As a rule, food rich in protein, interests those who have undertaken for themselves, began to lose weight and attend a gym. However, it is worthwhile to understand foodstuffs to any person, because without this it is simply impossible to make a healthy diet for yourself, which would help maintain health and vitality at an altitude. From this article you will find out what food is rich in proteins, and also why they are needed and what will happen if the body experiences a deficiency in them.
Why do we need food rich in protein?
Proteins (proteins, polypeptides) - this is an important element of human nutrition, the presence of which is necessary for healthy metabolism . They perform a lot of important functions:
- Collagen forms the basis of all bones, tendons, cartilage, and is responsible for the elasticity of the deep layers of the skin;
- keratin is the basis of hair and is important for maintaining their health;
- protein is generally important for the protection of the body from the accumulation of toxins;
- protein, which is part of the blood and other fluids of the human body, is able to neutralize viruses and bacteria.
- when digestion protein breaks down into amino acids - some of them go to build muscle tissue, and some turn into glucose, giving energy.
Thus, including enough protein in your diet, you maintain health, beauty and various important functions of the body.
The most protein-rich food
Foods that contain the maximum amount of protein are products of animal origin. Scientists have found out that proteins of such a plan are better absorbed by the body. In addition, this category is generally considered a complete protein food, because in addition to proteins, there is a complete set of amino acids (in contrast to the protein of plant origin, in which the set is incomplete - the exception is only soybean).
So, to the protein food of animal origin is:
- meat (beef, pork, game, etc.);
- a bird (chicken, turkey, goose, etc.);
- fish (trout, pollock, herring - any varieties);
- eggs (especially quail);
- milk and all dairy products;
- cottage cheese;
- cheese.
It is these foods that provide the longest saturation and benefit to the body. Using them daily, you help your body get all the necessary substances.
Vegetable food rich in protein
Vegetable food can also be protein, but, in addition to soy, these products do not contain all the necessary amino acids (valine, leucine, threonine, tryptophan, methionine, isoleucine, lysine, phenylalanine). In order to receive them in the right amount, it is worth taking them in the right combinations:
- mushrooms + cereals;
- mushrooms + nuts;
- legumes + cereals;
- beans + nuts;
- beans + legumes of a different kind.
In addition to mushrooms, legumes and nuts, this list also includes seeds, persimmons, ginger, spinach , colored and Brussels sprouts, avocados and asparagus. A complete list of foods rich in protein can be seen in the table.
Signs of protein problems
Knowing what food is rich in protein, you can competently build your diet and avoid excessive deviations from the norm in both directions. After all, the diet should be, first of all, balanced and harmonious. Consider the signs that your diet is built incorrectly in terms of protein.
When there is a lack of protein in the body, there are such symptoms:
- physical weakness;
- decreased sexual desire;
- decreased immunity;
- metabolic disease;
- amyotrophy;
- in children, growth retardation.
If, on the contrary, you consume too much protein, there will be signs of excess:
- fragility of bones;
- kidney problems;
- propensity to edema;
- development of gout;
- occurrence of excess weight.
Experts are sure: each person has his own rate of consumption of protein foods. It is believed that for the sake of health can not eat less than 40 grams of protein per day, but more than 110 g is also not recommended.
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