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Proteins are the basic element of the structure of all organs and tissues of the body, the raw material from which to synthesize enzymes, hormones and blood, with their help our wounds heal, they protect us from disease (antibodies are proteins) and even help us procreate (embryonic material necessary during pregnancy). The structure of the protein contains 20 amino acids of different lengths, nine of them being essential, meaning the body cannot form them and must be brought from outside, from your diet. The main source of protein in food is represented by animal products:
• Red meat: beef, pork, lamb
• Offal (animal internal organs): brain, liver, kidney
• White meat: chicken, turkey, fish and seafood
• Milk and dairy products: cheese, yogurt
• EggsSmaller quantities of protein are found in some plant products (1-4 grams/100 grams): cereals, bread, rice, dried vegetables (peas, beans, lentils, soybeans, corn, wheat), sunflower seeds, sesame, peanuts, walnuts, yeast, spinach, mushrooms and salad.
Synthesis of proteins in our body can be made only through an adequate intake of amino acids, through a correct and varied diet with 50-100 grams of protein per day, of which 45 grams / day of high quality (animal products) protein and 65 grams / day of low quality protein (vegetable). The efficiency with which food proteins can be retained and used for the synthesis of new proteins the body indicates a descending order which starts at score 100, the maximum value, represented by the egg: egg (100), beef (80), fish (83), milk (75), rice (67), maize (56), fruit, sugar and fat (0).
Proteins also have a great advantage, namely that they are hard to digest and to absorb them the body spends more energy for three hours after a meal rich in protein, increasing the basal metabolism by 30%. The conclusion is simple: protein intake won’t make you gain weight, but also increases the burning of calories. In nature there are no products that contain 100% protein, often being associated with non-negligible amounts of fat or carbohydrates. We must therefore choose carefully the proteins we eat.Daily intake of protein:
• 150-200 grams of lean red meat, beef, pork or lamb, cooked without added fat (grilled, baked, boiled, crackdown)
• 200-250 grams of white meat chicken, turkey or fish cooked without fat. Skin from chicken and fish should not be consumed. Chicken wings and legs have a higher content of fat than the breast; therefore the amount should be less (150 grams). In the case of fish, due to its omega-3 unsaturated fatty acids that lower cholesterol is recommended twice a week to eat fatty fish (salmon, tuna, catfish). All ready meals and meat products contain variable amounts of fat (10-70%) and can be injected with starch, which leads to increased weight and caloric content. It is recommended to eat fresh meat as a source of protein, because salami and sausages belong to a lower class in terms of nutrition.
• 200-500 ml/g milk and dairy: cow cheese, green cheese, pressed cheese. Protein concentration in milk increased from 4 grams per 100 ml fresh milk, 8 grams per 100 grams cottage cheese, 18 grams per 100g green cheese and 30 grams per 100 grams pressed cheese. Fats suffer the same process of concentration, and therefore calories, so beware of using cheese as a protein source.
• 1-3 eggs per week. In an egg we find 6 grams protein standard.
• 150 grams of grain or flour products, rice, pasta or corn flour with a protein content of 2-4 grams per 100 grams
• 150 grams of dried vegetables: beans, peas, soybeans, lentils, with protein content of 4-8%.
• Fruits: seeds, nuts, walnuts with 25% protein
Chains of amino acids in proteins are influenced by temperature and acid or alkaline environment, so that way you cook can affect the absorption and digestion of proteins. Proteins are protects if meat is cooked with sauce; if it’s grilled it should not be dry (preferably cooked rare or medium-rare). Tenderizing the meat by beating and maceration in vinegar and flavored oil improves digestion. Avoid frying in oil, the formed crust is indigestible. You can also find protein in chocolate, cocoa powder and coffee at the rate of 4-10%, but you should not use these products as a source of protein.