The most useful sources of protein

According to a new review published online Applied Physiology, Nutrition and MetabolismIt is important to not only the amount of protein consumed, but also its source. There are three reasons to care about it.

First of all, any protein source, be it chicken or peanut, contains a different number of amino acids - the building blocks of proteins. Of the 20 possible amino acids, nine are essential to the body. These amino acids are, you can only get from food. So it is very important to create your menuTo include different foods rich in protein.

Products of animal origin (meat, eggs, dairy products) include all the essential amino acids in a particular amount, but most plant foods contain only a fraction of the necessary nine amino acids.

"This means that if you choose to receive only the protein from nuts, then the body will be deprived of important amino acids "- explains study co-author Rayavel Ilango (Rajavel Elango), nutrition specialist and metabolism.

When you get protein from foods of plant origin, it is important to choose the right varieties and quantity, to get the full daily rate of essential amino acids.

Of course, this is not a reason to abandon their food preferences and receive only from proteins SteakhouseEating them for breakfast, lunch and dinner. Such a diet, in addition to protein, contains a large amount of calories, fat and cholesterol, which has a negative impact on your figure and health in general. And the second reason is to see to it what foods you choose to saturate the protein body.

And finally, the third reason - the most important. "Every product that is used for your source of protein, contains a certain amount of vitamins and minerals - says Ilango. - Some foods are rich in vitamin B, others - iron, in the third general there is little nutrients. "

Your body can not absorb the resulting protein with a maximum benefit with a lack of essential nutrients.

Do you want to make sure that you get protein from the right foods? Here are some of the most useful sources of protein.

eggs

"Not only that, each egg contains 6 grams of protein, it is also the most useful protein" - says Bonnie Taub-Dix (Bonnie Taub-Dix), an American nutritionist, blogger and author of the book "Read before you eat."

Protein derived from eggs, has the highest digestibility and helps to form the body's tissues. Furthermore, eggs rich in choline and vitamins B 12 and D - substances important to maintain the total energy level and its margin in the cells of the organism.

Despite the widespread belief that cholesterol from eggs adversely affect the functioning of the heart, so that you can use this product is not more than 2-3 times a week, scientists have proved the opposite. According to a study published in the British Medical Journal, it was found that one egg per day does not affect the functioning of the heart and increases the risk of stroke.

Cottage cheese

"In one portion of curd (150 g) contained approximately 25 g protein and 18% of the daily calcium norm", - said nutritionist Jim White (Jim White). In addition, the cheese is rich in casein, slowly digestible protein that blocks the hunger for a few hours.

A hen

The bird should be the basis of a protein diet. It contains less saturated fat than most other types of meat and about 40 grams of protein in one breast (20 g protein per 100 g of meat). Ilango advised to opt for white meat as often as you can to consume fewer calories.

whole grains

Whole grains are good for you and include much more protein than ordinary flour products. For example, bread wheat flour Class I comprises 7 g protein, and whole wheat bread - 9 g protein per 100 g of product.

More importantly, whole grains provide the body with fiber, good for the heart and helps to control weight.

A fish

"Fish are low in calories and a variety of nutrients - it is an excellent source of fatty omega-3, which provide heart health and mood-stabilizing "- says Taub-Dix.

Among the most useful of fish - salmon and tuna. In one portion of salmon contains about 20g of protein and 6.5g of unsaturated fatty acids. A tuna - is a real storehouse of protein: 25 g per 100 g of product.

If you want to get rid of excess fat in the body, it is also worth to include dishes from salmon to your diet: it contains only 10-12 grams of fat, saturated and unsaturated. Nutritionists recommend eating fish twice a week in the baked or fried.

pulse

Legumes contain plenty of protein and fiber, beneficial for the heart. In addition, it is an excellent source of vitamin B. Prefer beans, lentils, peas and soybeans. 100 g contained 23 g of pea protein, beans - 22 g, and soybeans - 34 g protein.

Greek (filtered) yogurt

Greek yogurt can serve breakfast, a light snack or an ingredient for different dishes. Compared with conventional yogurt, Greek almost twice as much protein instead of 5-10 grams per serving of yogurt - 13-20 g In addition, Greek yogurt is quite a lot of calcium: 20% of the daily value.

nuts

Nuts are known as product rich in beneficial unsaturated fatty acids, but they also contain a lot of protein. In addition, according to a study published in 2013 in the New England Journal of Medicine, people who eat a handful of nuts a day, a 20% lower risk of death from various illnesses.

Greenery

Different kinds of green and green leafy vegetables are rich in protein. For example, 100 g of spinach contains only 22 kcal and about 3 grams protein, and parsley - 47 kcal and 3.7 g of protein. Despite the fact that green is not enough essential amino acids, you can combine it with beans and getting enough protein and nutrients.

What kind of foods rich in protein, you prefer?