All proteinaceous products
For good nutrition the person needs proteins. Proteinaceous products can be animal or plant origin, but the ratio of proteins with the others is desirable for elements of food not less than 25-30%.
list of proteinaceous products
|Protein source||Assimilation coefficient|
|The isolated soy protein||1,00|
Top of 5 proteinaceous products
All of us know that protein – the main material for structure of our muscles. At many food there is protein, but not all can distinguish the "correct" products in which protein will be most useful also to easily assimilable. We often use these products, but together with them we use absolutely not the necessary and ineffective products. Sausage or ham sandwiches, potato baked pudding, dishes of Japanese cuisine, etc. concern to them. The list of the most useful proteinaceous products looks as follows:
1. Chicken breast. This real "gold" for the body builder. 180 grams of product (average chicken breast) contain 200 kcal, 40 g of protein and only 2 g of fats. It is the best of all to cook or cook chicken breasts on grill not to be used oil for frying. Rice or boiled vegetables is combined with this type of meat of best everything.
2. Beef burger. 340 kcal, 40 g of protein and 15 g of fats are the share of 200 g of product. The similar type of meat is necessary to us for a change. Very few people will be able to eat only chicken breast long. Beef contains large amount of calcium and zinc, so necessary for our bones.
3. Eggs. Seven eggs contain 520 kcal, 40 g of protein, 35 g of fats. It should be taken into account that proteins are valuable. Yolks help us to acquire protein better. Therefore I would advise to accept 4 whole eggs and 3 proteins. Their main value is that it is very easy to make eggs. It is rather simple to throw them in the boiling water for 5-10 minutes.
4. Fillet of salmon. In dvukhst grams of salmon 368 kcal, 40 g of protein and 28 g of fats contain. Undoubtedly, fish is necessary to the body builder. Fish gives us such important Omega3 fats. Dish very tasty and useful, but rather expensive. Force yourself at least 2 times a week is fish for dinner.
5. Protein powder. In 2-dimensional spoons of 170 kcal, 40 g of protein and 0 fats. Of course, this type of protein is acquired instantly, in addition to everything it does not contain fats. Many athletes are skeptical about this white powder including what food has to be natural. But I hurry to dispel their doubts. Protein powder – the same dish, as well as eggs, only in the crushed look. Be not afraid to accept protein before training. To you not to find such available type of protein.
The table of protein content in food
The average norm of protein in daily diet of the adult makes 100-120 g.
In the table protein content in 100 grams of product is specified.
|Proteinaceous products||Proteins,||Proteinaceous products||Proteins,|
|Beef liver||17,4||Sunflower seed||20,7|
|The liver is pork||18,8||Almonds||18,6|
|Chickens||18,7||White bread from flour of 1 grade||7,7|
|Rabbit||20,7||Buckwheat unground buckwheat||12,6|
|Diabetic boiled sausage||12,1||Soy||34,9|
|Dietary boiled sausage||12,1||Haricot||22,3|
|Doctor's boiled sausage||13,7||Soy meat||52|
|Krakow raw smoked sausage||16,2||Milk||2,8|
|Minsk raw smoked sausage||23||Whole powdered milk||25,6|
|Cooked smoked Cervelat||28,2||Yogurt of natural 1.5% of fat content||5|
|Shrimp Far East||28,7||Kefir low-fat||3|
|Tuna||22,7||Low-fat cottage cheese||18|
|Siberian salmon||22||Sheep cheese from cow's milk||17,9|
|Humpback salmon||21||Dutch cheese||26,8|
|Halibut||18,9||Caviar pollock proboyny||28,4|
|Squid||18||Caviar sturgeon granular||28,9|
Beef contains the most full-fledged proteins which part almost all replaceable and irreplaceable amino acids necessary for organism are.
Veal, more gentle, than beef, includes more full-fledged proteins and is easier acquired by organism. Veal of the 1st and 2nd category contains about 20% of protein and 1-2% of fat.
Pork contains less connecting fabric, than beef that causes its big softness and gentle taste. Pork is divided by grades on bacon, meat and fat; the last contains up to 50% of fat and only 12% of protein. In food of athletes it is better to use the meat pork containing on average 14% of protein and 33% of fat. At the same time it is important to consider that cutting of pork contains 19% of protein and 7% of fat, and breast cut - respectively 8% and 63%.
Mutton in comparison with beef contains more connecting fabric therefore it is more rigid. On chemical composition mutton of the 2nd category approximately corresponds to beef of the same category. However in mutton there are slightly less salts of potassium, phosphorus and iron.
The horse-flesh the 2nd category is rich with full-fledged proteins (21%), salts of potassium, iron, at the same time it contains not enough fat (4%). On the biological value of squirrel of horse-flesh do not concede to proteins of beef.
Meat of rabbit - the fine dietary product differing in the high content of protein (21%), gland, vitamins of group B. It includes in enough potassium, phosphorus, magnesium and other mineral substances.
Offal is of special value for food of athletes. Many of them are characterized by the high content of mineral substances, especially iron, vitamins and therefore are recommended to persons with lag of body weight, anemia. The liver is especially rich with iron, vitamins A and groups B; unlike other meat products it contains large amount of ascorbic acid (vitamin C). pzyk is dietary product. Contains in it a little connecting fabric that provides its high comprehensibility. Heart richly mineral salts, including iron, has low percent of fat, enough protein. Brains contain less protein (12%) and a lot of fat (8,6%), but the valuable connections rich with phosphorus and irreplaceable unsaturated fatty acids are their part, and it considerably increases their biological value. Especially richly with iron in lung (10%), however for the rest the nutrition value of this product is small.
Sausages are generally cooked from beef and pork. Many of them represent high-fatty products; the amount of fat in them fluctuates from 13,5% (dietary sausage) to 40% and more (different types of smoked and half-smoked sausages). The last, especially with the high content of fat, it is not recommended to use in sports food. Sausages and sausages differ from sausages in more gentle consistence and lack of salted pork fat. For preparation of sausages and sausages of the premium use meat (beef, pork) young animals which is easily digested and acquired therefore this type of meat products is more preferable, than sausages.
Along with the wide range of sausages the industry lets out meat products from pork (ham, breast cut, brisket, gammon, etc.). They differ, as a rule, in very high content of fat (to 50-60%) and therefore are not recommended for the systematic use.
Canned meat, especially pork, is also characterized by the high content of fat. Nutrition and biological value is lower than them, than fresh meat dishes as in the course of preparation of canned food often apply such processing methods as long cooking at high temperature, autoclaving, etc. Many canned food prepares from lower grades of meat therefore often contain connective tissue fibers in significant amount. Canned meat it is less vitamins B, than in fresh products. However in the absence of natural meat of canned food can be used in food, generally for preparation of the first and second courses. At the use of canned meat it is necessary to pay special attention to terms of their production and not to use products with expired period of storage.
Meat of hens and broiler chickens contains fuller and it is better assimilable proteins, than beef. Proteins of chicken meat have optimum set of irreplaceable amino acids. The amount of fat in meat of hens and chickens is quite high (on average - 16-18%), however this fat are easily acquired by organism as includes certain amount of unsaturated fatty acids and have rather low temperature of melting. Chicken meat contains necessary set of mineral substances and vitamins. Extractive substances impact it pleasant smell and relish.
Fish along with meat is one of the best sources of high-quality protein. Proteins of fish contain all irreplaceable amino acids, necessary for organism. Unlike meat in proteins of fish there is in large number such important irreplaceable amino acid as methionine. Advantage of proteins of fish is the low content of connective tissue educations. Besides, proteins of connecting tissue of fishes are provided generally by collagen which passes into soluble form more easily - gelatin (glutin). Thanks to it fish quickly boils soft, fabrics her become friable, easily give in to influence of digestive juice that provides fuller digestion of feedstuffs. Proteins of fish are acquired for 93-98% while proteins of meat - for 87-89%.
Fish protein content depends generally on its look. So, makrurus contains 7% of protein, and tuna - 24%. On average, the amount of protein in fish makes 16%; the cod, hake, flounder, carp contain such amount of protein.
Fat of fish differs in the considerable content of polyunsaturated fatty acids which total quantity at the majority of species of fish fluctuates from 1 to 5% while beef and mutton have these acids in insignificant quantity - from 0,2 to 0,5%. Thanks to the high content of polyunsaturated fatty acids fat of fish is easily acquired by organism. Also different zhiropodobny substances (phospholipids, lecithin) possessing high physiological activity are part of fat. Fat of fish is in the basic in liver (at the fishes belonging to type of cod) and in hypodermic cellulose (at seldevy and salmon). It is important to know that cod-liver oil quickly is oxidized, and its nutrition value at the same time decreases.
Meat of almost all species of fish richly mineral elements: potassium, magnesium and especially phosphorus which amount reaches 400 mg on 100 g (flounder). Separate types contain enough calcium and iron. Fish - important source of vitamins of group B, in liver of many fishes the content of A, D, E vitamins is high. Sea fish is rich with such rare elements as iodine and fluorine.
Caviar of fish is valuable foodstuff with the high content of protein (to 30% and more) and fat (about 15%). Caviar is rich with phosphorus and potassium, water - and fat-soluble vitamins. Milts of fish are rich with irreplaceable amino acids, the content of fat in them low.
Salty and smoked fish products - less valuable products. As a rule, proteins in these products because of feature of their processing are much worse digested and acquired. Many smoked and salty species of fish contain large amount of fat, excess of sodium, are poor in vitamins. The herring and other fish gastronomic products can be used as snack, for arousing appetite. It is necessary to give them before the main meal and in small amounts.
Fish canned food is not recommended to be applied widely in food. In the course of preparation of canned food many valuable qualities of fish are lost. To same gives long storage of product. Some types of fish canned food can be used, as well as fish gastronomy, as snack and delicacies (herring, sprat, sprats, caviar).
pytseprodukta are full-fledged sources of all main feedstuffs necessary for normal life activity of human body. In food it is allowed to use only eggs as waterfowl eggs (geese, ducks) are often infected with causative agents of heavy intestinal infections (salmonellosis, etc.).
Egg in comparison with other animal products contains the most full-fledged protein which almost completely is acquired organism. Protein of egg contains all irreplaceable amino acids in the most optimum ratios. Fat of egg consists of fatty acids, generally polyunsaturated, and phospholipids, mainly lecithin (1/3 total quantities of the fat) having favorable effect on cholesterol exchange. pyets are rich with mineral substances, especially phosphorus, sulfur, iron, zinc. They have enough fat-soluble vitamins (vitamin A as much how many in butter, and vitamin D - is 3,5 times more). Besides, in egg quite high content of vitamins of group B.
Typical example – sausage. Except meat sausage contains fat, milk, soy and water. To receive 20 grams of pure protein, it is necessary to eat 200 grams smoked or half a kilo of boiled sausage, at the same time the amount of fat will be critically high or even hazardous to health of vessels and heart. The same with products substitutes. It can be the milk drinks, "cottage cheeses", sweet yogurts, mayonnaise and sauces which do not have a direct bearing on those products which they imitate. Respectively and the squirrel in them critically is not enough or not absolutely.
The choice of proteinaceous products is big, and its variety will allow not to refuse to itself good nutrition. Bigger quantity of sources of protein uberezhyot from lack of the important elements which are contained in different food whether it be meat, fish, milk, cereals or beans. Eat qualitative fresh proteinaceous products and good luck!
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