A person aged 25 to 45 years old should consume 10 g of protein per 10 kg of weight. After 45 years, this rate is reduced by 40% due to lower physical exertion and a reduction in energy costs.
Benefit and harm of animal protein
A diet based on the consumption of meat as a source of protein provides the body with iron for the formation of blood cells. The menu, based on fatty fish, replenishes the need for calcium, maintaining the strength of bones and acids of omega-3, preventing heart disease. Animal protein of poultry and shellfish is a source of zinc, which is involved in the construction of antibodies, leukocytes, and hormones.
Any of the listed animal proteins is rich in Group B vitamins involved in the construction of the nervous system and the transmission of energy impulses. Excess consumption of animal protein is dangerous by the accumulation of cholesterol, which leads to cancer and diabetes.
The amount of protein to 30 g is contained in 100 grams of low-fat meat minced meat, chicken breast and tuna. However, regular consumption of more than 600 grams of such products per week for 7 years leads to saturation of tissues with cholesterol and slow destruction of the body. This is especially evident in old age.
By temporarily eliminating meat from the diet or by substantially reducing its consumption, it is possible to fill the need for animal protein with eggs, cheeses and milk.
Vegetable proteins are a substitute for animals?
To diversify the diet, animal proteins can be partially replaced by other resources. First of all, these are all types of legumes. About 10 grams of protein contains 150 g of beans or chickpeas. Pre-soaking of legumes from 2 to 5 hours shortens the cooking time and saves energy.
Another supplier of vegetable protein, free from cholesterol, is nuts. In addition to fats, they supply the body with fiber, vitamins and minerals.20 g of peanuts contains 3.8 g of protein( but remember that peanuts are a highly allergenic product!).
A good substitute for animal proteins are mixtures of cereals, which are often sold in the form of muesli.150 grams of a mixture of oats, wheat and nuts contains from 7 to 12 grams of protein, which when added fruits provides a full meal. In addition to muesli, nuts and legumes, vegetable proteins contain soy cheese tofu.11 g of protein can be coated with a 150 gram portion of this product.
When thinking about the individual diet, it is necessary to consume both animal and vegetable proteins moderately, remembering their main purpose:
- construction: from the formation of cell membranes to muscle tissue;
- nutrition: the content of vitamins and the promotion of their absorption in tissues;
- saturation: the transportation of aromatics and the transfer of taste of food;
- cleansing: withdrawal of bile into the intestine;
- moisturizing: the synthesis of collagen for the elasticity of the skin and tissues.