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Monday, September 16, 2019

Protein and its sources


Protein and its sources


By Simo Life Septembre 17, 2019
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protein and its sources

Protein, fat and carbohydrates are the main sources of energy production the body needs to perform vital processes. Proteins are made up of a group of twenty amino acids, nine of which are essential, which must be obtained from protein-rich food sources, and other non-essential ones, which can be synthesized within the body.

protein sources

Protein sources are diverse; some are animal, some are vegetarian, including:

fish and seafood are among the best sources of protein food, in addition to containing omega-3 acids beneficial to the heart, unlike the rest of the animal protein sources are rich in high-protein low-fat nutritional value.
-Poultry meat:
a good source of animal protein; cut parts of skinless chicken breasts are low-fat protein sources compared to red meat.

red meat
is a rich source of protein, in addition to vitamins and minerals.

Eggs are rich in high-quality protein. They're also a source of cheap protein for animals.. Eating eggs at breakfast helps reduce hunger for a long period of time.



Dairy products are rich in protein and also contain calcium and vitamin D for bone building.

Legumes, such as beans, lentils, and chickpeas, are a good source of protein in food. Equal to those in an ounce of grilled mea.

Soy milk and cheese made from tofu are a good alternative to other high-fat proteins, as well as help lower cholesterol and reduce the risk of heart disease.

Nuts Almonds, hazelnuts, peanut butter, peanuts, pecans, sunflower seeds, walnuts are rich in useful fats and contain a good percentage of protein.


The body's daily protein requirement

Lack of daily intake of protein is a precursor of risk, as it may cause deterioration in the composition of the body of muscles and fat, which negatively affects the public health, and therefore highlights the need to take the recommended amount of it, however, scientific views on the amount of protein needed by the body varying There is no evidence that eating reasonable quantities of proteins can cause harm or negative effects on healthy people, and there is no strong scientific evidence that there is a benefit in exceeding these estimates.

- Food Reference: which is equivalent to 0.8 grams of protein per kilogram of body weight, and this is estimated by:
* Average need of male living inert lifestyle: 56 grams per day. * Average need of women living inert lifestyle: 46 grams per day.

*Average need of pregnant or nursing women living inert lifestyle: 71 g per day. Although this small amount may be enough to prevent body deficiency, studies suggest that it is far from sufficient to ensure the optimal level of health and body. , Age, muscle mass, fitness, and current health status.

* Protein need is estimated if a person's weight is ideal, and does not exercise a lot of exercise, and weight lifting, about 0.8 to 1.3 grams per kilogram, and this is estimated by:
* Average male need: 56-91 grams per day.
* Average female need: 46-75 grams per day.


* The amount of protein depends on the body's caloric needs, according to some recommendations from the Institute of Medicine, where the recommended daily rate of protein for healthy adults is 10% to 35% of the total caloric needs, for example, a person needs 2000 calories If consumed at the rate of 50 grams if consumed 10% of the total calories, to 175 grams, representing 35% of the total calories.