino acids is called a complete protein, while a food that contains only some of the essential amino acids is considered an incomplete protein.

Foods that contain complete, high-quality protein include meats, dairy products, seafood, and soy. The palm in the list of such products belongs to eggs, which, according to medical criteria, are considered the gold standard of complete protein.

Incomplete protein is most often found in nuts, various seeds, cereals, vegetables, legumes, and some fruits.

Combining in one meal products containing defective protein with a complete one, you can achieve maximum absorption of defective protein. To do this, it is enough to include only a small amount of animal products in your diet, and the benefits for the body will be significant.

Protein and Vegetarianism

Some people, due to their moral and ethical convictions, have completely excluded meat products from their diet. The most famous of them are Richard Gere, the Blue Lagoon star Brooke Shields, the magnificent Pamela Anderson, and the unsurpassed Russian humorist Mikhail Zadornov.

However, in order for the body not to feel deprived, a complete replacement for fish and meat is necessary. For those who consume milk, cottage cheese, eggs, of course, it is easier. Those who have completely abandoned animal proteins have to be very ingenious so that the body does not suffer from a lack of protein. This is especially true for children's fast-growing organism, which, with a lack of amino acids, is able to slow down growth and normal development.

Through certain studies related to the study of the absorption of vegetable protein by the body, it became known that certain combinations of such protein can provide the body with a complete set of essential amino acids. These combinations are: mushrooms-cereals; mushrooms-nuts; legumes - cereals; legumes-nuts, as well as different types of legumes, combined in one meal.

But this is just a theory and it will take time before it is fully confirmed or refuted.

Among plant-based protein foods, the title of "champion" in terms of protein content goes to soy. 100 grams of soy contains more than 30% of complete protein. Japanese miso soup, soy meat and soy sauce are not all the delicacies that are prepared from this amazing product. Mushrooms, lentils, beans and peas contain from 28 to 25% of defective protein per 100 grams.

Avocados are comparable in protein content to fresh cow's milk (it contains about 14% protein). In addition, the fruit contains omega-6 polyunsaturated fatty acids and dietary fiber. Nuts, buckwheat, Brussels sprouts, cauliflower, and spinach and asparagus round out our list of plant-based protein-rich foods.

Proteins in the fight for harmony and beauty

For those who want to always stay fit and beautiful, nutritionists recommend adhering to a certain diet before and after training:

1. 1 In order to build muscle mass and get a sports figure, it is recommended to eat protein foods an hour before training. For example, half a plate of cottage cheese or another fermented milk product, chicken breast or turkey with rice, fish with salad, scrambled eggs with oatmeal.
2. 2 To get a sports figure, it is allowed to eat within 20 minutes after training. Moreover, protein and carbohydrate foods should be consumed, but not fats.
3. 3 If the purpose of the workout is get slim and grace, without building muscle mass, then protein foods should be consumed no earlier than 2 hours after the end of classes. Before training, do not eat proteins for 5 hours at all. Last meal (carbs) 2 hours before class.

Do you want a beautiful, slim body? Nutrition plays a huge role. What foods contain protein, how to use it correctly, we must take into account the ratio of proteins, fats and carbohydrates so that the goal is achieved. And the whole world will see the results.

Hello dear friends and readers of my blog. Svetlana Morozova is with you. Glad to see you again! Getting ready for summer? Here I am. I remember the basics of maintaining a beautiful body. And what is the main builder in our food? That's right, protein. We'll talk about him.

hello squirrel

What foods have protein: keep a list of products:

Protein literacy

You can sit on protein shakes and eat meat all day long, and in the end you won’t get a relief torso, but, etc. Certain knowledge is indispensable here.

Be sure to take into account the ratio of proteins, fats and A depends on the goal:

• To maintain health, the proportions of BJU 25-35 / 25-35 / 30-50%
• For this proportion changes to 40-50/30-40/10-20%
• For building muscle, as they say, for mass, for bodybuilders or just amateurs, the ratio is already 25-35 / 15-25 / 40-60%
• Daily it is advised to eat 1 g of protein per 1 kg of body weight. And for athletes or those who have physically hard work - not 1, but 2 g. So everyone has their own daily norm.

Protein is absorbed throughout the day in different ways. Therefore, protein-rich foods are distributed as follows:

• Breakfast - 20%
• Lunch - 45%
• Dinner - 20%
• Snacks - 5% for 3 snacks.

You can improve protein absorption by:

• When heated,
• pickling,
• pickling

denaturation of the protein occurs, its structure is simplified.

Must be consumed. A prerequisite for both weight loss and muscle gain. And generally speaking.

Slimming technique

In the circles of people interested in fitness (nutritionists, trainers, athletes), BUCH - protein-carbohydrate alternation is now becoming popular. Helps to lose weight and at the same time maintain muscle mass.

What is the point

There is a cycle of 4 days. You need to eat proteins and carbohydrates, distributing by day like this:

1. The first 2 days we eat protein. Carbohydrates come only in protein foods. Fats - in accordance with their norm.
2. On the third day of the cycle, exactly the opposite, we eat carbohydrates (mostly complex).
3. And on the 4th day we eat everything. What gives such a BEACH, the first half of the cycle, we burn fat and build muscle.

However, if there is one protein, without carbohydrates, then the cell will not receive energy in the form of glucose. And plus, you can get intestinal dysbiosis, since the microflora of our intestines feeds exclusively on what we cannot digest - hard-to-digest fiber that is found in plants (carbohydrates). Therefore, daily in the diet, be sure to include BJU, all three components. Weight loss is regulated only by a percentage.

Basics about proteins

Proteins are the main building material of all life on earth (not counting plants). If you go a little deeper into chemistry, then proteins consist of a chain of amino acids that are vital for us: they form antibodies, hormones, create muscle fibers, bones, reduce harmful substances in the blood, etc. For the healthy existence of our protein body, we need 20 amino acids. And 8 of them we can get only with animal food, these are essential amino acids. No nuts, soybeans and legumes can replace these amino acids for us.

Role in the body

The functions of proteins are very diverse:

• They are part of many structures and tissues
• Store and transmit genetic information along with nucleic acids (DNA and RNA)
• Carries nutrients and oxygen throughout the body
• Catalyze chemical reactions (enzymes)
• In women, they feed the fetus, and then the newborn.
• Contract muscles to allow movement
• Serve as receptors
• Regulate the content of many substances in the body (insulin regulates glucose levels, for example)
• They are part of immunoglobulins, i.e. affect

Protein classification:

Composition: simple and complex proteins.

• By digestion speed: fast (easily digested, ideal for recovery before and after training - milk, yogurt, kefir) and slow (digested for a long time and the body spends a lot of energy on this, ideal for losing weight and building muscle mass - cottage cheese, soy, meat, fish).
• By importance: complete (contain the maximum of essential amino acids - animal proteins) and inferior (vegetable).

That's all, I think.

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Proteins along with fats and carbohydrates make up our diet. All of them are equally important for the body.

In this article, we will consider what a protein is, form a list of proteins in products of plant and animal origin, indicate the approximate need of a person in accordance with his gender, age and type of activity.

What is a protein?

The scientific name for protein is protein, which means "first" in Greek. A macromolecular substance of organic origin consists of amino acids. Protein is part of all, absolutely all cells of the body. Most of the cells are half of it.

There are 21 amino acids in the human body, of which 8 are indispensable for proper functioning. It:

• leucine;
• lysine;
• valine;
• tryptophan;
• methionine;
• threonine;
• isoleucine;
• phenylalaline.

Irreplaceable means that the body does not have the ability to produce it on its own and therefore must obtain it from external sources. To help you - the table below.

The function of protein in the body

So, visually for you, protein is:

• muscles;
• leather;
• organs;
• hair.

And if we consider it globally, then protein provides you with a full existence, since:

Human need for protein

After all that has been said about protein, one might get the impression that the more the better. And why not give the body so much useful, if possible? However, this is an erroneous opinion. Best the enemy of the good. For a person, there is nothing more useful than balance, regardless of the field of application. In this regard, a formula has been developed that calculates the optimal amount of protein for a person in accordance with his life and weight. So, the average amount is 0.85 grams of protein per kilogram of weight. This amount covers the daily requirement for protein. The amount of protein in foods (table below) will help you correctly compose a diet.

And now - the details. If you lead an active lifestyle, then the amount of protein should be increased to 1.7 grams per kilogram of weight. With this proportion, protein synthesis in the muscles increases. If we turn to the performance of athletes, then the data is as follows:

• to develop or maintain existing muscle mass, you need to consume about 1.5 grams of protein per kilogram of weight;
• to reduce, you can temporarily increase the intake to 1.9 grams of protein per kilogram of body weight.

Table of proteins in foods of animal origin

Animal proteins, compared to their plant counterparts, have a more perfect composition of those same Let's consider a list of protein-rich animal products.

Table of proteins in plant foods

It is more difficult for vegetarians to gain the necessary norm of products to provide the body with the necessary amino acids, in most cases they have to resort to special nutritional supplements.

Consider the list of plant origin.

Ideally, you need to combine proteins of both animal and vegetable origin in the diet, since the latter are a source of fiber and vitamins. Plus, it is easier to digest and does not carry fat and cholesterol with it, unlike its animal counterpart. A table of proteins in food will help to maintain a balance.

Protein deficiency and its consequences

In order to imagine the consequences of a systematic lack of protein, it is enough just to read all its main functions in the body again and think from the contrary. In other words, a protein deficiency is:

• weakened immunity;
• failure of processes that ensure a comfortable life of the body;
• problems with muscles, skin, hair, general exhaustion;
• anemia.

Protein surplus and its consequences

Everything is good in moderation, everyone knows this. In pursuit of muscle mass, a beautiful relief and a developed figure, many athletes tend to overeat protein. This also applies to those who are fond of diets low in carbohydrates and gaining the bulk of the daily calorie intake from proteins and fats. It must be remembered that the protein table in the products will allow you to adhere to the norm.

1. The systematic excess of the norm of protein is fraught with the development of kidney stones. The risk increases by 2.5 times!
2. Excess protein can stimulate the development of a disease such as osteoporosis. If you have kidney problems, even minor ones, a high dose of protein will make them worse.
3. Dehydration. Yes, indeed, it’s not the worst problem compared to others, it’s enough just to consume the required amount of liquid.
4. Excess protein increases the risk of cancer of the digestive system.
5. With an imbalance in nutrition with excess protein, ketosis can develop. This process is characterized by the growth of ketone bodies (a product of the breakdown of fat cells). Excess ketones poison the body, causing nausea, bouts of vomiting, and the smell of acetone from the body. In extreme cases, this condition can lead to ketoacytosis coma, which is a direct threat to life. To avoid this, adjust your diet wisely (the protein table in the products will help with this).

Protein rich food supplements

What if the prescribed amount of protein cannot be obtained with ordinary food? This is where nutritional supplements come in. Do not be afraid - this applies primarily to athletes, since the average person will "eat" their 0.85 grams per 1 kilogram of weight without any problems. Do not be afraid, this is not food, not steroids and other horror stories, this is pure protein. Naturally, it is necessary to approach the choice with all responsibility - not only the amount of proteins in the products (table above), but also reviews from serious sources should form the basis. So, for example, it is worth noting separately the BCAA supplement that is so popular today - this is the same protein that has already been split for you, leaving three essential amino acids, of which muscles consist of about 30%. This supplement is indicated for intense physical activity, as it stimulates rapid muscle recovery.

Outcome

What more can be said? Protein is one of the three pillars on which human health is based.

The composition of proteins in foods is extremely important in the process of building a healthy diet. There is no need to fanatically follow the prescribed grams of protein per kilogram of body weight - its amount from day to day can fluctuate according to your preferences, but the averages should be within the norm.

Protein products are necessary for a person for good nutrition and a healthy body. Protein products can be of animal or vegetable origin, but the ratio of proteins to other food elements is preferably at least 25-30%.

Proteins are involved in the construction of muscle, bone and connective tissue, provide timely regeneration, that is, tissue repair, carry oxygen and lipids with blood, support immunity and are simply necessary for a healthy and fulfilling life. It is important to note that the absence, as well as an excess of proteins, negatively affects the nutritional balance and human health. Nutritionists recommend 25-30% protein in a typical daily diet for a healthy adult. At the same time, it is permissible for this balance to change during the week, but it is unacceptable if during the week and more protein food is not enough or its excess persists. The typical norm of proteins of a modern city dweller should be 1 g per kilogram of weight, with strong physical exertion, 2 g per kilogram of weight is recommended. So, an adult man weighing 70-80 kg should receive at least 70-80 g of pure protein per day. If we take into account that the champions in protein content contain only about 20-25 g of protein per 100 g of their weight, then to replenish proteins, you need to eat about 400 g of meat, 5 eggs, 500 g of cottage cheese, 600 g of oatmeal or 1 kg 200 per day. g beans.

Of course, it makes no sense to eat the same protein foods, just diversify your diet and include in your diet small amounts of a wide variety of foods that contain proteins. For breakfast, you can eat scrambled eggs with beans or oatmeal with banana and cottage cheese, during the day you can have a vegetable salad with lentil sprouts, a sandwich with cheese and a milkshake or milkshake, and in the evening you can have a good dinner with a meat or fish dish, or maybe Indian-style lentil dal. A rich selection of protein products in modern stores allows you to diversify your diet as much as possible and not get hung up on meat or cottage cheese.

Protein deficiency

The most common problem for residents of megacities is the lack of protein or its poor quality. Quality should be understood as a combination of protein with a large or predominant proportion of fat, such as sausage, proteins with difficult digestibility, such as legumes or fresh milk, canned food.

What contains protein

Fish
. Seafood
. Milk and dairy products (cheese, cottage cheese, kefir)
. Legumes

Milk

The easiest and most effective source of protein is milk. It is with mother's milk that the baby receives the necessary proteins and grows very quickly. An adult person needs less milk, and many simply cannot digest it. The fact is that in the adult state, the human body is deprived of those necessary enzymes that efficiently break down milk protein in childhood. So, if you feel heaviness in your stomach after a glass of milk, then it is most likely logical to replace fresh milk with fermented milk products. In this case, cottage cheese, cheeses, yogurt, kefir and other fermented milk drinks help. Do not forget that in addition to high protein content, dairy products are also high in fat content. For example, in cheese and even more so in butter. Dairy products should not be avoided due to their fat content, normal moderation is sufficient.

Do not forget that milk powder, which is widely used in the food industry, as well as butter substitutes or low-calorie cheese products made from vegetable fats that look like dairy products due to the action of emulsifiers, are not related to milk, are not healthy and do not contain valuable milk protein. Be careful not to let the packaging fool your mind. Eat only natural!

Meat

Meat is a very efficient and affordable source of protein. Meat contains 22 amino acids, of which 8 are not synthesized in the human body and are essential. There is only one plant product in the world that successfully competes with meat in terms of the quantity and quality of protein and amino acids - this is quinoa. But more about quinoa later.

The largest amount of protein is found in veal, venison, horse meat, buffalo and beef. Very high-quality protein in turkey meat and a little less in chicken.

Meat is easy to cook, highly digestible, and you need significantly less meat to get a serving of protein than legumes or cereals. The best way to cook meat is roasting or frying.

Whole pieces of meat (steaks) should be baked in an oven heated to 270-300 degrees for about 10-15 minutes, pouring fat and juices. If you are cooking a stew or baking meat with vegetables, lower the heating temperature to 220 degrees and increase the baking time to 70-80 minutes. A whole chicken or chicken should be baked for 60-90 minutes at 190-200 degrees, a duck for 120 minutes at 200 degrees or 180 minutes (3 hours) at 180 degrees. At a high temperature, cook the meat for a short time, when the temperature drops, increase the cooking time of the meat - this way all the tasty and healthy juices will be preserved in it, and the meat will not burn.

Roasting meat

The meat should be fried in a 1 cm layer of hot fat. The temperature of the fat is very high, and upon contact with the meat, it forms a thin crust on it, preventing the juices from flowing out of the meat. At the same time, the meat is fried evenly, remains juicy and tasty.

Meat cooking

Boiling is the least efficient way to cook meat. In the process of cooking, most of the nutrients come out of the meat into the broth, so the most useful thing in boiled meat is the broth. However, you can cook in another way: lower small pieces of meat in a small amount of water (about 1-1.5 liters per 1 kg of meat) with spices over high heat under a lid. 15 minutes of cooking in this style is enough for the meat to be cooked, but not boiled.

Fish

Fish is an excellent source of protein. The protein of fish meat is perfectly digested, and high-quality fish oil is much healthier than fat, say, pork. In countries where they eat more fish, they suffer less from cardiovascular diseases, and the elderly live to a ripe old age active and in their right mind.

Seafood

Mussels, crabs, shrimp, oysters, clams, squids, octopuses and other scaleless marine edible animals are very rich in protein. The rules for choosing and cooking are the same as for fish, with the difference that many seafood are cooked even faster - 2-3 minutes and you're done. Say, if you digest squid or mussels, they will look like rubber. Caviar can be included in the same category. Caviar is very rich in protein and other useful substances. The disadvantage of caviar is one - the high price.

An excellent source of protein. Each egg contains 12-13 g of pure protein. The main thing - do not forget that the yolks contain a huge amount of fat and cholesterol. If you only need protein, separate it from the yolk and cook protein scrambled eggs or add liquid protein to soups.

Dairy products: cottage cheese, sour cream, kefir, cheese

The leaders in protein content among dairy products are cottage cheese and cheese. These products are easy to digest and very useful. Cottage cheese can be eaten without restrictions, but cheese is often high in fat and should be eaten in moderation. In the case of cheese, the good old rule applies: less is better. Eat quality cheese that is high in fat but in small portions. The fat content of real cheese from natural milk cannot be low due to the peculiarities of the production of this ancient dairy delicacy. But "low-calorie" cheese can become due to the use of milk powder and emulsifiers. In addition to the low price, there is also a low content of nutrients, including protein. Don't skimp on yourself and your family!

Sour cream, kefir, ayran, yogurt, buttermilk, kaymak, katyk, tan and other milk products also contain protein, but in a smaller amount due to the large volume of liquid. The fat content of the product does not affect the protein content, but low fat content often indicates the use of milk powder, in which the protein is of poor quality.

Legumes: peas, beans, lentils, chickpeas, mung beans

Most of the inhabitants of the Earth fill the need for proteins with the help of legumes. This is most of Asia, India, the Near and Middle East and African countries. Beans, in all their diversity, are the basis of the diet of billions of people who practice vegetarianism, and this fact simply cannot be ignored.

Legume protein is of lesser quality than animal protein, but if the diet is rich enough and includes milk, cereals, fruits, vegetables, herbs and spices, then legumes are enough for good nutrition. In Russia, peas have always been grown and cooked, which was one of the main sources of protein along with milk, cottage cheese, fish and oats.

Any legumes require simple but mandatory cooking rules:
. Be sure to soak the beans in cold water. Beans and chickpeas - for 8-12 hours, peas for 6-8 hours, lentils and mung beans - for about an hour or you can not soak at all.
. After soaking, drain the remaining water and rinse the beans.
. Salt all beans at the end of cooking. If you salt them at the beginning of cooking, they will remain firm.

Legumes are ideally combined with vegetables, look good in soups, meat and fish dishes. Cold beans with scrambled eggs, bacon and toast is a classic English breakfast. In India, dal is a spicy lentil soup with ghee and lots of spices. Dal in India is called several dozen varieties of lentils of various colors and properties. Dal is cooked for an hour or more, lentils are boiled into puree, carrots, onions, spices and tomatoes are added to it. This is a very beautiful bright and tasty satiating dish rich in protein.

You will be surprised, but buckwheat, oats and pearl barley also have protein. At the same time, the quality of the protein is excellent, but its content is lower than in meat, fish, milk or beans. However, if we eat a good portion of buckwheat porridge, we get 25 grams of pure protein, and this is not so little, say, in a glass of kefir the same protein is only 8-9 grams.

In addition to buckwheat, there is a lot of protein in oatmeal and quinoa. If you love oatmeal, then check out the traditional ones, which require a 15-20 minute boil, such flakes have minimal impact on the grain and high protein content. And if you boil oatmeal in milk, you get a double serving of protein. Do not forget that oatmeal contains many useful trace elements. Oatmeal is considered one of the traditional English breakfasts and if you look at how the British play football, then the love of oatmeal will no longer seem strange. A powerful influx of proteins for breakfast before a physically intense day allows you to effectively build muscle mass or just be in shape. And if you choose between a sweet bun with jam and coffee, then oatmeal and a glass of vegetable juice will be much more effective.

The most interesting is the protein of the South American quinoa cereal. 100 g of quinoa contains almost 15 g of protein, which brings quinoa closer to meat. In addition to a large amount of protein, quinoa contains all the essential amino acids found in meat and fish. It is the only non-animal-based food with complete proteins, making quinoa a unique plant-based protein source. Quinoa is cooked just like any other grain. Salt the water as little as possible. Quinoa tastes slightly salty. Quinoa can be eaten as a side dish or used in warm salads and stews.

Protein is also found in barley (barley), wheat, rye, rice and other cereals in different proportions, but in smaller quantities than in meat, fish, seafood, milk, cottage cheese, cheese and legumes. Unfortunately, the least amount of protein is found in fruits and vegetables.

Protein delusions

A typical example is sausage. In addition to meat, sausage contains fat, milk, soy and water. To get 20 grams of pure protein, you will have to eat 200 grams of smoked or half a kilo of boiled sausage, while the amount of fat will be critically high or even dangerous for the health of blood vessels and the heart. The same goes for substitute products. These can be milk drinks, curds, sweet yoghurts, mayonnaises and sauces that are not directly related to the products they imitate. Accordingly, the protein in them is critically small or not at all.

The choice of protein products is great, and its variety will allow you to indulge in good nutrition. More protein sources will protect against the lack of important elements contained in various foods, whether it be meat, fish, milk, cereals or beans. Eat quality fresh protein foods and be healthy!

Alexey Borodin

You can often hear the phrase that protein is good for the body. But what are its useful features, few people say. Most of the talk is about amino acids. At the same time, practically no one will say that in the process of assimilation of protein by the body, cells are saturated with amino acids. Thanks to this, cell regeneration is accelerated, and a healthy condition of hair, nails and skin is maintained.

The role of protein in body processes

The structure of a protein is made up of many compounds with other elements such as amino acids.

There are two types of amino acids in the human body. They are:

• Irreplaceable elements are formed in the process of vital activity of the body. It takes a lot of energy to create them. Their lack in the body can be expressed by a constant feeling of hunger. Therefore, intake through food is an important point in restoring the norm of amino acids.
• Replaceable items. They must be supplied in the right amount to maintain healthy processes. If you regularly eat food where there is little protein, but a lot of fats and carbohydrates, a metabolic disorder will occur. This will lead to serious health and weight problems.

Therefore, it is important to know which foods contain a considerable amount of protein and the rate of its use.

Main Functions

The number of protein functions in the human body is infinite. But the main ones are:

• building role
• hormonal regulating
• saturates cells with other nutrients
• thickens blood at what performs a protective function
• stabilizes and maintains blood pressure at the proper level
• relaxes muscle tissue during prolonged tension
• contributes to the development of the fetus during pregnancy by saturating the elements necessary for growth

In nature, there are two ways of obtaining protein - through plant and meat foods. The protein element itself is not important for the body, but the product of the cleavage reaction itself in the form of twenty-two amino acids. It is believed that the saturation of the body with nine of them should occur in the process of eating food.

Regulation of the metabolic process with protein foods

Science has proven that high-calorie foods significantly speed up the metabolic process in the body. It affects the person. For example, during the period of weight loss, protein maintains vital organs in good shape, and also stimulates the immune system and the action of antioxidants. With the help of protein, the body receives all the elements necessary for vital functioning.

In addition to the above, food rich in protein of natural origin performs such an effect through the correct metabolism:

• reduces blood sugar, which significantly strengthens the cardiovascular system
• stimulates insulin to work properly to burn the accumulated glucose from the work of muscle tissues
• removes excess water from the cells of the tissues of the human body
• burns fat accumulation, which affects the normalization of human weight
• saturates cells with useful substances - this allows you to reduce appetite, since it is the brain that signals the degree of saturation of the body

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All of these effects have long been confirmed by scientists. They found that in order to maintain health at the proper level, a person should consume 100 grams of protein per day, which is found in food of natural origin.

The history of the establishment of the daily allowance in the diet

When eating ingredients such as meat, cheese, milk or peas, the digestion process breaks down into food proteins and amino acids. Further, the resulting elements are in the blood and mixed with enzymes. This is how proteins are formed, which are necessary, for example, for the growth of muscle tissue.

Nutritionists believe that certain types of protein elements are not amenable to the cleavage process. This is due to the lack of the required enzymes. Therefore, different protein-rich ingredients have different degrees of absorption by the body. For example, eggs are digested by 95–100%, and pea porridge by 50–60%.

The paramount one who managed to make the calculation of the protein is Max Rubner. He substantiated two important processes - anabolism, when new elements are formed, and catabolism, when substances are broken down.

In the process of lengthy studies, this scientist found that the norm of protein per day is 0.3 g per 1 kg of adult body weight. In terms of diet, this equals 1 liter of milk.

Many modern scientists believe that this study was carried out a long time ago and has lost scientific justification.

New Standard Daily Protein Results

As already noted, today other approaches have been applied in calculating the protein ration for a person of different age categories. These rules look like this:

• for a middle-aged person, it is necessary to consume 1.5 grams of protein per day per 1 kg of body weight
• the infant period is required for enhanced development and growth of 2.2 grams of protein per day per 1 kg of body
• for children 7-10 years old, the daily intake of protein should not exceed 36 grams of the total amount per day
• expectant mothers during the period of bearing a child to the norm of an adult are supplemented with 30 grams of a solid number per day

All of these standards must be met under a number of circumstances. These include:

• parallel intake of other elements, such as carbohydrates and fats
• the degree of quality of the incoming protein should be significant with a complete amino acid set
• obligatory observance of the ratio between the amount of vegetable and animal protein - the first should be no more than 35%

From this it follows that under the conditions shown, the body of an adult weighing 65 kg is able to normally master 98 grams of protein. For people involved in sports, these standards are much higher and are calculated on an individual basis.

List of foods containing digestible protein

It has already been noted that not all proteins can be fully absorbed by the body. This is due to the presence in food products containing protein, other elements - fats and. Their large number inhibits the absorption of protein.

Studies show that foods containing only protein are food ingredients that are fully absorbed by the human body. This is due to the low dose of other elements in them. This is confirmed by the reason for the rapid assimilation. Only because of the high amount of cholesterol, nutritionists recommend eating no more than 1 - 2 eggs per day for an adult.

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The second product in terms of protein absorption is steamed meat. The best here is lean beef and chicken. In 100 grams of the last product, 28 - 30 grams of protein.

Meat products containing the highest percentage of protein include:

• boiled veal meat - 100 grams of the product contains 30.7 grams of protein
• boiled chicken - 100 grams 25.2 grams of protein
• turkey meat boiled in water - 100 grams 25.3 grams of protein
• boiled rabbit meat - 100 grams contains 24.6 grams of protein

The fish products with the highest amount of protein include:

• boiled pink salmon meat - 100 grams contains 22.9 grams of protein
• flounder - 100 grams 18.3 grams of protein
• pollock in 100 grams contains 17.6 grams of protein
• pike perch in 100 grams has 21.3 grams of protein

The dairy products with the highest protein content are:

• milk - 100 grams contains 3 grams of protein
• kefir - 100 grams 4.3 grams of protein
• yogurt contains 5 grams of protein per 100 grams
• cottage cheese contains 18 grams of protein per 100 grams of product

Vegetable protein products are:

• boiled potatoes - per 100 grams 2.4 grams of protein
• rice boiled in water - 100 grams contains 2.4 grams of protein
• 100 grams of rye flour bread contains 6.5 grams of protein
• green peas have 5 grams of protein per 100 grams

Since childhood, every person has heard about the benefits of oatmeal porridge. It is believed that this product belongs to the category of "slow" proteins. It has little fat, but a lot of protein and carbohydrate elements.

Manifestations of insufficient amount of protein in the human body

To establish the fact of a lack of protein in the body, you do not need to have a conclusion from specialists. Just look at yourself in the mirror.

It can be confirmed by such factors:

• Flabby skin and sagging muscle tissue if a person is under thirty years old
• The skin of the face is covered with wrinkles and its irregular shape is observed
• Unhealthy and nails. Their structure consists entirely of protein and therefore the lack of this element immediately comes out.
• Weakening of muscle mass and formation of fatty deposits
• The presence of abnormalities in the digestive process in the form of constipation, flatulence and other symptoms
• Decreased resistance to stressful situations
• Rapid fatigue with light exertion

If more than half of these factors are present in the process of observing yourself, then you need to sound the alarm. First of all, you need to change your attitude to food.

It is important to remember that somatic diseases, such as the flu or a cold, can be the cause of protein deficiency. If present, the result of a blood test indicates a low level of hemoglobin and immunoglobulin.

The situation can be corrected, based on the use of foods containing a significant number of proteins. In addition, there should be food supplies with fat and carbohydrate elements.