What foods contain protein

Proteins - complex organic compounds of the type which consist of more than eight amino acids.In the human body they perform such functions:

  • are involved in the assimilation of carbohydrates, fats, vitamins and minerals;
  • form compounds which provide immunity;
  • serve as a material for the structure of tissues, cells, organs, formation of hormones, enzymes, hemoglobin.

With a lack of this element in the body there are serious violations.What foods contain protein?Plant and animal foods are an excellent source of it.

What foods contain the most protein?

high protein content is easy to find in the following products:

  • Beef contains a lot of protein.It is best to choose the meat is not older than two years.Beef should boil or stew, so the body will get maximum benefit.
  • liver - an important by-product for humans, enriching food protein.It is better to eat it boiled or in the form of pastes.
  • Bird - apart easily digestible protein, poultry meat has a low caloric value.

  • Eggs - the protein from the product is excellent to digest in the body.Two eggs provide 17 grams of protein.
  • cheese - contains many valuable building element, however, is characterized by high calorie for him.
  • Cottage - for better absorption of protein eat yogurt or yogurt with the addition of a small amount of sugar.

  • fish - rich in protein, is perfectly assimilated.Better to choose anchovies, tuna, mackerel, sardines, salmon, mullet, pollack.
  • Brussels sprouts - the leader among the vegetables on the content of protein.
  • Soya - vegetable meat substitute.

  • Cereals - promote good digestion, easily digested, contain vegetable protein composition.

list of protein foods of plant origin

essential acids, which are constituents of pure protein, are found in plant foods.Soybeans - an excellent source of vegetable protein.The product is devoid of fat, which has beneficial effects on the liver.Soy protein is almost completely digested.Beans and other legumes and cereals are also a great alternative to meat.Buckwheat is among the grasses in the first place, it is replete with iron and vitamins, it has a positive effect on the hematopoietic function.Bran and oats contain protein, normalize blood pressure and cholesterol output.

If you abandoned animal foods, became a vegetarian, it is necessary to replenish vitamin B12.He takes an active part in metabolic processes of the nervous system.As an alternative to choose baker and brewer's yeast, sea kale, lettuce, green onions, spinach.This excellent sources of vegetable protein.

list of protein foods of animal origin

proteins of animal origin are the most complete, so the quality indicators above.The consumption of animal protein has a positive effect.Their intake of pregnant women in the later stages ensures the birth of a child with a normal weight.Positive reactions from the use of proteins were observed in the elderly.Normal protein intake per day - 1.5 g per kg body weight.What foods contain protein?

The meat dishes we can find the maximum number of proteins.In their content depending on the variety ranges from 17 to 21%.Meat is replete with minerals, vitamins and water.It is imperative to consume poultry, beef, lamb or pork, as they contribute to the reduction processes.A valuable supplier of the construction element is a rabbit.Game and chicken is better digested by the digestive tract.The protein is fish and seafood are also very valuable.Sour milk and dairy products are rich in calcium and protein.

Table of products containing large amounts of protein

Because protein is considered the foundation of life, you need every day to eat foods that contain a large amount of it.The diet should consist of not less than 30% of the protein.The following table provides a list of products from which you can get this indispensable element.It presents various types of meat, fish and dairy products, which also enrich the food with vitamins and minerals.

Table protein content in food

Product

amount of protein

amount of fat

number of carbohydrates

Calories, calories

goose meat

29

22

-

319

Chicken

25

6

-

150

Meat lamb

24

25

-

300

Low-fat varieties of beef

20,2

7

-

168

Rabbit

24

9

-

181

Low-fat varieties of pork

25

28

-

226

Beluga

24

4

-

131

caviar chum

27

13,4

-

261

Mullet

21,4

4,3

-

85

cod liver

24

66

-

613

cow milk 1%

33

1

0,2

5,1

Hard cheese

30

30

Up to 4

300

Brynza

18

20,1

0

260

Curd

16

0,6

1,6

88

Kefir

3

1,0

4

30

Smetana

15

48,2

2

447

Cream cheese

20

20

3,8

271

What protein foods are best to eat to lose weight?

Proteins are digested by the body for a long time.After protein meal for a long time do not want to eat.And therefore, you can reduce the calorie daily diet.Protein is required for a person with a view to proper metabolism.On the absorption of protein-rich food requires a lot of energy.To muscles work well, they need protein intake.

An important function of the protein is collagen.Protein increases the elasticity and skin tone.This muscle does not lose elasticity, which often occurs at the wrong weight loss.Protein foods helps to prevent surges of insulin, blood sugar levels.What allows you to control hunger, the protein does not turn into fat excess glucose.Amino acid protein transports fatty acids, vitamins, minerals, all of the systems and organs.

on the protein diet is necessary to reduce the intake of fat, fast carbs, cereals with gluten, the main emphasis is on protein, fiber.Fully indulge in carbohydrates should not be, because they need the energy.To lose weight, it is better to give preference to such proteins:

  • milk and 2.5% fat - is best to give preference to natural goat's milk;
  • dietary meat - any low-fat varieties, such as boiled chicken;
  • fish and seafood;
  • egg whites;
  • tofu, soy milk;
  • cheese low-fat varieties.

Video: The protein diet for weight loss

The video below describes the list of products that contribute to the attainment of a slim figure, provided that they be included in your daily diet.