The highest protein foods. Protein-Rich Foods: Benefits and Possible Harm Rating of protein foods

Protein is a building material for the human body, all the cells of our body consist of it, and therefore it is incredibly important for us. It contains 20 amino acids, of which 11 the body is able to produce itself, while the remaining 9 are indispensable for us. With a lack of just one amino acid, protein synthesis slows down and the body begins to extract it from its own tissues in order to ensure the functioning of the brain and heart. At the same time, other organs begin to suffer. The first symptom of such a shortage will be a tremor of the hands and fingers, weakness and trembling in the muscles.

Protein is part of DNA and enzymes, and therefore it should be in our diet every day, regardless of age or gender. At the same time, the diet of protein foods should be varied and include both animal and vegetable proteins. Thanks to low-fat foods, you can easily lose those extra pounds. In case there is a need to gain muscle mass, then proteins should be high in amino acids. Many believe that protein is only needed by athletes to increase muscle, but proteins are needed for the functioning of the body as a whole. It is involved in the work of the stomach, liver, hair strengthening, immune, endocrine system.

For proper growth and development, our body needs nutrition. All our organs need oxygen, vitamins, trace elements and water, which we get from food. Important components are carbohydrates, fats and of course proteins. It is they who will give us strength and endurance, energize us, provide thermoregulation, form new cells, and maintain normal blood sugar levels. So: what is protein food and what are these products? How much should I eat to lose weight or gain muscle mass?

Protein food - what are these products?

If the products contain little protein, they cannot be called protein. Most protein is found in animal products: meat, fish and cottage cheese. But some plant foods, such as legumes or nuts, are high in protein. At the same time, although mushrooms contain a large amount of protein, you don’t need to get carried away with them - their protein is poorly absorbed by the human body.

Protein is one of the important 3 components used by the body for healthy functioning, the other two are carbohydrates and fats. It is involved in all important life processes and has different effects on different organs. Proteins should make up 40% of the daily diet and come from plant and animal foods.

• Cells and muscles are made up of protein, which is especially important for children, pregnant women and athletes. It restores damaged cells, is responsible for their regeneration.
• Metabolism - protein affects metabolism, helps to assimilate various components.
• Hormonal background - protein normalizes the hormonal system due to the pituitary gland.
• Immunity - protein provides tissues with an individual structure, creates a protective system and resistance to infections.
• Blood - protein helps to supply organs with oxygen, vitamins, minerals, carbohydrates and other chemical elements through the blood.

Daily protein intake - table

The daily protein requirement is different for everyone. Here is a table based on the rate of protein per 1 kg of weight:

• the average norm for an adult is 1–1.5 g (about 85 g per day);
• with normal weight, physical activity, physical training - from 1.8 to 3.3 g;
• with normal weight, but low physical activity - from 1.2 g to 1.8 g;
• with overweight and obesity - from 1.2 g to 1.5 g;
• during pregnancy - from 1.7 g to 1.8 g.

When choosing products, it should be borne in mind that 1 g of protein gives the body 4 kcal, 1 g of fat - 9 kcal, 1 g of carbohydrates - 4.2 kcal. Protein in the daily diet of an adult should provide 12 to 25% of calories.

Signs of protein deficiency

• difficulty concentrating;
• susceptibility to infections;
• hair loss;
• sleep disorders;
• stratification of nails;
• dry skin.

The lack of protein is accompanied by hypo- and beriberi, iron deficiency anemia, lack of zinc in the body. There are disorders of the functions of the intestines and the thyroid gland, hormonal imbalance develops, muscle atrophy.

List of animal protein foods

Protein products of animal origin include all types of meat and seafood, as well as dairy products and eggs. They are quickly absorbed, but have a lot of fat, which is not always good for weight loss. That is why, during a protein diet, chicken, turkey and rabbit are allowed, while pork and lamb are prohibited. Milk is better to choose fat-free or with a minimum percentage of fat. Here is a list of animal protein foods:

All of these proteins are easily digestible, in addition, they are closer in composition to the proteins contained in the human body. Dairy products contain fast proteins - 9 amino acids that our body is not capable of producing on its own. And meat, in addition to protein, contains vitamin B12, which is not found in plant foods, but it is necessary for the proper functioning of the nervous system. In addition, red meat and egg yolks contain zinc and iron, while dairy products contain calcium and leucine, which are necessary for building muscle tissue. But animal proteins also contain more cholesterol and fat, which are responsible for the development of cardiovascular disease and obesity. For this very reason, it is better to choose lean meats.

The most famous protein food is meat, or rather the muscle tissue of animals, fish or poultry, which consists of interconnected fibers. The rigidity of the meat depends on the strength of such a bond. So fish belongs to the most tender meat, animals to hard meat. The human body metabolizes different types of meat in different ways. So minced meat from different types of animals will be more useful and valuable than a whole piece. Recommendations for choosing meat:

• Choose lean meats.
• Choose fish or chicken over red meat.
• Don't fry the meat in a pan, but steam, grill, or oven it.
• Do not abuse meat broths - they have little protein, but a lot of fat and harmful substances.

When choosing milk, you should pay attention to its fat content. The higher it is, the less protein will enter your body. Egg chicken protein is easily and efficiently absorbed by the body, contains methionine and phenylalanine. But the yolks contain many useful lipids, vitamins (except C) and trace elements, but they should be limited to 1-2 per day. The average protein content in a chicken egg is almost 12 g for every 100 g. The calorie content of eggs is low, but they are involved in important metabolic processes in the body.

Harm of animal protein

Excessive consumption of such products can lead to metabolic disorders, weakening of the immune system and human heart. In addition, the abuse of red meat provokes the development of cancer and causes cancer. During the treatment of cardiovascular diseases and the digestive system, doctors recommend abandoning animal proteins. In addition, constipation and bad breath may occur.

List of plant protein foods

Plant-based protein foods are very important for weight loss, because unlike animal protein foods, they do not contain fat and cholesterol, but they are not very well absorbed. Nevertheless, both types of protein cannot be neglected. So vegetarians do not get the necessary amino acids contained in meat products. For example, 100 g of beef contains 20% of the required rate of fat and 30% of the required cholesterol, but soy cannot boast of this - there is no cholesterol in it, and only 1% fat. At the same time, soy contains the best composition of amino acids, as well as glutamine and arginine, which increase the body's endurance.

List of plant protein products:

• String and red beans
• Peanut
• Lentils
• Buckwheat
• Semolina
• Sunflower, flax and pumpkin seeds
• Millet
• Almond
• Peas, chickpeas
• pistachios
• Hazelnut
• Walnuts and Brazil nuts
• Bread and bakery
• Mushrooms
• Apples and pears
• Berries
• Millet
• Garlic
• Green peas and green vegetables
• Potatoes, onions, zucchini, carrots, Brussels sprouts, tomatoes and cucumbers
• Algae and seaweed
• Oranges and other citrus fruits
• pineapples
• Fruits with a stone - apricots, peaches, cherries, avocados
• Tofu (bean curd)
• Edamame (young green beans)
• Sesame
• Seitan (gluten)
• Spirullina (microalgae)
• Dried apricots and prunes, dates
• papaya and kiwi
• soy milk

Nuts are high in vitamins, fiber, minerals, and antioxidants, but lack the essential amino acid methionine. Proteins of plant origin can only be absorbed by 60%, and animal origin - by 80%. Cereals, legumes, lentils, mushrooms and soybeans are the protein leaders in the plant category. If you use a variety of protein foods along with fiber, you can not only increase the digestibility of protein, but also avoid the process of decay of food residues in the body. Cook cereals in milk, because vegetable proteins are absorbed much better after being cooked.

Harm of vegetable protein

Any product has its pros and cons, and it depends on the amount of consumption and the balance of nutrition. For example, vegetable protein does not contain essential amino acids, vitamin B, and sufficient iron. Without eating animal proteins, you will decrease the level of saturated lipids, carbohemoglobin in the blood. You will tire quickly and urolithiasis may occur. If you consume soy for a long time and in large quantities, hormonal disruptions in women may begin. A bean diet will lead to bloating.

fast squirrels

Fast proteins are very useful for athletes, as they quickly restore strength and energy, help you feel more alert and help you gain muscle mass. The body needs only 60-80 minutes to digest fast proteins. After this time, they break down into amino acids and get straight into the cells.

List of fast protein foods in the table:

Slow squirrels

Slow proteins are broken down by the body for a long time, help to lose weight and not feel hungry. They break down to amino acids in 6-8 hours, contain few calories, and their breakdown requires more energy. Therefore, they are often consumed for dinner 2-3 hours before bedtime, then the body will have enough night time to digest food, and fully enrich the muscles with amino acids.

List of slow proteins in food in the table:

Protein food - food list

Above, we gave a list of protein foods with their content of calories, fats, carbohydrates and protein. Here is another table of protein foods with protein content per 100 grams of product:

1. Egg powder - 45.0;
2. Brynza - 18.0;
3. Hard and processed cheese - 23.4-29.0;
4. Cheesecakes, casserole - 16.4-18.9;
5. Liver pate - 18.0;
6. Canned meat - 15.0-20.0;
7. Cutlet, chop - 20.0;
8. Soy protein isolate - 90.0;
9. Ham - 22.6;
10. Lamb shish kebab - 22.9;
11. Servelat - 24.0;
12. Smoked salmon - 25.4;
13. Macaroni - 10.0–11.3;
14. Beefsteak - 28.8;
15. Sausage mince - 15.2;
16. Curd - 14.0–18.0;
17. Boiled veal - 30.7;
18. Ham - 14.3.

Protein foods for muscle gain

To gain muscle mass, protein nutrition is used. Here you need to understand that muscle mass begins to increase only when the amount of energy coming from food exceeds the amount spent. But this does not mean that if you eat a lot of protein food and lie on the couch, your muscles will begin to grow on their own. Eating protein in your diet is a must for proper nutrition, but you should also not forget about counting calories for both weight loss and muscle gain. At the same time, daily training is required.

In order for protein from food to be well absorbed, be sure to drink plenty of pure water. Sweet drinks, cocoa, coffee, juices are prohibited. Carbohydrates and fats should make up 30% of the total diet. 70% are distributed between protein products:

• raw eggs;
• boiled egg white;
• fat-free cottage cheese;
• boiled chicken meat (breast without skin);
• boiled squid;
• low-fat sea fish;
• nuts, beans.

Carbohydrates and fats are preferable to receive from:

• natural yogurt;
• kefir;
• oatmeal, buckwheat boiled in water (without sugar, oil and salt);
• vegetables, low-calorie fruits (grapes, bananas, potatoes and pears are not allowed).

The norm of protein intake for athletes is 2 g per 1 kg of body weight.

• Start consuming protein from the minimum daily rate for athletes - 1.5 g per 1 kg of body weight.
• If no effect is observed, increase the rate to 2-2.5 g of protein.

The required diet of protein products can be compiled independently according to the table above. For example, in the daily diet of an athlete weighing 85 kg, you must include: 0.5 kg of chicken meat, 200 g of cottage cheese, 5 eggs and 0.5 liters of fat milk. You can alternate fish, legumes, etc. Calorie content for gaining muscle mass should be increased by almost 2 times. Only in combination with exhausting strength training is it possible to quickly gain muscle mass. You can get more information about protein nutrition for athletes from the video:

Protein digestibility table

Protein Source Digestibility Ratio

Protein foods for pregnant women

The diet of the expectant mother should be balanced, include vitamins and minerals. To ensure a healthy pregnancy and proper development of the fetus, protein must be present in the daily menu of pregnant women:

• Quail and chicken eggs. Avoid eating raw eggs.
• Dairy products - milk, kefir, natural yogurt, cottage cheese, low-fat sour cream.
• Cereal products, cereals, wholemeal bread.
• Sea fish - salmon, sardines, anchovy, hake, scallops. Canned food should be discarded.
• Lean chicken or turkey meat, fish, beef.

The effect of protein on the body of a pregnant woman:

• ensures the normal development of the fetus;
• performs a transport role in the transfer of nutrients, calcium and iron;
• strengthens the immune system (protein products are the main antibodies against viruses and bacteria);
• ensure optimal functioning of the coagulation and anticoagulation systems,
• prepares the mother's body for breastfeeding
• responsible for the processes of lactation,
• strengthens the mammary glands, uterus and placenta, preparing the body for childbirth,
• contribute to the regulation of hematopoietic function, protects the mother's body from anemia.
• favorably affects the intestinal microflora,
• improves blood supply to the fetus.

If the expectant mother eats for two, this contributes to a set of fat mass, which negatively affects childbirth and may even affect the health of the child.

How to replace animal protein for vegetarians?

Vegetarians are advised to include lentils, soybeans, broccoli, onions, asparagus, red peppers, couscous and wheat germ in their diet. Spinach, avocados, and bananas are great fruits and vegetables (but not good for weight loss). Brazil nuts are very nutritious and healthy, as well as almonds, hazelnuts, sunflower seeds and pumpkins. Peanut butter is also rich in protein, but it is also not suitable for weight loss, but it is quite suitable for gaining muscle mass.

Among vegetarians, a popular product is seitan, which is made from wheat gluten, which absorbs the flavors of dishes that are cooked nearby. One hundred grams of this "meat" contains 57 g of protein and is an excellent substitute for duck or chicken meat. Soy tofu is also important for the vital functions of the body and for weight loss. It can be fried, added to soup, mashed, etc.

Green soybean pods are also popular among vegetarians. It is a healthy and nutritious snack, but the protein in it is about 7 g / 100 g.

We also recommend that vegetarians eat quinoa, zucchini, hummus, black beans, green peas. From them you can cook many dishes, showing imagination. All these products contain a minimum of fat and are very good for weight loss.

The right combination of protein with other products

If you decide to go on a protein diet, don't think that eating protein alone will solve your overweight problem. There are foods that, when combined with protein, can add extra pounds to you. Therefore, follow these combinations:

• eggs plus beans;
• eggs plus potatoes;
• eggs plus corn;
• eggs plus wheat;
• soy plus millet;
• milk plus rye.

There are simple rules, the observance of which will allow you to keep healthy animal protein in the diet without compromising health and shape:

• If meat is present in the diet, its amount should not exceed 1/3 of the total number of vegetables - the golden rule of Chinese cuisine.
• Raw (not heat-treated) vegetables contribute to better absorption of protein.
• Do not combine two or more types of foods high in animal proteins.
• Do not combine proteins with sugar.
• Forget about meat with potatoes and butter, especially fried.

Both fast and slow proteins are needed by those who are losing weight, and those who are gaining muscle mass, or just want to be healthy. Remember - a healthy combination of animal and plant foods and keeping calories will achieve the desired result!

What can replace animal protein?

If you are not going to become a vegetarian, or just want to observe Great Lent, then you cannot completely refuse protein. Beans, peas, soybeans and lentils are considered excellent substitutes for animal protein. At the same time, soy is in the first place - the main competitor to meat in terms of the amount of protein content. Fish rich in Omega-3 and vitamin B2 will be replaced by seaweed and cereal seeds. Sesame will make up for the lack of calcium - the amount in it is the same as in animal food. Natural milk with its vitamin D and B12 will replace soy or rice milk. It would not be superfluous to include vitamins for the period of Great Lent or the temporary cancellation of animal proteins, and increase the size of portions in order to replenish the daily protein requirement for the body.

Low Protein Foods - List

Foods low in protein do not have a beneficial effect on the body, but it is not recommended to completely exclude them from the diet.

So, which foods are low in protein:

• marmalade - 0 grams;
• sugar - 0.3 grams;
• apples - 0.4 grams;
• raspberries - 0.8 grams;
• raw russula - 1.7 grams;
• prunes - 2.3 grams.

For muscle building and recovery after training, you need to add enough protein to the diet. Proteins are involved in fat burning metabolism and reduce the feeling of hunger.

In addition, protein slows down the release of carbohydrates into the bloodstream, which will help prevent blood sugar spikes that encourage fat storage and lower energy levels.

The average person needs at least 1 gram of protein for every kilogram of body weight to maintain muscle mass.

Protein intake for muscle building needs to be increased by 2-3 times. To reach this value, you need to fill your grocery basket with high-protein foods.

Animal Products

Many of the animal products contain the full range of essential amino acids.

As a rule, these products are low in carbohydrates, but the fat content may vary.

• Eggs. One large egg contains about 6 g of protein - it is almost an ideal food for growing muscles, since its bioavailability (i.e. how much protein from food can be absorbed by the body) is higher than in any other product. However, egg yolks are high in fat, so it's best to separate them from proteins to reduce the amount of fat in your diet.
• Pork. High-quality pork protein provides the body with branched chain amino acids (BCAAs) that allow muscles to recover as much as possible after training. Choose lean fillet for grilled or oven-roasted steak, which provides 1 gram of protein for every 7-11 calories of meat.
• Beef. In addition to protein, beef is a source of creatine and iron, which help muscles function properly. Limit yourself to lean cuts of meat with 5% fat content.
• Skinless chicken or turkey breasts. The white meat of chicken and turkey provides more protein than other parts of the bird, with a minimum fat content, so this product should be on your menu.

Milk products

Among dairy products, there are many options with different fat content.

You don't want to completely cut out fat, as its absence will interfere with the absorption of fat-soluble vitamins and calcium that are good for bone health.

• Cottage cheese. This product is loaded with casein, a slow-breaking protein that supplies vital amino acids to your growing muscles.
• Yogurt. In addition to the protein component, yogurt is rich in probiotics, which will help the proper functioning of the intestines. Choose yogurt without additives and sugar.
• Cheese. Be careful - in addition to protein, cheese contains a significant amount of fat. Choose a hard cheese with a reduced fat content.
• Milk. This product is a premium source of whey protein with a biological value slightly less than eggs. Choose 2% milk for the optimal balance of fats and proteins.

Fish and seafood

Seafood is an excellent source of protein as it contains almost no fat.

Fish contains fat, but it is rated as good for the body due to the presence of omega-3 fatty acids.

• Tuna. This fish is highly digestible and contains premium quality protein. You'll also get a set of B vitamins and a powerful dose of the antioxidant selenium with tuna.
• Halibut. Among white fish, halibut contains the optimal ratio of trace elements necessary for the body. Pacific halibut is generally more biologically valuable than Atlantic halibut.
• Tilapia. This fish contains a noticeable amount of protein combined with a mild, delicate flavor.
• Salmon. Red fish is quite oily with a high protein content. However, the omega-3 fatty acids contained in it help fight fat accumulation.
• Shrimps. This product contains high quality protein with a minimum amount of fat and carbohydrates, as well as B vitamins and iron.

herbal products

Plant foods along with protein include a significant amount of carbohydrates.

Vegetable protein provides a partial spectrum of amino acids, so it is ideal to use such products as a side dish for meat or poultry. This is a great way to boost your protein intake as well as fiber and a range of vital minerals.

• Lentils. In addition to protein, lentils are a source of iron, molybdenum and folic acid, necessary for the functioning of muscle fibers.
• Buckwheat. A healthy product that improves blood circulation, lowers cholesterol and controls blood glucose levels.
• Legumes. Soy, beans and peas are rich in protein, soy is ahead of even meat in terms of protein. Add legumes to soups, salads, and side dishes with meat dishes.
• Tofu. Soy cheese is a concentrated source of all the proteins provided by soy. It can be added to salads, grilled or fried with eggs.
• Quinoa. This whole grain product contains iron, magnesium and manganese in addition to protein.
• nuts. Walnuts, cashews, almonds, along with a high protein content, are rich in healthy fats. Choose unsalted nuts in small amounts for a snack or to add to a salad.

Ranking high protein foods

The products in the table are ordered by protein content per 100 grams uncooked. When choosing, pay attention to the quantitative ratio of proteins and fats.

Not covered in the article

The daily protein intake for an adult is 70 g, for the elderly and pregnant women a little more than 80 g. Proteins are not synthesized in the body on their own, they can only be ingested with food.

When forming a diet, it is necessary to take this into account, and choose foods with a sufficient protein content.

It is important to know which foods contain large amounts of protein, since a deficiency of such a valuable substance leads to disruption of metabolic processes, a slowdown in the excretory system, and hormonal imbalance.

Most products have a mixed composition, which allows you to ensure that the body receives all the necessary vitamins, minerals and amino acids.

However, often (with a weakened state, headaches, sleep disorders, metabolic disorders, etc.) there is a need to make up for the lack of proteins, in this case it is necessary to include in the diet products of plant and animal origin, which are dominated by protein compounds.

Vegetable protein improves metabolism, restores protective functions, and energizes.

What foods are high in vegetable protein?

Detailed information on the content of vegetable protein is presented in the table.

For the intake of all the necessary amino acids, it is recommended to eat animal products along with plant foods.

Animal food

Which foods are high in animal protein?

The exact amount of animal proteins is presented in the table.

What foods have the most protein

Please note that not all protein-rich foods are created equal.

To ensure the intake of the required amount of protein compounds and not overload the body with unnecessarily heavy food, preference should be given to low-fat foods with a minimum amount of calories containing trace elements and minerals.

It should be remembered which foods should be discarded, despite the protein content in large quantities. These are, first of all, processed meat, meat snacks, sausages in hot dogs. As a rule, they contain too much salt and fat, which minimizes the usefulness of such dishes.

Among all types of meat, chicken breast is considered the most preferred option. for those who want to lose weight, but do not want to limit themselves to hearty food. To maximize the preservation of nutrients, it is recommended to use it boiled or stewed.

The value of protein for the body

Protein as the main vital element is a source of strength and energy, contributes to a balanced metabolism, a set of muscle mass.

In addition, proteins in the human body perform the most important functions:

• Hormonal. A significant part of the hormones are proteins. The intake of a sufficient amount of protein helps to stabilize the hormonal background.
• Construction. Participate in the formation of cells and intercellular substance.
• Regulatory. They are the main regulator of intracellular metabolic processes.
• Protective. Activate the protective functions of the body, participate in strengthening the immune system.

With insufficient intake of a complete protein, manifestations of serious deviations are noted: a decrease in immunity, hormonal disruptions, and disturbances in the functioning of the heart muscle.

According to experts, it is necessary to systematically control the content of protein compounds in the body, to be very careful about low-calorie diets.

However, you should also not overload the body with protein-containing foods., everything needs a golden mean and a competent, dosed approach.

Features of the protein diet. What is important to know

Information about which foods contain large amounts of protein is necessary when forming a protein diet.

The nutrition program includes food with a high protein content and a minimum amount of fat (fat-free cottage cheese, lean boiled meat or fish, nuts, legumes).

Minimizes intake of foods rich in carbohydrates and fats. The consumption of protein products enriches the body with proteins, while energy consumption occurs due to the burning of fats and carbohydrates that come in a limited amount, which, of course, contributes to the “melting” of extra pounds.

For the full functioning of the body, the presence of all food groups in the diet is necessary.

The Benefits of a Protein Diet

When maintaining shape with the help of protein-containing products, nutritionists note a number of positive points:

• high efficiency of such diets (for 2 weeks, weight loss from 5 to 7 kg);
• lack of a debilitating feeling of hunger;
• preservation of the obtained results (reduction of body weight) for a long time;
• a wide variety of dishes, thanks to the possibility of consuming products of plant and animal origin;
• the abundance of products recommended for consumption makes it possible to adhere to such a diet even for people with a modest income.

Disadvantages of a protein diet

With excessive enthusiasm for a protein diet, the body experiences an increased load. because protein foods, especially of animal origin, take much longer to digest.

Strict and long-term adherence (more than 30 days) to this diet leads to negative consequences of the following nature:

Be careful, excess protein is harmful to the body no less than its lack, so protein intake should be dosed.

A few rules of the protein diet

For the most effective protein diet, it is recommended to adhere to the following rules:

1. The maximum duration of the diet is 21 days;
2. Fractional meals in small portions (200 - 250 g) at least 6 times a day;
3. Dishes should be cooked in a boiled or baked way with a minimum amount of salt and spices;
4. Dinner no later than 3 hours before bedtime;
5. To enrich the body with useful substances and microelements, use fruits and vegetables with a low sugar content as snacks;
6. Drink from one and a half to two liters of unsweetened liquids (pure water, herbal teas);
7. Exclude from the diet all sweets, carbonated drinks, bakery products, foods containing starch.

Good health, good spirits and a positive mood largely depend on a quality balanced diet., therefore, the formation of a daily diet, including with the help of foods rich in proteins, must be approached extremely responsibly.

A useful video about which foods are high in protein and about a protein diet

Useful and healthy protein foods:

Top 5 foods by protein content:

Protein food list of products for weight loss. Protein diet for weight loss:

First of all, you should remember the fact that the basis of proper nutrition are foods high in protein, carbohydrates and fats. They are called the triad of vital nutrients. Without them, the life of the organism is impossible.

The role of proteins in our life

An indispensable part of our food is proteins. They go to build new cells, and the cells that replace the worn out ones take an active part in the metabolism that goes on continuously in our body. Scientists called them "proteins" for a reason - after the Greek god Proteus, who constantly changed his shape. The protein molecule is also prone to metamorphoses. Body proteins can only be formed from food proteins.

The main sources of animal proteins are meat, cottage cheese, fish, eggs. Plant foods also contain proteins. Legumes and nuts are especially rich in them.

Eating plant and animal foods, a person receives protein. I must say that the proteins of food are significantly different from the proteins from which the human body is built.

Proteins are broken down into amino acids during digestion. They are absorbed and the body uses them to make its own protein. There are 22 types of the most important amino acids. Eight of them are named irreplaceable. They are called so because the body cannot synthesize them on its own, and we get them only with food. The remaining 14 amino acids are considered non-essential.

Different proteins contain different complexes of amino acids, and it is very important for us that the body constantly receives a complete set of proteins it needs. There are no such unique products in the surrounding world that would match the proteins of the Homo sapiens organism in terms of their amino acid composition. To build them, both animal protein products and plant products must be included in the diet. Please note that animal proteins should be on the menu at least 1/3. In the daily diet of a healthy adult, the average protein intake should be 100-120 g, and when people perform heavy physical work, the rate increases to 150-160 g.

The term "rational nutrition" refers to a combination of plant-based animal products. This combination will provide a balanced set of amino acids, contributing to a better metabolism.

Proteins derived from dairy products are the fastest digested. Meat and fish are digested a little slower (beef is much faster than pork and lamb meat). Next come cereals and bread. Well digests the stomach proteins of wheat baking from white flour (highest grades), and dishes made from semolina.

Foods high in protein

High protein foods (per 100 g of product)

You should never forget that with an excess of protein in the diet, you can greatly overload the liver and kidneys with protein breakdown products. Excessive consumption of proteins leads to putrefactive processes in the intestines. The products of nitrogen metabolism also accumulate in the acid side. It should, of course, limit the intake of proteins to those people who suffer from gout, have liver and kidney diseases.

Fats are considered the most powerful, solid source of energy. Another useful side: the "depot" of fat, or fat deposits, are designed to protect the body from heat loss and tissue bruises, and for internal organs, fat capsules serve as a support and protect against mechanical damage. Accumulated fat is the main source of energy for the body in the event of acute illness, when appetite is reduced and food absorption is limited, or in case of starvation.

For us, sources of fat are vegetable oils and animal fats, as well as oily fish, meat, egg yolk, and dairy products.

Fats consist of saturated and so-called unsaturated fatty acids, fat-soluble vitamins E, A, B, lecithin and a number of other substances necessary for the activity of the body. They promote the absorption of fat-soluble vitamins and minerals from the intestines.

Adipose tissue is a powerful reserve of energy material. In addition, in the presence of fats, the taste of food improves and a feeling of satiety appears. Fats can be formed from proteins and carbohydrates, but are not completely replaced by them.

It is possible to meet the body's needs for fats only by combining animal and vegetable fats, since they complement each other with vital substances for us.

Fatty acids, which are part of fats, distinguish between saturated and unsaturated. Saturated acids can easily be synthesized in the body. These include stearic, palmitic, caproic, butyric acids. They have a low biological value and negatively affect fat metabolism, liver function, and contribute to the development of atherosclerosis. Acids of this type are found in large quantities in animal fats (beef, lamb) and some vegetable fats (primarily coconut oil).

Unsaturated fatty acids take a very active part in cholesterol and fat metabolism. These compounds are biologically active. They help increase elasticity and reduce the permeability of blood vessels, prevent the formation of blood clots. Such acids, primarily polyunsaturated (arachidonic, linoleic, linolenic), are not synthesized in the body - they enter there with food. This type of acid contains fish oil, pork fat, olive, sunflower and corn oil.

In addition to fatty acids, fats contain fat-like substances - phosphatides and stearins. Their purpose is to participate in the secretion of hormones, promote the process of blood clotting, and form cell membranes. Cholesterol is the best known of the stearins. It is found in large quantities in animal products. A large amount of cholesterol in the body leads to undesirable changes in the state of blood vessels, contributes to the early development of atherosclerosis. For this reason, doctors recommend limiting the diet to foods that are high in cholesterol (fatty meat, egg yolks, brains, butter, cheese and fatty dairy products), and enrich the diet with foods containing choline and lecithin (vegetables and fruits, milk and sour cream). defatted).

For adults, the daily fat intake ranges from 100 g for light work and up to 150 g for hard physical work, especially in the cold. On average, the diet of fat per day should be 60-70% animal fats, and 30-40% vegetable fats.

Foods high in fat

Food products with a high fat content (per 100 g of product)

When consuming fats, one should not forget the fact that an excess of these substances interferes with the absorption of proteins, magnesium and calcium. To ensure proper fat metabolism, it is necessary to supply vitamins to the body in sufficient quantities. Abundantly consuming foods high in fat, you inhibit the secretion of gastric juice, delay the removal of food from the stomach. There is an overload of the functions of other organs that are involved in the breakdown and assimilation of food. Excessive consumption of fat leads to indigestion. For people suffering from chronic diseases of the pancreas, liver, gastrointestinal tract and biliary tract, fats pose a serious danger.

Foods high in carbohydrates

Purpose of carbohydrates- serve for the human body as its main source of energy, help the work of our muscles. They are needed for the normal process of metabolism of fats and proteins. Carbohydrates in combination with proteins contribute to the formation of certain hormones, enzymes, secretions of salivary and mucus-forming glands, and other important compounds. In the daily diet of an adult, the average norm of carbohydrates is 400-500 g.

Carbohydrates are divided into two groups - simple and complex. The chemical structure is different from complex simple carbohydrates. Differ among them are monosaccharides (fructose, glucose, galactose) and disaccharides (lactose, sucrose, and maltose). Simple carbohydrates are found in sweet-tasting foods. These are sugar, honey, maple syrup, etc.

Polysaccharides are called complex carbohydrates. Their source is plant foods - cereals, legumes, vegetables. The group of complex carbohydrates includes pectins, starch, glycogen, fiber, hemicellulose, etc. Polysaccharides form the basis of dietary fiber, which is why their role in nutrition is so important.

For the body, the main suppliers of sucrose are sugar, candied fruit, jam, confectionery, sweets, sweet drinks, cotton candy, ice cream, and some types of vegetables and fruits: beets, apricots, carrots, peaches, sweet plums, dates, etc.

Sucrose, when it enters the intestine, is broken down into fructose and glucose. Sugar was called "white death" in the 70s. the last century. In her book "Sweet Blues", W. Daphne wrote: "It is more harmful than opium and more dangerous than a nuclear bomb." After that, the persecution of sugar began. Nowadays, the dangers of sugar are being questioned. WHO experts in their 2002 report said that dietary sugars are only among the factors that increase the risk of developing dental caries, but it does not affect cardiovascular, oncological and other mass diseases. Sugar itself does not pose a danger to humans, but its excess consumption (instead of healthy foods) leads to a decrease in the nutritional value of any diet.

Glucose (dextrose)- is called the main supplier of energy for the brain, muscle cells and red blood cells - erythrocytes. It is found in berries and fruits. In people with a body weight of 70 kg, the brain consumes about 100 g of glucose, striated muscles - 35 g, red blood cells - 30 g. For the formation of glycogen we need in the liver, glucose is also necessary. Interestingly, it is involved in the regulation of appetite. In the blood, the content of glucose decreases, this signals the need for the body to eat.

Glycogen is classified as an animal carbohydrate. It is a polymer of glucose, a polysaccharide, similar to starch. The body should contain about 500 g of glycogen. Food sources of glycogen are meat and liver of animals and birds, fish, and seafood.

Fructose (levulose) The sweetest of all natural sugars. For its assimilation, the hormone insulin is almost not required, this quality allows it to be used by patients with diabetes mellitus, but also in a very limited amount.

Lactose (milk sugar) contain dairy products. This carbohydrate normalizes the activity of microflora useful for us, suppresses the processes of decay in the intestines. Lactose helps calcium absorption. In the case of a congenital or acquired deficiency in the intestine of the lactose enzyme, the process of its breakdown into galactose and glucose is disrupted. This leads to intolerance to dairy products. Fermented milk products contain less lactose than whole fresh milk, because. During fermentation, lactose is converted into lactic acid.

Maltose is called malt sugar. It is an intermediate product formed during the breakdown of starch by germinated grain enzymes and digestive enzymes. Maltose is formed, then it breaks down to glucose. Free maltose contains honey, malt extract, beer.

About 85% of all carbohydrates in the human diet is starch. Its sources are bread, flour, cereals, legumes, potatoes and pasta. Starch tends to be digested rather slowly, breaking down into glucose. You need to know that the starch from semolina and rice is able to be digested faster and easier than that obtained from barley and barley groats, millet and buckwheat, from bread and potatoes. Starch from jelly is absorbed faster, i.e. in its natural form, subjected to heat treatment.

Dietary fiber consists of a complex of carbohydrates (fiber, hemicellulose, pectins, mucus, gum) and lignin, which is not a carbohydrate. A lot of dietary fiber is found in bran, they are contained in wholemeal flour and bread from it, cereals with shells, nuts and legumes.

fiber- a complex carbohydrate, the human body is not able to digest. It enhances intestinal peristalsis, and for this reason it is necessary for proper digestion. Cholesterol is excreted from the body with the help of fiber. Insoluble fiber is able to remove toxins, cleansing the body of harmful substances. There is fiber in wheat bran and in many types of vegetables and fruits.

Pectins are designed to stimulate digestion and also remove harmful toxins from the body. A large number of pectins contain plums, apples, peaches, gooseberries, cranberries, apricots, as well as some vegetables - potatoes, cabbage, cucumbers, onions, eggplants. Pectins are also beneficial because putrefactive processes are reduced in their presence in the intestines, and they are also needed for the healing of the intestinal mucosa.

Polysaccharide inulin- fructose polymer. A lot of inulin contains Jerusalem artichoke, artichokes and chicory.

Hemicellulose is the polysaccharide of the cell wall. It is able to hold water. Cereal products contain the most hemicellulose.

Food products with a high content of carbohydrates (per 100 g of product)

When calculating the amount of carbohydrates in your diet, try to avoid their excess consumption, this can lead to obesity. And if you consume sugar every day and excessively (or dishes with a high content of it), you can provoke the manifestation of latent diabetes mellitus.

You need to know that this disease is not caused by sugar. Sweet dishes act as a kind of catalysts (accelerators) for an already existing disease. After all, they overload the work of the pancreas, depleting the cells that produce insulin. And without it you can not do with the absorption of glucose.

But it is also not recommended to limit the amount of carbohydrates consumed to a minimum. Even people who are on a diet should consume at least 100 g of carbohydrates in their daily diet. If a lack of carbohydrates is created in the body, the metabolism of fats and proteins is disturbed. Harmful products of incomplete oxidation of certain amino acids and fatty acids begin to accumulate in the blood. Carbohydrate deficiency develops. Its symptoms: lethargy and drowsiness, headaches, weakness, hunger, dizziness, trembling in the hands, nausea, sweating. To return to good health, you need to quickly give a person a cup of sweet tea or a piece of sugar, candy.

Fundamentals of rational nutrition

The goal of a balanced, rational diet is to provide complete nutrition that meets the physiological needs of the body.

If we take the ratio of proteins with fats and carbohydrates, the ratio of 1: 1: 4 (or 5) was recognized as the most optimal. What does this mean? The daily diet of a healthy working person should contain approximately 100 g of protein (of which 65 from animal products), the same amount of fat (of which at least 30 g from plant products) and 400-500 g of carbohydrates.

In any diet, in addition to fats, proteins, and carbohydrates, it is necessary to provide for the consumption of mineral elements (in accordance with the physiological norm). It is also necessary to provide for vitamins (moreover, ascorbic acid with B vitamins is twice the norm: vitamin C - 100 mg plus 4-5 mg of B vitamins).

To achieve this goal, include side dishes and salads from fresh vegetables, a yeast drink, freshly squeezed juices, fruits and berries, bran, and rosehip decoctions in the menu. Table salt can be consumed in the usual amount (not exceeding 10 g per day). You need to drink water. Depending on the air temperature, fluid intake should reach 1.5 - 2 liters.

If these conditions are met, food intake will correspond to energy expenditure. Accordingly, body weight will not change, and you will feel great.