How much protein is absorbed per meal? Protein and carbohydrates in food
Protein is the main component in the structure of the body. It consists of skin, muscles, tendons. Another protein is part of the hormones, enzymes, molecules, which take part in the work of all organs and systems. Life without protein is not possible. It consists of amino acids linked together in a chain. The protein obtained from animal food provides the body with the desired amino acid ratio. If you eat fish, meat, eggs daily, then there will not be problems with the required amount. Those who do not eat meat will get more protein from other foods. How much protein is absorbed per meal? What is it for the body, and with what products can we get it?
The amount of protein digested at one meal
How much protein is digested at one meal? Each person is individual and the process of digestion and assimilation of this or that kind of product passes in different ways, with which it is long and complex. According to many experts, only 30 grams of protein can be absorbed per meal. But sometimes this indicator may increase or decrease. Because the human body has a different muscle mass, the size of the stomach and intestines, physical activity. All these factors play an important role in the assimilation of protein.
When asked how much protein is digested at one meal, it is not always possible to answer unambiguously. It is a complex substance and does not immediately enter the blood, but before it is a complex process of digestion, which requires a lot of time. For example, eating 100 grams of protein sports nutrition, it takes half an hour to digest it. And products such as eggs, meat, cottage cheese, cereals and fish are needed to digest protein from them for an hour and a half. In the process of digestion not only the stomach and intestines take part, but also enzymes, and hormones.
Daily protein norm
Protein is an incredibly important protein for the healthy functioning of the body. If it comes inadequate quantity, then various diseases can start. How much protein per day? Dietary organizations have come to the conclusion that a person is enough to take 0.8 grams of protein per kilogram of weight. It turns out that for a man you need about 56 grams per day, and for a woman - 46 grams. Such indicators are too modest and the protein in this amount is enough only to avoid its deficiency in the body. But not enough to maintain health and beauty.
And how much protein per day does a healthy person need? The minimum daily dose is 66 grams. Optimal - 100 grams. The indicator can vary depending on the age, weight of a person and his active way of life. A growing organism needs twice as much protein as the elderly.
Protein that is best digested
Which protein is better absorbed? Almost one hundred percent assimilates those found in dairy products and eggs. Slightly lower in percentage ratio, proteins obtained from meat and fish are absorbed, because before use they undergo heat treatment and lose some of the useful proteins. On the next step are all kinds of porridges and legumes. They easily and quickly pass the process of assimilation. The protein is most difficult to process from macaroni and bakery products.
Food, sources of high-quality protein
For each person, proteins are an integral part of a balanced diet. Proteins that are contained in the products, in their value are divided into two groups:
- A full-fledged group that contains a complete set of essential amino acids. This refers to products of animal origin.
- Defective group, which includes products of plant origin.
Foods rich in protein:
- eggs contain about 20 percent protein with the required amount of amino acids;
- curd contains 14% protein;
- solid cheese grades - 30%;
- poultry meat - 17 percent protein;
- beef and liver - 25%;
- fish and seafood - 20-25% protein;
- beans and soybeans - 14 percent;
- cereals - 12%;
- brussels sprouts - 9%.
Proteins, fats and carbohydrates are sources of correct metabolism
Rational and healthy nutrition contains a set of nutrients such as proteins, fats and carbohydrates. The necessary ratio depends on the mode of human life. Protein and carbohydrates are equally necessary for humans. They are considered to be sources of energy and beauty. Deficiency of carbohydrates will lead to a disruption in the metabolic process. They enter the human body together with glucose and, like proteins, participate in many functions. Protein and carbohydrates are necessary for normal, full-fledged functioning of the body. The latter provide the body with vitamins and minerals. Contains carbohydrates in vegetables and fruits, as well as in bread, pasta, potatoes.
Product compatibility. Proteins, fats, carbohydrates
When taken together, different foods have different effects on the assimilation of each other. Proteins, fats and carbohydrates must be taken in small amounts. The basis of the diet should be vegetables and fruits. Also products containing protein. These are eggs, cottage cheese, meat and fish. It is useful to eat potatoes, pasta and bread that are rich in carbohydrates. According to many scientists, proteins and carbohydrates are not considered compatible products and can damage human health.
Entering the stomach, proteins increase acidity, which stops digesting carbohydrate food, which can be absorbed only in an alkaline environment. Never combine fats and proteins. For example, meat, eggs and vegetable or butter. Otherwise, the fat will interfere with the production of gastric juice. Try not to combine sour fruits with proteins. Fruit acids will delay the production of gastric juice naturally and interfere with the normal digestion of protein foods. Also, this combination of products can lead to fermentation. Remember, than food is easier, so it is more useful. A healthy diet is the guarantee of a long and fulfilling life. Try to eat melon separately from all other products. Potatoes and cereal with bread also eat separately, otherwise the intestine will ferment and its swelling, which is fraught with serious complications.
The algorithm for combining products among themselves
- is not recommended to combine the intake of products containing sugar and starch with proteins and acidic fruits;
- , the time between meals should not be less than 4 hours;
- also can not combine proteins with sugar, flour and margarine.
All food products have a conditional separation between themselves:
- products having a starch composition;
- is a protein;
- is neutral.
By its digestibility in the stomach, food is classified into two main items:
- Protein food of animal and plant origin. This includes the whole variety of meat and meat products, cereals and legumes, eggs, dairy products. Starch containing foods. This bread, all products from flour, cereals.
Now you know how much protein is digested at one meal. If possible, adhere to the intake of the necessary amount and daily ration of calories. Observing such non-complex rules, you can normalize the metabolism and get rid of excess weight. Nutritionists advise not to exceed the daily intake of 2500 calories. This amount is enough to lead a healthy lifestyle, to perform physical and mental loads. If you consume excessive calories, it will lead to obesity, and a lack will lead to a lack of energy for the structure of healthy cells and loss of endurance. The recommended dose of protein per day is 100 grams, which equals 410 calories. Reducing its amount in the body will lead to the dystrophy of muscles and muscle tissue. Increased protein intake is fraught with an increase in blood homocysteine. Everything should be in moderation. Be healthy!