Protein: functions in the body, its benefits and harms, which contains a lot of protein

We all know from childhood that every organism for growth and functioning requires three kinds of substances: proteins, fats, and carbohydrates. But few know what each element is and how important he is. In this article we will understand the functions of proteins (or protein, as they are sometimes called), their use, and find out what products contain protein.

Why would our body need protein?

As it is known from a school course of biology, the protein functions as a building material for the entire body. With the help of his developed muscles, the brain, the skin, the formation of new cells and growth of the body. Also protein can provide the body with energy, and the excess is converted into fats. Without enough protein the body begins to consume its own resources: muscles, and other tissues. Therefore, it is important that your meals contain sufficient amount of proteins. However, their excess leads to negative consequences: the fat that accumulates in the body from the excess protein can be very difficult to remove.

How much protein the body needs?

How much protein you need to consume daily for the normal functioning of the body? It is considered that this is a half a gram of protein per kilogram of body weight. That is, if you weigh 70 kilograms, you should consume daily is about 140 grams of protein. Well, if you exercise, the amount of proteins should be increased two or three times.

Proteins are divided into different categories according to different parameters: for example, origins are animal and vegetable, and the speed of learning — slow and fast. Animal proteins are considered to be healthier and doctors recommend to consume them. They are found in any meat, and meat products and also in eggs, milk, and dairy products. Should not be used often, only one product should be to diversify the sources of protein is because different proteins contain different amino acids and human growth need all kinds of essential amino acids. Therefore, if often to drink, say, eggs, then the body often pour spots or rash.

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Now about the digestibility. Slow proteins, as the name implies, are digested slowly, thereby require a large amount of energy, and contain not so many calories. Because of this, they promote weight loss, and slight increase in muscle mass. Product containing a large amount of slow protein — this is an ordinary cottage cheese. In the body it is digested in 6-8 hours and provides the body with around 15 grams of protein (per 100 grams of the mass of curd). Fast proteins are absorbed quickly, and because they are required by the athletes for muscle growth. Use them should be both before and after a workout.

What foods high in protein?

Now let’s find out what products contain protein. First and foremost is, of course, eggs. Eggs are rich in protein, which, incidentally, is very well absorbed by the body. However, there are a lot of eggs too, not worth it, since the egg yolk contains more cholesterol, which may negatively affect your cardiovascular system. Also one of the most protein-rich foods is meat.

Most useful beef or chicken, steamed or grilled. The protein in this meat is 30 grams per 100 grams of product. Enough contains a lot of protein and oatmeal. It has a lot of slow proteins, it has low calorie and almost no fat.

List of foods with the highest protein content:

  1. Meat
  2. Caviar
  3. Nuts
  4. Fish
  5. Dairy products

A list of products with the lowest protein content:

  1. Fruit
  2. Berries
  3. Vegetables

In the table below, which have foods that contain large amount of protein. The figure in the right column indicates the amount of protein per 100 grams of product.

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Red caviar 31,6
Low-fat cheeses 25-30
Veal 30,7
Pumpkin seeds 30,2
Peanuts 26,3
Turkey 25,3
Chicken 25,2
Salmon 22,9
Tuna 22,7
Cheese 22
Cheese 22
Pork roast 20
Canned meat 15-20
Seafood 15-18
Herring 17,5
Yogurt 15% 5
Fat-free yogurt 4,3
Boiled eggs (4 PCs.) 3
Skimmed milk 3

What determines protein requirement?

Also, how does the body’s need for protein, depending on various factors. So, when sickness, hard physical work, in the cold season and during intense growth the body’s protein requirement increases dramatically. Often when ever one or more of these conditions, you need to meat, dairy, or any food rich in protein. It’s not that simple, and it is not necessary to deny the body in the consumption of these foods. The protein requirement is reduced in the warm season, during aging and in diseases in violation of protein metabolism.

It should also be remembered that protein is best absorbed from products subjected to heat treatment, i.e. it is necessary to prepare either steamed or boiled. Then the body to digest a large percentage of protein contained in the product. Even when cooking and buying products, one should remember that a lot of foods rich in proteins are also rich in fats. Although fats are not as high in calories and harmful, as is commonly believed, it is better to avoid excessive consumption if you want to lead a healthy lifestyle or just lose weight.

All should be in moderation

In conclusion, we should say that even though protein is an integral part of our lives, and to consume it is certainly necessary, we should not abuse it. Our body is not accustomed to abrupt change of diet and time supply, so that to increase the amount of proteins in food is gradually, day by day, and bring it to the amount that you need depending on your goals.

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On the Internet you can find a variety of calculators to calculate your daily need in proteins, fats, and carbohydrates and calories of your diet depending on activity, lifestyle and your goals. Many bodybuilders and athletes involved in power sports use protein shakes to make up for lack of protein after workouts. If you have decided to train hard — I recommend to learn how to prepare these cocktails. Especially as many of their recipes can be found on the Internet.