Proteins - are important nutrients consisting of essential and non-essential amino acids which provide the body with energy. Proteins control many important metabolic functions, and are a major component of living cells. What foods contain protein?
Protein - is the most important building material, which is involved in the growth and development of muscles, bones, ligaments and tissues. It also helps fight infections by strengthening the immune system. Protein is necessary for the maintenance of body functions such as digestion, metabolism
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and circulation. Our body needs proteins to produce enzymes, hormones, and other substances. Hemoglobin helps supply oxygen to all parts of the body. The lack of protein can cause loss of muscle tissue, heart weakness, a weak immune system, and in extreme cases - even death.
The recommended intake of protein is 0, 8 grams per kilogram of body weight for adults. Pregnant and lactating women need 70 grams of protein a day. People leading an active life, and the elderly require more than the recommended norm, ie, greater than 0, 8 grams per kilogram.
The body gets the protein from the food we eat. There are a number of products, especially high-protein. These include meat, dairy products, fruits, vegetables and nuts.
Animals and dairy products containing the most protein. They have all the essential amino acids necessary for the production of new proteins in the body. For animal protein are meat, eggs, poultry, seafood and dairy products. Dairy products are rich in proteins - is milk, cheese, dairy products.
Vegetables, fruits and legumes - another source of protein. This is not ideal sources of protein because they lack one or more amino acids necessary for protein production.
The nutrients contained in fruits, are necessary for healthy skin and hair. Fruit can be eaten raw, or cook are salads, juices, add milk shakes, and so on. In addition to the high content of protein, fruits, low in fat and rich in fiber, which fills a long time, and prevents bloating.
Protein supplements are in the form of powder shakes, tiles, and so on. They take bodybuilders to build muscle, burning fat during exercise.
Flesh
Meat contains a lot of protein. White meat is healthier red because of the high content of lean protein. Chicken, - one of the most nutritious, contains about 32 g protein per 100 g, there are very low in fat and cholesterol. Dark meat, although it contains a lot of protein, rich in fat and can raise cholesterol levels. It is preferable to eat lean meat or fish. Avoid fried meat, bacon, sausages. Kidney and liver contain too much salt and fat.
Legumes
Pulses - one of the best foods rich in protein, and are considered the best source of protein for vegetarians. Peas, lentils, beans, soy beans are rich in protein. Beans are also rich in fiber and contains 8 essential amino acids. Various legumes contain from 7, 5 to 16 g protein per 100 g
Nuts
Nuts (cashews, almonds, peanuts) are also rich in protein. The greatest amount of protein containing Brazil nuts. 30 grams of Brazil nuts contains daily rate of protein. They are also rich in amino acids and omega 3 fatty acids.
The ¼ cup almonds
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contains 8 g protein. Almonds are low in fat. Peanuts are an excellent source of protein. Peanut butter - is also a good source of protein and contains 8 g of protein per '30 Its only drawback is that it is rich in fat, so it should be consumed in moderation.
Dairy
Milk, yogurt, cream and cheese - an important source of protein. They also provide the body with essential minerals and vitamins. Calcium in milk promotes healthy teeth and bones, and helps prevent osteoporosis and arthritis
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. Low-fat dairy foods are especially good for those who want to lose weight.
Cheeses contain an average of about 9 g per 100 g protein
Seafood
Seafood - very good low-fat source of protein. 90 g of salmon contain about 20 grams of protein and 5 grams of fat. Tuna comprises 24 g protein per 100 g, and cod - 20 g protein per 100 g
Guava
1 guava contains 3 grams of protein and calcium, and a lot of vitamin C.
Avocados
Avocado - one of the most nutritious foods, and contains a lot of protein: about 5 g on '30
Asparagus
Asparagus can be boiled, fried, grilled, and cook for a couple. It is a very nutritious vegetable. At half-finished cup of asparagus contains 2 grams of protein.
Cauliflower
One serving of cauliflower contains 3 grams of protein. Cauliflower is also rich in Vitamin K, and has anti-inflammatory properties. It contains a lot of fiber.
Dates
Dates - sweet fruit of the date palm. In one Kas contained 0, 22 g protein, 100 g of dates and provide you 2, 5 g protein.
Broccoli
In ½ cup of broccoli contains 2 grams of protein. In broccoli contains little fat, it contains vitamins A, B, C, iron, and dietary fiber.
Spinach
One cup of spinach finished contains 5 g of protein. It is also rich in vitamins A, B vitamins, iron and fiber.
Brussels sprouts
Brussels sprouts are rich in vitamins, minerals, fiber and protein. One cup of cooked Brussels sprouts contains 4 g of protein.
Sweet corn
One serving of sweet corn contains 3 mg of protein. Corn - is also an excellent source of antioxidants and B vitamins
Egg white
Eggs - an excellent source of protein. Egg whites contain little cholesterol and plenty of protein. They are also poor in fat and contain essential amino acids. In one cup of egg whites contain 26 grams of protein.
Apricots
These delicious fruits are rich in fiber and beta-carotene. In one fresh apricot contains about 0, 49 g protein. Apricots also contain vitamin A, antioxidants, and a lot of vitamin C.
Tangerines
These citrus fruits are very healthy. 1 large tangerine contains 1 g of protein.
Coco
And coconut milk, and coconut meat is very nutritious. Coconut pulp is rich in protein. Milk is rich in protein and beneficial fats.
Bananas
Banana - one of the most useful vegetables, it contains 4 g of protein per 100 g Banana is very useful for breakfast. They also are rich in amino acids.
Blueberries
Blueberries - another source of protein, it is also rich in vitamins and some minerals. One bowl of blueberries
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will provide you with 1, 1 gram of protein.
Tofu
Tofu - a great alternative to meat. 140 grams of tofu contains 11 grams of protein. In addition to protein, tofu is rich in manganese, iron and other minerals.
Soy milk
Soy milk - an excellent source of protein for vegetarians. 20 g of soy milk contains 7 g protein.
Figs
Ripe figs medium size containing 0, 38 g protein.
Apples
2 medium apples contain about 0 6 g protein. Apples have many useful properties.
