Vegetable proteins
Protein- an essential component of human nutrition. Without enough protein, our body simply cannot maintain its vital functions. This is especially true for athletes. After all, physical activity enhances the natural process of decay and restructuring of muscle tissue, and therefore, the need for "building material" for muscle cells - amino acids - increases.Where do amino acids come from? Some of them are synthesized by the body itself, but this requires a nitrogen source, that is, protein. Others (irreplaceable) human body must receive with food.
Again, dietary protein is used to obtain them.
The problem of sources of dietary protein is especially acute in strength sports, since it is in them that muscle catabolism (breakdown) is most pronounced. Therefore, in order not only to maintain, but to build up muscles, increase strength, endurance, an athlete must receive enough protein.
What foods should be included in the diet of athletes?
I'll start with the most neglected - plants.
Greens for mass
Yes, legumes and cereals, which for most bodybuilders are primarily a source of carbohydrates, are also high in protein. Soybeans and beans surpassed even meat in this indicator. No wonder soy products form the basis of the diet of the peoples of the Far East. Lentil soup is almost more nutritious than meat soup, and not worse in taste. Soy produces products that taste like meat, but do not contain unsaturated fats and cholesterol.
But for some reason, the pitching for beans and peas does not break, preferring chicken and cottage cheese.
Disadvantages of plant proteins
Why, when it comes to protein sources, dairy products and meat are first of all remembered, and not, for example, peas or soybeans, although the protein content in them is quite high?
Alas, vegetable proteins are largely defective, that is, they do not contain a complete set of essential amino acids. There is such a concept - "limiting amino acid", that is, an amino acid, the content of which in a protein is most strongly different from the ideal. Based on the content of the limiting amino acid, the biological value is calculated. According to this indicator, plant proteins lag far behind animals. Soy protein is closest to its usefulness. It is followed by lentil protein.
Potato protein is almost complete, but low (about 2 percent dry weight). Therefore, protein from plants has a relatively low biological value, that is, it is absorbed by 50-60 percent (proteins of eggs and milk - up to 100 percent).
There is another problem with legumes: the stachyose carbohydrate contained in them has a bad effect on the intestines. The well-known expression "ate peas" implies abundant eruptions of gases.
Unpleasant and not conducive to fruitful work.
Protein content in herbal products(percent of dry weight)
As science shows, when you eat several sources of protein, their biological value increases significantly. Hence the conclusion: correctly combine plant and animal food! For example, using together different types legumes, cereals and dairy products, you will bring the biological value of the protein they contain to almost 100 percent.
For example, the widespread combination of cereals with milk leads to better absorption of both.
Cooking improves the absorption of protein by changing its structure. Special methods allow you to overcome the difficulties with the digestion of plant proteins. In particular, the same "meat-like" soy products are much easier to digest than minced meat.
In addition, a varied food contributes to better assimilation, since the uniformity of the menu greatly disrupts the enzymatic work of the pancreas.
By experimenting, you can find the optimal dietary formulations for you, which is absolutely essential if you want to increase the "efficiency" of food.
Create a meal plan that complements plant and animal foods. Observe compatibility, of course. Legumes do not go well with milk and may not go well with fermented milk products, except for cheese and sour cream. There are no problems with meat. Try to add vegetables whenever possible for better absorption and digestion.
Tip: legumes need to be soaked in cold water for 3-4 hours, and then drain the water, add fresh and put on fire. Then the food cooks faster and you avoid gassing problems, as the gas-causing substances are removed by soaking.
Now you know that plant protein can be successfully used as a complete component of your diet.
Meat, fish, poultry
Animal products tend to provide the bulk of the protein in the diet of ordinary people. A significant part of bodybuilders and security officials also eat specially selected meat and fish products, consuming huge amounts of poultry and tuna. Fierce controversy boils around red meat: some argue that it is harmful, while others, on the contrary, praise the advantages of meat proteins over all others.
Meat of animals, birds and fish, have a fibrous structure, since meat, roughly speaking, is muscle tissue. However, the stiffness of the bonds between fibers can be different. The softest meat is in fish, the toughest is in wild animals. Accordingly, the tougher the meat, the more difficult it is for the body to digest and assimilate it.
Another common feature is high protein content, as muscle tissue is the most active of the body tissues.
Muscle fibers (myofibrils) are protein-rich cell formations. Consequently, the overall proportion of protein in meat is very high.
Meat, fish and poultry have different biological values. The harder the product is, the worse it will be absorbed. You can combat this by turning the meat into minced meat, but neither chopping nor cooking will ensure 100 percent absorption. Mechanical processing of meat is accompanied by no more strong denaturation of meat protein than cooking.
(Denaturation of proteins is a change in the native conformation of a protein molecule under the influence of various destabilizing factors. The amino acid sequence of a protein does not change).
Thus, the biological value of meat proteins does not exceed 70-80.
Recently, a variety of game has become popular. Foreign magazines advertise ostrich meat in the form of sticks, bison sausage and other exotic things. Alas, although wild animals are not as fat as domestic animals, their muscles are denser and meat is even less digestible.
conclusions:- Choose low-fat foods. If the goal is to get protein, and not gain calories from fatty meat;
- Prefer fish and lean poultry over red meat. Because you need to eat often, then these products will have time to be digested and absorbed. Red meat takes longer to digest. If you get carried away with red meat, it will not have time to digest and problems with digestion will arise. But this does not mean that you need to completely abandon red meat, just use it a little less often than poultry and fish;
- If you are on a diet, then get rid of the broth! A fair amount of fat goes into it;
- Avoid fried foods, especially those with a lot of fat. The best option is to steam or in a pressure cooker.
- The article did not mention eggs. ...
- Where are the nuts? And there will be a separate article about nuts!
Text: Tatiana Firsova
For most diets, the rule of thumb is that fiber and protein are two foods that should be in any diet and taken into the body with every meal. Protein is the building block from which the body builds muscle tissue and fiber aids in digestion.
Why does the body need protein and fiber
With every meal, protein and fiber work to create a feeling of fullness in the body, increase the thermic effect and reduce the effect of the body's "glycemic response". The glycemic response refers to two things: first, the rate at which ingested carbohydrates are converted to sugar, and second, the level of insulin spike. The slower the process, the less sugar is sent to the fatty tissue for storage. In addition, choosing the “right” fats and limiting your intake of saturated fat from dairy and meat can prevent heart disease, obesity, and metabolic syndrome.
Protein and fiber rich foods
A complete protein diet should include the following foods:
- milk and yogurts - one cup of skim milk contains 8.4 g of protein;
- eggs - one large, hard-boiled egg contains 12.5g of protein;
- fish, which, in addition to protein, is also rich in omega-3 fatty acids, which are good for the heart;
- meat, including poultry;
- soy - for strict vegetarians, soy is the only non-animal source of complete protein, and a cup of cooked soy contains 22g of complete protein.
The list of sources of deficient proteins is more varied and includes nuts, legumes, grains, peas, peanut butter, seeds, and vegetables. For example, two scoops of peanut butter contain 8g of protein. A 100-gram serving of tofu cheese contains 10g of protein. Nutritionists recommend combining different types of defective proteins to provide the body with the maximum amount of all nine amino acids. For example, a dish made from a mixture of rice and beans, or a simple wheat bread sandwich with peanut butter, already provide the body with a full spectrum of amino acids.
Some meals can be prepared to include foods rich in both protein and fiber. For example, a salad with fried chicken or beef will contain both protein and insoluble fiber. A cup of diced chicken contains 43g of protein. A 300g portion of beef will give your body 105g of protein. A cup of lettuce, a large tomato, or a medium-sized cucumber will add 3.5g of fiber per cup. Nuts contain high doses of both fiber and protein. For example, a cup of cashews contains 4g of fiber and 21g of protein. And a sandwich made from whole grain bread and poultry can be safely called a "nutritional powerhouse."
Eating foods high in fiber helps prevent constipation and diverticulitis, helps the body control blood sugar levels, and also lowers bad cholesterol levels in the blood, which means that the risk of heart disease is reduced. Dietary fiber is the parts of plant foods that our bodies cannot digest. Good sources of dietary fiber include fruits and vegetables, nuts, whole grains, and legumes (beans, peas, and lentils). An adult's body should be getting at least 30g of fiber a day.
Sample menu for the day
One day of a diet high in fiber and protein might look something like this:
Scrambled eggs made with two eggs (12g protein) and half a glass of chopped vegetables (4g fiber). And for dessert, eat a cup of raspberries (8g fiber).
Wholemeal flour loaf (or pork flour), 100g turkey breast, cheese and apple. All this will give you approximately 20g of protein and 8g of fiber. You can also add half a cup of cottage cheese (14g of protein) and fruit salad.
Chicken breast along with boiled broccoli and whole grain couscous.
It should be remembered that a diet high in fiber and protein does not guarantee you healthy eating automatically. Some sources of animal protein, such as fatty meats or nonfat dairy products, contain very a large number of harmful saturated fats and cholesterol, which are bad for the heart. In addition, too much protein in the diet can lead to weakened bones and impaired acid balance in organism. Therefore, before starting a diet, consult your doctor.
Protein, aka protein (from the English protein) is a complex organic compound, a chain of amino acids connected in series with each other, twisted around its axis and forming a three-dimensional structure. Protein is the structural backbone of most body tissues. He participates in almost all physiological processes.
For full functioning, a person must receive a certain amount of protein with food, namely from 1 to 1.5 g of protein per 1 kg of body weight. Getting this amount of protein is desirable from natural food (at least most). The types of protein depend on their sources. Proteins are divided into plant and animal proteins. What is the difference between animal protein and vegetable protein, we will consider below.
Protein types
The body receives protein from products of animal and plant origin, which determines the division of proteins into species.
We will talk about the differences between these two types of protein below, in this section we will give the most valuable sources of protein, both plant and animal origin:
- Sources of animal protein: Milk, eggs, cottage cheese, meat, poultry, fish, animal by-products (kidneys, hearts, liver, etc.).
- Sources of Vegetable Protein: Legumes, peas, wheat, rye, quinoa, some types of nuts (, walnuts).
How do you calculate your protein requirement?
To figure out exactly how much protein is needed for stable growth, it is worth considering several factors that are often ignored:
- Net weight without body fat. So the fantastic numbers will turn into quite real and acceptable ones. Net weight is calculated using the formula: total weight -% body fat. And already from it, the total intake of protein is calculated.
- Metabolic rate. People with slow metabolism need on average 30% fewer protein structures than individuals with fast metabolic processes.
- Amino acid composition of protein. If you eat a complex protein, calculate the data in the table. But if you're on a vegetarian diet and are working with plant-based protein, try to fill the full amino acid profile. To do this, count only half of the incoming protein from each amino acid profile.
The table reflects the need for protein, depending on physical activity:
Average protein dosage per day | Intensity of physical activity |
| 0.3-0.5 g of protein per kg of body weight. | To maintain normal functioning without strenuous exercise |
| 0.7-1 g | To maintain a stable level of muscle tissue during the early stages of training with iron |
| 1- 1.2 g | For a gradual set of muscle mass in conditions of stable physical exertion and excess calorie content no more than 10% of the consumption |
| 1.5-2 g | For a gradual set of muscle mass in conditions of stable physical exertion, in conditions of a small calorie deficit (up to 10% of the total consumption) |
| 2-2.5 g | To preserve muscle tissue in conditions of severe drying |
Let's make a reservation right away that the consumption of protein in excess of 2 g per kg of body weight requires additional consumption of water - 30 ml for each gram of protein.
What is the difference between plant and animal proteins?
To answer the question, what is the difference between animal and vegetable proteins, let us return to the definition of proteins. Protein is made up of amino acids. It is the amino acid sequence that determines the properties of the protein.
When talking about pork, many fitness experts angrily wrinkle their noses when they advise removing this meat from the diet. And completely in vain! The protein content in lean pork is 19.4 g of protein per 100 g of product, with a low fat content - only 7-9 g. Let's not forget that choosing and cooking pork is much easier than beef.
Let's move on to the beef. The most preferred source of protein is the tenderloin of this type of meat. It contains about 19 g of protein per 100 g of product. As you can see, nothing fancy - however, it is believed that beef is the preferred protein source over pork. Objectively, this statement does not correspond to reality.
One cannot fail to mention such a high-quality type of protein as fish protein. Red fish or white is not that important. Hake (16 g protein per 100 g), perch (18.5 g) or cod (17.5 g) contain the same quality protein as (21) or (21.6).
Eggs
Let's not forget to mention egg white - easily digestible, it contains a full spectrum of amino acids, rich in branched chain amino acids (). One chicken egg, in holds 3-7 g of protein on average, depending on the category.
The sources of protein are listed above, as it is not difficult to guess, these are animal proteins. Their feature is the almost complete absence of carbohydrates in 100 g of the product - in other words, they consist of fat, water and protein. On the one hand, this is a plus for those who adhere to a high-protein diet with limited carbohydrates in the diet. On the other hand, no one canceled the human need for fiber. At least people living in the European part of Russia need it. And here plant sources of protein come to our aid, especially cereals.
Cereals
When talking about balanced sports nutrition, buckwheat and oatmeal always appear. And this is no coincidence - the first contains 12.6 g of protein per 100 g of the product, the second - 11 g, and there and there about 60 g of carbohydrates with a low fat content (less than 5 g). And although the protein in these cereals is inferior in amino acid composition, with the parallel use of animal sources of protein, cereals perfectly complement the diet, becoming a source of fiber and energy.
To be fair, let's make a remark. There is not so much fiber in cereals. The best source is fibrous raw vegetables. Do not forget that consuming large amounts of animal protein requires the inclusion of additional sources of fiber in the diet.
The benefits and harms of each type
It's strange to talk about the dangers or benefits of any kind of protein, but some of the nuances should be mentioned. The fact is that our body, as a result of evolution, has adapted to the use of only certain protein structures. Unaccustomed to us sources of protein in varying amounts produce metabolites that can harm or slow down progress in achieving one degree or another.
First of all, this applies to vegetable proteins and in particular soy products. Soy protein contains amino acids that the body converts into phytoestrogens. These compounds lead to a slowdown in the growth of strength indicators, the appearance of female-type body fat, and with prolonged use, they can cause gynecomastia.
Note: Another product containing phytoestrogens is brewer's yeast, which is also sometimes used by athletes due to its high protein content.
But this does not mean that you do not need to eat vegetable proteins - it is enough to select the right sources and limit the total intake to 15-20% of the total protein.
Unfortunately, animal protein is also not all right. The protein found in red meat contains D-carnitine and other transport amino acids in its structure. When they enter the body along with adipose tissues, they extract harmful and useful cholesterol from them. The former is rapidly metabolized into plaque cholesterol, which has an extremely negative effect on the health of blood vessels. Such deposits are especially dangerous for athletes over 35 years old.
Conclusion
For complete protein synthesis, we need a full spectrum of amino acids. We obtain it from animal protein sources or by alternating between different vegetable protein sources. Which path you choose depends only on you. The result of the competent use of protein is a healthy complexion, strong nails, healthy skin and hair, a low percentage of body fat, and well-being. Treat your diet responsibly! Be healthy!
Properly organizing food means saturating it with the required amount. necessary for the body substances, while minimizing the "bad" cholesterol. To formulate a diet properly, you need to have an idea of what foods contain a lot of protein, coarse dietary fiber and polyunsaturated fatty acids. The tables below will facilitate this task.
One of the common misconceptions sounds like this: "Fat people eat well, which means that the lack of vitamins and other substances necessary for the body does not threaten them." However, overweight people very often suffer from a deficiency of complete protein, fiber, vitamins and minerals - that is, essential substances that must be supplied to the human body every day. The reason is that being overweight is not so much a sign of "quality" nutrition as a passion for high-calorie foods. Such products are not sources of polyunsaturated fatty acids and dietary fiber, but contain a lot of fats and carbohydrates, moreover, they have a very poor vitamin and mineral composition.
To lose weight, you must first of all normalize the metabolism, and without good nutrition this is impossible. To do this, you need to know which foods contain a lot of protein and others. nutrients... If you systematically refuse different food groups, as is often the case when they go on a "diet", this threatens with vitamin deficiency, which manifests itself in all sorts of disorders, ranging from decreased performance and ending with serious illnesses.
What foods contain a lot of protein (with a table)
Protein sources should be present daily in the diet of any person, including those who are losing weight. Protein is essential for maintaining health and an active life. To properly formulate your diet, choose foods with the maximum amount of complete (animal) protein per serving. This will allow you to feel better and not feel hungry for longer, as well as avoid consuming extra calories with food. An adult man should receive about 70-80 g of protein with food per day, and a woman - about 60-65 grams. Where protein is high, see the table below.
Table "Where there is a lot of protein":
| Animal protein | Vegetable protein | ||
| Products | Content (g / 100 g) | Products | Content (g / 100 g) |
| Veal | 36,2 | Broccoli | 33,6 |
| Lamb | 35,5 | Peanut | 29,6 |
| Beef | 34,3 | Cauliflower | 27,3 |
| Hen | 32,8 | Peas | 27,0 |
| Pork | 32,3 | Eggs | 19,5 |
| Tuna | 30,0 | Legumes | 18,1 |
| Turkey (white meat) | 29,9 | Grain bread | 17,1 |
| Turkey (dark meat) | 28,6 | Walnuts | 16,7 |
| Duck | 23,5 | Spaghetti | 15,9 |
| Seafood (shrimp) | 20,5 | Potato | 11,7 |
| Hard cheese, low-fat | 17,3 | Celery | 11,2 |
| Soybeans (beans) | 16,6 | Avocado | 10,7 |
| Fish (average) | 16,0 | Strawberry | 7,5 |
| Low-fat cheese | 12,4 | Rice | 7,3 |
| Milk (processed) | 7,9 | Carrot | 6,5 |
As you can see from the table "What foods are high in protein", chicken, turkey, veal and beef are excellent sources of nutrients for those who are watching their figure.
Where are many polyunsaturated fatty acids?
Polyunsaturated fatty acids help the body lose weight, as well as preserve the beauty of the skin, hair, nails, maintain vascular health and an active brain. You need to get about 3-5 g of omega-3 fatty acids daily from food. Find out where polyunsaturated fatty acids are found in this table.
Table "Where are polyunsaturated fatty acids found":
| Products | Omega-3 acid content (mg / 100 g) | |
| Eicosapentaenoic acid | Decozapentaenoic acid | |
| Acne | 1300 | 2100 |
| Lamprey | 1300 | 2100 |
| Tuna | 900 | 1800 |
| Mackerel | 842 | 1673 |
| Fatty smoked fish | 698 | 1192 |
| Anchovies | 590 | 1153 |
| Mussels | 444 | - |
| Halibut | 440 | 520 |
| Rainbow trout | 421 | 1251 |
| Baltic herring | 413 | 586 |
| Salmon | 375 | 1002 |
| Sea bass | 373 | 649 |
| Trout | 345 | 1002 |
| Flounder | 284 | - |
| Whitefish | 263 | 492 |
And although eel and lamprey are, frankly, very rare in our diet, many other types of sea fish, such as trout, can be worthy replacements.
Where is a lot of dietary fiber?
Dietary fiber is needed by the body so that the food eaten does not stay longer than it should be in the body, as this can lead to intoxication, weight gain and, ultimately, obesity. Dietary fiber is involved in the formation of normal intestinal microflora, which is responsible for the completeness of assimilation of food and protects the body from the accumulation of excess weight. Every day with food, you need to get about 20 g of soluble and insoluble dietary fiber. See the table for where dietary fiber is in sufficient quantity.
Table "Where are coarse dietary fiber":
| Products | Dietary fiber content (g / 100 g) | |
| Soluble | Insoluble | |
| Flax-seed | 19,9 | 18,7 |
| Soybeans | 11,9 | 10,1 |
| White beans | 5,24 | 18,0 |
| Peas (dry) | 5,1 | 11,6 |
| Oats | 4,76 | 4,91 |
| Rye | 4,7 | 8,45 |
| Sesame | 3,22 | 7,96 |
| Wheat | 2,89 | 10,4 |
| Avocado | 2,52 | 3,81 |
| Sunflower (seeds) | 2,5 | 3,8 |
| Coconut | 2,1 | 6,9 |
| Poppy seed | 2,0 | 18,5 |
| Dried figs | 1,9 | 11,0 |
| Quince | 1,41 | 4,51 |
| Corn (seeds) | 1,15 | 8,56 |
Thus, the best sources of dietary fiber are beans, peas, cereals, wholemeal breads, vegetables, and fruits.
What foods contain a lot of cholesterol (with a table)
Now that you know where there is a lot of protein and where the coarse dietary fiber is found, it's time to learn about the so-called " harmful products". All animal products contain cholesterol, unlike plant foods. There is a lot of cholesterol in the diet of a modern person, which is why it is necessary to limit foods containing it in your diet. It is not recommended to receive more than 300 mg of cholesterol per day with food. It is well known that excess cholesterol significantly increases the risk of atherosclerosis and other cardiovascular diseases. You can find out which foods are high in cholesterol from the table below.
Table "What foods have a lot of cholesterol":
| Products | Products | Cholesterol content (mg / 100 g) | |
| Caviar red, black | 300 | Hard cheese | 90 |
| Liver | 270 | Beef | 86 |
| Yolk | 225 | Mutton | 80 |
| Shrimps | 200 | Duck | 78 |
| Butter | 180 | Hen | 73 |
| Ice cream | 120 | Veal | 64 |
| Lean pork | 100 | Turkey | 63 |
| Sour cream 10% fat | 100 | Cottage cheese 9% fat | 40 |
| Carp | 96 | Boiled sausage | Up to 40 |
| Herring | 95 | Cod | 30 |
As you can see from the table "Which foods are high in cholesterol", caviar is the most significant source of this organic compound. However, overuse of butter, ice cream, sour cream and eggs will also have negative effects. The products on the right side of the table are more preferable for those wishing to lose weight.
Proteins (proteins) are the basis of life. They are of animal and plant origin. Animal proteins are found in meat, fish, seafood, poultry, dairy products, eggs. The ratio of amino acids they contain is closest to optimal for the human body.Vegetable proteins are found in legumes, nuts, algae, chocolate, potatoes, and various grains. The human body needs both animal and plant proteins: they complement each other. The total daily protein requirement of the body is about 20% of the diet.
What is protein?
Proteins are a key part of every cell in the human body. They are high molecular weight biological compounds and serve as the "building material" from which the tissues of the body are built: muscles, skin, as well as hair and nails. They make possible all the main manifestations of life: digestion, metabolism, the ability to grow, tissue irritability, reproduction, and even the highest form of movement of matter - thinking.
A lack of protein in a child's diet can lead to a sharp lag in his development, and in adults, the body's resistance to colds and infectious diseases decreases, and the ability to work decreases.
The word "protein" comes from the Greek word "proteios", which means "ranked first." So that gives us a good idea of the importance of protein in nutrition!
What are amino acids?
The main chemical elements that make up a protein molecule are carbon, hydrogen, oxygen, nitrogen, as well as sulfur, phosphorus and some other elements. Despite this, protein molecules are complex and infinitely diverse, as are the manifestations of life.
However, what is common in the structure of proteins is that they are composed of amino acids (AA). There are 20 types of protein molecules. Proteins that make up food products in the digestive tract under the action of enzymes break down into individual amino acids, which are supplied to various tissues of the body, where new proteins are formed from them. It is AK that are valuable elements for our body, and not the proteins themselves.
There are two groups of amino acids - "nonessential" and "irreplaceable":
- replaceable AA can be formed in the human body. These include alanine, asparagine, aspartic acid, glycine (glycocol), glutamine, glutamic acid, proline, serine, tyrosine, cysteine;
- essential AA cannot be synthesized in the human body and therefore must be supplied with food. These are arginine, valine, histidine, lysine, leucine, isoleucine, threonine, tryptophan, methionine, phenylalanine. If proteins contain the entire set of essential AAs, then they are called biologically complete.
The more of these amino acids are present in food, the more complete it is and the better for building proteins in our body. Most plant proteins lack one or two essential AAs. So, for example, wheat protein contains only half of the required lysine, and in the protein of potatoes or peas, about a third of methionine and cysteine are lacking. It should also be borne in mind that vegetable proteins are less assimilated than animal proteins. Thus, animal proteins are assimilated by 95-96%, and vegetable proteins - by 80% and even 70% in legumes and potatoes.
Passion for vegetarianism, that is, prolonged use of plant foods can lead to an imbalance of amino acids, which, naturally, will adversely affect many functions of the body, including mental activity. Warns about it modern science about nutrition.
Functions of amino acids
In the human body, cells are constantly dying off. To create new cells instead of old ones, you need the same construction material- protein. Not only the cytoplasm of cells is built from it, but also various hormones, enzymes and other biologically active substances that regulate metabolism.
Amino acids are the building blocks of protein that are rearranged in the human body to create:
Hormones:
Hormones are proteins that are produced by living cells. Hormones circulate in body fluids such as blood and have a certain effect on other cells, which are usually some distance from the place where the hormone is produced.
For instance: Epinephrine is a hormone that is produced by the body during time and causes the heart rate and respiration to accelerate.
Enzymes:
They are complex proteins formed in plant and animal cells, and contribute to the transformation of some substances (substrates) into others (products).
Digestive enzymes, for example, they help our body convert food into chemicals that can be absorbed into the bloodstream.
Antibodies:
Antibodies are proteins made by white blood cells in response to a foreign substance called an antigen, such as bacteria and viruses.
Hormones, enzymes and antibodies are just a few of the substances that are ultimately formed in the body from the protein in food.
Daily Protein Requirements
The amount of protein you need per day depends on various factors, including gender, age, and level of physical activity. They should be about 20% daily requirement in nutrition.
Lack of protein in the daily diet lowers immunity and contributes to the development of various diseases, including cancer. You can significantly increase immunity if you add 15 g of milk proteins (cheese) to the daily rate of 1 g / kg of weight.
Protein is rarely used for energy. This is the work of carbohydrates and fats.
We hope this review has helped you better understand the importance of protein in your diet.
|
Animal squirrels |
Vegetable proteins |
||
| Beef | Soybean seeds | ||
| Veal | Wheat germ | ||
| Pork | Oat flakes | ||
| Mutton | Sprouted rye | ||
| Boiled ham | Sprouted wheat grains | ||
| Raw ham | Sprouted barley grains | ||
| Black blood sausage | Corn kernels | ||
| Sausage | Wholemeal bread | ||
| Hen | Wholemeal pasta | ||
| Egg | Beans | ||
| A fish | Lentils | ||
| Dutch cheese | Chickpea | ||
| Cottage cheese | White bread | ||
| Yogurt | Wheat grits | ||
| Milk | White flour pasta | ||
| Curd cheese | Unrefined rice | ||
| Shrimps | Refined rice | ||
| Muesli | |||
| Soy tofu cheese | |||
| Soy flour | |||
| Soy milk" | |||
| Soy germ | |||