Foods rich in protein necessary for the proper growth and functioning of the human body. While the body is able to produce certain amino acids, essential amino acids must be derived from animal or vegetable protein sources. Although there is a debate about how much protein should be consumed per day, it should be noted that lack of protein can lead to growth disorders.
Loss of muscle mass, reduced immunity, weakening of the heart and respiratory system, and in some cases even to death. The American Institute of Medicine recommends a minimum of 0.8 g of protein per kilogram of body weight per day for each adult. Intake of less than this amount is considered unhealthy.
Foods rich in protein – Cheese
Of all the cheeses with the highest protein content is Parmesan – 41.6 g per 100 grams per serving, followed by mozzarella and Swiss cheeses – about 28-30 g. It turns out that soft cheeses, cream, cream cheese have the least protein – about 16 g per serving. Goat cheese is also a good source of protein.
About 20 g of it contains 5 g of protein. Low-calorie, tasty and preferred by trainees, is cottage cheese. It looks like cottage cheese, is low in calories, provides a lot of protein, promotes weight loss, keeps you full for a long time and contains a bunch of other useful elements. From 100 g of cottage cheese you can get about 11 g of protein.
Foods rich in protein – Beans and legumes
The older, bigger and more mature the bean, the more protein you get with it. It is high in fiber, calcium and iron, but also proves to be one of the best sources of amino acids that are so necessary for the human body. Peas are also useful sources of protein. Satisfying, tasty and of course – with a high content of the element we are interested in. A cup of peas contains 10.25 g of protein and little fat.
A source of vitamins and a valuable antioxidant that takes care of the good condition of the skin, hair and eyesight. Promotes good brain function and proper digestion. Roasted pumpkin, pumpkin and watermelon seeds. Pumpkin and pumpkin seeds provide about 33 g of protein per 100 g. Together with watermelon seeds, they are from the seeds and nuts with the least calories.
Almonds
One of the best sources of vegetable protein. They are rich in useful substances, which is why it is recommended for a healthy diet. These are the nuts with the highest calcium content. About 40 g of almonds contain 10 g of protein.
Foods rich in protein – Chicken lamb and pork
It is good, as with all other meats, to choose lean meat as these meats provide 30-33 g of protein per 100 g. Chicken meat can provide you with a large part of the recommended daily intake of high protein and at the same time very little fat and no carbohydrates.
It is suitable for people who train to gain muscle mass. It is good to consume without skin, as it contains more fat and is difficult to absorb by the body. Chicken meat contains vitamin B, which is why it is good to consume by people with diabetes, heart problems, high cholesterol. Promotes mental development.