Protein-containing foods are considered the foundation of good nutrition. Without building material, the body will not be able to function, because every cell needs protein. It can be concluded that the substances synthesized during the digestion of food constitute the basis of life.
Material Content:
- 1 Protein and its importance for the human body
- 2 Protein deficiency - signs and symptoms
- 3 We calculate the daily protein intake in the diet.
- 4 Table No. 1: products containing vegetable protein (in descending order of protein per 100 grams)
- 5 Table No. 2: animal protein products
- 6 Table No. 3: Food Products Containing Protein in Large Amounts
- 7 The absorption of proteins in the body
- 8 Protein products for a perfect figure
Protein and its importance for the human body
A protein is a chain of naturally linked amino acid residues. This sequence is recorded and determined by the genetic code. Scientists know about 500 amino acids and only 20 of them are used in protein synthesis.
Our body can only produce part of the amino acids. The rest should come from outside.
The proteins contained in food are decomposed by enzymes into amino acid residues, which are then re-combined into the proteins we need.
The functions of these macromolecules in the body are much more diverse than other large compounds of polysaccharides and lipids:
- proteins are a building material;
- they act as a catalyst;
- provide a connection between cells;
- transporting substances into the cell and into the intercellular space;
- regulate the speed of reactions;
- receptors that receive a signal from a stimulus are built from protein;
- proteins provide a mechanical function;
- protein is our reliable protection against external factors.
Protein is the basis of the cytoskeleton (cell framework). It connects into large chains and, like reinforcement, keeps its shape and maintains the strength of the cell wall. From the protein all components of any cell and intercellular substance are formed.
- Enzymes are synthesized from the protein, with the participation of which the cleavage of high molecular weight compounds occurs. The role of enzymes in the body is huge, without them many processes would be impossible to carry out. The enzyme reduces the reaction time from millions of years to fractions of a second.
- Proteins provide a connection between cells. In the body, they turn into hormones. Those, in turn, are carried by blood and transmit certain signals to other cells. Thus, tissue growth, cell division, a response to inflammation, etc.
- Protein consists of transport tubules that form in the cell framework. These structures ensure the entry of matter into the interior and its disposal into the intercellular space.
- Protein regulators control the rate of reactions. Under certain conditions, they attach to the molecules of the substance and contribute (or vice versa, interfere) with its inclusion in the conversion process.
- All receptors located on the surface of the cytoskeleton are built from protein. With them, the cell recognizes substances and perceives information about external stimuli. For example, through receptors, the skin reacts to cold or heat. When the corresponding signal arrives, the cell contracts, expands, etc.
- Thanks to protein, we have the ability to move. Our muscle fibers are made up of this substance. Muscles contract again under the influence of the protein complex. Thanks to flagella made from proteins, cells like white blood cells can move in our bodies.
- Protein protects the body from toxins. Liver enzymes that break down harmful substances and promote their disposal also consist of protein.
- All antibodies produced in response to the penetration of pathogens are formed from proteins. Thus, protein provides the functioning of our immune system.
- And finally, the protein has a protective function. It provides the construction of the shield, forming a strong collagen frame of cartilage, intercellular space and skin. By means of platelets, it coagulates blood at the sites of damage.
Protein deficiency - signs and symptoms
With a significant decrease in protein intake with food, protein deficiency develops. This pathology is characteristic of developing countries and is associated with poor quality of food, as well as the insufficient presence of animal protein in the diet.
In people from the developed world, dystrophy can develop due to eating habits: torturing oneself with diets or switching to a raw food diet or hard vegetarianism.
The first signs of failure are:
- pallor of the skin;
- weight loss;
- fast fatiguability;
- impaired memory and attention;
- increased nervousness.
Due to the lack of intestinal enzymes, the patient begins to suffer from frequent diarrhea. In women, menstruation ceases to go. In men, sexual function is weakened. In both sexes, attraction is reduced.
In the first month, a person can lose up to 25% of the weight. In children, changes occur at an even higher rate. The patient suffers from all organs, but the first blow falls on the cardiovascular system, as a result of which the pulse slows down, the pressure decreases.
The lungs experience increased stress, they contract in volume and breathing becomes slow. In severe cases, edema, anemia develop. Liver and kidney function suffers. The patient may even die from liver or cardiovascular failure.
We calculate the daily protein intake in the diet.
It is impossible to calculate the exact amount of protein a person needs, since some of the amino acids that are involved in general metabolism are synthesized by our intestines.
Approximate standards are as follows:
- an adult who is not engaged in heavy physical labor should consume 1.3 - 1.5 g per kg of body weight;
- athletes involved in weight gain, lifting weights or running for long distances - 2 - 4 g / kg of body weight;
- children under one year - 2.2 - 2.9 g / kg of body weight;
- from a year to 12 years - 2.5 - 3 g / kg of body weight;
- adolescents 12 to 16 years - 2 g / kg of body weight.
In an adult's diet, animal protein should make up half of the total protein intake. In children, the proportion of animal protein may approach 60%.
The main sources of protein are meat, poultry, fish, dairy products, eggs. To a lesser extent, protein enters the body with plant foods: nuts, legumes, cereals, mushrooms, fruits, berries.
Table No. 1: products containing vegetable protein (in descending order of protein per 100 grams)
The table below shows the main sources of vegetable protein.
| product | protein content, g / 100 g |
|---|---|
| soya beans | 50 |
| peanut | 26 |
| peas | 23 |
| beans | 22 |
| sunflower seeds | 20 |
| almond | 18 |
| hazelnut | 16 |
| Walnut | 14 |
| wheat | 13 |
| buckwheat | 12 |
| oats | 11 |
| rye | 10 |
| corn | 8 |
It was previously believed that a complete protein, including all the essential amino acids, can only be present in products of animal origin. But later, scientists were able to prove that, for example, the same soybean contains all the amino acids necessary for the normal synthesis of proteins in the body.
Table No. 2: animal protein products
The main sources of animal protein are meat and offal, poultry, fish and other inhabitants of fresh and salt waters.
The table of products containing protein in large quantities is given below.
| product | protein content, g / 100 g |
|---|---|
| salmon caviar | 30 |
| shrimp | 29 |
| hard cheese | 28 |
| turkey fillet | 22 |
| chum salmon | 22 |
| chicken breast | 21 |
| salmon | 20 |
| beef | 19 |
| pork liver | 19 |
| squid | 18 |
| cottage cheese | 18 |
| herring | 17 |
| pork tenderloin | 16 |
| pollock | 15 |
| chicken egg | 12 |
| low-fat yogurt | 5 |
| whole milk | 3 |
Dairy products play a significant role in replenishing protein reserves.
Table No. 3: Food Products Containing Protein in Large Amounts
Finished foods make up an essential part of our diet. They also play an important role in providing the body with protein.
| product | protein content, g / 100 g |
|---|---|
| Soy meat | 52 |
| smoked cervelat | 29 |
| cocoa powder | 24 |
| sausage "Cracow" | 16 |
| Doctoral sausage | 14 |
| dairy sausages | 12 |
| sausages | 11 |
| pasta | 10 |
| milk chocolate | 7 |
| wheat bread | 8 |
| rye bread | 5 |
| eggplant caviar | 2 |
However, one should not forget that finished foods rich in protein can be a source of high sugar or fat content.
The absorption of proteins in the body
Once in the digestive tract, proteins begin to decompose under the action of enzymes. The rate of their decay is affected by the level of acidity of the gastric juice.
About half of all consumed proteins are decomposed into nucleotides and amino acids in the first 70 cm of the digestive tract. The rest is converted in the small and large intestines. Finished amino acids enter the blood through the mucous membrane.
Not all proteins contained in food are well absorbed by the body. It is impossible to track which part will benefit. The degree of assimilation is affected by the composition of the product itself and what dishes it is used with.
For example, a hamburger contains a lot of protein. At the same time, it contains a huge amount of saturated fat. Therefore, its nutritional value will be small. If you take chicken breast, then in it the amount of protein is balanced by a small amount of fat.
In many cuisines of the world, a nutrition system has developed, which in itself is correct. For example, in some peoples it is customary to combine rice and beans, chickpeas and wheat cake, meat and corn bread.
To assimilate protein most fully, it must be combined with products that have undergone the least industrial processing. Simply put, do not take semi-finished products, but cook meat, fish, poultry yourself.Combine protein dishes with a side dish of fresh vegetables, steamed cereals or homemade bread.
Protein products for a perfect figure
There are several diets for weight loss based on the intake of protein foods. Protein is a building material, therefore it cannot be excluded from the diet.
The principle of operation of such a diet is to choose foods with a high protein content and a low percentage of fat.
- For example, fatty mutton and pork should be excluded from meat. Preferences should shift towards rabbit and beef.
- Among poultry, the fattest meat is duck and goose. Diet is recognized turkey and chicken breast.
- Squids, shrimp and low-fat fish also contain complete protein.
- Ideal for the figure are low-calorie legumes and cereals.
- Low-fat dairy products can also be used as a source of protein.
- Nuts can be eaten in small quantities as a snack. Despite the fact that they have enough protein, they still contain a lot of fat.
It is worth knowing that such a diet can not be maintained for more than 4 weeks. High protein in the diet can cause kidney complications.
Protein is the most important component of our menu. Proteins formed from it regulate the activity of the whole organism. But for the assimilation of protein, it is important in what form and with what products it is used together. Therefore, the principles of good nutrition should be at the heart of health, and not mono-diets and fashionable methods of making a diet.
