Traditionally, it is common to distinguish three types of substances in the nutritional value of foods - proteins, fats and carbohydrates. And it is proteins that are considered most useful. They are a building material not only for muscles, but also for many other tissues and body fluids. What products, in the opinion of scientists and nutritionists, will be the best sources of this substance?
Why is it important which product do you use?
Not so long ago, scientists have proved that it is not the protein itself that is important, but the products from which you derive it. There are three reasons for this.
- Pay attention not only to the amount of protein for a certain grammage of the product, but also how much amino acids we need in it. The most important are nine, although there are only twenty. In different products they will contain different amounts: in animals there are usually 20, and in plant foods - much less. Therefore, if you are a vegetarian, it is unlikely that you will receive all those substances that the organism really needs.
- The second point: you can not use exclusively animal food, despite the fact that it seems to have all the necessary amino acids. In addition to them, there are still a lot of calories, cholesterol and fat - and this has a negative effect on digestion and the health of the body as a whole.
- And the third reason: the protein can not be absorbed without the attendance of certain useful substances, in particular, vitamins and minerals. Therefore, it is important to pay attention to these ingredients.
CONCLUSION: the diet should include both animal and vegetable sources of protein. It is important to count up the amount of amino acids in them, as well as what other useful substances (vitamins, minerals) they contain. And below we present the best products, according to scientists.
They can be safely put on the first place in terms of utility - about 6 grams of easily assimilable substance for one medium-sized egg (about 50-60 grams). It is the protein from chicken eggs that allows the formation of most of the tissues of our body. Here there are also vitamins, in particular, valuable D and B12, as well as choline - a substance that regulates the energy balance in the body. You can safely eat one or even two eggs a day with the yolk, and the rest to get clean protein.
In 100 grams of cottage cheese contains about 15-18 grams of protein, and also - a lot of calcium, which we need for the health of bones, teeth, hair and nails. But you need to understand that the protein in the curd is different than in the eggs. If the chicken protein is easily assimilated, as much as possible perceived by our body, the protein from cottage cheese is digested much more slowly. It is also called casein, and it is part of many protein cocktails designed to block the feeling of hunger for a long time.
Если вы сидите на белковой диете, птичье мясо должно быть основой вашего рациона. Chicken meat — действительно диетическое, оно содержит минимум жиров, зато белка здесь около 20 грамм на 100 грамм продукта. При этом куриное мясо хорошо сочетать со свежими овощами, так как оно содержит минимум витаминов. Но зато белок из курицы дает максимум «строительных материалов» для наших мышц. Диетологи из США советуют употреблять белое мясо так часто, как вы сможете, пока не надоест. На такой диете строится и процесс похудения, и процесс набора мускулатуры.
It is best to eat sea fish (salmon and tuna) - in it, in addition to 20 grams of protein, there is also about 7 grams of fat, but fat is useful. These polyunsaturated fatty acids (Omega-3), which are responsible for the health of the cardiovascular system, liver and many other organs, have a positive effect on the hormonal background and the immune system, as well as on nerve cells. Use fish at least twice a week to provide the body with the necessary benefits.
Ну, и о растительных источниках белка. Beans культуры — одни из самых богатых в этом плане. Помимо белка (в сое его целых 30 грамм, в фасоли — около 23, а в горохе — 20), здесь есть клетчатка, благодаря которой улучшается пищеварительная функция, очищается кишечник, выводятся шлаки и токсины. А нут и чечевица содержат еще и обилие железа, так же, как и темные сорта фасоли (фиолетовая, красная, черная).