Protein, the basic building material for our body, comes with food and is split into its constituent elements, forming the simplest protein chains - amino acids, from which the own proteins of the body are then synthesized. And all amino acids are divided into interchangeable and irreplaceable. Our organism can synthesize the replaceable amino acids independently. But some amino acids can not be produced by the human body, and they must be supplied in sufficient quantities with food.
These amino acids are called irreplaceable. These are valine, phenylalanine, lysine, leucine, tryptophan, threonine, arginine, histidine, isoleucine and methionine .In diets that involve weight loss, there is often a shortage of methionine, lysine and tryptophan. Making up a menu, especially when you lose weight, you need to choose foods that contain essential amino acids in sufficient quantities and know what they are serving for.
Which products contain the essential amino acids
Tryptophan
provides the movement of information pulses in the cerebral cortex. Eggs, dairy products, meat and fish are the main sources of tryptophan. The consumption of these foods reduces the feeling of hunger and neutralizes nicotine in smokers. Vegetable source of tryptophan are all legumes( peas, chickpeas, beans, soybeans).Lysine binds in stable calcium compounds and forms bones, being indispensable for children. In an adult body, this amino acid takes care of the tone of the muscular structure, the elasticity of the hair and the strength of the vessels. Regular consumption of dairy products fills the need for lysine, prevents atherosclerosis, osteoporosis and relapses of genital herpes. An additional source of this amino acid is poultry and green beans.
Methionine , being an antioxidant, does not allow stagnant fats entering the body, transporting fatty deposits from the liver and vessels to the intestinal tract, participating in their cleavage. With food or pollen allergy, as well as toxicosis of pregnant women, it cleans the cells of the arising radicals. When the body is destroyed under the influence of radiation, methionine neutralizes the dead cells. Dairy products, lean meat, horse mackerel and pollock are an excellent source of this amino acid. Proponents of plant foods make up the need for methionine, consuming cereals, Brazil nuts and sesame seeds.
In the period of active weight loss, consider consumption of cottage cheese and cheeses, which, with reduced consumption of fatty foods, will maintain a high level of regeneration of internal tissues. The example of phenylalanine demonstrates which products contain a high amount of essential amino acids: hard cheeses contain 100 grams of weight from 1000 to 1600 mg of phenylalanine;in non-fat curd its content is 930 mg, in dried chanterelles - 970 mg, and in the leaves of parsley - 440 mg per 100 grams.