Where the Most Protein: List of Protein Products and Recommendations for Proper Nutrition

Our body needs protein. This vital component is responsible for metabolism, helps grow, assimilates minerals and vitamins, and participates in reproduction processes. He builds muscle mass, strengthens nails and hair, renews the skin. Everyone wants to have a beautiful healthy appearance. Where is the most protein and how to eat properly, so that the body receives the required dose?

How the protein is digested

For many years, a discussion has been held that a vegetable protein, for example in beans or lentils, can replace an animal protein found in meat and eggs. However, here are some important points.

The main role is played not by the amount of substance, but by the body's ability to assimilate it. Most quickly the body takes egg white and protein of lactic acid products. Then there are meat and fish dishes. Beans and different kinds of nuts take the third place. Cereal protein is very difficult to digest.

Where much protein is contained

The largest amount of protein is found in animal products. These include:

• meat,
• eggs,
• fish,
• liver,
• heart,
• tongue,
• buds,
• dairy products,
• seafood.

Proteins of plant origin constitute the main diet of vegetarians.

Legumes - beans, lentils, soybeans;Seed - pumpkin, flax.

Nuts - almonds, hazelnuts, cashews and walnuts.

Cereals are buckwheat.

Greens and vegetables - tomato, spinach, celery, broccoli, green vegetables.

Food where there is a lot of protein

The calculation is made for one hundred grams of the product.

Dishes of poultry meat - 17-25 grams( boiled chicken - 25 grams, boiled turkey - 25.3 grams, boiled duck - 18 grams);

Beef dishes - 15-20 grams;

Rabbit boiled - 24.6 grams;

Boiled mutton - 22 grams;

Fried pork - 20 grams;

Stewed liver - 11 grams;

Salads from seafood - 32 grams( crabs - 18.7 gr., Squid fillets - 18 gr., Shrimps - 17.8 gr., Red caviar - 31.6 gr.);

Fish dishes - 14-22 grams( pink salmon - 22.9 grams, flatfish - 18.3 grams, pollock - 17.6 grams, perch - 19.9 grams, pike perch - 21.3 grams,hake - 18,5 gr., pike - 21,3 gr., pollack caviar - 22 gr.);

Fried eggs - 12 grams;

Cheese - 25-27 grams( hard - 25.2 gr., Brynza - 17.9 gr., Sausage - 23 gr., Fused 22 g.);

Curd - 14-18 grams;

Dishes of legumes - 20-25 grams;

Kashi - 8-12 grams( rice - 2.4 grams);

Nuts - 12-20 grams;

Vareniki with potatoes - 2.3 grams;

Boiled potatoes - 2.4 grams;

Rye bread - 6,5 grams;

Mushrooms - 4 grams( champignons - 4.3 grams, white - 3.7 grams);

Vegetables - 3 grams( vegetable cabbage rolls - 2 gr., Cabbage - 3 gr., Zucchini roast - 1,1 gr., Eggplant caviar - 1,1 gr.).

Useful recommendations

Food should be saturated with proteins of both animal and vegetable origin. It is desirable that they are combined in one dish.

Milk porridge;

Beans with fried eggs;

Fish with rice garnish;

Meat with cereals.

There must be enough in total. The surplus of this substance has a negative effect on the body. He can not cope with digestion and throws out toxins. They are withdrawn very difficult and long, so intoxication occurs.

Protein of animal origin provokes an increase in cholesterol, which negatively affects the state of the cardiovascular system. It is for these reasons that some people refuse such food and become vegetarians.

Those who follow their weight, you need to know that excess protein turns into fat.

Necessary daily dose of

The daily protein norm is 500 milligrams per kilogram of weight. For athletes and those engaged in heavy physical labor, this figure is increased three-fold.

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