- The protein food - a source of strength for the body
- Grocery list
Protein foods - a list of products
What foods rich in protein, it is possible to include in the diet?
In one jar of canned tuna weighing 150 grams contains about 41 grams of protein and 220 calories. In addition, tuna is a rich source of omega-3 and vitamin B12, which is particularly important for the runners. Tuna and other marine fish should be eaten at least twice a week as the athletes and pregnant women.
In 30 g almonds
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It contains about six grams of protein. Its structure also includes vitamin E, fiber and unsaturated fats.
Chicken breast - this is one of the best sources of protein, useful and safe for almost everyone. One chicken breast contains 28 grams of protein and only 2.5 grams of fat.
For years, experts do not recommend to eat a lot of eggs because of the high content of cholesterol. Currently, however, it is known, cholesterol, which is in eggs not stimulate increased cholesterol levels in the blood of a person who regularly uses them as food and, in general, mild and balanced feeds. One medium sized egg is the source of approximately 17 grams of protein and some vitamins and minerals needed for the growth of muscle mass in athletes and normal pregnancy.
That beef is one of the best sources of protein - a well-known fact. However, it brings you to the maximum benefit and minimum harm, try to choose cuts of beef with no visible fat. In addition, it is advisable to buy organic beef, ie meat of cows that are fed on grass and hay, and not grain that feeds cattle on large farms.
The yoghurt contains two kinds of milk protein, which is perfectly absorbed and used effectively to build muscle tissue. It also includes a glycomacropeptide - a substance that helps to quickly and permanently to satisfy the hunger. Finally, yogurt - a rich source of calcium needed to athletes, pregnant women, children, and anyone who wants to permanently stay strong and healthy.
85 g turkey breast contains 24 grams of high quality protein, and vitamin B6, selenium, and several other nutrients.
Soya - is one of the best sources of vegetable protein. It can be used in the form of tofu, soy milk, yogurt, soy meat, and so on.
In addition to 44 g protein per 170 g, salmon contains large amounts of omega-3, which are useful for the brain and cardiovascular system, and also contributes to the suppression of inflammatory processes. If possible, give preference to wild salmon; Salmon, farmed contains less omega-3, also in its meat sometimes exhibit small amounts of mercury, which has the property of gradually accumulate in the human body and cause undesirable consequences for health.
100 g of quinoa contains 14 g of protein and 386 calories, as well as vitamins A, B1, B2, B6, C, E, potassium, calcium, iron and manganese. Additionally, quinoa is a good source of dietary fiber.
This product is part of the menu of many athletes and pregnant women, and there is nothing surprising, because one-half cup of cottage cheese, low-fat, you can get about 14 grams of protein, only 80 calories and less than two grams of fat.
Oysters - this is not the most famous and popular product among athletes and just wanting to gain weight, even though they may well be a full replacement for a protein supplement. 100 g of oysters - the source of 20 grams of protein and only 5 grams of fat, as well as a large number of zinc - oysters him more than many other foods. If athletes can easily feast on oysters, the better for pregnant women to abstain from raw oysters. The fact that they can live bacteria, which are not always able to handle a weakened immune system
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Many of our parents in childhood were advised to drink more milk, so we grew up healthy and strong. They were right - the milk actually promotes the growth of muscle mass and helps keep bone strong and dense. It contains a large amount of protein and amino acids that are required for growth and repair of many tissues.
Parmesan and cheddar
In a piece weighing 30 g parmesan contained 10 g of protein in the same piece of cheddar - 8 g protein. To increase the amount of protein in the diet, add cheese to vegetable dishes, or eat them just as a snack.
A quarter cup of lentils - is a source of 8 g protein, a large number of dietary fiber, iron and slow carbohydrates. Lentils are particularly useful during pregnancy: just a half cup contains 180 micrograms of folic acid
Folic acid - the value is hard to overestimate
, Or about 45% of the RDA for pregnant women.
Surprisingly, it is also a good source of protein, one cup of peas contains about 7.9 grams of protein - more than in milk.
With their help it is easy to increase the amount of protein in its menus: 30 grams, or about two tablespoons of these seeds contains 4.7 protein and a lot of dietary fiber. Besides, they can be added to almost any dishes - in cereals, cheese, yoghurt, smoothies, milkshakes, salads, soups, puddings, and so forth.
Sesame seeds, sunflower and poppy
According to the content of protein, they are inferior chia seeds (half cup of sunflower seeds contains 7.3 grams of protein, the same amount of sesame and poppy seeds - at 5.4 grams), but also makes sense to include in your diet. These seeds are also suitable for almost all dishes - from salads to baking.
Seitan - a popular meat substitute for vegetarians, which is made from wheat protein. A half cup of seitan provides 36 grams of protein - more than tofu or tempeh. The taste resembles seitan chicken, and it can be used for the preparation of any food, where a prescription is required poultry.
Many of you probably did not know that cocoa is a rich source of protein: one tablespoon of cocoa powder contains approximately grams of protein. It can be added to yogurt, cottage cheese, smoothies, pastries, and so on.