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Instructions

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A person needs to receive protein in quantities0,8 g per 1 kg of weight per day. Proteins should account for 15% of the diet. At the same time, athletes, manual workers, children in the period of active growth and residents of northern regions experience an increased need for proteins. In the warm season, the need for protein decreases. Also, due to the deterioration of metabolic processes in the body, do not need large amounts of protein and the elderly.

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Proteins are animal and vegetableorigin. The source of high-quality animal protein are meat, fish, seafood, dairy products and eggs. Of the meat products, the turkey content is determined by the protein content - 21.6 g per 100 g of product. In second place - chicken thigh, which contains 21.3 g of protein. Rabbit meat is in third place - 21.2 g. As for fish and seafood, then sturgeon caviar is in the lead. It is rich in protein and essential amino acids - 28.9 g of protein per 100 g of product. Of all fish species, the largest amount of protein contains tuna - 22.7 g, slightly behind chum - 22 g. Do not forget about the salmon (21 g), the saury (20.4 g), halibut (18.9 g) and mackerel (18 g). Fans of shrimp receive 20.9 g of protein from every 100 g of product, and squid - 18 g. Ideal protein product in the opinion of nutritionists are eggs. They are included in every possible diet of health and beauty. The egg protein is quickly digested, providing the body with the necessary amino acids. One egg contains about 6-7 g of protein.

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Dairy products also belong to protein foods. The leader of the rating is milk powder, containing 28.5 g of protein per 100 g of product, and the second place is cottage cheese - 22 g. Moreover, cottage cheese is a very contradictory product. Despite the fact that it is rich in calcium and magnesium, because of the high protein content it is digested for a long time, besides the wet milk environment promotes active reproduction of bacteria. Therefore, the cottage cheese should only be fresh and not exceed the recommended dose, equal to 100 r per day. But dairy products - kefir, fermented baked milk and others, on the contrary, are rich in protein in a light and well-digestible form. Also, proteins are rich in hard cheeses and cheese.

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The main supplier of vegetable protein issoybeans. In 100 g of the product contains 30 g of high-grade easily digestible protein. Legumes are generally rich in proteins and replace animal proteins in a vegetarian diet or during fasting. For example, beans, peas and lentils will replenish the body with vegetable protein at the rate of 25-28 g per 100 g of product. To maintain metabolic processes in the body in the afternoon it is recommended to consume nuts, buckwheat, Brussels and cauliflower, as well as spinach and asparagus, which are an excellent substitute for heavy animal proteins, but at the same time provide a feeling of satiety for the rest of the day.

Tip 2: Which foods, in addition to curds, contain calcium

Despite the popularity of food additives,containing calcium, it is worth remembering that the needs of the body can be met with a balanced diet. Contrary to popular belief, calcium is found not only in cottage cheese and other dairy products.

Calcium in plant foods

In easily digestible form, calcium is contained ina variety of legumes. It should be noted that there is more calcium in them than in milk and cottage cheese. A good source of this microelement is considered to be all legumes without exception, but peas, beans, lentils, beans, green peas and, of course, soybeans are especially prominent. The content of large amounts of protein in legumes makes these cultures an excellent basis for the daily diet. Much less calcium is found in fruits, vegetables, cereals, herbs and berries, but these products have many useful elements and vitamins that simplify the absorption of calcium by the body. The record holder for calcium content among such products is the young nettle, in 100 grams contains 713 milligrams of calcium, which is ten times more than in the flour of coarse grinding. In addition to the young nettle, be sure to include broccoli, celery, cauliflower, carrots and citrus in your diet.

Products of animal origin

Of course, speaking about calcium, you can not get aroundproducts of animal origin. Among all seafood, salmon and sardines are the most rich in calcium. Quite a large amount of calcium is found in meat and eggs, besides, in the latter there are quite a lot of vitamins that help to absorb this microelement. Cottage cheese is not the only dairy product in which there is calcium. It's pretty much in yoghurt, milk, kefir, cheese or sour cream. It should be noted that with a lack of calcium in the body, it is better to drink kefir or yogurt than milk, since sour-milk products are better absorbed by the adult organism. As it was said above, calcium is poorly digested by itself. To make this process more effective, calcium should be combined with ascorbic acid, vitamin D, phosphorus salts or magnesium. Vitamin D is a kind of regulator. He controls the level of phosphorus and calcium in the blood, responsible for the entry of these elements into bone tissue. Vitamin D accelerates the healing of fractures and cracks, protects against dental caries, and helps with osteoporosis. It is found in dairy products, fatty fish, egg yolks and butter. In addition, it is synthesized by the body in sunny weather, on clear days, calcium is absorbed much better. To saturate the body with calcium, other vitamins are needed. First of all, it concerns vitamins A, C, E and, of course, vitamins of group B. For the most part these vitamins are in sufficient quantities present in the same products in which calcium is contained. The strength of human bones depends directly on the ratio of magnesium and calcium in the body. If the amount of magnesium in the blood begins to fall, then the body can retain less calcium. Therefore, it is very important to maintain a sufficient level of magnesium in the blood. A large amount of this substance is found in nuts, whole grain bread and bran. These products must be included in the daily diet.