List of products containing protein, all important information about proteins

Each of us heard about the importance of including protein foods in your diet, which is very useful for your health and your body as a whole.That without proteins we wither, and without them we can not live without them.But, not everyone knows what the proteins really are.

What kinds of proteins exist, a list of products containing protein, acceptable levels of human consumption, compatibility with other foods.We will talk about all this in our article.

Contents:

1. What is a protein?Its role in the human body
2. Norms of protein intake, advice of dieticians
3. Proteins of plant origin, list of products
4. Animal proteins, a list of products
5. What can protein foods be combined with?
6. Foods containing protein as a slimming remedy

What is protein?Its role in the human body

Proteins, or as they are also called, proteins are in the chemical sense of high molecular weight organic compounds consisting of α-L-amino acids.For the first time, a protein molecule was found by the French scientist A. de Fourcroix in the 18th century.

As well as other molecules, proteins are an indispensable component of any living organism, because they occupy one of the main places in the life-support of the cell.They carry out metabolic processes, serve as a material for the creation of cells and tissues( muscle tissue).

The same protein molecule can be a lot of functional, so there is no clear distinction between them.

But it is possible to single out the general functions of proteins in the body:

• Catalytic - i.e.Acceleration of various chemical-biological reactions in the body.
• Structural - i.e.Protein molecules take part in the formation of cells, build a cytoskeleton( give shape), are one of the components of the intercellular substance.So, all known to us collagen and keratin are structural proteins.The first is contained in the intercellular substance, and the second is the structure of our hair, nails, bird feathers and so on.
• Protective.There are three types - physical, chemical and immune.Physical protection of the body involved are mentioned by us already collagen and keratin, as well as thrombins( provide blood coagulability).
• Chemical - protein molecules contribute to the detoxification of the body, and the immune - is responsible for the body's response to any intrusion or penetration of pathogens, the production of antibodies.
• Transport - that is, soluble proteins carry substances through cells, blood and other fluids through the body.
• Motor or motor - the so-called motor proteins contribute to the work of muscles, movement of leukocytes and so on.
• Signal - proteins are able to signal on cells, tissues, control the body.This function is taken over by the proteins hormones, cytokines.The most famous protein is the hormone insulin.
• Energy - proteins are a valuable source of energy.

We already know that a protein consists of amino acids, and this is what determines its properties.Considering protein as a food product, we primarily pay attention to the amino acids that make up its composition.There are 20 amino acids( 9 irreplaceable and 11 replaceable).

Replaceable organism can synthesize itself, and essential amino acids come only with food!Therefore, it is very important for a person to include in their diet products containing protein.

Norms of protein intake, advice of dieticians

Protein synthesis is a rather complex process, and depends on many factors.The amount of protein in the body is constantly changing( due to the splitting, decay or synthesis of proteins), and per day can be lost up to 30 g.squirrel.Because of this, the protein must always be in the food in the required amount.

The rate of protein intake is determined by several factors: age, lifestyle, place of living, etc.
For the first time the necessary daily amount of protein for the body was described in the late 19th century by the German physiologist Max Rubner.He believed that a person is enough 0.3 g / kg.Weight.

Modern nutritionists have a different calculation, and developed new daily intake rates that depend on the person's age:

• for newborns in the process of growth - 2.2 g / kg;
• children 3-7 years - 19g. / Day;
• children 8-13 years - 34g. / Day;
• teenage girls( 14-18 years) - 46g / day;
• boys adolescents( 14-18 years) - 52g / day;
• women( 19-60 +) - 46g / day;
• men( 19-60 +) - 56g / day.

Thus, recommended by dietitians, for a middle-aged person and weight, the daily dose of protein should not exceed 0.8 g / kg.Body weight, and be 15% of the total calories of the daily diet.These norms can depend and vary from the type of occupation of a person, or indicators of his health.

The need for protein foods increases:

• when a person is ill or recovering;
• when engaged in heavy physical work;
• in the cold period( you need energy for additional thermoregulation of the body);
• during the period of sports and so on.

The need for protein food decreases:

• in the warm seasons of the year;
• in the elderly( the metabolism slows down, and protein is not required a lot);
• disease, in which the protein is not digested, for example, gout.

When a person lacks proteins, this leads to the development of anemia, reduced immunity, deterioration of appearance( skin, hair, nail problems), the decline of the body's general forces.And, on the contrary, with excessive use, the work of the gastrointestinal tract is disrupted, the ICD( urolithiasis) develops, obesity occurs.

Remember, how protein would not be useful for the body, in everything you need to know the measure.

Proteins of plant origin, list of products

Protein intake is an integral part of our diet.But whence, it is necessary to take them.And so, proteins can be taken from food of both plant and animal origin.

In other words, proteins can be divided into vegetable and animal.Proteins of vegetable origin, as can be seen from the name itself, are found in plant foods.

Plant products containing protein, the list is as follows:

• Plants from the Bean family - peas, soy, beans, chickpeas, lentils;
• Cereals - rice, millet, buckwheat, pearl barley, semolina, oatmeal;
• Flour and flour products;
• Greenery - spinach, onion, sorrel, parsley, cilantro, various kinds of green salads;
• Vegetables - tomatoes, cucumbers, beets, potatoes, garlic, zucchini, eggplant.Separately, for a high content of protein, you need to allocate cabbage of all varieties( Brussels, color, white-head, broccoli);
• Fruits - apples, bananas, citrus fruits;
• Berries are cherries, strawberries, raspberries, grapes;
• Nuts - walnuts, almonds, hazelnuts, peanuts, pine nuts;
• Seeds( seeds) - sesame, poppy, flax, sunflower, pumpkin seeds;Mushrooms - white, oyster mushrooms, champignons;
• Dried fruits - prunes, dried apricots, raisins, dates.

When using plant proteins, the body is saturated with various vitamins and minerals, amino acids.They do not contain fat, and therefore suitable for people with a problem weight.These products contain a large amount of fiber, which contributes to the normalization of the entire system GIT.

But no matter how we would like, we can not fully satisfy our norm in protein only at the expense of plant food.The main point is that proteins of vegetable origin do not include all essential amino acids, which are fully found only in animal proteins.

Animal proteins, a product list

By the amount of protein, plant foods can sometimes exceed food of animal origin.But the presence of essential amino acids to animal proteins is not equal.

Animal products containing proteins, the list of products includes the following categories:

• Eggs - chicken, quail;
• Meat - beef, pork, chicken, turkey, lamb;Meat by-products - liver, lungs, kidneys, heart, tongue;
• Fish - tuna, sardine, mackerel, pink salmon;
• Seafood - squid, mussels, shrimps, crabs, lobsters;
• Meat and canned fish, including sausages;
• Milk and dairy products - kefir, yogurt, ryazhenka, yoghurt;Cottage cheese and cheeses
• .

Scientists are still arguing over which protein is more useful than plant or animal.In favor of the first, one can attribute the fact that the human body is not adapted to quickly assimilate animal food.When digesting meat, our digestive system is working at the boundary limit, and faster "out of order".In addition, the whole process of processing meat can take up to 6-8 hours( vegetable protein is digested 2 times faster).

Excessive amount of animal protein leads to the formation of urea, which in turn can exacerbate joint diseases, gout.

While great minds are engaged in discussions, we can only listen to our bodies and determine for ourselves what is right for us and what will not, and will learn how to combine vegetable and animal proteins without harm to the body.What can protein foods be combined with?

In order to get the most benefit from eating protein foods, you need to learn how to combine it with other foods.These rules are quite simple and require you to remember a few points.

Proteins do not get along with fats.Fats contribute to slowing the release of gastric juice, which stretches the process of digestion.Combine fats and proteins can only one type - vegetable with vegetable, and animal with animal.For example, a salad of vegetables, dressed with sour cream, but with olive oil.Meat baked in the oven, and not fried in vegetable oil.

To improve the secretion of gastric juice when consuming animal proteins, you can add greens or vegetables to them.
Does not promote the rapid digestion of proteins, both sweet and sour food.For example, it is not recommended to eat meat and sauerkraut at the same time.

When combining a combination of "protein and protein" one should be guided by the choice of one type of protein.Since for different types of proteins there is a period of assimilation.In practice, it looks like this: milk is not eaten with fruits or vegetables, and meat - with fish and eggs.In addition, milk should be consumed as an individual product.

Do not mix proteins from legumes( peas, soybeans, etc.) with other products.The protein is best absorbed with non-starchy vegetables( cucumbers, cabbage, radish, various greens).

The way of its preparation has a significant influence on the assimilation of protein foods.Animal proteins require more thorough and long heat treatment, then they are more quickly digested.The best ways of making protein-containing foods, according to dieticians, is cooking and baking.

Protein should be present in every meal, and make up 30% of the daily allowance, and in between main meals( snacks) - up to 5%.This ratio of protein intake makes you feel full all day long.

Products containing protein as a slimming remedy

A distinctive feature of all products that are based on protein is their complex cleavage process in the body, which consumes a large amount of energy( calories).Therefore, they will become indispensable companions for those people who are trying to lose weight.

After all, protein food gives a lasting sense of satiety, and such a diet will not have to suffer from hunger.
What kind of protein foods can I eat, trying to overcome excess weight?Let's designate products containing protein, a list of products for weight loss.

Fermented milk products

First of all it is low-fat kefir, low-fat yoghurt, cottage cheese.

Milk

Protein contained in milk is much faster digested by the body than meat or fish proteins.

Meatless meat

Chicken, beef, veal, turkey.But these products should be used carefully, as improperly preparing them can lead to the opposite effect - weight gain.

Meat by-products

It is especially good, during a period of weight loss, to use a boiled tongue that does not contain fat, but consists of connective tissues, and is quickly absorbed by the body.

Seafood

All types of fish, including fatty ones( trout, salmon, mackerel, sturgeon), as they are a valuable source of Omega-3 fatty acids.

Groats

Some types of cereals - buckwheat, oatmeal, rice.

Eggs

They are based on pure protein, and also give a feeling of satiety for a long time.The best time for eggs is breakfast.Hard cheeses with low fat content.

Beans

beans, lentils, chickpeas, soybeans.The proteins contained in these products contribute to the maintenance of muscle mass, with intensive weight loss.

Vegetables

Important condition - not containing starch: cauliflower, zucchini, cucumber, broccoli, pumpkin, etc.
Any greens.

Important.Protein food in the period of weight loss is allowed only to cook, bake, steamed or stew.This method of cooking as frying is strictly forbidden.

As we see, proteins are an integral part of life.Thanks to them and the body functions.Therefore, it is very important to balance your diet with protein food, to learn how to competently combine different products among themselves, and this, to ensure your health and longevity.

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