Proteins - what is it? List of high protein foods

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

Today, more and more people suffer from protein deficiency in the diet, but many do not even know what exactly caused this situation and how to fix it. In fact, proteins are the main building material of our body and their lack worsens not only the functioning of internal organs, but also the appearance of a person. At the same time, it is impossible to stock up on proteins and for full he alth it is necessary to consume them regularly with food. The article will describe in detail what proteins are, what functions they perform and what products they contain.

Definition

Proteins or, more simply, proteins are complex chemical compounds of amino acids. Some of them can be synthesized by the body on its own, but there are also irreplaceable ones that a person can get only from food, and to a greater extent animal.

For the first time, proteins were discovered in the 18th century by a French scientist, after which the talk about their benefits does not stop. Interestingly, protein molecules can perform different functions and do not have a clear division into types, but are often defined by specific functions.

Protein Functions

The main task of proteins in the body is to accelerate various processes and reactions. In addition, everyone who has ever attended training has heard about the benefits of proteins, because these molecules are the main building material of muscle tissue, and no load without proper nutrition will help you get the perfect relief figure. It is impossible not to mention keratin and collagen known to all beauties - these are proteins. They provide the beauty of our skin, hair and nails.

In addition, proteins are responsible for blood clotting, immune activation, detoxification of the body, the movement of leukocytes and the delivery of nutrients to the cells of the body. Proteins also include some hormones, the most famous of which is insulin. And finally, protein is the most useful source of energy.

Human need

Depending on the lifestyle and the presence of stressful situations, the required amount of proteins for the body can constantly change. In order not to get a deficiency of the substance in a short time, it is necessary to regularly consume proteins with food, and, if necessary, in the form of dietary supplements. The right amount of protein for each person is determined individually by his gender, age, lifestyle and region of residence. When the substance was first discovered, it was believed that it was enough to consume only 0.3 g of pure protein per day for every kilogram of weight. Today, the norms differ significantly and on average are already 0.8 g / kg. Proteins should make up at least 15% of the dailydiet and under certain conditions, this figure increases. Thus, the protein content in food should be increased when:

• hard physical work;
• regular exercise;
• during illness and recovery;
• in the cold season.

It must be remembered that excess protein in the body leads to obesity, urolithiasis and problems with the digestive system.

The lack of proteins is no less dangerous and provokes a breakdown, a decrease in the protective functions of the body, a deterioration in appearance and anemia. That is why before adjusting your diet, you need to carefully calculate everything. In old age, in hot weather, or in certain diseases characterized by difficulties in the absorption of proteins, their amount, on the contrary, needs to be reduced.

Protein consumption rates

Today, nutritionists have deduced the average protein requirements. For newborns and children under 3 years old, this is 2.2 g / kg. Preschool children require approximately 20 g per day, and schoolchildren are already 35 g. In adolescence, from the age of 14, the need is already divided by gender. So, young girls need 45 g of protein per day, and boys need 52 g. For women and men from 19 years of age and older, the dose is determined similarly to adolescents, but gradually decreasing with age due to a slowdown in metabolism.

Vegetable proteins

Proteins a person receives from many foods, including vegetable ones. The highest protein contentfound in legumes, mushrooms, nuts and seeds. Among vegetables, all types of cabbage should be distinguished.

In addition, small amounts of vegetable proteins are found in flour and all flour products, cereals, fruits, dried fruits and vegetables. Despite such a wide list, it is impossible to provide the body with full saturation only with plant products. The fact is that no plant contains all the essential amino acids necessary for humans.

Animal proteins

Protein-rich foods may not necessarily be of animal origin, but they are the only ones that can provide the body with a complete list of essential amino acids. These include meat, fish, eggs and dairy products.

Interestingly, many scientists are in no hurry to call them the most useful, because a lot of effort is spent on digesting animal food, and excessive consumption of such products leads to gout, joint disease and other diseases. Vegetable protein does not have such effects and is absorbed by the body much faster, while improving digestion.

In connection with such a controversial situation for a he althy diet, you need to correctly determine the measure of products and learn how to combine them with each other so as not to harm the body.

Protein food pairing

It is important to remember that foods high in animal protein are very taxing on the digestive system, so it is best to eat them with greens and non-starchy vegetables. This will increase the secretion of gastric juice andhelp digest heavy meals faster.

The combination of proteins with opposite fats complicates the process of digestion. That is, vegetable proteins can only be consumed with vegetable proteins, and animals with animals. It is best to bake, stew or boil meat, and not fry in vegetable oil, as well as season vegetable salad with vegetable fat, and not sour cream. And, by the way, one more rule - do not mix proteins of different origin. That is, do not eat fish with meat, but cheese with vegetables.

Sweet and acidic environments complicate the process of digestion of proteins.

Special place is occupied by legumes - soybeans, lentils, peas, chickpeas, beans and beans. Their protein content is not the highest, but they differ in composition from everything, so they cannot be combined with either vegetable or animal proteins.

Given these rules, it is necessary to make a diet so that each meal contains a third of the daily protein intake, and snacks - another 3-5%.

Proteins for weight loss

Foods with a high protein content always require more energy for their breakdown, so when they enter the body, calories are spent more than they are received. Also, proteins contribute to a long-term feeling of fullness and help the body to normalize many important processes. All this determines protein foods as one of the most useful for diets, of course, only if you follow the rules of cooking - boiling, stewing or baking.

For those who want to lose weight, you should readwith low protein food list:

• low-fat dairy products;
• milk;
• cereals - oatmeal, rice and buckwheat;
• non-starchy vegetables and herbs;
• lean meat cooked without fat;
• meat offal, best tongue;
• fish and seafood of all varieties;
• legumes;
• low-fat hard cheeses;
• boiled eggs.

Foods with lots of protein. Meat

For those who are trying to build muscle mass or simply make up for a deficiency of a substance in the body, you should familiarize yourself with the list of foods that have a high protein content.

Meat comes first. In turn, it is divided into varieties, on which the amount of enzymes depends:

1. Most pure protein is found in beef - 25%. In addition, the product provides the body with great benefits, enriching it with iron, B vitamins and an almost complete list of amino acids necessary for a person. It is best to boil or stew beef for several hours to make the meat structure softer.
2. Veal is in second place. This meat is digested much easier and is divided into categories. The first two have 20% pure protein and no more than 2% fat.
3. Horse meat. It has a high protein content - 21%. Despite the non-proliferation of this type of meat, its regular use can quickly fill the body's needs for "building material". In addition, horse meat is rich in iron and potassium.
4. Rabbit. DeservedlyIt is considered a dietary product, because it practically does not contain fat. Its delicate taste gives a person not only pleasant sensations, but also benefits from iron, phosphorus, potassium and many vitamins in the composition. Pure protein in rabbit meat - 21%.
5. Poultry is also considered dietary. It contains approximately 20% light and pure protein, and its low calorie content and a large list of vitamins, amino acids and minerals make the product an ideal source of energy during diets.
6. Increased protein content is also found in pork, but of certain varieties. The fattest parts can contain up to 50% fat and only 12% protein. Select a source of protein should be lean parts, such as tenderloin or loin. They contain 20% protein and three times less fat.

Eggs

After meat, chicken and quail eggs should be highlighted.

Duck also contain protein, but in a minimal amount - only 3% of the total mass. In chicken, the protein can be 7-17%, depending on how well the bird ate. In addition to proteins, eggs contain fatty acids, sulfur, zinc, phosphorus, iron and fat-soluble vitamins. The negative effect of fats from the yolk when consumed is completely covered by lysine in the composition, therefore it is recommended to eat eggs completely. Boiling is the best cooking method, since the shell retains all the beneficial properties.

Dairy products

All animal foods are high in protein. In which productsmost of his milk? The main fermented milk source of complete pure protein is cottage cheese.

Depending on the fat content, the protein in it can be 14-18%. To facilitate digestion, cottage cheese should be mixed with kefir or yogurt, but remember that this combination can also increase the calorie content of the dish. Experts recommend eating cottage cheese for dinner, because it contains a substance that is absorbed by the body the longest - casein.

In addition to cottage cheese, there is a lot of protein in hard cheese, but the product is very high-calorie. In order not to harm your figure, it is recommended to use it before physical exertion or give preference to light varieties. For example, feta cheese has 16% protein, and camembert has 19%. The lowest concentration of protein in processed cheese is only 4%.

Seafood

Most of all protein and other useful substances are found in sea fish, so river fish is not included in the list. So, the protein in it is at least 16%, while fish is digested much faster than meat due to the low content of connective fibers. The best choices would be trout, cod, flounder, anchovies, sardines, salmon or tuna, since these varieties do not have excess fat. In addition to protein and fatty acids, fish contains iodine, magnesium, phosphorus, potassium, fluorine, vitamins A, D, E and group B.

Naturally, dishes prepared by stewing or boiling will bring the maximum positive effect, smoked fish will not bring benefits to the body.

Fruits, vegetables and nuts

Protein content inproducts of plant origin cannot be called high in comparison with animals, but still you cannot delete them from your diet. Vegetable protein in the highest concentration is concentrated in hard fruits, berries with stones, legumes and cabbage. So, every day you need to eat apples, peaches, cherries, apricots, pears, mangoes and other fruits.

Nuts in terms of protein can be safely compared even with meat, but it is worth remembering that they also contain a large amount of vegetable fat, so such products are excluded from diets. The highest concentration of protein is found in peanuts, sunflower seeds and almonds - 20-25%. Walnuts, pine nuts, pistachios and hazelnuts have only 7-10% protein.

Conclusion

After reading the list of the most protein-rich foods and the importance of this element for the body, many still do not understand why there is a protein deficiency? Even a person who regularly eats meat, fish and dairy products can face such a problem, not to mention those who voluntarily restrict themselves in nutrition.

The fact is that regular meals may simply not provide the body with the amount of substances it needs to function. That is why, when adjusting your diet, special attention should be paid not to average norms, but to individual needs, which will take into account the level of physical activity, age and gender of a person. In addition, the need for proteins is determined by the goals of a person. If he needs proteins just to keep workingorganism, then their calculated norm must be strictly observed. If an athlete needs proteins to increase soy muscle mass, then any average should be increased by 10-15%.

In addition, you should always remember that the body is not able to accumulate proteins in itself, as well as to do without essential amino acids, which are synthesized only from it. That is why you need to consume proteins regularly. If a person does not have the opportunity to make his menu daily according to all requirements, the need for proteins can easily be filled with nutritional supplements.