An adequate amount of protein promotes muscle strength, feeling of satiety, weight loss and better health in general. Therefore, it is important to always look for protein foods of quality.
Proteins are organic molecules composed of amino acids that help in the growth and repair of tissues, help in the production of enzymes, hormones, neurotransmitters and antibodies, in the replenishment of the energy expenditure of the cells and the transport of substances in the body.
Some of these amino acids can be produced by the body, and others can be obtained through the diet. These amino acids that the body does not produce are called essential amino acids.
In general, animal protein provides all the essential amino acids in the right proportion for us to make full use of them. If you are eating products of animal origin (meat , fish, eggs or dairy products) every day, the necessary amount of protein is probably being fueled.
If you are a vegetarian, it is a little more difficult to get all the protein and essential amino acids that the body needs. Many experts agree that a vegetarian or vegan diet well-planned itself provide all the nutrients you need.
What is the necessary amount of protein?
There is a right amount that works for all. The ideal amount varies with the weight and how active each individual.
It is important not to overdo it on the protein. We must not let faltarla in the body, but you must avoid exaggeration, as I have seen in diets where protein is the main component.
To get the right amount, the ideal is to eat at least some protein in all meals of the day. For this reason, supplementation with whey protein is very suitable and recommended for all when done with discretion.
For a healthy person, active, but not lifting weights and or doing weights, is equivalent more or less to men of 70 to 100 g of protein and women of 50 to 80 g of protein daily. If you are an athlete or you practice bodybuilding, it is necessary much more than that.
The chicken breast is one of the foods most rich in protein. Some studies show that the consumption of chicken in a diet high in protein can help you lose weight. However, the same benefits are also seen with meat as the primary protein source. Opt for chickens in pens and bred in freedom: they have more protein, vitamins, minerals, antioxidants and omega-3.
red Meat is a source of complete protein that contains all essential amino acids for the building and maintenance of muscle mass. It also provides a significant amount of zinc, an essential nutrient for the natural production of testosterone in men and women. It is also the main natural source of creatine.
The cheese has protein, calcium, vitamins, fats and minerals. For the formation and growth of the muscle, the proteins are necessary. All cheese contains protein, but the type cottage is the richest.
They are not only rich in protein but also low in calories, carbohydrates and fats. Shrimp contains some vitamins of the complex B. they also contain iron, zinc, phosphorus, copper and selenium.
The egg is a food that is very versatile and nutritious. In addition, it contains proteins, mainly in the clear. The protein of the egg white can be considered a protein of high biological value (AVB), demonstrating that it has all the amino acids essential to the body.
Rich in protein and also a good source of vitamins of the B complex, plus minerals such as magnesium, phosphorus, and potassium. It also has antioxidant properties, due to the high amounts of selenium. In addition, tuna is a good source of omega-3 fatty acids, which fight inflammation.
The lentil has a high content of tryptophan, an amino acid important in the production of proteins. It is also a precursor of serotonin and melatonin, effects sedative and calming effect. Therefore, it is also a great help in the prevention of depression.
It contains protein, but it is not as complete and, therefore, their consumption should be combined with other foods, such as rice and peas. The chickpea is still rich in B-complex vitamins, fiber, calcium, and magnesium.
This green algae is without a doubt nutritional potency. In addition to containing protein, spirulina contains magnesium, riboflavin, magnesium, potassium and small amounts of most other nutrients your body needs, including essential fatty acids.
These foods are also sources of protein and have vitamins B1, B2, B3, B7 and C, sodium, potassium and phosphorus. The variety of types that caters to all tastes: paris, shiitake, shimeji and mushrooms. Any type of mushroom can be consumed 2 to 3 times a week, as it also contains nutrients that stimulate the development of the immune system.
Pine nuts (seeds oleoaginosas) as the brazil nut, almonds, walnuts, hazelnuts and cashews, are also rich in proteins. Chestnuts are also excellent sources of fats and fibers healthy, in addition to iron, calcium, magnesium, selenium, phosphorus, vitamin E and some b vitamins.
With its abundant amount of proteins, vitamins and antioxidants, the wheat germ slows the aging of the skin, aid in hair and health in general, offering excellent cosmetic and food supplement.
Take a look at the Amount of Protein of Some Food
|Food||Protein per 100g|
|Chicken meat||31 g|
|Red Meat||26 g|
|Wheat germ||23 g|
It is important to have a varied diet, combining a variety of foods to get the necessary amounts of protein and all the amino acids important for the proper functioning of the body.