Where are many proteins found? Foods with the highest protein content

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

Proteins, along with fats and carbohydrates, form the basis of human nutrition. All organic substances that enter the body as food have a specific function.

Protein-rich foods are very important for growth and strengthening, as they are the building blocks for tissues and cells. How to build your diet so that the body does not lack them? What foods are rich in protein? Consider this article.

Importance

In Greek, the word "protein" sounds like "protein". If we consider the literal translation, it turns out that this word means "the one that comes first." At least on the basis of this, conclusions can be drawn.

Great is the need of the human body for food, where there are many proteins. Products of this kind are as necessary as air, and this is not an exaggeration.

So, the main functions of proteins in the human body:

• Active participation in regeneration processes. Protein provides the basis for normal cell division.
• Active participation in metabolism. As a result, there is a tremendous effect on the nervous system.

Consequences of a lack of protein

If in childhood and youth a person does not receive his required minimum of protein on an ongoing basis, this leads to irreversible consequences, including:

• slow growth, in critical cases it can stop completely;
• hormonal imbalance;
• dystrophy;
• low immunity;
• problems with memory, the ability to perceive information;
• poor performance.

According to this information, a person who ignores high-protein foods risks turning into a "vegetable" over time, depriving himself of the opportunity to lead a full life.

Composition of proteins

These organic substances are composed of amino acids, which fall into two categories:

• Replaceable. There are significantly more of them - 80% of the total. This type of amino acid is produced by a he althy person's body on its own, without the involvement of "external" sources.
• Indispensable. More meager indicators - 20%. Here the body is powerless - it can get these amino acids only from food products with a lot of protein (table below).

Food

Mostimportant in the formation of a complete human diet are proteins that are of animal origin. They contain a large number of amino acids that cannot be replaced. They are also most fully absorbed by the body.

In addition, you can find plant-based products, which are rich in proteins.

More details in the tables below.

Foods rich in animal protein:

Products, 100g	Protein, g
Beef	25
Meat semi-finished products (sausages, etc.)	18
Chicken fillet	31
Turkey Fillet	24
Veal	29
Pork	37
Rabbit	24, 8
Pollock	18
Perch	21
Cod	18
Medium fat milk	3, 2
Medium fat sour cream	2, 5
Butter	0, 5
Chicken egg	17, 1

Foods rich in plant proteins:

Products, 100g	Protein, g
Soy cheese tofu	33
Soybeans	48
Lentils	27
Beans	22
Peas	22
Buckwheatgrits	12, 8
Oatmeal flakes	14
Semolina	24
Semolina	11
Grain bread	9

Thus, we have indicated the most popular foods with a lot of protein. The table of vegetable proteins, as you can see, even surpasses the "animal", but they are digested with less success.

Body needs

Each food product includes proteins, which differ in an individual set of amino acids. It is important to compose your menu so that everything you need comes in abundance. You also need to understand that the food on your table should include animal products, where there is more protein (beef, eggs, fish, and so on). "Meat" protein in the total ratio should be at least one third in relation to the "vegetable".

The body's needs are calculated individually, based on parameters such as:

• growth;
• weight;
• age;
• physical activity;
• mental activity.

There are many complex formulas on the net that can be used to calculate the exact need for proteins. But if you take it in general, then the following dependence will do, on the basis of which you will already choose foods that contain more proteins, based on your needs:

• child under 1 year - 25 grams;
• from 1 year to 1.5 years - 47.8 grams;
• from 1.5 to 3 years - 53.1 grams;
• 3 to 4 years - 62.9 grams;
• 5 to 6 years - 72.1 grams;
• 7 to 10 years old - 79.8 grams;
• 11 to 13 years old - 95.8 grams;
• teenager from 14 to 17 years old - 98 grams;
• women during gestation - 110 grams;
• women during lactation - 125 grams;
• pubescent women - 97 grams;
• Mature men - 120 grams;
• Mature women engaged in heavy physical labor - 135 grams;
• Mature men engaged in heavy physical labor - 160 grams;
• men under 70 - 82 grams;
• women under 70 - 69 grams;
• men over 70 - 76 grams;
• women over 70 - 66 grams.

Protein for weight loss

It is difficult to overestimate its role in dieting, because:

• Foods with more protein are not high in calories.
• Able to quickly and permanently saturate. A protein meal will saturate you for 4 hours, while a carbohydrate one pulls a maximum of 1.5-2.
• Stimulates metabolism, as it takes a long time to digest, during which the body spends energy. In addition, it nourishes muscle tissue, which, in turn, intensively burns calories.
• Helps improve skin quality, improves and maintains elasticity.
• Resists aging by nourishing and giving cells building material.

At the same time, when compiling a daily menu, it is worthapproach wisely even those foods that are rich in protein. For example, the same egg. Where is the most protein in an egg? The answer is obvious. In this case, the yolk contains about 6 grams of fat. Therefore, even when preparing an omelette with vegetables for breakfast, "cut" it by 1 yolk and this will make the dish more dietary.

Light meals rich in protein

Of course, based on the tables above, it is easy to understand which foods are rich in protein. But how to combine them so that it is not only tasty, but also he althy? Let's give some recipes.

Spicy omelet in the oven with cottage cheese:

• chicken egg - 1 pc;
• egg whites - 2 pcs;
• fat-free pasty cottage cheese - 100 grams;
• s alt, pepper, herbs - to taste.

Preheat oven to 180 oC.

Beat the egg, egg whites, spices, herbs and cottage cheese until smooth. At first, the cottage cheese will be cut off - keep stirring. Pour the mixture into a non-stick pan and bake for 20 minutes or until the center of the omelette stops shaking.

Thus, you got a dish where a lot of proteins - about 30 grams per serving, and with a maximum of 170 calories.

Coconut cheesecakes:

• fat-free spreadable cottage cheese - 200 grams;
• chicken egg - 1 pc;
• rice flour - 30 grams;
• coconut flakes - 12 grams;
• sweetener to taste (you can use stevia);
• baking powder - pinch.

Preheat the oven until180 oS.

Mix half of the coconut flakes until smooth with the rest of the products (where there are a lot of proteins, as you can see). Put the mass in the form of flattened balls on a baking sheet covered with baking paper, sprinkle with the remaining chips and bake until tender (about a third of an hour). May be served.

Excess hurts

Despite the fact that proteins are an indispensable element of human nutrition, their excess can significantly harm. This is manifested everywhere under the influence of protein diets so popular today, which cut down the amount of fats and carbohydrates in the food eaten to the utmost. Of course, such nutrition systems have a lot of advantages in the eyes of followers - you can eat without counting calories, be always full and still lose weight. However, all this charm has a downside, whose name is ketosis. In other words, excessive zeal at the supermarket shelves in the process of choosing food, where there is a lot of protein, is destructive. In products of this kind there are enough preservatives and additives that provide the necessary taste, minimizing the intake of carbohydrates with fats. If this diet becomes a way of life, then the constant breakdown of fats will lead to the release of acetone, which will poison the entire body. In severe cases, even death is possible.

Protecting yourself from this is very simple - just stick to the basics of a he althy diet and balance.