Table of protein content in products. High protein foods
Protein is a building material for all cells of our body, so it is extremely important to optimize your diet so that it has enough protein. Protein products are of high biological value, and they stimulate metabolism. Only when you get enough protein in the body your muscles will be in tonus, all the metabolic processes will begin to flow in the usual way, and the hair will turn shiny and beautiful. And to calculate your diet will help table the protein content in food. With it, you can easily sum up the day and determine how optimal your menu was.
Who should consume a lot of protein
There is an opinion that the protein is important only for athletes, weightlifters, who disappear in the gym for days. In fact, this is not so. A newborn child, a schoolboy or a pensioner, a housewife and a construction worker engaged in manual labor - we all need enough protein. With its lack, the body has to expend its own muscle mass. It may seem surprising, but for those who want to lose weight, it is also necessary to increase the amount of protein food in the diet, thus reducing the consumption of fats and carbohydrates. The table of protein content in the products will help you to choose the right one.
Protein for our body
Today, there is an abundance of information about healthy eating, which is already clear to all that food can be both a source of life and energy, and the cause of serious diseases. Therefore, each person's task is to learn to eat right, and not the other way around, to live, in order to eat. If your metabolism is not too disturbed, then it is usually intuitively clear, the body itself gives signals as necessary in certain substances. And we understand these signals as a desire to eat cheese or meat, nuts and cottage cheese. If the signals of your body you understand with difficulty, then you will need a table of protein content in products.
Why do we stop on proteins, not taking into account fats and carbohydrates? For our body, all nutrients are important, so build your food exclusively on one thing is not worth it. But most important for us are proteins, and first of all their function is not food, but construction, of which all the tissues of our body are composed. But they can also become oxidized, becoming a source of energy, just like carbohydrates and fats. However, what is very important, the products of their cleavage do not accumulate, but must be eliminated from the body.
Norms of protein consumption
In total, the protein contains 22 amino acids, and eight of them are irreplaceable. It is these elements that the body needs every day and every hour to maintain all tissues and organs in a normal state. From what has been said above it is already clear that, unlike fats and carbohydrates, protein is mainly needed for the construction and restoration of cells and tissues. At the same time, it is possible to determine the norms of its consumption only very approximately, because it is necessary to take into account individual characteristics. In doing so, we are well aware that the table of protein content in products reflects only one side, because in addition to protein, they contain other nutrients. Experts say that in the overall energy balance, proteins should account for 15-18%, or 105-125 grams, fats should be 32%, and carbohydrates should be at least 50%.
It is very important, especially for those who watch their weight, that the splitting of the protein requires more energy than the body as a result receives. That is why during the diet recommend to consume more pure sources of protein: fat-free kefir, chicken breast. But whole milk or cottage cheese, despite the large amount of protein, this effect will not give, because they contain a lot of fat.
Complete sources of protein
As we have already mentioned, proteins consist of amino acids. These are not just nutritious elements, but real building blocks. In turn, some of these amino acids are irreplaceable. It is very important that the food provides the body with all amino acids. The protein content in the products( the table reflects the figures quite fully, we will not rewrite them again) is not the same, but if we divide them into groups, then we will get the following. Sources of protein are primarily divided by the number of essential amino acids they provide.
Now we are talking about the full sources of protein. They give the body the whole set of amino acids. Sometimes you can hear that they are called sources of high-quality proteins. This group includes products of animal origin, for example meat, poultry, fish, milk, cheese and eggs. It is very important for us to know the protein content of the products. The table will give us exhaustive data.
Sources of high-quality proteins
This group is to be looked at in a little more detail, because these are the most important products that should be on your table every day. Below we give the content of proteins in food. The table can be printed and placed on the refrigerator to always be at hand. So, the record and the standard of a quality food product in terms of balance, value and degree of assimilation is egg white, its nutritional value is estimated at 100%.It should be noted that the yolk is also good, but it contains too much fat. If you are looking for a product with a nutritional value higher than that of egg white, then you are wasting your time. The only option is a protein cocktail.
Followed by the eggs is tuna and chicken breast. Compare the protein content of food. The table will show you that they are only slightly inferior in protein content, which means they are valuable food products. And from dairy products it is best to choose low-fat cottage cheese and yogurt. Excess fat in whole milk products can adversely affect your figure. Below you can consider other foods with high protein content. The table will be an excellent help.
Incomplete sources of protein
These are useful and valuable foods, however they are low in content or do not contain at all one or more essential amino acids. That is, as a main food they are not suitable, but as an addition of high-protein foods or garnish are great. For example, rice does not contain some amino acids, but they are kept in a sufficient amount in dry beans. That is, together they can provide a normal diet. It is very important to monitor the balance of your diet, that is, adjust the content of proteins, fats, carbohydrates in foods. The table will allow you to make a balanced diet, and therefore, significantly improve your body.
Other foods rich in protein
We have already said that chicken breast is a valuable source of protein, but do not go exclusively to chicken. Indeed, the bird gives the body about 20% protein from the total mass, but the beef is not inferior to it. It is best to eat red meat in boiled form. The rabbit meat with rice for garnish will be an excellent choice. In this case, the optimal content of proteins and carbohydrates in products. The table will help you find for yourself and other useful combinations.
Vegetables and fruit
It would seem, well, what is the protein in them? It turns out that these are valuable sources of vegetable protein, which is very important for our body. The daily menu includes fresh fruit. These are apples and pears, mango and kiwi, pineapples and oranges, as well as cherries and apricots. Do not stay away and vegetables. For example, Brussels sprouts are very rich in protein, so it will be extremely beneficial for your health and appearance. The caloric content of these products is practically zero, that is, the more you consume them in food, the more slender and healthier you will become.
Cereals and cereals
These are excellent and very useful products with high protein content. The table will tell about them in more detail, but for now we will inform you that all cereals are very well absorbed by the body and contribute to excellent digestion. For example, conventional lentils contain 18% protein and only 1% fat. And what are buckwheat and millet? This is a real storehouse of protein, and in parallel also vitamins, trace elements and fiber.
As you can see, it's not difficult to fill your diet with protein sources, you just need to make a little effort. In addition, I want to say that you should not limit your diet to one or more protein products. Each of them is important in its own way, which means that it is best to combine them among themselves during the day.