Many times it is difficult to find foods high in protein, so we do not know for sure if we are consuming enough throughout our day, so that we can meet our goals, either to lose weight or to tone up.
Proteins, fats and carbohydrates are essential macronutrients necessary for the functioning and development of our organism.
If we start analyzing THE PROTEINS play a very important role, as they contribute to:
- Strengthen bones and muscles
- Strengthen the immune system
- They provide energy
- Regulates cell activity and function
- Maintain and repair tissues (Muscle recovery after sport)
- They are responsible for the formation of digestive juices, hormones, hemoglobin, enzymes and vitamins.
It has always been said that proteins are largely present in foods of animal origin. However, you can also find vegetable proteins of the same amount and quality biological, if you combine your food in a good way.
Is the quantity and biological quality of a protein important?
When a protein has all the essential amino acids in the amount necessary for human beings, is said to possess a high biological value. On the contrary, when this protein has one or more essential amino acids in low amounts it is said to have a low biological value.
Protein should be part of any healthy diet, it is especially necessary for:
- People who practice exercise regularly.
- If you want to be in shape.
The table below shows how much protein, calcium and iron you need daily, depending on your activity level.
In the table you can appreciate the minimum of daily proteins that your body needs so that it does not enter muscle catabolism and start to lose muscle.
If you are a very active person and do not consume enough protein it will be difficult to reach your goal.
Next, so that you have a variety of different sources of protein in your foodThe following table, which is separated into animal and vegetable proteins according to your eating style, whether it is omnivorous, vegetarian or vegan.
Animal foods with more protein
Vegetable foods with more protein
Now, it is of utmost importance to keep in mind that plant proteins are not complete proteins, since they have very low amounts of some essential amino acids. Therefore, you must combine your vegetable protein with some source of carbohydrates in order to obtain a complete protein that can give you all the biological value you need.
How to combine the vegetable proteins to increase their quality?
Vegetarians and vegans have difficulty in getting a complete protein because, as we mentioned before, vegetable proteins are not complete (proteins with all their essential amino acids). The ideal is to combine them with some carbohydrate as described below:
- Rice and beans of any kind;
- Peas and millet seeds;
- Lentils and buckwheat or rice;
- Quinoa and corn;
- Brown rice and red beans
So, as you can see there are different sources of animal and vegetable proteins to vary your diet. Remember that if you are vegetarian or vegan you should combine them with some source of carbohydrates, this way you will not have any deficit of some essential amino acid.
We recommend that you always read the labels of your products, as there are many foods that come fortified with protein, making it easier to increase your protein intake.
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