2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14
Quite often you can hear that for normal and he althy development, our body does not have enough proteins. But, unfortunately, not everyone knows exactly how and by what means this "construction" element should be replenished.
Currently, proteins can be obtained in many ways. However, the most natural, easiest and fastest way is to eat the right food.
Based on the amount of he althy protein, protein foods are classified into four different types.
1st type: more than 15 grams of protein per 0.1 kilogram of product
- Any kind of cheese. Before consumption, one should take into account the fact that such dairy products containing proteins are too high in calories. In this regard, it is better to include them in your diet immediately before training. After all, in this case, the extra calories will burn in the process of intense physical activity.
- Low-fat cottage cheese. For easy and quick absorption, it is recommended to mix such a product with kefir or yogurt, as well as add granulated sugar to it.
- Fowl meat andanimals, as well as fish. Such foods containing proteins are best consumed stewed or boiled. In addition, it is recommended to purchase meat from cattle no older than two years.
It is also worth noting that foods containing protein in large quantities are also of plant origin. These are all types of nuts and legumes: peas, beans, lentils, chickpeas, beans.
2nd type: 10 to 15 grams of protein per 0.1 kilogram of product
- Chicken eggs, quail eggs, etc. It is recommended to use them after training, as well as for breakfast. However, eggs are undesirable for those who have a large amount of cholesterol in their blood.
- Various cereals (millet, buckwheat, oatmeal, etc.). Such protein-containing foods are very beneficial for the body, as they are well absorbed, and fiber contributes to normal digestion.
Also this type can include all pasta, pork, sausages, sausages, wheat flour, etc.
3rd type: 4 to 9.9 grams of protein per 0.1 kilogram of product
- Wheat and rye bread.
- Pearl and rice groats.
- Green peas.
4th type: 2 to 3.9 grams of protein per 0.1 kilogram of product
- Fresh milk, any fat content of kefir and sour cream. As a rule, such products are credited with a sufficiently high protein content. However, in the processproduction, namely during the dilution of milk drinks with various powders, water and whey, the amount of a useful building element is significantly reduced.
- Ice cream (ice cream or cream).
- Spinach.
- Cauliflower.
- Potatoes.
All other (not listed) fruits, vegetables, mushrooms and berries contain 0.4 to 1.9 grams of this element.
| 1st type | Cheese, low-fat cottage cheese, poultry and animal meat, most fish, peas, soybeans, beans, all nuts | more than 15 grams of protein per 0.1 kilogram of product |
| 2nd type | Fat cottage cheese, pork, sausages, sausages, cereals, eggs, wheat flour, pasta | 10 to 15 grams of protein per 0.1 kilogram of product |
| 3rd type | Rye and wheat bread, rice and barley groats, green peas | 4 to 9.9 grams of protein per 0.1 kilogram of product |
| 4th type | Fresh milk, any yogurt, sour cream, potatoes, ice cream or ice cream, spinach and cauliflower | 2 to 3.9 grams of protein per 0.1 kilogram of product |
Now it will be easy for you to choose from a huge assortment of products containing protein in the store. A table with the above types of them will also help you in this difficult matter.
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