Proteins (from the Greek “protos”, meaning “the most important”), are one of the basic nutrients. They constitute as much as 75% of the dry weight of tissues. Unfortunately, our body is not able to produce as much protein as it needs. Therefore, our diet should contain the best products of animal origin rich in protein.
The role of protein in the diet
One gram of protein – both animal and plant – delivers 4 calories. Protein is a source of valuable amino acids that are involved in the production of enzymes needed in important biological processes.
- They strongly stimulate metabolism.
- They give you a sense of satiety.
- They regulate digestion.
- Their deficiency may cause malnutrition and decrease in immunity. Protein is not only responsible for muscle growth.
- Thanks to it, it is possible to repair and regenerate tissues.
- It participates in scar formation, wound healing and regeneration of exfoliated skin epithelia.
- It also has big influence on the skin and bones.
- It is a source of energy.
- It affects our well-being and brain functioning.
- Proteins are the basic component of body fluids such as blood, breast milk.
- Thanks to special proteins, immunoglobulins protect the body from pathogenic agents.
- They remove toxins from the body.
- They help maintain the acid-base balance and water balance.
Both deficiency of and excess protein may turn out to be harmful. The human body cannot store it in a rational way, and its excess is excreted as urea and ketone bodies.
If you eat too much of this nutrient, your kidneys and liver may be damaged. In addition, the body is acidified.
In infants, excess protein may cause fever, diarrhea or dehydration.
Elements in protein
The proteins include:
In addition to these elements, some also contain: phosphorus, iron, copper, zinc, cadmium and manganese. Some of the proteins dissolve in water, but none of them dissolves in organic solvents (except alcohol).
Amino acids in protein
The external proteins contain all the amino acids that are needed for a human in large amounts. Animal proteins occur in animal fat that can raise cholesterol level, but they have a higher leucine content than plant proteins. In animal proteins, the leucine content is within the range of 9%, in the dairy products less than 10%.
The animal protein has a great biological value. The most valuable protein is found in a chicken egg.
In the plant protein itself, we will not find a full set of amino acids. That is why a high-protein, varied with both types of proteins diet and combining different sources of proteins in meals are very important.
If you serve veal for dinner-serve it with green beans, in turn, potatoes and fries eggs with kefir.
The best products of animal origin
- turkey breast fillet,
- chicken breast,
- fish (recommended lean),
- chicken eggs,
- skimmed powdered milk,
- roasted pork loin,
- rabbit fillet,
- cottage cheese,
- pork liver,
- dry hunting sausage,
- veal schnitzel,
- tuna – fresh / in oil,
- dry sausage,
- sardine in oil,
- smoked cod,
- mussels and shrimp,
- beef meat,
- beef liver,
- milk, dairy products.
Animal protein in the diet
The demand for a protein depends, among others, on:
- health condition,
- body weight,
- physical activity.
The average daily demand is about 50-100 grams. Approximately, it can be around 200-400 grams of meat during the day. It is important to eat at least this minimum using various protein-rich products. In the diet, we compose proteins depending on what effect we want to achieve.
If we want to soothe our nerves or sleep better – drink milk and eat curd, because it contains an amino acid called tryptophan, which is responsible for the synthesis of serotonin (the hormone of happiness).
If we want to improve the memory – eat sunflower seeds and almonds. Phenylalanine contained in them acts as an analgesic and also improves the efficiency of the mind.
Fish, eggs, meat, onions and yoghurts increase the desire to have sex.
However, when we want to lose weight, we should eat low-calorie protein-rich products that give a feeling of satiety much more than fats and carbohydrates.
Dieticians recommend consumption of milk products 2-3 times a day and of meat and fish 2-3 times. About 15% of eaten calories should come from proteins. Rich in protein and other nutrients diet, supported with:
- physical effort,
- appropriate supplements,
- the regeneration process,
- is the perfect recipe for good mood and good health.