Proteins are substances necessary for the body to function. They are involved in building 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 absorption of carbohydrates, fats, vitamins and minerals. The body can not store proteins, so their replenishment is necessary daily. Consider which foods contain a lot of protein.
The most valuable proteins in composition are found in foods of animal origin: milk, fish, meat, eggs. They are rich in essential substances that the human body cannot produce on its own. There are approximately 150 amino acids in nature, of which people need twenty. The body produces twelve itself, but eight comes with food from the outside. Such amino acids are called essential. The richest in them are soy, fish and beef. That is why they should be present daily in the diet.
Protein-rich foods are eggs. They differ from other foods in that the proteins contained in them are absorbed almost completely. Proteins of sour and fresh milk are also of high value. The degree of their assimilation reaches 85 - 90%. They have one more positive property - they can completely compensate for the lack of various amino acids in the body.
The list is not limited to this. We also list in which foods a lot of protein. Chicken Breast contains easily digestible proteins. Their biological value is second only to milk proteins and fermented milk products. Pork and beef are slightly lower in digestibility. In order to get the most benefit, you need to eat them boiled. Fat reduces the percentage of digestibility. For the same reason, do not get involved in chicken skin.
We continue to list in which foods a lot of protein. We now touch on plant foods. These are lentils, peanuts, wheat and rye bread, legumes, buckwheat porridge, sunflower seeds. These products can be eaten either as independent dishes, or added to soups, salads.
A lot of protein in cheeses. For example, parmesan contains about 42 grams. protein. But not everyone loves or can afford such a 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. Also, which foods have a lot of protein? Easily digestible protein found in beans. In 200 gr. approximately 25 - 30 gr. protein.
The daily protein intake for a person depends on their lifestyle. Women need to eat at least 30 grams. protein. Men's need for it is much greater - up to 55 gr. per day. If a man goes in for sports, then the protein norm increases to 100 grams. What kind of food contains a lot of protein so that it can fully satisfy human needs? We take into account 30 gr. protein:
- 100 gr. boneless boiled meat (lamb, beef, pork);
- 100 gr. turkey or chicken breast;
- 100 gr. fish (tuna, sardine, salmon);
- 2 eggs;
- 2 tbsp. l pumpkin or sunflower seeds;
- 3 tbsp walnuts, almonds.
It is impossible to oversaturate the body with proteins, since it will take the right amount for itself. There are necessary proteins of both plant and animal origin. Do not go to extremes, that is, become an avid vegetarian or carnivore. Refusing any kind of protein can lead to major malfunctions in the body. Lack of protein primarily affects the immune system, muscles, and then on the work of all organs. Since the body begins to consume protein from itself. Therefore, foods rich in amino acids, especially irreplaceable, should be included in the diet daily. This is especially true for children and adolescents. Lack of protein for them can affect developmental disorders.