protein foods, their health benefits, and their importance in the diet
Protein foods play an important role in a healthy diet. They provide essential nutrients and support the body's efforts to maintain muscle mass, regulate blood sugar levels, and digest food. . Continue this article to get acquainted with the classification of protein-containing foods and the rules for their use.
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we talking about Proteins being an essential nutrient, without which the diet cannot be considered complete. The lack or deficiency of this macronutrient in the body leads to serious health problems. Therefore, our table should contain foods containing a large amount of protein.
What should I pay attention to Nutrients can be taken from food of animal and plant origin. To get the required daily allowance, it is important to know which foods in which protein is present in sufficient quantities. In most cases, it is not only healthy but also tasty.
The importance of protein foods in the diet
Protein is one of the most important food components in the human diet, as well as fats and carbohydrates. And if we consume the first two nutrients in sufficient quantities, then the protein mode is much more complicated. All reactions occurring in our body are impossible without the participation of this substance. Therefore, to prevent its deficiency, it is necessary to eat foods containing a large amount of protein.
It contains amino acids, some of which the human body cannot synthesize itself. Therefore, to establish metabolic processes, it is recommended to consume nutrients with food.
The main functions of protein:
- Construction. The muscles of our body are constantly working, stretching, and contracting even when we make simple ordinary movements. For their normal functioning, a sufficient amount of myosin and actin proteins, of which muscles are composed, is needed.
- Nutritious. One gram of protein contains 4 calories, that is, 16.75 joules of energy enter the body.
- Transportation. Thanks to hemoglobin, oxygen, along with blood, enters all tissues and organs of the body.
- Protection. Immunoglobulin proteins protect immunity and protect the body from the effects of various viruses and infections.
According to their composition, proteins can be divided into two groups:
- The whole, which contains 8 amino acids, is very necessary for Man. Foods containing a large amount of these proteins: egg yolks, meat, fish, and dairy products.
- Flawed. That is, those that do not contain at least one of the most important amino acids. These proteins are found in vegetables, fruits, cereals, cereals, legumes, soybeans, and nuts.
In addition, proteins are:
- Animals (full). They are rich in animal products such as meat, fish, seafood, eggs, and dairy products.
- Vegetable proteins (inferior). They enter our bodies with plant products (fruits, vegetables, nuts, beans, etc.)
Even though animal proteins are richer in essential amino acids than vegetable proteins, the latter still has more benefits for humans. The fact is that it is easier for the body to absorb them due to the minimal content of fatty acids and cholesterol. However, experts recommend including foods containing a large amount of protein, both of plant and animal origin in the diet.
note
It should be noted that legumes, which include lentils, peas, and beans, although they belong to protein foods, contain more carbohydrates in their composition than proteins. Nuts are rich in fat. This should be borne in mind when planning your diet.
Daily consumption of protein foods
For good health and normal functioning, both the male and female body need one gram of protein per kilogram of body weight. But here we are talking about people who are not actively involved in sports and do not experience serious physical exertion.
For the rest, the daily protein intake will be slightly higher. The amount of nutrients ingested depends on the intensity of the training. If you exercise to lose weight, it is recommended to consume 1.6-2.0 grams of protein per kilogram of weight. This helps to strengthen muscles, while weight loss occurs due to the burning of body fat.
But lovers of power loads should eat foods with a large amount of protein to gain muscle mass, based on the calculation: 1.3-1.6 grams per kilogram of weight.
Lack and excess of protein foods
a person feels when there is not enough protein in his body:
- Weakness and fatigue.
- Frequent headaches
- Discomfort in the heart area.
- He suffers from a sleep disorder.
- Faced with hair loss, brittle nails, and deterioration of the skin.
- Tissue regeneration slows down wounds, and wounds heal poorly.
Brittle hair, rashes on the skin, a decrease in muscle mass - this is not the whole list of consequences caused by protein deficiency. Many people experience discomfort associated with swelling of the lower extremities or the appearance of bags under the eyes, which are caused by the accumulation of fluid in the body. In addition, if the protein level is too low, a person runs the risk of developing serious problems with the work of the heart, kidneys, and liver.
Basically
protein deficiency is detected in vegetarians, adherents of mono-diets, people of retirement age, and those whose standard of living is low. In addition, people with diseases of the gastrointestinal tract or kidneys often suffer from it, as well as athletes who are forced to adhere to a strict diet so as not to gain weight. These are, for example, gymnasts, models, or ballet dancers.
The exclusion of foods containing a lot of protein from the diet is dangerous to human health. Therefore, the body must get enough nutrients.
On the other hand, you don't need to indulge in protein intake either. Its excess can cause metabolic disorders and the functioning of the central nervous system. Also, a negative consequence is the deposition of fat in the liver, and calcium leaching, which leads to a deterioration in the condition of hair, nails, and skin.
The 15 best protein foods
Some foods contain a lot of protein, but eating them in their pure form is harmful to human health. For example, 100 grams of powdered milk contains 33 grams of protein. But who will eat it constantly?
Therefore, we bring to your attention a list of foods with a large amount of protein that you can include in your daily diet:
protein foods, Eggs
They contain 6-7 grams of nutrients, which include all twenty amino acids. Egg white is a natural protein that is absorbed by the human body 95% easier than other products. In addition to protein, eggs are rich in other useful substances, including vitamins D, B12, choline, and other trace elements.
Milk
Milk, The amount of protein is 8 grams. The product is saturated with vitamin B2, calcium, and phosphorus. Lightweight chocolate milk drinks. Sour-milk products have the same useful composition, therefore they are recommended for use by people who find it difficult to digest milk.
protein foods, Dairy products
As mentioned above, in terms of protein content (8 grams) and other trace elements, fermented milk products (kefir, fermented baked milk, yogurt, cottage cheese, etc.) are in no way inferior to milk. Consequently, it is edible and should be.
For example, low-fat cottage cheese contains casein protein, which is absorbed by the human body by 97%. This product is indispensable for anyone who wants to lose weight, as it contains very few calories.
Greek yogurt contains 10 grams of protein, B vitamins, calcium, magnesium, and many probiotics. And casein and whey protein contained in it significantly reduce the level of lactose. Therefore, such yogurt is recommended for people with its intolerance.
Cheese
Nutritionists do not recommend using this product at night and in large quantities, as it has a high fat content. However, cottage cheese is very useful, as it contains 11 grams of protein, phosphorus, calcium, selenium, vitamins B2, and B12, and other elements. Among the leading varieties are parmesan, mozzarella, cheddar, and swiss cheese.
protein foods, Whey protein
Whey is a product obtained during the cheese-making process, from which protein is then made. It contains 27 grams of complete protein and many useful substances.
Meat
The protein content in different types of meat is 16-20 grams. As well as a large number of vitamins, microelements, and microelements. But since this is a rather heavy product, it is better to boil it or steam it. Beef is more easily absorbed by the body, and chicken and Turkey are considered dietary varieties.
protein foods, Fish, and seafood
This type of product enriched with protein (21-29 grams) also contains omega-3 fatty acids, iodine, phosphorus, and other useful and nutritious substances. The amount of protein in different types of Fish and seafood is different. For example, in tuna 29 g, in Salmon - 21 g, in shrimp - 18 g.
Nuts and nuts
Including a handful of nuts in your daily diet will help protect you from various diseases. In addition to proteins (about 20 grams, depending on the Variety), the product is saturated with fats and useful trace elements. The most useful of them are peanuts (26 grams), almonds (19 grams), cashews, and pistachios. In addition, pumpkin, sunflower, and flax seeds also have a rich protein composition. Remember that, despite their usefulness, nuts are high in calories, so you can't eat a lot of them.
protein foods, Soybeans
People suffering from lactose intolerance are advised to consume soybean oil, drinks, and tofu, which can replace dairy products. The protein content in soybeans is 13 grams, which accounts for 30-50% of the total composition, which also includes vitamins A, B6, B9, and C, zinc, magnesium, iron, calcium, phosphorus, sodium, and potassium.
Legumes
The benefits of legumes are enormous, as they contain many nutrients, in particular folic acid, which is necessary for a woman during pregnancy. And, of course, protein (8 grams). From lentils, peas, beans of any kind, and asparagus, you can cook many delicious and nutritious dishes.
Buckwheat porridge
Buckwheat porridge is an indispensable product for full body saturation with useful vitamins and minerals. In addition to protein (13 grams), cereals are also rich in iron, magnesium, calcium, and vitamins A, B6, C, and D.
protein foods, Cereals
The average amount of protein in cereals is 6 grams. And, of course, each cereal of this type has many nutrients and useful substances in its composition. Hercules (oatmeal) contains 10-12 grams of protein and is absorbed by the body very quickly. Porridge for breakfast will saturate and energize for the whole day. There is also a bean called quinoa. This exotic culture, which is very rare in our sale, contains 14 grams of protein.
Football
There are few lovers of this product, but nevertheless, Brussels sprouts are very useful for use in soups, salads, and various snacks. Contains 4 grams of protein, fiber, phosphorus, and vitamins A and C.
Broccoli
Broccoli puree is one of the first dishes that are given to children as complementary foods. After all, it contains 3 grams of protein, many vitamins, minerals, fiber, iodine, and antioxidants. The latter helps prevent the formation of malignant tumors and fight cancer cells.
Mushrooms
Mushrooms can be attributed to products that contain a large amount of protein (3.1 grams), little fat, and carbohydrates. Therefore, its benefits are invaluable. It is recommended to use it boiled, fried, or dried. An important factor is that the environment greatly affects the formation of mushrooms, so they should be collected in an ecologically clean area.
Nutritionists emphasize the importance of eating protein foods daily but in reasonable quantities. Diversify your menu with dishes containing foods that contain a large amount of protein.
How to eat protein foods
There is an assumption that the human stomach cannot process more than 30 grams of protein at a time, so the daily rate should be distributed evenly. But experts refute this theory, saying that the proportion of portions in which nutrients are consumed during the day is insignificant, and the total volume is of paramount importance.
Protein absorption occurs as follows:
the substance, entering the stomach, breaks down into amino acids or their compounds (peptides), after which it passes into the intestine. It is in it that absorption into the blood occurs. The speed at which this movement occurs is a factor in protein absorption.
To properly absorb nutrients, the human body produces the hormone cholecystokinin, which allows you to regulate digestion. If the stomach receives more substances than the intestines can take, under the influence of this hormone, the absorption rate decreases. Thus, there is complete assimilation of protein.
Focusing on the above, we conclude that the daily protein intake can be divided into five meals, or taken in one meal. And in fact, in another case, it will be completely absorbed. However, if you are trying to lose weight, then your menu should be based on the number of calories you eat.
Notes:
Nutritionists recommend eating a balanced diet. Do not limit yourself to eating foods that contain a large amount of protein and are low in fat and carbohydrates. All substances are necessary for the normal functioning of the body. Recommended daily proportions: proteins - 25-35%, fats - 25-35%, carbohydrates - 30-50%.
All foods containing protein should be eaten with caution. For example, the leaders in the content of nutrients are red caviar (30 grams of protein per 100 grams of product), and tuna (22-23 grams per 100 grams). But we must take into account that an excess of salt does not benefit the body, but harms, therefore eating 100 or 150 grams of caviar at a time always leads to fluid retention and the appearance of edema. But the same amount of tuna can be safely consumed at a time.