Egg white, or protein, is a macronutrient that is ingested
with food. You can choose between two sources of protein-rich foods : animal
and vegetable. Both have advantages and disadvantages. Read everything about
protein-containing foods and how you can combine them cleverly here lifebloombeauty.
The absolute minimum that an adult should consume in protein
daily is 13 to 17 grams per day. That is the value that the body would break
down on a daily basis with a completely protein-free diet. However, a
deficiency would still arise because the organism cannot convert the protein
supplied to it 1: 1 into its own protein futuretechexpert.
The recommendation of the German Nutrition Society is
therefore 0.8 grams per day and kilo of body weight. An adult (weight 70
kilograms) should consume around 56 grams of protein from protein -containing
foods - for example in the form of 100 grams of lentils, 100 grams of chicken
breast and 150 grams of yogurt (cow's milk) naturalbeautytrends.
A total of ten to 20 percent of the total daily calorie
intake ideally consists of protein. There are enough foods that meet this need,
because protein exists in animal and vegetable form. In addition to animal
sources such as meat and dairy products, it is also found in legumes and soy
products, for example
Protein-containing foods: clever combinations of protein suppliers
Experts recommend combining proteins from different sources
whenever possible. On the one hand, because this is how you make sure that you
get all the essential amino acids. Not all protein products contain the same
building blocks. On the other hand, because the protein in the diet cannot be
converted 100 percent into the body's own protein. The more that can be used by
the organism, the higher the so-called biological value of the respective food smarttechpros.
Animal protein is more similar to the body's own and can
therefore be better "incorporated". Protein-containing foods in this
category usually also contain more fat and cholesterol , but less complex
carbohydrates and fiber than vegetable sources. If you mix the two, both the amino
acids and the other nutrients complement each other very well. As a rule of
thumb, always combine vegetable and animal foods with protein for high
biological value, for example potatoes with fried eggs (an unbeatable protein
duo), lentils with poultry sausage or couscous with feta.
Protein-rich foods: Table of protein-rich foods
This list is just an excerpt from the large number of foods
high in protein. In it you will find animal protein sources, protein-rich
vegetables and legumes, as well as other plant-based protein-rich foods. List
and quantities included.
Protein- containing foods: protein content (g / 100g)
Vegetable proteins: table of protein foods: protein content
(g / 100g)
Protein-containing foods: overdose
Read in the article
Protein Requirements how much protein-rich foods you should eat every
day to meet your needs and what can lead to protein-rich foods in the body.
Protein-containing foods: Vegan sources of protein
Getting your daily requirement through plant-based,
protein-rich foods alone is somewhat more difficult than through a protein-rich
diet that includes both sources. But it is not impossible if you know which
protein-rich foods are best to choose.
A simple option is to use highly concentrated protein powder
made from soy or wheat. Such supplements are not necessary even for (endurance
and strength) athletes, because seitan , tofu and other soy products, nuts,
beans and legumes in general as well as whole grains and cereals (quinoa, rye)
are good examples of protein-containing foods without animal components. But
here, too, the following applies: Eat as varied as possible and combine in
order to absorb all amino acids.
