Contents of the page
- 1 Why do I need protein?
- 2 If the protein is not sufficient
- 3 Protein containing products
- 4 Table of products with animal protein content
- 5 Benefit of vegetable protein
- 6 Universal products
- 7 Protein compatibility with other components
- 8 Comprehensive consumption of
Proper nutrition is an important component of health,it is designed to provide the body with all the necessary substances, the most important of which are protein components. Knowing which foods contain protein, it is much easier to balance the diet.
The first thing that comes to mind when it comes to protein foods is meat, poultry and other animal products. However, in addition to animal protein, there is also a plant that has the same effect on metabolic processes and provides the body with the same components as the animal protein.
Why do I need protein?
Protein is a building material for the cells of our body. It is protein food that is needed to build muscle tissue and maintain muscle strength throughout life. The protein itself, in terms of chemical constituents, is a combination of carbon, oxygen, hydrogen, iron, sulfur and phosphorus. This is the basic structure, so to speak - the skeleton of protein, to which are added other components from the products we use.
Protein food contains about 20 amino acids, most of which enters the human body with food. These are amino acids, such as:
- valine;
- is a glutamine;
- aspartic;
- is trianyl;
- is glycine;
- isoleucine;
- phenylalonine.
Almost half of these acids are not synthesized by the body, that is, it can be obtained only with food, in particular, with protein.
However, everything should be in moderation, and the diet should adhere to a certain balance between fats, carbohydrates and proteins. Otherwise, with an excess of protein food, the normal functioning of the digestive system is disrupted, putrefactive and fermenting processes in the intestine are intensified, the production of uric acid increases, which increases the likelihood of urolithiasis and gout.
According to nutritionists, the daily intake of protein for adults is 60 to 125 grams, depending on individual characteristics and lifestyle, and the need for this component of nutrition during the adolescent period is several times higher - from 200 to 360 grams.
If the protein is not sufficient
Protein deficiency is a term in dietology, meaning acute or chronic deficiency of protein. This condition is characterized by:
- occurrence and rapid progression of anemia, that is - anemia;
- deficiency of muscle mass, and in especially severe cases - atrophy of muscle tissue;
- a general drop in the level of immune reactions of the body to all kinds of irritants;
- by the appearance of allergic reactions( even to house dust);
- reduced emotional background, apathy;
- sharp deterioration of thought processes, weakening of memory, difficulties in mastering and understanding information, a general decline in intelligence.
The lack of protein in the body is accompanied by typical symptoms of anemia - pallor of the skin, muscle weakness, dizziness, decreased efficiency, in children - may manifest a delay in mental and physical development.
Products containing protein
Protein, along with fats and carbohydrates, is found in many products. In some of them, a lot of protein, in others - its content is insignificant.
To understand where to find this important component of nutrition, the table of protein content in products will help.
Table of products with animal protein content
Name of | Protein content( in grams) per 100 grams of product |
Beef | 17.5 to 21 |
of veal | 19 to 19.8 |
of lamb | 15 to 19.9 |
pork | 11 to 15 |
liver,kidney and heart beef | from 16.2 to 18 |
tongue beef | from 12 to 14 |
liver, kidneys, heart pork | from 13.2 to 16 |
boiled sausages | from 11.5 to 12.3 |
sausagesand s / to | from 16,7 to 21,2 |
ham and ham boiled | from 22,6 to 24,8 |
stewed natural | from 15 to 16 |
minced meat( meat / poultry | from 14.8 to 15.9 |
pate from pork liver | 11,8 |
chickens | from 18.1 to 21 |
chicken egg | 12.9 |
turkey | 19.6 |
chum | from 22.1 to24 |
pink salmon | 23 |
herring | 18,9 |
mackerel h / c and h / c | 17 to 18.3 |
cod | 15.9 |
pollock | 15.7 |
capelin and Baltic herring | from 13.4 to15 |
squid | 18 |
shrimp cocktail | 17,9 |
shrimps royal and royal | 19 to 21 |
crabs | 16 |
salmon roe grainy | 32.8 |
sturgeon caviar | 30.3 |
roe pollock andpike | 22,5 |
liver of cod fish | from 3,8 to 4.2 |
milk for drinking pasteurized | from 2,6 to 4 |
whole milk condensed | 7.3 |
kefir | from 2,2 to 3,2 |
yogurt and ryazhenka | from 2,8 to 3,2 |
sour cream | 2,9 |
curd | from 14 to 18,5 |
cheeses | from 23,4 to 28,9 |
processed cheese | from 24,2 to 26 |
brynza, Adyghe goatcheeses | from 17,9 to 23 |
butter | from 0,5 to 1,2 |
ice cream creamy | from 3,6 to 4,5 |
margarine | 0,4 |
List of products for animalsorigin, containing protein, of course, is much wider than the names that are presented in this table. But in addition to animal proteins, proteins of vegetable origin are not less valuable for the organism.
Foods containing vegetable proteins
Vegetable products containing protein can be found on the counter of any store. The protein component is found in cereals, seeds, nuts, vegetables and fruits. Leaders in the content of vegetable protein, of course, legumes, which, along with seeds and nuts, hold the palm tree among other representatives of plant products.
In this list, the protein content is indicated in grams per 100 g of product.
- Rich in soy protein - it's not just an analogue of meat, it's rather a complete alternative, the protein content in this product is 34 to 39 g;
- lentils - 24,6;
- peas - from 19 to 23, in canned green peas brain protein grades are less;
- beans - in red grades - 22.4, in white - 21.3;Pumpkin and zucchini seeds - from 29,2 to 30,6;
- peanuts - 28.7;
- sunflower seeds - from 20 to 21;
- almonds - 18.7;
- cashews - 18.4;
- pistachios - 20.4;
- hazelnut - 15.9;
- walnuts - 13.8.
Protein is present in cereals and products from them:
- oatmeal - 13.3;
- buckwheat-12.8;
- millet - 12.2;
- mango - 11,4;
- pearl barley - 9.6;
- barley - 9.3;
- corn - 8.4;
- rice - 7.1;
- bread and baking from wheat flour - from 7.7 to 8.5;
- products from rye flour - from 5 to 5,6;
- pasta - from 10.1 to 11.5.
The protein component is even in vegetables and fruits, in which an ordinary person does not expect to meet it:
- potatoes - from 2 to 3;Carrots and beets
- - from 1,5 to 3,6;
- brussels sprouts - 4,9;
- kohlrabi - 2.8;
- cauliflower - 2,6;
- cabbage white and red - from 1,4 to 1,9;
- garlic - from 6.6 to 7;Spinach -
- - 2,6;
- Bulgarian pepper - from 1 to 1.3;
- aubergines and tomatoes - from 1.2 to 2;
- mushrooms are forest, that is white, boletus, birch and others - from 3.8 to 12;
- champignons and oyster mushrooms - from 4.9 to 6;Dried apricots - 5.4;
- figs - 4,8;
- prunes - 2.5;
- raisins - from 1,3 to 3,4.
The numerical values used in dietetics are averaged, as well as those indicated on the packages in the stores, besides the content of a component in the food product may vary - depending on the feed that the livestock was fed or, for example, on the quantityprecipitated over the field with wheat.
Of course, this is not the entire list of existing plant products in the world, in which protein is present, but only the most popular food products with a sufficiently high protein content. These products are an excellent alternative to animal protein, which can easily replace or compensate for its lack in the diet.
Benefits of vegetable protein
For a long time, it was believed that plant products contain defective protein, but modern research rejects this misconception. It turns out that in cereals, legumes, nuts, fruits and vegetables, the most complete proteins are contained, which, moreover, are much easier to digest than protein compounds of animal origin. Another advantage of vegetable proteins is that much less energy is spent on digesting them( by 70 -80% less than when consuming meat).
Vegetarians or meat eaters
Scientists claim that initially man was a vegetarian and our distant ancestors ate only plant food - edible roots, nuts, fruits. And our body can not be better adapted for the assimilation of plant foods. Only by learning to obtain and maintain fire, the ancient man adapted to other conditions and began to consume meat, which gave him a long feeling of fullness.
However, in the process of digesting meat foods our body works at the limit of possibilities and spends to split the animal protein 2 times longer than the digestion of the vegetable protein. As a result, the body wears out more quickly, and lovers of meat dishes, grow old much faster than their peers, vegetarians.
It's not for nothing that ancient China used special torture, which consisted in the fact that for several months the offender was fed only boiled meat. As a result, he simply refused kidneys because of poisoning the body with toxic products of heavy food decay, and the person died.
Today many adherents of the so-called "Kremlin diet" voluntarily expose themselves to Chinese torture in the hope of losing extra pounds. They refuse a balanced diet in favor of protein foods. In the end, dropping a few pounds, get serious health problems. Therefore, do not follow questionable diets and give preference to one component of nutrition to the detriment of others.
Each of us decides what kind of protein food to give preference. Many vegetarians, completely giving up meat, get the necessary protein norm only from plant foods. Others prefer to combine animal and vegetable protein and, thus, completely provide the body with the most important substances, without which its normal functioning is impossible. What type of food to give preference - entirely depends on your choice.
Assimilation of proteins in the body
One knowledge, in which products there are many proteins, and in which few, is clearly not enough. In dietetics the food protein is conditionally divided into two types:
- high-grade, that is, the threshold of assimilation of which is above 50% of the total share in the product;
- defective is a protein, less than 50% of which is absorbed from food ingested.
It should be remembered that at one meal, the amount of protein components that the body can absorb does not exceed 30-35 grams. Therefore, it makes no sense to absorb a kilogram of meat at one time, or, to eat a liter of soy goulash - it will be much more useful to divide this volume by 5-6 times and eat a little, every 3- 4 hours.
The degree of protein absorption depends not only on the type of product, but also on the way it is prepared and the state of the body as a whole, including individual characteristics. For example, someone is not able to digest and, accordingly, master mushrooms, and someone does not fully digest corn or fatty meat. Therefore, when drawing up a specialized diet, it is necessary to take into account the individual characteristics of the organism and consult in this regard with an experienced nutritionist.