The “Complete Protein” Myth.
We all know that the protein is the main material for building our muscles. Many food proteins are present, but not everyone can distinguish between the “right” products in which the protein is most useful and easily digestible. These products, we often use, but with them using completely unnecessary and ineffective products. Our body needs protein, both in air. This substance is responsible for the construction processes in the body, metabolism, helps to grow, to multiply, and to better absorb vitamins and minerals. How to eat, so the body receives the required rate of protein
All of the proteins contained in the food. For many years in a row between fans and opponents of vegetarianism conducted endless debates: the first are sure to maintain an excellent state of health is sufficient to use only vegetable protein, while the latter insists that it is essential to enter into the diet of meat and dairy products.
Protein: the main problem
The main source of protein is the food of animal origin: meat (beef, pork), eggs, cottage cheese and other dairy products, poultry, fish and other seafood.
A large amount of protein found in nuts and seeds: for example hazelnuts, peanuts and seeds.
Cereals are not inferior to the protein content: buckwheat – the queen among cereals for protein content. Such a side dish like rice, is also rich in protein. And do not forget about the usefulness of porridge!
A lot of protein in legumes: beans, peas, lentils, soy.
Reserve proteins can be replenished regular consumption of bread made from rye or wheat meal. Pasta, wheat varieties are also rich in protein.
The usefulness of the products – sources of protein (protein) is precisely determined by the presence of essential amino acids, and the possibility of assimilation. Also, in addition to the proteins products contain additional organic and inorganic compounds that affect their usefulness and comprehensibility, as well as the ability to regulate biochemical processes in the body after absorption.
How much protein do we need?
So, the more we eat protein, the better? This is not true. His body simply withdraws excess, and this is an additional burden on the digestive system.
Their daily requirement of protein can be determined from the rate of 1 g per 1 kg of body weight. With intense training, it increased to 2 g per 1 kg. Not only because without muscle proteins cannot recover. During physical exertion tissues need more oxygen, but also for its transport proteins responsible of hemoglobin and
We need to get the food at least 40 grams of protein per day. And it does not mean you have to eat 40 grams of meat or fish: in this piece it will be a little more in ’10 to provide your body with enough protein, the ideal is to represent what the protein content of the products. .
10 products with the highest protein content
Poultry – from 17 to 22 grams (per 100 grams of product)
Meat – about 15 to 20 grams
Fish – from 14 to 20 grams
Seafood – 15 to 18 grams
Eggs – 12 grams
Hard cheese – from 25 to 27 grams
Cottage cheese – between 14 and 18 grams
Legumes – from 20 to 25 grams
Cereals – from 8 to 12 grams
Nuts – from 15 to 30 grams.
Advice on the use of dietitians’ protein
According to nutritionists, in one dish, it is desirable to combine protein foods of both vegetable and animal origin. The most successful unions, which contain a sufficient amount of protein and good quality, can be regarded as porridge and muesli with milk, eggs and beans, sushi with rice and fish rolls, as well as meat and poultry with a garnish of cereals or legumes.
The overabundance of protein in the body
The lack of protein can cause very serious health problems, but because every day we need necessary rate of protein products for body. But if the protein to abuse, health status can also significantly worsen.
First of all, it may be intoxication, because during the digestion of protein, especially if it is of animal origin, the body is thrown out a lot of toxins that he needs to have time to display.
Plus, animal protein triggers increased cholesterol in the blood and can cause diseases of the cardiovascular system.
WHAT CAN BE USED IN PROTEIN DIET?
Accounting for approximately menu protein diet for weight loss, choose natural food, including lactose-free, high protein, low – fat.
Best digested proteins cooked, since they become more accessible to the enzymes in the gastrointestinal tract. However, heat treatment may reduce the bioavailability of protein due to the destruction of certain amino acids. The quality of food proteins is evaluated by the ratio of their assimilation. It takes into account the amino acid composition (chemical value) and complete digestion (biological value). The food has a ratio of 1.0, close to it, are the most high-grade protein sources for humans.
Our body is designed for full mixed feeding. Meat and meat products do not contain essential to our body of vitamins, minerals and other substances that determine the quality of life and its duration. Weight loss on the protein diet (or carbohydrate-free diet The Kremlin diet) is the path to the deterioration of his health.
