High quality protein in food. Proteins are what products? The vegetable protein in which foods are contained? Animal proteins in which foods

We are what we eat, and in the most literal sense of the word. It is very important that we eat and how our meals are varied. A person can not live without fats, carbohydrates, minerals, vitamins and especially proteins.

What is protein, its importance and benefit to the body

Protein is one of the vital nutrients. It is necessary not only for athletes and bodybuilders, but also for people far from sports. What exactly does the protein do:

• participates in the synthesis of hormones;
• participates in hematopoiesis;
• is a vehicle for many vitamins and trace elements;
• participates in the synthesis of essential amino acids and hormones;
• supports the work of the brain;
• is necessary for the process of reproduction.

It is also a building material for our body, which is necessary for the continuous process of the formation of new cells. When playing sports actively builds muscle mass, which for the most part and consists of proteins, so athletes need more protein.

Reduced protein levels lead to many diseases and irreversible consequences. Every cell of the human body consists of protein, which is why the use of protein can not be overemphasized.

Daily need for protein, symptoms of its lack

The daily need of a person depends on its kind of activity and weight. Scientists have calculated that the necessary amount of protein for a person observing an average rhythm of life per 1 kg of weight from 0.8 to 1 g per day. At loads this figure slightly increases. For example, if a girl weighs 60 kg, she needs at least 48 grams of protein a day.

To calculate the exact amount of protein required by a person, you can use this formula: the required number of calories / 4 * 0.25. This amount is suitable for those who are satisfied with their weight and want to continue to stay in it, but adhering to a healthy diet.

Not all proteins are the same. Animal proteins, in contrast to plant, contain amino acids, which the body does not synthesize and no longer get them anywhere. Viciousness of vegetarianism is that it is very difficult to form a diet for a vegetarian without harm to health.

Prolonged exclusion of animal proteins from the diet leads to a decrease in mental abilities, exhaustion.

Especially it is dangerous for the emerging child's body, it can lead to a halt in growth and development, what it is necessary to know to vegetarian parents.

Athletes who can not get the right amount of proteins often resort to synthetic products, such as protein isolate. Usual people should not abuse them all the same this sports nutrition.

Signs that a person consumes insufficient amounts of proteins are as follows:

1. Decreased regeneration, wounds heal for a long time, hemoglobin is lowered without proper protein level and blood coagulability decreases;
2. Vessels become brittle, with strong pressure bruises are formed;
3. Hair and nails become brittle, hair is noticeably thinning;
4. The skin becomes dry, flabby, pale, rashes may appear;
5. A person, usually cheerful, becomes irritable, depressed and whiny, because of a disturbed hormonal background;
6. The limbs and face first swell, and then the entire body;
7. Weight loss;
8. Depleted form: hollow cheeks, circles under the eyes;
9. Problems with the work of internal organs;
10. Deterioration of well-being: headaches, lethargy, apathy.

If there is at least one of the symptoms, it is worth to count how many grams of protein consumed per day. Symptoms appear from the innocuous, manifesting gradually, not immediately the picture is so terrible.

Some occur only with prolonged protein shortages. Similar symptoms can also indicate diseases not related to this, so to visit a doctor and hand over a general blood test will be superfluous.

What foods contain protein: list

Proteins are divided into two large groups of descent: animals and plant. Animals are meat, dairy products and eggs.

• beef;
• chicken;
• turkey;
• rabbit;
• fish and seafood.

Milk and eggs:

• eggs of chicken and quail;
• milk;
• cheeses, especially low-fat varieties;
• kefir;
• cottage cheese.

To vegetable proteins include cereals, nuts and legumes:

• peanut;
• hazelnut;
• almond;
• buckwheat;
• pearl barley;
• millet;
• pasta.

This, of course, not all products containing proteins, but only the most popular of them.

Which foods contain a lot of protein and what is the largest amount of protein

The hardest thing is to get a daily dose of protein, without overdoing it with carbohydrates and fats. Therefore it is very useful to know which products contain it as much as possible. This will help the table. The record holders for the protein content are the following products:

Fish, meat and seafood are meant boiled, except tuna. Studies have shown that the best protein is absorbed from dairy products from about 19 to 21 pm.

On the second place on digestibility there are eggs, on the third fish and seafood, on the fourth - a beef and a bird, and only then groats.

Eggs can not be consumed much, maximum yolk 1 egg and protein 3 eggs per day. And the whole food should be diverse, it is better to combine all kinds of protein. In addition to the basic nutrients, the body needs vitamins, amino acids, minerals and other useful substances.

Norm and excess protein in the body, harm from protein foods

Despite the fact that the protein is so important, you can not go too far with it. Especially those who have chronic diseases. This error is often made by people who sit on a diet, they exclude from the diet to the maximum fat and carbohydrates and replace them with proteins.

Especially dangerous in this respect are animal proteins. Than it threatens?

If the protein is supplied more than necessary, a tremendous load is placed on the organs of the excretory system and the liver. Unexpanded protein becomes toxic to the body, synthesizing ammonia.

Therefore, the main symptom of such an overdose is the odor of acetone from the mouth. The excretory system tries to remove toxins from the body by expending more water than usual, dehydration occurs, important minerals are washed away.

Because of a lack of carbohydrates, the level of glycogen in the blood drops, the cognitive abilities of a person suffer, it quickly becomes fatigued. Because of the lack of energy and sufficient level of water in the body, a person can lose consciousness, experience wild headaches.

In the presence of strong physical exertion, the consequences are exacerbated, since there is a huge flow of fluid in the body. If this continues for a long time, the calcium is washed out of the bones so that even a young person develops osteoporosis.

Which leads to the fact that at the slightest fall a bone fracture is possible. The most last stage can be a severe metabolic disorder - ketoacidosis.

If a person is actively involved in sports, then it is necessary to increase the amount of protein consumed, but not more than one and a half grams per day to the usual dose.

And the consumption of protein food is divided into an equal number of meals, without consuming it at once.

In order to lose weight, you can do only one thing: cut calories. At the same time the weight will fall, but not only due to fat, but due to muscles and internal organs, even the brain will decrease.

Nutritionists are studying how to lose weight only by reducing the fatty layer. Then the body will be beautiful, and health will not suffer. To do this, you need to do the following:

1. Calculate your rate of calorie intake with the exact ratio of fats, proteins and carbohydrates;
2. Go to the calorie reduction mode by calculating the minimum number of calories required per day;
3. To minimize the consumption of carbohydrates and fats, but below this minimum, you can not go down in any case;
4. Increase protein intake to the maximum possible.

Counting with grams per 1 kg of weight is not suitable for people with excess weight, because due to the extra weight that fat gives, and not the body itself, the amount of protein will turn out to be sky-high. In this case, it is better to count the percentage of protein.

As a percentage of the minimum number of calories. The golden ratio of fats, proteins and carbohydrates is 20/30/50. You can maximize the percentage of proteins to 25% of the diet, while cutting carbohydrates or fats.

The best diet with high protein content works in conjunction with physical activity. Since during its growth, muscles consume a lot of energy, which, with a minimum consumption of fat, is taken from fat stores.

But it is very important that the amount of protein per 1 kg of weight can not exceed 3 g, even with the most debilitating workouts.

And here are some more tips from nutritionists:

At first it may seem difficult, but it will not always be so. It is most convenient to count with the help of automated calorie counters and BZHU and electronic scales, eventually all the information will be met and the calculation will be brought to automaticity. That is, at one glance at the product, it will be clear how much it weighs and how much protein there is in it.

More information about protein products is in the next video.

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... The actor. Politician. Mr. Olympia. The famous Terminator. Yes, it's all about him, Arnold Schwarzenegger. A mountain of muscles, seasoned with charisma. However, very few people know that as a child, Arnold was a skinny boy from a low-income family. Traditions required that he follow in the footsteps of his father and become a policeman.

But Arnold chose a different path. And daily engaged in the gym, even on weekends, for this he had to climb through the window on the ladder. And of course, nutrition played a huge role. He knew in what products there is protein, how to use it correctly, so that the goal was achieved. And the results of his perseverance are seen by the whole world.

Hello, dear friends and readers of my blog. It's good to see you again! Getting ready for summer? I've been here. I remember the fundamentals of maintaining a beautiful body. And what is the main builder in our food? That's right, squirrel. About him and talk.

Hello, protein

Want a list of foods where there is a lot of protein? I know, you want to. Hold:

Protein Diploma

How do you feel about Schwarzenegger? My granny always did not particularly like him. A pier, a stupid kachok and only. Is it so stupid? In my opinion, it is necessary to have remarkable patience, purposefulness and awareness in order to achieve all that he has achieved.

You can sit on protein shakes and eat meat round the clock, and as a result get a relief torso, and, etc. Without certain knowledge, this is indispensable.

Be sure to take into account the ratio of proteins, fats and A depends on the purpose:

• To maintain the health of the proportion of BJU 25-35 / 25-35 / 30-50%
• For this proportion varies by 40-50 / 30-40 / 10-20%
• To build muscle, as they say, for mass, for bodybuilders or just amateurs, the ratio is already 25-35 / 15-25 / 40-60%
• Every day it is advised to eat 1 kg of protein per 1 kg of weight. And athletes or those who have a hard work physically not 1, but 2 g. So the daily rate of each has its own.

The protein is digested during the day in different ways. Therefore, food rich in protein is distributed as follows:

• Breakfast - 20%
• Lunch is 45%
• Dinner - 20%
• Snacks - 5% for 3 snacks.

Improve the absorption of protein can:

• When heated,
• marinating,
• salting

denaturation of protein occurs, its structure is simplified.

Necessary . An obligatory condition for both losing weight and gaining muscle mass. And generally speaking.

Weight loss technique

In the circles of people interested in fitness (nutrition specialists, trainers, athletes), BEACH is now becoming popular - protein-carbohydrate alternation. Helps to lose weight and still keep muscle mass.

In what an essence. There is a cycle of 4 days. You need to eat protein and carbohydrates, distributing on days so: the first 2 days we eat protein. Carbohydrates come only in protein foods. Fats - in accordance with its norm. On the third day of the cycle, on the contrary, we eat carbohydrates (mostly complex ones). And on day 4 we eat everything. What gives such a BUCK, the first half of the cycle, we burn fat and build muscle.

However, if there is protein, but no carbohydrates, the body accumulates protein decay products and depletes glycogen in the liver. Therefore, every day in the diet, must necessarily include BJU, all three components. Weight loss is regulated only by percentage.

The main thing about proteins

Proteins are such animals that live in the forest belt. Pretty and fluffy. Oh, yes, we're not talking about them.

• Proteins are the main building material of all living things on earth (not counting plants). If you go deep into chemistry, then proteins from the chain of amino acids that are vital to us are formed: they form antibodies, hormones, create muscle fibers, bones, lower the harmful in the blood, etc. Out of all 150 kinds of amino acids we need only 20. And 8 of them we can get only with food.
  

  There is no product that contains all the necessary amino acids, so the food should be varied.

Role in the body

The functions of proteins are very diverse:

• Included in many structures and tissues
• Store and transmit genetic information along with nucleic acids (DNA and RNA)
• Transfer nutrients and oxygen through the body with blood
• Catalyze chemical reactions (enzymes)
• Women have a fetus, and then a newborn.
• Reduce muscles, allowing you to move
• They serve as receptors
• Regulate the content of many substances in the body (insulin regulates the level of glucose, for example)
• They are part of immunoglobulins, i.e. affect the
• Protein classification:
• In composition: simple proteins and complex.
• By the speed of digestion: fast (digest easily, ideal for recovery before and after training - milk, yogurt, kefir) and slow (digested for a long time and the body spends a lot of energy, ideal for losing weight and building muscle - cottage cheese, soy, meat, a fish).
• Significance: high-grade (contain a maximum of essential amino acids - animal proteins and soybeans) and defective (vegetable).

That's it, I think.

If you have any questions, ask in the comments. Share in social networks and do not forget to subscribe to updates.

Proteins refer to complex organic compounds, which consist of amino acids, including both substitutable and irreplaceable (lysine, threonine, tryptophan and others). The latter are not synthesized in the human body, they can only be obtained with food. Depending on the individual characteristics of the body and body weight, each has a different protein requirement.

The Importance of Protein Food

Protein is one of the main components necessary for the normal functioning of the body. It consists not only of muscle tissue, it is part of bones, tendons, muscles, skin, nail plates, hair and all internal organs.

He participates in various chemical reactions and exchange processes, while performing a huge number of functions: protective, structural, contractile, transport and others. Also with their help, fermentation, biosynthesis and decomposition of various substances takes place.

This is very important, so for the body is harmful as a defect, and the excess of this component. Excess protein can provoke the development of liver, kidney and diabetes. Its deficiency reduces the overall tone, reduces muscle mass, depletes all organs of the body, resulting in premature aging.

Since a certain part of the protein must enter the body from the outside, the proper selection of protein foods is of great importance in this case. It is the main source of 9 essential amino acids, without which a normal human life is impossible.

Since they do not have the ability to accumulate in the body, the full intake of protein should be daily. Particularly important is the sufficient amount of protein food for pregnant and lactating women, as well as children.

Protein of animal origin

Protein of animal origin is more valuable than vegetable protein. It is whole, that is, it contains a full complex of amino acids. With a normal diet, it should be 40% of all food consumed per day.

Meat

Almost all types of meat contain a large amount of protein, a huge number of useful substances, including zinc, iron, phosphorus and B vitamins. The disadvantages of meat include the fact that it contains "bad" cholesterol and fats. If you regularly exceed the permissible daily intake of its consumption, then there is a risk of cardiovascular diseases, obesity and other health problems.

In order to properly formulate your diet, you should know about the properties of different types of meat and the amount of protein in 100 grams of the finished product:

• Beef(protein - 18 grams). The most useful is boiled low-fat beef, as it is very well absorbed. It is considered dietary meat, which is recommended to eat no more than 3 times a week. This will help saturate the body not only with proteins, but also with beneficial substances, as well as improving hemopoiesis.
• A hen (protein - 24 grams). Chicken meat is recommended to cook on steamed or baked in foil. In this case, it will retain the greatest amount of vitamins, macro- and microelements. Regular use of this type of meat will serve as a preventive measure of atherosclerosis, polyarthritis, diabetes, heart attack and stroke. It will be useful such protein food in pancreatitis.
• Turkey(protein - 25.5 grams). Dietary turkey meat is low-calorie and contains a small amount of cholesterol. By the content of useful elements, it exceeds other types of meat. Nutritionists recommend to include boiled turkey in the menu of children, pregnant and lactating women to saturate the body with vitamins and minerals. Elderly people use it to keep the mind clear. Also, this meat is considered a good protein food for diabetics.
• Rabbit  (protein - 22 grams). The rabbit has a number of useful properties. It contains a huge number of components that heal the body, purify it of toxic and radioactive substances and prevent many diseases. The rabbit protein is absorbed almost completely, while from other types of meat it is only 60%. This type of meat, like low-fat protein food, is well suited for weight loss.

Other popular types of meat contain less protein per 100 g of product:

• Pork- 19 grams;
• Lamb, duck, goose  - 16 grams.

By-products

Beef, pork and mutton by-products contain an equal amount of protein. They contain a small amount of fat, so they are well suited as a protein food for diets.

The most valuable of them are:

• Liver  - 18 grams;
• Scar  - 16 grams;
• A heart  - 15 grams;
• Lung  - 15 grams;
• Language  - 14 grams;
• Kidneys  - 13 grams.

Unlike some types of meat, offal is easily digested. In addition to protein, a large number of vitamins and minerals, they contain a sufficient amount of collagen. Therefore, they are often included in the menu of various therapeutic diets.

Sausages

It is difficult to say how much protein is contained in certain sausage products, since at present their composition is very diverse. It can be noted only that sausages, cooked in accordance with the established quality requirements, should contain the following amount of protein in 100 grams of the product:

• Cooked  - 10-15 grams;
• Smoked, Smoked  - 15-17 grams;
• Semi-smoked, boiled-smoked  - 13-16 grams;
• Sour-Cheese  - 17-21 grams.

Sausages can not be attributed to useful dietary products, so they should be eaten in moderation, and in case of health problems only after the approval of a nutritionist.

A fish

It is an excellent source of animal protein. The most useful is fatty fish, which contains a wide range of vitamins and minerals. These substances are necessary to maintain the normal functioning of the body. The fish protein is much easier to digest than the one found in meat.

• Freshwater fish  (protein - 12-21 grams). Some species of river fish have juicy and tender meat, but in terms of the amount of protein and nutrients are inferior to marine species. The most valuable river representatives include: burbot, carp, pike, river trout, sterlet, pike perch and carp.
• Sea fish  (protein - 15-23 grams). Contains a little more protein than the river, it is enriched with iodine, selenium and polyunsaturated fatty acids (Omega-3, Omega-6). It is these substances that contribute to the strengthening of the cardiovascular system, normalize blood pressure, remove inflammatory processes and block the growth of neoplasms. Therefore, you should regularly include in the diet dishes from tuna, sardines, herring, mackerel, salmon and sturgeon.

Seafood

Some seafood contains as much protein as fish. In addition, they are not inferior to it in terms of the number of valuable substances, and accordingly bring an equivalent benefit to the body. To seafood with the greatest amount of protein per 100 grams of product can be attributed:

• Shrimp  - 21 grams;
• Lobsters, squid  - 19 grams;
• Scallops, lobster  - 18 grams;
• Krill  - 17 grams;
• Crabs  - 16 grams;
• Octopus  - 14 grams;
• Mussels  - 12 grams;
• Trepang  - 11 grams.

Eggs

Egg (protein - 13 grams). Chicken and quail eggs are a natural source of protein, and the yolk contains vitally important vitamins, macro and microelements. The product promotes the removal of excess fats and cholesterol from the body.

Eggs strengthen the heart muscle and bone tissue, restore the structure of hair and nails. In addition, their use gives a powerful charge of energy. Experts recommend eating 1 egg daily or several times 2-3 times a week.

Dairy

Milk products contain whey proteins and casein. Whey proteins are very quickly and easily digested, instantly saturating the body with useful substances. Casein, on the contrary, is digested for at least 6 hours, which allows you to create a lasting feeling of satiety. This is especially important when losing weight.

The greatest amount of milk protein per 100 grams is found in the following products:

• Hard cheeses  - 20-38 grams;
• Brynza  - 15-18 grams;
• Cottage cheese - 14-18.

In other common dairy products (milk, kefir, sour cream, curdled milk, yogurt) contain a small amount of protein from 2 to 5 grams.

Protein of vegetable origin

The vegetable protein, as a rule, does not contain all the required amino acids, so it is not as valuable as the animal. It can be attributed to lean protein foods.

Soy and other legumes

All legumes contain vegetable protein, nutrients and a small amount of fat. Their use reduces the level of blood pressure and cholesterol in the blood, regulates the work of the intestine. In the fresh form of protein in these cultures a little, its amount increases after they are dried.

If we consider the content of this substance in 100 grams of dried product, its mass will be as follows:

• Soybean  - 37 grams;
• Lentils  - 34 grams;
• Mash  - 23.5 grams;
• Beans  - 21 grams;
• Peas  - 20.5 grams.

Flour

Flour also contains vegetable protein, but only in smaller quantities. In this case, most of this substance, as well as vitamins, and minerals, will be in low grades of this product. This is due to the fact that they contain a part of the grain shell, which contains useful components. The following amount of protein per 100 grams of protein:

• Wheat flour  - 10-12 grams;
• Rye flour  - 7-11 grams.

Cereals

Cereals must be present in the daily diet. Garnish and other dishes made from them, have a beneficial effect on the digestive system. Particularly useful ones will be those in which the shell of grain crops is preserved. Ratio of protein per 100 grams of product:

• Buckwheat  - 12.6 grams;
• Pshennaya  - 11.5 grams;
• Oatmeal- 11 grams;
• Manna, barley  - 10 grams;
• Pearl barley  - 9.5 grams;
• Corn  - 8.5 grams;
• Rice  - 7,5 grams.

Often people who have experienced serious illnesses or surgeries use this protein food to gain weight.

Vegetables and greens

In the usual vegetables (tomatoes, cucumbers, aubergines and others) contains very little vegetable protein from 0.5 to 2 grams per 100 grams of fresh product. The protein leaders in this category include:

• Garlic  - 6,5 grams;
• Brussels sprouts  - 4.8 grams;
• Broccoli  - 3.5 grams;
• Spinach  - 3 grams;
• Kohlrabi  - 2.8 grams;
• Potatoes  - 2.4 grams.

From the green, preference should be given:

• Basilica  - 5.5 grams;
• Parsley  - 3.7 grams;
• Kinze  - 3 grams;
• Dill - 2.5 grams.

Nuts

Are quite useful, but with a fatty product. Therefore, one should not eat them more than the daily rate. Moderate consumption of nuts enriches the body with useful substances, cleans from toxins and toxins, strengthens various organs and systems, and also creates a feeling of saturation for several hours.

Proteins are complex compounds of organic type, which consist of more than eighty amino acids. In the human body, they perform such functions:

• take part in the assimilation of carbohydrates, fats, vitamins, minerals;
• form compounds that provide immunity;
• serve as a material for the structure of tissues, cells, organs, the formation of hormones, enzymes, hemoglobin.

If this element is deficient, serious violations occur in the body. What foods contain protein? Vegetable and animal food is an excellent source of it.

Which foods contain the most protein?

• Beef contains a lot of protein. It is best to choose meat not older than two years. Beef should be cooked or stewed, so the body will get the most benefit.
• The liver is an important byproduct for humans, which enriches the diet with protein. It is better to use it boiled or in the form of pates.
• Bird - in addition to easily digestible protein, poultry meat has a low calorie content.

• Eggs - a protein from this product is perfectly digested in the body. Two eggs give 17 g of protein.
• Cheese - contains a lot of valuable building element, but it is characterized by high caloric content.
• Cottage cheese - for better assimilation of protein use with yogurt or kefir with the addition of a small amount of sugar.

​

• Fish - rich in protein, perfectly absorbed. It is better to choose anchovies, tuna, mackerel, sardines, salmon, mullet, saithe.
• Brussels sprouts are the leader among vegetables in protein content.
• Soy is a vegetable substitute for meat.

​

• Cereals - promote good digestion, are easy to digest, contain vegetable protein.

List of protein products of plant origin

Irreplaceable acids, which are constituents of pure protein, are found in plant foods. Soy is an excellent source of vegetable protein. The product is devoid of fats, which has a beneficial effect on the liver. Soy protein is absorbed almost completely. Beans, other legumes and cereals are also an excellent alternative to meat. Buckwheat is among the cereals in the first place, it abounds with iron and vitamins, positively affects the hematopoietic function. Bran and oats contain protein, normalize blood pressure and produce cholesterol.

If you abandoned animal food, become a vegetarian, then you should replenish the supplies of vitamin B12. He takes an active part in the processes of metabolism, the activity of the nervous system. As an alternative, choose bakeries and brewer's yeast, sea kale, green salad, green onions, spinach. These are excellent sources of protein of vegetable origin.

List of Protein Products of Animal Origin

Proteins of animal origin are the most complete, therefore their quality indicators are higher. The consumption of animal proteins has a positive effect. Their entry into the body of pregnant women in later periods guarantees the birth of a child with normal weight. Positive reactions from the use of proteins were observed in the elderly. The rate of protein intake per day is 1.5 grams per kilogram of body weight. What foods contain protein?

In meat dishes we can find the maximum number of proteins. Depending on the variety, their content varies from 17 to 21%. Meat is rich in mineral elements, vitamins and water. It is necessary to eat poultry, beef, lamb or pork, as they contribute to the recovery processes. A valuable supplier of a building element is a rabbit. Game and chicken are better split by the digestive tract. Protein fish and seafood is also very valuable. Sour-milk and dairy products are rich in calcium and protein.

Table of products containing a large amount of protein

Since protein is considered the basis of life, it is necessary every day to eat foods containing a large number of it. The diet should consist of not less than 30% of the protein. Below in the table is a list of products from which you can get this indispensable element. It presents different varieties of meat, fish and dairy products, which, moreover, will enrich the food with useful minerals and vitamins.

What are the best protein products for weight loss?

Proteins are absorbed by our body for a long time. After a meal of protein for a long time you do not want to eat. And consequently it is possible to reduce the caloric content of the daily diet. Protein is required for a person for the purpose of proper metabolism. The assimilation of protein-rich foods requires a lot of energy. For the muscles to work well, they need protein intake.

An important function of the protein is the synthesis of collagen. Protein increases the degree of elasticity and skin tone. Thanks to this, the muscles do not lose their elasticity, which often happens with improper weight loss. Protein food helps to avoid insulin changes, sugar in the blood. That allows you to control hunger, the protein does not allow to turn into fat excess glucose. Protein amino acids transport fatty acids, vitamins, minerals to all systems and organs.

On a protein diet, you need to reduce the intake of fats, fast carbohydrates, cereals with gluten, the main emphasis is on protein, fiber. Completely deny yourself in carbohydrates should not be, because they are required as energy. To lose weight, it is better to give preference to such proteins:

• milk up to 2,5% fat content - it is best to give preference to natural goat milk;
• dietary meat - any low-fat varieties, for example, boiled chicken fillet;
• fish and seafood;
• egg whites;
• tofu, soy milk;
• cottage cheese is low-fat varieties.

Video: Protein diet for weight loss

The video below describes the list of products that contribute to the acquisition of a slender figure, provided they are included in your daily diet.

The term "protein" should be understood as active substances that include in their composition, interchangeable and essential amino acids. They are able to provide the human body with the necessary energy reserve. Proteins support the balance of many metabolic processes. After all, they are the most important component of living cells. And you need to find out which proteins are what products?

Beneficial features

The protein is considered one of the most important elements for the development of bones, muscles, ligaments and tissues. This substance helps the body to fight various diseases and infections, improving the state of immunity. Therefore, a person needs to eat protein. In which products is the specified substance, will be discussed below.

Protein is simply necessary for the flow of processes such as metabolism, digestion and circulation. A person needs to constantly use this component so that his body can produce hormones, enzymes and other useful substances. Insufficient use of this biological "building material" can provoke a decrease in muscle volume, cause weakness, dizziness, heart dysfunction, etc. It is possible to prevent this, only clearly understanding: proteins are what foods?

The optimal dose of daily use

During the day, the human body needs from 0.8 to 2.0 grams of protein per kilogram of body weight. Athletes should slightly increase the agreed dose, bringing the amount of protein consumed to 2-2.5 grams of protein per kilogram of weight. According to experts, the average intake of the above substance at one time should be 20-30 grams.

Before you plan your diet, you need to determine: proteins are what foods? Surprisingly, the above-mentioned component can be found in virtually any food.

All food contains proteins, fats, carbohydrates. What products do not take for analysis, the content of the above components varies only in percentage. Such indicators cause that people give preference to this or that food.

So, protein can be found in almost any product. However, in conventional food, along with proteins, fats with carbohydrates can also be contained. This fact plays into the hands of athletes who need a lot of calories, but it is undesirable for those people who are trying to lose weight. For the qualitative construction of the body requires a considerable amount of protein.

Types of protein compounds

In nature, the protein is found in two types of foods - in plant and animal. Protein is classified according to its origin. Taking only vegetable protein (which products contain this component, we will consider below), should take into account the need for a sufficiently large amount of food, enriched with the above substance. This information will be useful for vegetarians. It is necessary for 10% more than for a diet containing animal proteins.

In which products is a large amount of the desired substance? Consider this.

Animal proteins

Which products contain the above substance? meat and milk. Such products have an optimal amount of protein in their composition. They contain the entire spectrum of amino acids of the irreplaceable type. This should include the following:

• a bird;
• eggs;
• milk;
• serum;
• seafood.

Vegetable protein

What foods contain this protein? These include beans, fruits, and vegetables. The above components of the diet are an excellent source of protein fibers for the body. However, it should be noted here that such products do not fully possess the value that food of animal origin is endowed with.

Nutritional ingredients present in the representatives of the plant world, can have a positive effect on the condition of the hair and skin of a person. Fruits can be eaten raw, used as additives for salad, etc. In addition to the optimal set of amino acids, they contain fiber and fats.

Let's stop on the list of components of a diet in which there is a greatest quantity of the stipulated component? The list below will answer this question.

Fish and meat products

Begins our list of animal protein. In which products - the largest content?

• Sea fish, river:

Salmon: has an increased concentration of protein - 30 grams per 100 units; has a positive effect on the cardiovascular system, as well as immunity;

Tuna: in 100 grams of the sounded fish there is 24.4 grams of protein;

Carp: 20 grams of protein;

Herring: 15 grams;

Pike: 18 grams;

Perch: 19 grams;

Heck: 16 grams.

• Rabbit is considered to be the most dietary meat. It contains a small amount of fat. In a 200-gram portion of this meat is 24 grams of pure protein. In addition, rabbit is rich in nicotinic acid (about 25% of the daily intake rate).
• Beef lenten - most of the protein is contained in the rump and fillet. In 200 grams of this meat, there are about 25 grams of protein. Cow meat is also rich in linoleic acid and zinc.
• Egg white and whole eggs. The specified products are characterized by a complete set of amino acids of an indispensable type. Thus, in chicken eggs, there are 11.6 grams of protein. And in quail - 11.8 grams. The protein contained in the eggs has a small percentage of fat, is perfectly digested. Also this product can boast of the presence of a large number of vitamins and minerals. In addition, in egg white  There is a large share of zeaxanthin, lutein and carotenoids.
• Turkey and chicken breasts. A 100-gram serving of this meat contains about 20 grams of protein. An exception are wings and legs. Turkey and chicken are also diet products.

Cereals

Protein compounds present in plants can not be classified as full-value substances. Proceeding from this, it should be noted that the best effect on the body can be combined with legumes and cereals. Such a technique will make it possible to obtain the most complete spectrum of amino acids.

• Groats - consists of whole grains. They are treated with steam, dried. And grind to a consistency of groats. There are several varieties of a similar product, rich in protein:

Buckwheat groats - 12,6 grams of protein;

Millet - 11.5 grams;

Rice - 7 grams;

Pearl barley - 9 grams;

Barley groats - 9.5 grams.

• Oat flakes and bran - are able to have a beneficial effect on the blood condition, reducing the level of cholesterol in it. Products made from such ingredients are rich in magnesium and proteins (100 grams contain 11 grams of pure protein).

Legumes

It is not surprising that many representatives of the Far Eastern peoples prefer soy and beans. After all, in such cultures there is a considerable amount of protein. Thus in soy practically there are no fats of monosaturated type and cholesterol.

• Beans - as a rule, such foods contain vitamins PP, A, C, B6 and B1, some minerals - phosphorus and iron. In half a cup (100 g) of the finished product, there are 100-150 of the same - about 10 grams.
• Lentils - 24 grams.
• Chickpeas - 19 grams.
• Soy - 11 grams.

Dairy

If we talk about food containing animal protein (in which products it is available, it is presented below), it is impossible not to touch this category:

• Dairy products. By digestibility in the first place here are fat-free varieties. We list them:

Butter - 3 grams;

Matzoni - 2.9 grams;

Milk - 2,8 grams;

Ryazhenka - 3 grams;

Cheeses - from 11 to 25 grams.

Seeds and nuts

• Kinoa - a grass of South American origin, in structure remotely resembles sesame tree seeds. In this product is available in considerable quantities: magnesium, iron, copper and manganese. The protein component is at the level of 16 grams.
• Nuts walnuts - 60 grams.
• Chia seeds - 20.
• Sunflower seeds - 24.

Fruits and vegetables

Such components of the diet are able to boast an optimal ratio of vitamins C and A. There are selenium in them. Caloric content and fat content in these products is very low. So, here are the main products that have high content  squirrel:

• broccoli;
• red pepper;
• bulb onions;
• asparagus;
• tomatoes;
• strawberry;
• leaf cabbage, etc.

Proteins and carbohydrates

To date, there are many diets. They are usually based on the right combination of proteins, fats and carbohydrates. Take at least the Atkins diet. This is a fairly well-known carbohydrate diet. Carefully studying the recommendations, each reader asks a natural question: "What are these foods?" Proteins and carbohydrates are present? " Below we will consider the main products in terms of the content of these substances:

1. Meat. In this product there are no carbohydrates at all, however, the complex process of its processing by seasoning, salt and sugar can somewhat change its composition in the finished form. That is why sausage, ham and other semi-finished products can not be attributed to food, rich in specified substances. A sufficiently high concentration of proteins is observed in veal, turkey, beef, pork, lamb, fish, etc.
2. Monosaccharides are present in milk and all derivatives thereof. Cream together with cheeses (fat) are characterized by a low content of carbohydrates.

Low-protein foods

Food with a low protein content can not have such a beneficial effect on the body as a full-fledged ingredient. However, it is not recommended to exclude them completely from the diet.

So, in what products is a little protein:

• marmalade - 0 grams;
• sugar - 0.3 grams;
• apples - 0.4 grams;
• raspberry - 0,8 gram;
• raw russets - 1.7 grams;
• prunes - 2.3 grams.

You can continue the list for a very long time. Here we have identified the poorest in protein content.

Conclusion

Answering the question "proteins are what foods", we hope that you fully understand how important it is for an organism to receive balanced diet. Therefore, it must be remembered that, no matter how useful proteins are, in fats and carbohydrates, a person also needs.