Fitness: The 5 best sources for a healthy protein intake
The best natural sources of protein
Who is doing sports and watch their diet, should take proteins as possible in a natural Form. Various experts recommend that proteins, instead of in powder form in a natural way. Nature holds a lot of food, which we introduce here.
In addition to carbohydrates and fat, and include the proteins of the basic nutrients that we take through the diet daily to us. The proteins are composed of amino acids and play sometimes
– the metabolism
– muscle building
– the fat burning
– the building and Repair of cells
– the circulation of the blood, as well as
– the immune system
an important role. In addition, they are considered as valuable energy supplier, which ensures a long-lasting saturation.
Protein is found in many animal and plant foods. Those from animal sources are easier to exploit, since they are similar to the proteins of our body. However, vegetable sources should be used – it is important to create a balance.
How much protein in the person per day required depends on several factors, such as the age, weight and athletic activity. Information provided by the German nutrition society (DGE), an adult should take each day is 0.8 grams of protein per kilogram of body weight. Eggs, dairy products, fish, meat and legumes are some of the possibilities particularly well.
The first Protein that comes to most people’s welfare in the sense, are the eggs. But even if you can count you to the best sources, they are by no means in the first place. 100 grams of Egg contains on average 13 grams of protein. Also if the Thesis has been, in the meantime, in many studies, shy away from many people the consumption of eggs because they are afraid to take this to a lot of cholesterol. Although eggs contain relatively a lot, however, the body adjusts its cholesterol production accordingly, if you take more of it to be.
Eggs on different ways to prepare – of the cooked option for Breakfast or as a snack in Between the scrambled eggs to the Fried egg. Also, they are a popular ingredient of many dishes.
In addition to the Protein, eggs contain other important nutrients that are 95 per cent recyclable and also easy to digest. To substances this valuable content will include:
– Iron and
Also dairy products are among the most important sources of Protein. They also contain nutrients and vital substances, which play sometimes for teeth and bones play a significant role. Among the most popular dairy products
and many more. Usually one uses in this country to dairy products from cow’s milk, but also food from sheep’s or goat’s milk are becoming increasingly popular.
For many people, cheese is a part of the daily meal plan. The selection is large, and is sometimes different in taste, fat content and consistency. Among the most popular cheeses among other things
– Mountain cheese
– Brie and
The protein content varies accordingly; in 100 grams of Gouda, for example, 25 grams of protein in 100 grams of Emmental 29 grams. Too much cheese, it should not be, however, if you want to pay attention to his line.
In the case of yogurt is milk that has been thickened by lactic acid bacteria. Meanwhile, there are countless varieties and several fat levels – who wants to eat healthy, in the best case, the Natural version with little fat.
100 grams of yogurt, therefore, come up with about 3.5 grams of protein. In addition, yogurt is in its healthiest variant of Vitamin A, B-vitamins, and various minerals and trace elements such as
– Zinc and
Also Quark is one of the most popular dairy products and, therefore, valuable sources of Protein. It can be used both for sweet as well as savoury food use and protein in the lean variant and an amount of 100 grams of 12 grams.
He is also low in calories and provides a healthy contribution to fat reduction and muscle building. Also worth mentioning is the included calcium, which ensures strong bones.
The best sources of protein, fish should not be missing, since you can already cover with small portions of the daily protein requirements and it is also equipped with many other important nutrients. Particularly in the context of a diet of fish is called again and again as a popular food. Here, salmon and tuna include fish of the preferred varieties.
Salmon may have a high fat content, but it is essential fatty acids, as well as a high proportion of Omega-3 fats, which make a good contribution to increase the fat burning rate and only to a small extent in our body can be stored. Another plus point of the long-lasting saturation effect. The protein content of 100 grams of salmon is at 20 grams.
Significantly less fat in contrast to the tuna. The amount of protein is still more than the salmon: about 25 grams per 100 grams of tuna you can take. For a low-calorie diet of this fish is therefore the best. To the more important content include
– Omega-3 Fatty Acids
– the vitamins A-D
– Folic acid
and many other important nutrients (see nutrition table of the egg whites hold most types of fish). Tuna can be both hot and cold, and in a variety of ways to prepare.
Also, meat should not be missing among the sources of Protein. Here, it comes in different designs every day on the plate. Who doesn’t overdo it with the consumption and uses the correct varieties, in terms of healthy eating properly. When you look at the protein content, particularly poultry and Steak should land on the dining plan.
Also, the poultry can make a valuable contribution to the diet plan. Especially
– Turkey and
popular varieties that can score points with a low fat content. A lot of nutrients and materials, especially a lot of protein content. Per 100 grams of fresh poultry 23 grams apply to the Turkey for the chicken 22 grams, for the goose 16 grams, and for the duck 18 grams.
In 100 grams of Steak is about 25 grams contain protein, so this can be counted to one of the top performers. Even if a small classic Steak, a roasted or grilled piece of meat from beef, may not look at first glance very filling, so it can distribute for a longer time Hunger. It is, therefore, as to the popular stock of the athlete’s diet, mainly also for the reason that its fat content is significantly lower than other types of meat.
And finally, the legumes in the list of the best sources of protein, and should not be missing.
– Lenses and
– Soy beans
are among the most popular varieties. Among the plant foods, legumes have the highest protein content; they are also rich in fiber and minerals.
Soybeans contain 36 grams of protein per 100 grams. They are a popular meat substitute, and particularly in the vegetarian kitchen a high priority, since they provide the body with many important nutrients. In this country you can get them most often available in dried Form; who want to buy them fresh, trying it’s best used in an Asian store. Soy beans can be processed into many products; popular are for example
– Soybean oil
– Soy sauce
– Soy milk or
Depending on the varieties up to 20 grams find protein in 100 grams of lentils. Also, you are one of the excellent saturated-makers and health-conscious people are an integral part of the diet. Lenses in colorful variety, and so extensive the facilities are.
It is available in peeled and unpeeled Form, the latter is significantly more nutritious and also a more intense taste. Peeled lenses have the advantage that they are easier to digest.
In addition to the protein content, the fiber content is very high, which sometimes leads to the fact that the blood sugar level rises slowly. Another plus point is that toxins are absorbed from the intestine and excreted. (sb)