Products containing protein: list and features

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Human life without protein (or protein) is simply impossible. This complex organic compound is a building material for cells and tissues, as well as the synthesis of hormones, enzymes and the formation of muscle fibers. A person can get protein from food of plant or animal origin. Only this way and nothing else.

Getting into the digestive tract from foods containing protein, proteins are exposed to enzymes. As a result, they change not only physically, but also chemically; then they break down into simpler compounds; then they are absorbed into the intestine. That is, the body absorbs them. And it happens quite easily and quickly.

Therefore, protein-containing food must be included in the daily diet of any person. The same can be said about foods containing protein, fat and carbohydrates. This is especially true for people who, by the nature of their professional activities, are associated with heavy loads; as well as children and adolescents, whose organisms are intensively developing andgrowing.

What are proteins

Proteins are an essential component of living cells. Proteins are made up of different types of monomers (that is, building blocks) called amino acids. They, in turn, are united with each other by peptide bonds, form chains that are interconnected by cross-links. With food, a person receives about 20 different types of amino acids.

Note: if you change one amino acid for another in a protein molecule, you get a completely different protein. That is, it turns out that it is a certain sequence of certain amino acids that determines the function and structure of the protein molecule.

Most proteins are found in the muscles, about 20% are concentrated in the bones and tendons, and a very small fraction is present in the cells. But it is these proteins that control brain activity, the activity of the endocrine glands, oxidative reactions and muscle activity.

The composition of the protein molecule includes such chemical elements as carbon, oxygen, hydrogen, nitrogen, iron and sulfur. Some protein molecules contain phosphorus.

Survival

The lifetime of different proteins of the same individual is completely different. For example, the life span of blood plasma proteins is on the order of 10 days; intestines - 4-6 days; and muscle protein - about 6 months. What can we say about some peptide hormones, which generally exist for only a few minutes.

Note: when the body's own proteins break down into free amino acids, the human body can again synthesize other proteins from the latter. This is the cycle of proteins in the body. Naturally, about 35% of free amino acids do not take part in such a process as the synthesis of new proteins. This unused part will be used for completely different purposes (for example, for the formation of urea or glucose). Therefore, in order for the amino acid balance to be fully restored, it is necessary to take another serving of food containing protein.

A bit of history

The first scientific article on protein, authored by the Italian scientist Beccari, was published back in 1747. In subsequent years, protein substances were isolated into an absolutely independent class of biological molecules. This huge work was carried out by French chemists Maquet, Fourcroix and others.

In 1836, the Dutch chemist Mulder first presented a model of the structure of proteins. Two years later, the Swedish chemist Berzelius proposed calling protein compounds proteins (translated from Greek as "primary, primary", that is, "in first place"). Mulder liked the idea, and he voiced it to the general public. True, later studies showed that such radicals do not exist. But the term, used as a synonym for proteins, has already successfully taken root and even reached our days.

Only in 1926 was the theory voiced by the American chemist Sumner (later himwas awarded the Nobel Prize), about the leading role of proteins in the human body.

Role in the body

The functions of protein in the life of the human body are very significant:

• Transport. Protein takes an active part in the transport through the blood, primarily oxygen, as well as some minerals, lipids, carbohydrates, hormones, vitamins and other substances. This fact can serve as a strong argument in favor of products containing protein.
• Protective. Albumins are proteins that act as "supervisors" of foreign substances. If albumin accompanies the “foreigner”, then the immune system diagnoses it as “our own” and passes it freely into the body cell. If a foreign substance tries to “break through” into the cell without being accompanied by an “overseer”, then protective reactions of the immune system are activated. Another argument in favor of products containing proteins.
• Structural (that is, construction, plastic). Without protein, the processes of cell and tissue renewal would simply be impossible. Now you understand why you can not do without the use of foods containing protein.
• Energy. Of course, the main sources of energy are fats and carbohydrates. But with their shortage or with an excess of amino acids, proteins do an excellent job with the energy function (when they are broken down, the energy necessary for normal life processes is released). This fact leaves no doubt about the benefits of products containing proteins.

• Enzymatic (or catalytic). Enzyme proteins (proteases, amylases and lipases) are catalysts for all biochemical processes occurring in the body.
• Regulatory. Taking a sufficient amount of protein-containing foods improves the function of the cerebral cortex and the human central nervous system; accelerates the development of reflexes; regulates metabolism (for example, growth hormone or insulin are all proteins) and other physiological processes.
• Hormonal. It is amino acids that form the basis of almost all enzymes and a huge number of hormones.
• Contractile. It is thanks to proteins such as actin and myosin that human skeletal muscles can contract.

Lack of protein in the body

As a result of life, protein is constantly consumed. Their stocks must be constantly replenished with the help of products containing protein (a list of them is presented below). If this is not done, then the following unpleasant things can happen:

• Anemia (i.e. anemia).
• Significant decrease in immunity.
• Stunting and development.
• Decrease in calcium and phosphorus in bones.
• Lack of digestive enzymes.
• Dystrophy. Insufficient consumption of foods containing proteins (the list of them should be known to everyone) can lead to a decrease in muscle mass.
• Decreased emotional tone.
• Diarrhea that is in no way related to an intestinal infection.
• Decreased barrier function of the liver.

Excess protein in the body

Unlike carbohydrates and fats, protein cannot be stored in the body. Therefore, you should not lean on food rich in protein in order to create its reserves in the body. This is not a good idea. Moreover, excessive absorption of products containing protein (the list of which is very extensive) can lead to the following unpleasant phenomena:

• Osteoporosis. The fact is that the body will have to begin the process of processing undigested protein. For these purposes, you need calcium. If it is not enough, the body will begin to "pull" it out of the bones. This state of affairs is possible if a person drinks little water and eats foods containing a large amount of protein.
• Building fat deposits.

• Development of urolithiasis and gout.
• Excessive burden on the kidneys. Avoid high protein foods.
• Risk of developing cardiovascular disease. This is possible if the source of protein is dairy products or especially fatty meat.

Food containing vegetable protein

What foods contain vegetable proteins? First of all, these are grains (rice, barley or oats), but also legumes (peas, soybeans or lentils), seeds, nuts, fruits and vegetables.

All plants obtain chemical elements from the soil, which are then synthesized into amino acids, producing starch, carbohydrates and sugar. All this happens exclusively under the influence of the sun.

Knowing which foods contain plant proteins, you can design your diet in such a way that it contains a relatively complete set of essential proteins.

Important! Plant-based protein is essential, but don't cut out animal protein entirely. Be reasonable.

Food containing animal protein

What foods contain animal protein? Most of all it is in rabbit meat, beef and chicken. A lot of protein is also found in offal (for example, in the tongue, kidneys or liver). In addition to protein, they contain a lot of minerals (for example, iron), as well as vitamins A, B and C.

Which protein is better and faster absorbed by the body? Believe it or not, this is chicken egg protein. But remember: this product is high in calories.

Protein in fish

Regarding fish, the following can be stated: the protein of this product is absorbed almost completely (that is, this figure is about 94-98%). Tuna has the most protein. Therefore, fish must be present on your table without fail.

Complete and incomplete proteins

From a scientific point of view, all proteins are divided into two types:

• Complete. That's what animal squirrels are called.
• Defective. This name is given to plant proteins because foods such as fruits, vegetables, grains, seeds, and nuts lack some of the essential amino acids. But not all scientists agree with such statements. And the latest researchconfirm that the proteins found in plant-based foods are digested faster, easier and are as complete as those of animals.

Product List

Standard tables of products containing proteins are usually compiled in accordance with their names and types. This is not very user-friendly (especially when compiling a diet for various diets). We offer lists of products divided into groups depending on a certain amount of protein. This is more convenient and logical.

Foods containing proteins:

List of products in which the protein content per 100 g of the product is in the range from 0.4 to 4 g (inclusive): grapes, margarine (creamy), a variety of apples, cranberries (forest), watermelon, cherries, black currants, apricots, oranges, cucumbers, tomatoes, eggplants (or blue ones), radishes, carrots, sweet peppers (Bulgarian), onions (green and onion), turnips, beets, cabbage (white and kohlrabi), potatoes, dill, parsley, raisins, bananas, butter (butter), kefir, sour cream, cream, mayonnaise, milk (cow), ice cream and white mushrooms (fresh)

• Protein content ranging from 4 to 9 g (inclusive): cod fish liver, green peas, garlic, chocolate, various cream-filled cakes, bread (black and wheat), rice, condensed milk (with sugar) and melted cheese.
• Amount of protein ranging from 10 to 13 g (inclusive): flour, cereals (barley, corn, buckwheat and oatmeal), millet,pasta, chicken eggs, yeast, sausage (Doctor's) and cocoa powder.

• Protein content ranging from 14 to 16 g (inclusive): coffee (bean), pork, lung and heart (beef), cod, carp, canned sardines in oil and lamb.
• Foods containing a large amount of protein per 100 g of product (within 16-24 g): nuts (hazelnuts), boiled sausage, liver and kidneys (beef), squid, horse mackerel, tuna, chicken, beef, meat rabbit and peas.

Protein Values

Adults are recommended to eat about 90-120 g of protein (to be more precise, 1.5-2.5 g per kilogram of body weight) during the day.

Note! For women - no more than 1.5 g per kilogram of weight, for men - about 2 g, and for the elderly - no more than 1 g.

For adolescents and children, the rate should be increased by approximately 2-3 times. Moreover, the ratio between vegetable and animal protein should be in the ratio of 1:2.

Important! Do not be too zealous with foods containing protein in large quantities, so as not to overload the kidneys. Remember: only a balanced diet has a beneficial effect on the body.

But there is no consensus on this issue. Some scientists, after conducting research, came to the conclusion that the daily dose of protein may be limited to 25 g. Others insist on 60 g. And the famous academician N. M. Amosov has his own version: to saturate the body with essential amino acids, it is enough every dayeat a small portion of meat (about 50 g) and a glass of milk.

What is the best combination of protein foods

Which combinations are undesirable:

• Proteins plus proteins. This combination is not welcome due to the fact that for the digestion of a variety of proteins, it is necessary to secrete gastric juice of different acidity. Therefore, as a result of the use of such products, one of the components will be digested much longer than usual and very poor quality. Based on this, do not combine milk with nuts, meat with eggs or cheese.
• Proteins plus carbohydrates. A completely incompatible combination. The digestion time of each component is different. Used together, they interfere with each other's normal digestion: protein digestion requires an acidic environment, and carbohydrates require an alkaline one. As a result of taking such products (for example, meat and bread), the process of fermentation begins in the stomach.
• Proteins plus fats. Any fatty food inhibits the secretion of gastric juice. It is a fact. That is, in this case, it turns out that the absorption of proteins is shifted by more than 2-3 hours. It is not good. But there is a way out of the situation: an abundance of greens consumed along with proteins and fats will significantly reduce the ability of the latter to inhibit secretion.
• Protein plus sugar. Again, bad, because sugar (as in the case of fats) inhibits the production of gastric juice. Consequently, the protein digestion process also slows down. Therefore, it will stay in the stomach for a long time, causing the process of putrefaction.
• Protein plus acid. Unfortunate combination due to the fact thatProtein digestion requires pepsin and hydrochloric acid. But acidic foods cause less pepsin release, thereby delaying the absorption of protein foods.

A legitimate question arises: with what then to use protein-containing products? Vegetables that are best combined with proteins include onions, zucchini, cabbage, celery, spinach and many other non-starchy vegetables.

Important! With proteins, you should not eat vegetables such as potatoes, beets, turnips, carrots and pumpkins. Beans and peas are also better to eat with other, and not with protein-containing foods. And a few more recommendations: it is better to use milk as an independent dish; good digestion of proteins is facilitated by products that have not undergone heat treatment; do not consume several varieties of protein-containing foods at the same time.

In closing

From the above, it becomes clear that you need to regularly eat more foods containing proteins. This must be done so that pathological changes do not occur in the body. If you want to be he althy - listen to our recommendations. The Protein Food Charts will help you create a he althy, he althy diet.