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Types of proteins that come with food

Proteins are complex biochemical compounds,consisting of amino acids, 22 amino acids are involved in the formation of protein substances that ensure the vital activity of a person. All kinds of protein compounds are divided into two categories: some are called full-valued, others are defective proteins. The proteins of animal origin contained in products such as meat, fish, eggs, poultry, seafood and dairy products are considered to be full. Their use makes it possible to provide the body with eight amino acids, which are irreplaceable, i.e. to those that are produced in the body in insufficient quantities and which must be replenished from outside. To the inferior are proteins of vegetable origin, in large quantities contained in legumes, nuts, seeds and cereals. Defective proteins do not contain the entire set of essential amino acids, so they need to be consumed with the addition of a small amount of high-grade proteins. Nutritionists believe that the joint use of two types of proteins is more useful than their separate reception. This should also be taken into account when determining the daily ration, which is made up taking into account the daily requirement of a person in proteins.

Note that a person who is physically activea lifestyle or being under the influence of a stressful situation, needs more protein, in which case the norm can almost double.

How many proteins do you need daily

Dieticians have determined the dependence of the daily rateprotein from age and weight, expressed as a weight coefficient. It must be multiplied by the body weight to find out the nominal amount of proteins that your body must receive daily, so that all organs function normally. So, at the age of 1-3 years, the weight coefficient is 1.81, at 4-6 years it is 1.5, at 7-10 years - 1.21, at 11-14 years - 0.99, at 15-18 years - 0.88 and after 19 years the weight coefficient is 0.79. If you are 30 years old and your weight is 55 kg, the daily protein norm for you is 55 * 0.79 = 43.45 g pure protein.

The need for protein remains constant almost throughout life, but after 60 years it begins to decline.

It turns out that at breakfast, lunch and dinner youshould eat at least 15 grams of protein. But making up the menu, keep in mind that the need for protein changes within a day. It is more after a morning awakening and increases if you have experienced intense physical activity. Therefore, adjust the consumption of foods with a high content of proteins depending on their daily regimen and physical activity at different times of the day.