Protein is one of the most important elements in the human body. Both children and adults need to consume sufficient portions of protein: it is responsible for metabolism, strengthens muscles and bones, improves immunity, and accelerates biochemical reactions in the body.
Protein-Rich Food: Save the List
Nutritionists believe that the average protein intake is 60-80 grams per day – 20-25 grams per meal, more is not absorbed at a time. A person needs about 1 (one) gram of protein per kilogram of body weight per day. When making your diet, it is best to combine different sources of protein. Some of the best options are given below.
1. Hemp protein
Hemp protein powder is obtained from hemp seeds after separating the oil, which is also then sold in the form of a Delta 8 tincture. Depending on the pressing temperature and the number of stages, a powder contains from 30 to 50% of protein. It also includes the eight essential amino acids, as well as useful unsaturated fats, fiber, and minerals (zinc, iron, calcium, manganese, potassium, phosphorus, etc.).
2. Lean meats
Poultry meat (chicken, turkey) is especially useful due to the low percentage of fat in its composition. Rabbit and deer meat is no less dietary. However, it is important not to overeat beef as it has a high percentage of fat and cholesterol.
There is much more protein in fish than in dairy products. Also, seafood is enriched with useful amino acids and substances, calcium, magnesium, vitamin E. Tuna, salmon fillets, mackerel, mullet, shrimp, squid, anchovies, sardines are recommended for consumption.
4. Low-fat cottage cheese
It is especially useful after workouts, but preference should be given to a fat-free product. In this case, it will not harm the figure but will contribute to weight loss.
Soybeans, broccoli, green peas, lentils, asparagus, spinach – they all contain, in addition to proteins, many vitamins and fiber, which affects the improvement of digestion. Soybeans should be paid special attention to, they can replace red meat with their properties.
Two egg whites contain 10 grams of protein. However, do not overdo it with eggs because they are also rich in cholesterol.
They are useful for the functioning of the nervous system and contain saturated fats necessary for mental activity. Eating a handful of nuts daily can prevent many diseases and avoid the effects of stress.
If you like to try something exotic, you can consider other alternatives with great potential, such as insects. As food, insects are rich in protein and fat, which is 70 – 80% and thus close in value to that of soy flour. Algae are another large group of protein sources, which may contain 25 – 50% of protein. They are already grown on a large scale in Asia for human consumption and the production of alginates and other products.
When composing a daily menu, it must be remembered that food should be healthy and balanced. If you include protein-rich foods in your diet, your efficiency will increase very soon.