Healthy, balanced diet

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Apart from fats, carbohydrates, water or minerals, protein is one of the basic compounds necessary for the body to function properly. It performs a number of important functions – it participates in the growth of the body, rebuilds tissues, is part of significant hormones and enzymes, builds the immune system. In conclusion – it supports the functioning of the whole organism.

According to the recommendations of the World Health Organization (WHO) in a normal, basic, healthy balanced diet, the content of this ingredient should be 10-15% of energy. So what products do you use to provide yourself with the most valuable protein?

Meat

It is for many an inseparable element of the daily diet and the symbol of the best source of protein. Actually – as a product of animal origin it is characterized by a protein of high nutritional value for the human body. It contains essential amino acids, i.e. those that our body is unable to produce. In addition, the meat contains minerals such as iron, zinc, phosphorus and B vitamins. The meat is definitely in a smaller amount of vitamins A, C, D, E.

However, fat is a part of meat. It is saturated fat, which if eaten in too much can negatively affect our health, cause cardiovascular problems. Therefore, several tips should be considered

– reduce meat consumption – and take care of diversity! Interlaced meat meals with those based on fish or other protein-rich foods;

– choose lean meat – put on lean chicken and turkey poultry or rabbit or veal, lean beef; red meat, i.e. pork, fatty beef, as well as mutton, which is rich in fat, keep common sense – you do not have to completely exclude such kind of meat from your diet, but limit its consumption;

– pay attention to the method of preparation – preferably if the meat is cooked, steamed or baked without fat. It has been proven that long-term submission of meat to heat treatment and its frying leads to the formation of carcinogenic compounds in meat;

– put on quality – it is best to buy meat from a reliable source, without harmful substances.

Fish

In the case of fish, the matter is simple – they are rich in a wholesome protein, essential fatty acids from the n-3 family and a number of other nutrients. It’s worth taking care of the diversity of fish on our plate.

Diamond Fish Oil

In the tissues of fish, heavy metals can be found, including cadmium, lead and mercury. It is worth choosing fish from a known water reservoir. Unfortunately, although fish are such a nutritionally important food product, in Poland their consumption is small, amounts to about 6.7 kg per capita, for comparison in other countries of the European Union fish consumption is 26 kg per capita.

Eggs

Eggs have the same health! Until recently, it was thought that they negatively affect the body and increase the level of bad cholesterol, today this opinion is not so unambiguous.

This is the real health bomb that provides us

– wholesome protein, because it contained in the egg has been recognized as a model – having all the essential amino acids in the most beneficial proportions for our body;

– vitamins – A, D, E, K, B12, folic acid;

– minerals – potassium, calcium, sulfur, phosphorus, iron, zinc, sodium.

It is worth remembering that eggs are also dense – they provide a feeling of fullness. This is an important aspect for people on a reduction diet, as well as athletes.

Dairy products

Due to their zoonotic origin, they provide wholesome protein. Milk, yogurt, cream, kefir, cottage cheese or cheese – everyone will find something for themselves.

It is worth to include them in your diet, because in addition to easily assimilable proteins, they provide us

calcium – is important for the construction of our bones or teeth, as well as the transmission of nerve impulses. Calcium takes part in the process of contraction and relaxation of the muscles, is responsible for maintaining the proper functioning of the heart and affects blood clotting. Calcium contained in the dairy is characterized by a high bioavailability by the body. Its deficiency will be associated with abnormal effects on the skeletal system and with poor blood clotting, fatigue, insomnia, tendency to allergies, poor memory or painful cramps;

– vitamins – A, from group B, D;

– mineral components – in addition to the calcium mentioned earlier, we also have potassium, magnesium, sodium, phosphorus, zinc and copper.

An important problem for an increasing number of people are unpleasant stomach problems (bloating, abdominal pain, diarrhea), occurring after consumption of dairy products. The reason for this is usually the deficiency of lactase – an enzyme responsible for the breakdown of lactose present in the dairy. People diagnosed with lactose intolerance should reach for plant milk or a reduced lactose content.

Legumes and their preparations

The range of these plants is extremely rich white and colorful beans, green beans, green peas, broad beans, chickpeas, lentils, soybeans, tofu, soy yoghurt, miso. They are considered to be one of the oldest products known to man.

They are especially recommended for vegetarians and vegans, and this is due to the high protein content of high value – about 20-30%. Particularly noteworthy is soybean, which contains about 35-42% of it, for comparison peas or beans contain about 21-25%. The protein of legume seeds differs in amino acid composition from meat or cereal protein. It is distinguished by a higher share of lysine and threonine. However, their nutritional value limits the insufficient content of amino acids such as methionine and cystine, which are included in sulfuric amino acids. It is worth noting that we will certainly provide the remaining amino acids if our daily diet is sufficiently varied, and it will include all kinds of cereal, cereals and nuts.

Legumes are not very often used in our diet, due to their unpleasant effects on the digestive system, resulting in bloating and discomfort. The solution, however, is very simple – it is enough that before cooking, we soak dry seeds for several hours in water (it is necessary to change the water before cooking). Herbs, for example marjoram and caraway, can also help.

Nuts

They are a good source of protein, especially arginine, which is why they will work well in the diets of vegetarians, vegans and meat lovers. As a snack between meals or addition to dishes – they will perfectly diversify and enrich our diet.

They are considered to be high in calories and greasy – however, it is worth remembering that fats contained in them belong to unsaturated fatty acids and are beneficial to our body. Remember, however, that nuts that show numerous pro-health activities should be consumed in a limited amount, because they are a high-calorie product, e.g. 100 g of walnut provides 667 kcal. In addition, they are filling, so you can not eat them too much, so they certainly will not harm your figure.

In addition to such an important protein and healthy fats, they have a lot of vitamins and minerals. They have a positive effect on the circulatory system, lower cholesterol levels, and care for the nervous system. The protein contained in them will be extremely important for athletes – it will help to build muscle mass and provide energy.

In order to get the best out of them, you should eat them in a natural form – salted, fried, covered with honey or in the batter will provide the body with empty calories. In their natural form they will be the tastiest and the healthiest. And there is a choice of almonds, brazilian nuts, Italian, hazelnut, pecans, pine nuts, cashews, macadamia – everyone will find their favorite!

Peanut paste with xylitol and sea salt

Quinoa

It is still not very popular despite its unique composition. Quinoa (also called quinoa) is a source of wholesome protein, so it can be successfully used as a substitute for animal protein. In its composition contains significant amounts of lysine and isoleucine. By eating 100 grams of quinoa, we will supply 368 kcal, including 14.12 grams of protein.

Healthy fats, vitamins, minerals and other valuable ingredients cause that this product has many health-promoting properties

– has antioxidant properties;

– antiallergic, anti-inflammatory, antiviral;

– affects the immune system;

– protects the circulatory system;

– has an anti-cancer effect.

As you can see, quinoa is a unique plant.

Protein is an extremely important ingredient in the diet of all of us, with even more importance for physically active people. Although you can not overdo it, it is worth taking care of its good sources. In order not to fall into monotony, it is necessary to guarantee yourself a varied diet.

For this purpose, various products should be used, even the ones mentioned above. They provide the body with valuable protein and, in addition, many others necessary for the proper functioning of the substance.

And the variety of products rich in protein makes us never get bored with such a healthy menu.

Posted on: November 27, 2019

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