Proteins are substances necessary for the body tolife activity. They participate in the construction of muscle mass, organs and tissues. Proteins play an important role in the formation of many hormones, enzymes and other important compounds. They help in the formation of immunity, in the assimilation of carbohydrates, fats, vitamins and minerals. The body can not store proteins, so they need replenishment daily. Consider what foods are a lot of protein.
The proteins most valuable in composition are contained in foodanimal origin: milk, fish, meat, eggs. They are rich in irreplaceable substances that the human body can not produce on its own. In nature, about 150 amino acids, of which twenty people are needed. Twelve organisms produce themselves, but eight come with food from the outside. Such amino acids are called irreplaceable. They are the richest in soy, fish and beef. That's why they have to be present daily in the diet.
Foods that contain a lot of protein are eggs.They differ from other foods in that the proteins contained in them are absorbed almost completely. High in value are also proteins of sour and fresh milk. The degree of their assimilation reaches 85 - 90%. They have one more positive property - they can completely fill the shortage in the body of various amino acids.
On this list is not limited.Let's list still, in what products a lot of protein. The chicken breast contains digestible proteins. Their biological value is second only to proteins of milk and fermented milk products. Slightly lower in terms of digestibility of pork and beef. In order to get the maximum benefit, you need to eat cooked. Fat reduces the amount of digestibility. For the same reason, do not get involved with the skin of a chicken.
Continue to list in which products a lotsquirrel. We now touch vegetable food. These are lentils, peanuts, wheat and rye bread, legumes, buckwheat porridge, sunflower seeds. These products can be eaten as separate dishes, and added to soups, salads.
A lot of protein in the cheeses.For example, Parmesan contains approximately 42 grams. protein. But not everyone likes or can afford such fatty, hard and expensive cheese. Then you can try mozzarella, it contains up to 30 gr. protein per 100 gr. The fatter the cheese, the less protein the body will receive when it is consumed. Still, in what foods are a lot of protein? Easily assimilated protein is found in beans. In 200 gr. approximately 25 - 30 gr. protein.
The daily protein norm for a person depends onlifestyle. Women need to eat at least 30 gr. protein. Men's need for it is much higher - up to 55 grams. per day. If a man goes in for sports, the protein rate rises to 100 grams. In what food is a lot of protein so that it can fully meet the needs of the person? We take into account 30 gr. Protein:
- 100 gr. boiled meat without pits (lamb, beef, pork);
- 100 gr. breast of turkey or chicken;
- 100 gr. fish (tuna, sardines, salmon);
- 2 eggs;
- 2 tbsp. l. pumpkin seeds or sunflower seeds;
- 3 items of l. walnuts, almonds.
It is impossible to oversaturate the body with proteins, sincehe will take the right amount for himself. There are essential proteins, both vegetable and animal. Do not hit the extremes, that is, become an avid vegetarian or meat-eater. Failure of any type of protein can lead to large disruptions in the body. The lack of protein in the first place affects the immunity, muscles, and then on the work of all organs. As the body begins to consume protein. Therefore, every day in the diet should include foods rich in amino acids, especially indispensable. This is especially true for children and adolescents. The lack of protein for them can affect developmental disorders.
