Foods high in protein are highly relevant to the effectiveness of your organization. Here are a list and explanations.
You are to eat plenty of foods rich in protein as part of a high-protein diet without a bag (natural). Protein foods, especially lean proteins (without fat or skin) , can help you lose weight through a balanced diet.
Most experts believe that people consume enough of this macronutrient daily. The daily recommended amount to consume from 40 to 70 grams depending on your gender, age and situation.
Before you see on the list of high-protein foods and their compositions, let's see what it is.
1) DEFINITION AND GENERAL
Protein is a macromolecule comprising one or more chains of at least fifty amino acids of the polypeptides (termed, which are often added to different groups), with a three-dimensional structure. Nutrition, the class is in the macro nutrients (like carbohydrates and fats).
There are two categories: animal protein (findable in meat, milk, fish, etc....) And vegetable protein (findable in soybeans, lentils, etc....).
Foods incorporating this basic nutrient should always compose a part of calorie intake per day (between 10 and 15%). And it's not because the proteins are essential for providing energy to the body, but because they have the invaluable ability to build the equipment for the body.
The energy as protein supply is a byproduct. Although this macronutrient provides energy, it should not be used as the primary source of energy because it is a rarer gift more expensive than other energy sources. Furthermore, consume large quantities can abuse the powers of the body to deal (too much work the kidneys, for example).
You can easily find high-protein foods by reading food labels and looking for foods that contain more of this macronutrient than the others (if they contain more than 10 grams).
2) LIST OF PROTEIN RICH FOOD
Here is a partial list:
Lean meats: Lean fish (skate, sole, etc....), canned fish, oily fish, surimi, smoked fish, poultry (turkey, chicken, etc....), veal, rabbit, beef, horse, lean ham (reduced fat and skinless), etc....
Legumes: lentils, peas, kidney beans split peas, chickpeas, etc....
Dairy products (0% fat if possible): skim milk, yogurt, goat cheese, cream cheese, gruyere, camembert, etc....
Eggs (particularly egg whites, as the egg yolk contains much cholesterol).
Grains: barley, millet, quinoa, couscous, buckwheat, oats, rice (preferably wild or complete), wheat, corn, etc....
DriedNuts: hazelnuts, almonds, walnuts, etc....
Peanut Butter
Seeds: Hemp-seeds, etc....
Soy: dried soy protein, tofu, soy milk, etc....
Algae: sea lettuce, agar, wakame, nori (sushi component)etc....
Nutritional yeast
Nettle.
3) STATEMENT OF PROTEIN FOODS WHICH CONTAIN THE MOST
100 grams of each food protein-rich below | bring protein |
| Spirulina | 60 grams |
| Nutritional yeast | 45 |
| Parmesan | 40 g |
| Soya flour | 37 |
| Veal, lean meat | 36.2 |
| Lamb, lean meat | 35.5 |
| Pork, lean meat | 32.3 |
| Goat cheese | 32 |
| Beef, lean meat | 31 |
| Chicken stew | 30.4 |
| Merguez | 30 |
| Turkey | 29.3 |
| Gruyere / Beaufort / County | 30 |
| Lean beef hamburger | 28.5 |
| Emmental (cheese) | 28 |
| Salmon | 27.3 |
| Tuna | 27 |
| Halibut (fish) | 26.7 |
| Peanuts | 26 |
| Shellfish (mollusks, clams, etc.). | 25.6 |
| Swordfish | 25.4 |
| Cheddar cheese | 25.4 |
| Roast chicken (skinless) | 25 |
| Lentils | 25 |
| Roquefort | 25 |
| Flatfish (sole, haddock, etc.). | 24.2 |
| Scorpionfish, rockfish | 24 |
| Dried peas | 24 |
| Blue cheese | 24 |
| Canned tuna (in water, drained) | 23.6 |
| Colin, perch | 23.5 |
| Duck, lean meat | 23.5 |
| Andouillette | 23 |
| Peanut | 23 |
| Cod | 23 |
| Cantal, Roquefort (cheese) | 23 |
| Lean beef steak, grilled | 22.7 |
| Cantal, Goat (cheese) | 22 |
| Shrimp | 21.4 |
| Sardine | 21 |
| Camembert | 21 |
| Lamb (liver) | 21 |
| Crabs, lobsters | 20.4 |
| Almonds | 20 |
| Couscous (cooked semolina) | 20 |
| Brie, Camembert, Munster (cheese) | 20 |
| Most other fish | 13-20 |
| Oat bran crude | 17.3 |
| Soybeans | 16.6 |
| Oatmeal | 15 |
| Coulsdon (cheese) | 15 |
| More Muesli All Bran Kellogg's | 14 |
| Whole wheat flour | 13.7 |
| Macaroni | 13 |
| Couscous, dry (uncooked) | 12.8 |
| Eggs | 12.6 |
| Buckwheat flour, oatmeal complete | 12.6 |
| Cottage cheese | 12.5 |
| Cheese Biscuit | 12.5 |
| Whole wheat flour | 11.5 |
| White wheat flour, bleached | 10.3 |
| Cornstarch | 10 |
| Barley | 9.9 |
| Whole wheat bread | 9.6 |
| Lentils, cooked | 9.1 |
| Black beans | 8.9 |
| Chickpeas | 8.9 |
| Red beans | 8.7 |
| Special K (rice and wheat) | 8.5 |
| Cornmeal | 8.4 |
| Split peas, cooked | 8.3 |
| White bread | 8.2 |
| Tofu | 8 |
| Rice flour | 8 |
| White beans, canned | 7.3 |
| Butter (reduced) | 7 |
| Skimmed milk plain yogurt | 5.7 |
| Coconut (dry) | 5.5 |
| Yogurt, low-fat | 5.2 |
| Lima beans, canned | 4.9 |
| Macaroni, cooked | 4.8 |
| Corn, cooked | 3.4 |
| Skimmed milk | 3.4 |
| Whole milk | 3.3 |
| Lentil soup | 3.2 |
| Broccoli | 3 |
| Soymilk | 2.7 |
| Cooked rice | 2.7 |
| Baked potato | 1.9 |
| Lawyer | 1.7 |
NOTES:
1) The table reads: "If we take 100 grams of food yeast, 45 grams of 100 grams are gram's protein."
2) Lean meats contain only meat, contain no skin or fat part (0% fat).
4) THAT CAUSES OF THIS DEFICIENCY MACRONUTRIENT?
A protein deficiency causes malnutrition , the consequences can be:
more fragile,
A decreased resistance to infection,
loss (more or less important depending on the degree of lack) of muscle mass.
5) THAT CAUSES THIS OVEREATING MACRONUTRIENT?
We invite you to read the "Cons" of the natural protein diet for more details.
In simple terms, that excessive protein intake can cause calcium loss in urine (the state of bone can break down), leaving too much waste (urea, uric acid, etc.....) and then strain the kidneys making them work too (if the kidneys are at the end of their treatment capacity, the waste can increase blood endommanger and health).
6) DID YOU KNOW?
A...) The lean chicken meat (chicken breast without skin without fat) features a host protein than lean beef, in equal amounts.
B) to obtain complete proteins (of the same quality as meat), you can eat whole grains associated with legumes, soy, fish, eggs, dairy products, hemp seed.
C .) the ducks and geese, although they have high-protein values, also provide too much fat.
And you, what protein foods do you like? What other protein foods do you see missing in our list? and health).