Where are many proteins contained? Foods with the highest protein content
Proteins, along with fats and carbohydrates, make up the human food base. All organic substances that come in the form of food in the body, have a specific function.
Importance
In Greek, the word "squirrel" sounds like"protein". If we consider a literal translation, then it turns out that this word means "one that stands first". At least on the basis of this we can draw conclusions.
Great need of the human body for food, where there are many proteins. In products of this kind, there is no less need than in the air, and this is not an exaggeration.
So, the basic functions of proteins in the human body:
- Active participation in regeneration processes. The protein provides the basis for normal cell division.
- Active participation in the metabolism. As a result, there is a tremendous impact on the nervous system.
Consequences of lack of protein
If in childhood and youth a person on a permanent basis does not receive his necessary minimum of protein, it leads to irreversible consequences, among which:
- slow growth, in critical cases it is possible to completely stop it;
- hormonal imbalance;
- dystrophy;
- low level of immunity;
- problems with memory, the ability to perceive information;
- low operability.
According to this information, a person who ignores foods where there is a lot of protein, risks to become a "vegetable" over time, depriving himself of the opportunity to lead a full life.
Protein composition
These substances of organic origin consist of amino acids, which fall into two categories:
- Replaceable. They are noticeably larger - 80% of the total. This type of amino acids organism of a healthy person develops independently, without attracting "external" sources.
- Irreplaceable. The scanty indicators are 20%. Here the body is powerless - these amino acids can only be obtained from foods where there is a lot of protein (table below).
Food
The most important in the formation of a full-fledgedhuman diets are proteins that are of animal origin. They contain a large number of amino acids, which can not be replaced. They are also most fully absorbed by the body.
In addition, you can find products of vegetable origin, where there are many proteins.
More details in the tables below.
Foods rich in proteins of animal origin:
| Products, 100 grams | Protein, g |
| Beef | 25 |
| Meat semi-finished products (sausages, etc.) | 18 |
| Chicken fillet | 31 |
| Turkey fillets | 24 |
| Veal | 29 |
| Pork | 37 |
| Rabbit | 24,8 |
| Alaska Pollock | 18 |
| Perch | 21 |
| Cod | 18 |
| Milk of medium fat content | 3,2 |
| Sour Cream of medium fat content | 2,5 |
| Butter | 0,5 |
| Egg | 17,1 |
Foods rich in proteins of plant origin:
| Products, 100 grams | Protein, g |
| Soy Cheese Tofu | 33 |
| Soybean | 48 |
| Lentils | 27 |
| Beans | 22 |
| Peas | 22 |
| Buckwheat grain | 12,8 |
| Oatmeal flakes | 14 |
| Semolina | 24 |
| Semolina | 11 |
| Bread | 9 |
Thus, we indicated the most popular food products, where there is a lot of protein. The table of plant proteins, as you can see, even surpasses the "animal", however, they are assimilated with less success.
Needs of the body
Each food product includes proteins thatare distinguished by an individual set of amino acids. It is important to make your menu so that everything you need is delivered in abundance. You also need to understand that the food on your table should include products of animal origin, where more protein (beef, eggs, fish and so on). "Meat" protein in the total ratio should be no less than one-third in relation to "plant".
The body needs are calculated individually, based on parameters such as:
- growth;
- the weight;
- age;
- physical activity;
- mental activity.
In the network there are many compound formulas,on which it is possible to calculate the exact demand for proteins. But if you take in general, then the following dependence will fit, on the basis of which you will already choose foods that contain more proteins, based on your needs:
- child under 1 year - 25 grams;
- from 1 year to 1.5 years - 47.8 grams;
- from 1,5 to 3 years - 53,1 grams;
- from 3 to 4 years - 62.9 grams;
- from 5 to 6 years - 72.1 grams;
- from 7 to 10 years - 79.8 grams;
- from 11 to 13 years - 95.8 grams;
- a teenager from 14 to 17 years old - 98 grams;
- women in the period of gestation - 110 grams;
- women during lactation - 125 grams;
- Sexually mature women - 97 grams;
- sexually mature men - 120 grams;
- sexually mature women, engaged in heavy physical labor - 135 grams;
- sexually mature men, engaged in heavy physical labor - 160 grams;
- men under 70 years - 82 grams;
- women under 70 years - 69 grams;
- men after 70 years - 76 grams;
- women after 70 years - 66 grams.
Protein with weight loss
Its role at observance of a diet to overestimate is difficult, as:
- Foods that contain more proteins are not very caloric.
- Are able to quickly and permanently saturate. Protein intake will satiate you for 4 hours, while carbohydrate pulls a maximum of 1.5-2.
- Stimulates metabolism, as it is digested for a long time, during which the body spends energy. In addition, it nourishes the muscle tissue, which, in turn, intensely burns calories.
- It improves the quality of the skin, improves and maintains elasticity at the proper level.
- Opposes aging, feeding and giving cells building material.
At the same time, making up a daily menu, coststo approach with a mind even to those products that are rich in protein. For example, the same egg. Where in the egg is more protein? The answer is obvious. In this case, the yolk contains about 6 grams of fat. Therefore, even preparing an omelet with vegetables for breakfast, "cut" it for 1 yolk and already this you will make the dish more dietary.
Light meals rich in protein
Of course, based on the tables above it is easy to understand which foods are rich in protein. But how to combine them so that it was not only tasty, but also useful? Let's give some recipes.
Spicy omelette in the oven with cottage cheese:
- egg chicken - 1 piece;
- egg whites - 2 pcs;
- cottage cheese skimmed pasty - 100 grams;
- salt, pepper, spicy greens - to taste.
Preheat the oven to 180 aboutFROM.
Whisk the egg, squirrels, spices, greens and cottage cheese untilhomogeneous consistency. At first, the cottage cheese will be cut off - continue to stir. Pour the mass into a non-stick shape and bake for 20 minutes or until the middle of the omelet does not stop shaking.
So, you got a dish where there are a lot of proteins - about 30 grams for the whole serving, and at the same time a maximum of 170 calories.
Coconut milk:
- curd pasty-fat-free - 200 grams;
- egg chicken - 1 piece;
- rice flour - 30 grams;
- coconut chips - 12 grams;
- sweetener to taste (can be stevia);
- baking powder - pinch.
Preheat the oven to 180 aboutFROM.
Mix until homogeneous half of the coconutshavings with the rest of the products (where there are many proteins, as you can see). Lay the mass in the form of flattened balls on a baking sheet covered with baking paper, sprinkle the remaining chips and bake until ready (about a third of an hour). You can serve.
Excessive damage
Despite the fact that proteins are an indispensable elementhuman nutrition, their excess can significantly damage. This is manifested everywhere under the influence of the protein diets, which are so popular today, which cut down the amount of fats and carbohydrates in the food being eaten. Of course, such power systems have a lot of pluses in the eyes of followers - you can eat, not counting calories, be always full and lose weight. However, all this charm has a reverse side, the name of which is ketosis. In other words, the devastating excessive zeal in the shelves of supermarkets in the process of choosing food, where there are many proteins. In products of this kind there are enough preservatives and additives that provide the necessary taste, minimizing the intake of carbohydrates with fats. If this food becomes a way of life, the constant breakdown of fats will lead to the release of acetone, which will poison the entire body. In especially severe cases, even a lethal outcome is possible.
Secure yourself from this is very simple - just stick to the foundations of a healthy diet and balance.
</ p>>
