The term "protein" should mean active substances that have in their composition interchangeable and essential amino acids. They are capable of providing the human body with the necessary supply of energy. Proteins maintain the balance of many metabolic processes. After all, they are the most important component of living cells. And you need to find out which proteins are which foods.
Beneficial features
Protein is considered one of the most important elements for the development of bones, muscles, ligaments and tissues. The described substance helps the body fight various diseases and infections, improving the state of immunity. Therefore, a person needs to eat protein. Which products contain the specified substance will be discussed below.
Protein is essential for processes such as metabolism, digestion and blood circulation. A person needs to constantly use this component so that his body can produce hormones, enzymes and other useful substances. Inadequate use of this biological “building material” can provoke a decrease in muscle volume, cause weakness, dizziness, heart dysfunction, etc. It is possible to prevent this only by clearly understanding: what proteins are these products?
The optimal dose per day
During the day, the human body needs from 0.8 to 2.0 grams of protein per 1 kilogram of body weight. Athletes should slightly increase the agreed dose, bringing the amount of protein consumed to 2-2.5 grams of protein per 1 kilogram of weight. According to experts, the average intake of the above substances at a time should be 20-30 grams.
Before you plan your diet, you need to determine: proteins - which foods? Surprisingly, the above component can be found in almost any food.
All foods contain proteins, fats, carbohydrates. Whatever products you take for analysis, the content of the above components varies only in percentage terms. Such indicators determine that people give preference to a particular food.
So, protein can be found in almost any product. However, in normal foods, along with proteins, fats with carbohydrates can also be found. This fact plays into the hands of athletes in need of a large number of calories, but is undesirable for those people who want to lose weight. For a good body construction, a considerable amount of protein is required.
Types of Protein Compounds
In nature, protein is found in two types of products - in plants and animals. Protein is classified according to origin. Taking only vegetable protein in food (which products contain this component, we will consider below), one should take into account the need for a sufficiently large amount of food enriched with the aforementioned substance. This information will be useful to vegetarians. It is needed 10% more than with a diet containing animal proteins.
Which foods contain the right amount of substance? Consider this.
Animal squirrels
What foods contain the above substance? This food is meat and dairy. Such products have the optimal amount of protein in their composition. They have the whole spectrum of amino acids of an irreplaceable type. These include the following:
- a bird;
- eggs
- cheese;
- milk;
- serum;
- seafood.
Vegetable protein
What foods contain this protein? These include beans, fruits, and vegetables. The above components of the diet are an excellent source of protein fibers for the body. However, it should be noted here that such products do not fully possess the value that animal food is endowed with.
Nutrient ingredients present in the representatives of the plant world can have a positive effect on the condition of human hair and skin. Fruits can be eaten raw, used as additives for salad, etc. In addition to the optimal set of amino acids, fiber and fat are present in them.
Let us dwell on the list of dietary components that contain protein. Which products contain the most specified component? The list below will answer this question.
Fish and meat products
Beginning our list of animal protein. Which products contain the highest content?
- salmon: has a high concentration of protein - 30 grams per 100 units; has a positive effect on the cardiovascular system, as well as immunity;
- tuna: in 100 grams of the voiced species of fish there are 24.4 grams of protein;
- carp: 20 grams of protein;
- herring: 15 grams;
- pike: 18 grams;
- perch: 19 grams;
- hake: 16 grams.
- Rabbit meat is considered the most dietary meat. It contains a small amount of fat. In a 200-gram serving of such meat is 24 grams of pure protein. In addition, rabbit meat is rich in nicotinic acid (approximately 25% of the daily intake).
- Lean beef - most of the protein here is found in the rump and sirloin. In 200 grams of this meat, there are about 25 grams of protein. Cow meat is also rich in linoleic acid and zinc.
- Egg white and whole eggs. Specified products are characterized by a complete set of amino acids of an irreplaceable type. So, in chicken eggs totaled 11.6 grams of protein. And in quail - 11.8 grams. The protein contained in eggs has a low percentage of fat and is easily absorbed. Also, this product boasts the presence of a large number of vitamins and minerals. In addition, in egg protein there is a considerable proportion of zeaxanthin, lutein and carotenoids.
- Turkey and chicken breasts. A 100-gram serving of such meat contains about 20 grams of protein. The exceptions are wings and legs. Turkey and chicken are also diet foods.
Cereals
Protein compounds present in plants cannot be classified as high-grade substances. Based on this, it should be noted that the combination of legumes and cereals can have the best effect on the body. Such a technique will allow you to get the most complete spectrum of amino acids.
- Croup - consists of whole grains. They are steamed, dried. And grind to the consistency of cereals. There are several varieties of this product, rich in protein:
- buckwheat - 12.6 grams of protein;
- millet - 11.5 grams;
- rice - 7 grams;
- pearl barley - 9 grams;
- barley groats - 9.5 grams.
- Oat flakes and bran - can have a beneficial effect on the state of the blood, lowering the level of cholesterol in it. Products made from such ingredients are rich in magnesium and protein (100 g contains 11 grams of pure protein).
Legumes
It is not surprising that many representatives of the Far Eastern peoples prefer soy and beans. Indeed, in such cultures there is a considerable amount of protein. At the same time, soy fats and cholesterol are practically not present in soy.
- Beans - as a rule, such food contains vitamins PP, A, C, B6 and B1, some minerals - phosphorus and iron. In half a cup (100 g) of the finished product, there are 100-150 kcal, but about 10 grams of protein .
- Lentils - 24 grams.
- Chickpeas - 19 grams.
- Soy - 11 grams.
Milk products
If we talk about food containing animal protein (in what products it is, is presented below), it is impossible not to touch on this category:
- Dairy products. In terms of digestibility, fat-free varieties come first. We list them:
- yogurt - 3 grams;
- yogurt - 2.9 grams;
- milk - 2.8 grams;
- fermented baked milk - 3 grams;
- cheeses - from 11 to 25 grams.
Seeds and nuts
- Quinoa is a cereal of South American origin, in structure remotely resembles sesame tree seeds. In such a product is present in considerable quantities: magnesium, iron, copper and manganese. The protein component is at around 16 grams.
- Walnuts - 60 grams.
- Chia seeds - 20.
- Sunflower Seeds - 24.
Fruits and vegetables
Such dietary components are able to boast of the optimal ratio of vitamins C and A. They also contain selenium. Calorie content and fatty component in these products are very low. So, here are the main foods that are high in protein:
- broccoli;
- Red pepper;
- onion;
- asparagus;
- Tomatoes
- Strawberry;
- kale, etc.
Proteins and Carbohydrates
Today, there are many diets. They are usually based on the right combination of proteins, fats and carbohydrates. Take the Atkins diet. This is a fairly well-known carbohydrate-free diet. Carefully studying the recommendations, each reader asks a legitimate question: "What are these foods? Where are proteins and carbohydrates?" Below we consider the main products in terms of the content of these substances:
- Meat. This product does not contain carbohydrates at all, but the complex process of its processing through seasonings, salt and sugar can slightly change its composition in the finished form. That is why sausage, ham and other processed foods can not be attributed to food rich in specified substances. A sufficiently high concentration of proteins is observed in veal, turkey, beef, pork, lamb, fish, etc.
- Monosaccharides are present in milk and all products derived from it. Cream along with cheeses (fatty) are characterized by a low content of carbohydrates.
Low protein foods
Foods with a low protein content cannot have such a beneficial effect on the body as high-grade ingredients. However, excluding them from the diet is not fully recommended.
So, which foods are low in protein:
- marmalade - 0 grams;
- sugar - 0.3 grams;
- apples - 0.4 grams;
- raspberries - 0.8 grams;
- raw Russula - 1.7 grams;
- prunes - 2.3 grams.
You can continue the list for a very long time. Here we have identified the poorest food in terms of protein content.
Conclusion
Answering the question "proteins are what products", we hope that you fully understand how important it is for the body to receive a balanced diet. Therefore, it must be remembered that, no matter how useful proteins are, a person also needs fats and carbohydrates.