Protein nutrition: complete list of protein foods

Protein nutrition: complete list of protein foods

In the vast majority of protein foods, it's also carbohydrate food or carbon-free carbohydrates. If you want to keep track of the list of high protein diet high protein diet is definitely useful. This list contains all the foods that contain high protein and low carbohydrate ...
1 fish is very high protein food

Fish is one of the healthiest foods protein. Fish protein contains between 6 and 18 percent. Fish proteins are also easy to digest, because the muscle tissue of fish contains relatively small number of connective tissue proteins such as collagen and elastin. Types of beautiful fish and rich in protein include:

1. almon and tuna
2. Mackerel, trout 
3. Sardines and herring 
4. Tong and cod  

 Not only the edible parts of the fish, but also crustaceans (crab, lobster, shrimp, etc.) and shellfish (mussels, clams, oysters, etc.) contain a lot of protein. Thus all of the fish and shellfish belong to a high protein diet and are therefore useful to follow a high protein diet.

2 meat belongs to a diet rich in protein

Meat excellent high protein food. You must, however, pay attention to what can be shown. Processed meat (especially meat, sausages, burgers, etc.) a lot of unhealthy saturated fat and protein-rich meat through a healthy and very skinny. In the low content of fat and protein from meat are:

1. Horse (horse steak, beef, smoked)
2. Chicken (chicken)
3. Turkey (Turkey)
4. Meat (roast beef, sirloin, fillet and doubt) 
5. Pork (pork, and pork tenderloin grilled)  
6. Sheep (lamb loin and rib) 
7. Game (deer and wild pigs, rabbits, ducks, pheasant, partridge, etc.)  

Sometimes a piece of lean meat or for dinner on your bread is a great complement to food proteins. However, you do not have to eat in order to enjoy the benefits of meat protein. Meat daily

 3 is a dairy protein-rich foods

Dairy milk is high in protein and is ranked among followers of a high protein diet. It is, however, agree that dairy products are not necessarily healthy because of the high percentage of saturated fat milk. So you can milk proteins (whey and casein) more concentrated protein shake a glass of milk. Tremors and therefore not saturated fat. If you really want to eat dairy products, then it is best that the next protein where consumption of dairy products: 

1. Milk   
2. Low-fat cheese
3. Low-fat yogurt 
4. Fat cheese 
5. Kefir (milk kefir)   

Dairy is not by definition unhealthy. It therefore recommended to use low-fat dairy products, preferably in moderation if you want to follow a high protein diet to follow up with variety, and a high percentage of protein.

4 Some vegetables are rich in protein 

We do not expect you might want to direct, but also some vegetables belong to a high protein diet. Especially beans and legumes are high in protein, vegetables. This could include, among other things: 

1. Soybeans (tofu, tempeh, soy burgers)
2. Marrow fat and lentils
3. Peas and Splits
4. White and brown beans
5. Beans
6. Peanuts      

Besides legumes also contain corn, potatoes and turnips are relatively high in protein.

5. Other vegetable protein

 In addition to traditional vegetables rich in protein, and there are all kinds of vegetables and plants quasi food that can very well by a diet rich in protein. Consider the following:

1. Cabbage: cabbage, watercress, alfalfa, flax seeds, fenugreek  
2. Alga: Nori, seaweed, Combo, wakame, chlorella and spirulina
3. Mushrooms: mushrooms, shiitake mushrooms, oyster mushrooms 
4. Nuts: almonds, chestnuts, hazelnuts, walnuts, beech 
5. Seeds and seeds: sesame, flax and chia seeds, sunflower seeds and pine nuts 
6. Grains: wheat, oats, quinoa and teff   

 Please note that the protein-rich foods such as fruits and vegetables, and always consists of a unit of carbohydrates. Vegetables are high in protein in the diet of high-protein should not be. Carbohydrate or carbohydrate-free carbon

6 egg protein logically

 The most famous diet of protein and possibly chicken eggs. Eggs are rich in protein and the effect of diet is a type of chicken eggs most popular of the Netherlands. Other eggs that can contribute to the diet of high-protein are:

1. Eggs of ducks and geese  
2. Ostrich eggs and quail eggs

Eggs contain protein as well as also a lot of fat and cholesterol. And is generally recommended not to eat. More than one egg per day maximum number of eggs a week, and it is 7, but not everyone agrees.

7 Is there protein fruit?

Unfortunately there is no real fruit that can be counted. To the group-protein diet However, there are fruits that contain significantly more protein than any other fruit. Examples of (relatively) high protein vegetables are:

1. Berries (raisins, red currants, gooseberries and gooseberry)
2. avocado 
3. Bananas
4. Mango
5. Strawberries    

 Fruit is banned in many high protein diets because of its high concentration of carbohydrates. Yet fruit is an excellent addition to protein diet. Namely fruit contains many essential vitamins and minerals and fruit is also rich in dietary fiber!

 Finally,

Food product contains more protein than the other. If you want to maintain a high protein variety intertwined at least the following in your diet: fish, crustaceans and shellfish, seaweed, nuts, seeds, grains, seeds, beans, pulses and products based soybeans, mushrooms, eggs, milk, cheese, and small amounts of low-fat cheese.

If you eat every week of this protein-rich food groups, you will get enough in all of the basic building blocks of proteins (amino acids). These amino acids must continue to use your body.

What food protein do you use? Do you have any other tips to follow a high protein diet? Leave your review!
complete list of protein foods

Highest Protein Foods

Highest Protein Foods

The qualitative composition of our food that we eat daily, determines to a large extent in the development and status of the body, and their individual members. Since adjustable rate products that contain some favorite ingredients, can affect not only on welfare, but also on the structure of his body and appearance, it is necessary to know the number of members of the most valuable ingredients in the food, which is present in every day on our table.

Everyone knows that dietary protein is mandatory for athletes who want to increase muscle mass, muscle performance and availability of the proteins actin and myosin. But not everyone knows that the protein is actively involved in fat burning when used correctly. So simple restriction in diet and eating without specific, and complete the required amount of protein can certainly do not give results if you want to reduce weight. Moreover, the protein enzymes contained in the saliva, stomach, small intestine and is actively involved in the digestion of food received in the body, proteins called alpha - creatine determine the status of hair and nails.

Highest protein foods, contribute to the production of sufficient quantities of hemoglobin, a protein involved in the oxygenation of every cell in our body. The antibodies that the immune system interacts with each and every one of us to enter any viral, and also proteins.

The amount of protein in 100 grams of the product, and can be divided into the whole food protein into several sub-groups:

• Most protein foods, which include cheese, meat products, fish and soy products, nuts and legumes, which contains more than 15 grams of protein. 
• Protein products, including some types of meat and meat products, eggs, cereals, pasta and proteins that contain a range of 10 to 15 grams; 
• Low-protein foods - bread, potatoes, rice, and that only 5-9 grams of protein. 
• Low-protein foods, which include almost all the berries and other vegetables from the above, fruits and mushrooms, and the protein content is down only 0.4 to 1.9 grams 

If you put the highest protein foods, in ascending order of priority in the content of protein, then the top 10 will be as follows (in units per 100g of product):

 10 Brussels sprouts - In spite of the low content of protein in vegetables, this product contains 9% protein. This type of cabbage is twice the content of vitamins from other grades. When very low calories and no fat, it becomes just a food product indispensable, and uses this type of cabbage juice as an effective tool in the treatment of cancer and other cancers.

And is considered an excellent source of protein and vitamins in the fat content is very low and the average calorific value - 9 grain. The most "protein" of all grain quinoa, which can contain protein up to 18%! And include the number depending on the degree of 2 to 6% of the proteins in 80-100kkal calories. There is a higher proportion of protein in wheat and millet groats, which is equal to, respectively, 12.6 and 11.5%. A little less, or 11% of the protein containing oats, semolina. In addition, all grains helps to improve digestion and is well absorbed by our bodies.

And is considered an excellent source of protein and vitamins in the fat content is very low and the average calorific value

 

9 grain. The most "protein" of all grain quinoa, which can contain protein up to 18%! And include the number depending on the degree of 2 to 6% of the proteins in 80-100kkal calories. There is a higher proportion of protein in wheat and millet groats, which is equal to, respectively, 12.6 and 11.5%. A little less, or 11% of the protein containing oats, semolina. In addition, all grains helps to improve digestion and is well absorbed by our bodies.

8 soy products - They can stay very well and a higher position of products, but due to the popularity of low rarely used. And in vain, because soy protein isolate can contain up to 90% protein, and not in a very low coefficient of absorption. 100g of soy milk or textured soy protein product contains protein 40-50% fat with a little over 17%, and low-calorie. Those who are not ardent fans of soy products can be used not as a substitute for meat, as well as a side dish to meat dishes.

7 Offal - One of the most valuable, not only on the content of the components of the protein, but also because of the presence of large amounts of iron, vitamins and minerals, which are essential food for the athletes and the people who control their weight. In addition to the cost of these products is significantly lower rates of whole meat. When calories 165-180 calories per 100g of stewed beef liver contains more than 17G of protein, fat, carbohydrates 9,6g absence. There is a high proportion of protein and low fat with good digestion due to low content of connective tissue her tongue and heart. In the brain tissue more fat (greater than 8%) and less protein (12%).

6 Cottage cheese - And other dairy products. 100G-calorie low-fat cheese is 80 to 100kkal, while it contains up to 18G of protein, fat and 0.6 G 1.8G of simple carbohydrates. For better absorption of the cheese is recommended to mix with low-fat yogurt or kefir.

All dairy products are a good supplier of protein, but it should be noted that milk contains just casein, which slows down the process of digesting protein. On average, breast milk contains protein fat-free 3%, while the non-fat milk and yogurt, and this figure is 4 to 5%, with roughly equal calories and better digestion.

5.Syry - In solid forms of cheese with low fat content of 15% and a calorific value of 190-255 calories there are a high proportion of protein (25-30%) that can be successfully used this product is excellent in terms of taste in the diet and sports nutrition and because of the high content of calories, it is recommended to eat before exercise.

4 eggs - If calories 13-15kkal one egg contains about depending on the size of 3-6 grams of protein, which is almost completely absorbed by the human body. 

With low content of carbohydrate starch (0,15g) and the lack of fat egg became one of the leaders of highest protein foods. 

There is a misconception about the damage cholesterol in eggs and without any scientific basis. However, it should be remembered that the use of preferred boiled eggs, and protein that does not mucoid eggs, avidin, and enzymes that suppress the digestive system and destroyed during cooking.

3 meat - Fish and fish products - containing proteins digestible just like a valuable component of the amino acid methionine.

The proportion of protein and fat, so the calorific value according to the type of fish vary within wide limits to some extent. Even in meat and tuna, salmon contains up to 24% of the protein, and salmon - 22%, with 7-8% of the fat and calories 160-170kkal. Relatively high proportion of protein components of the various shaft meat, hake and lobster, shrimp, cod, carp and perch (17 to 21%), with 1.3% of the fat and low-calorie, making fish and one of the health food the most preference.

One of the fish products most valuable protein food is caviar, and not just on the large amount of protein - more than 30%, but also a rare phosphorus, and potassium, and fat - soluble vitamins and low fat content (15%).

2 beef - Veal and other meat - calories veal boiled 135kkal about the presence of 21 grams of protein and fat 0,9-1,5g. Containing beef boiled a little less, and protein 20g, but the fat content of more than 15 times, and calories - almost twice that of veal. Besides meat calf age 1-2 years of age has the best flavor and nutritional properties more valuable.

1 bird meat - When it has 170-195kkal calories up to 30G of protein, depending on the part of the carcass, 7-10g fat with zero carbohydrates.

Chicken meat is the best because it contains not only the complete proteins, but also easy to digest, unlike other types of meat products.

Is considered the most valuable part of the carcass white breast meat, in addition to the content of a large number of proteins necessary combination of vitamins and minerals.

It should be noted that this list is very relative, because there are a number of useful products of equal value and contain large amounts of protein and other components useful. Highlights including lentils, which included 24% protein and 1% fat, and almond oil and almond with 8g of protein per 100g, sunflower seeds, pumpkin and flax, contain, respectively, 21, 19 and 8% protein.

When the specified highest protein foods in the diet should be remembered that the supersaturation of food protein the body also has negative consequences, as well as the lack of them. No less important is the fact that proteins must be varied, and the number balanced with carbohydrates and essential vitamins.

Excellent food product with a high proportion of protein (21-24% reach) and vitamins B, as well as iron, phosphorus, magnesium and potassium is Bunny. Species lean pork containing up to 19% of the protein, but it does have a high proportion of fat up to 20-30%. Great value of protein (20%) with low-fat (4%) had horse meat, superior in taste and the presence of metals lamb.

Sausages and canned meat with a high content of protein enough, a high percentage of fat, which is highly desirable for sports and diet. The only exclusion sausages and sausage or sausage cooked food.

Highest Protein Foods