Protein
Protein is one of the main components of the human body and is one of the main nutrients for the survival of the human body in full health and to obtain the energy needed to carry out various activities during the day along with carbohydrates and fats, protein is not only the main building blocks of muscle in the body, but also enters the formation of cells All body and even nails and hair, which consists mostly of protein.
The body uses the protein it gets from various foods to build and repair damaged tissues in the body, especially muscle. The protein is used in the body to make enzymes, hormones and other chemicals in the body. Protein is similar to the body’s need for carbohydrates. Needs proteins in large quantities, unlike vitamins and minerals, which the human body needs in much smaller quantities, but in contrast to carbohydrates, the inability of the body to store it until it is needed unlike fat and carbohydrates and therefore needs the body to It is important to choose protein-rich sources and their knowledge of the supply of proteins. Some of the most famous sources of proteins are meat of various kinds, whether meat, fish, poultry or other animals, and although they vary in the amount of protein they contain, Which contain a large amount of proteins are:
The most important sources of protein
- Beef: Beef contains a large amount of protein in addition to its tasty taste, but it is important to get lean meat to get the largest amount of protein, as the fat-free beef contains about 18 grams of protein per 85 g.
- Chicken / turkey breasts: Chicken breasts without bones and skin contain the largest amount of protein relative to the amount of fat from other chicken pieces. Chicken breasts contain 24 grams of protein per 85 grams.
- Tuna: Tuna is one of the most dependable sources of protein. The canned tuna contains 22 grams of protein per 85 grams. Unsaturated tuna also contains a large amount of protein, and for the major benefits of tuna, while avoiding fat. Which we get from the oils in the can by using canned tuna with water.
Sardine: Contains 21 grams of protein per 85 grams in addition to containing the amount of omega-3.
- Eggs: It is a source of protein rich Each egg contains a large 6 grams of protein, especially egg whites.
- Milk derivatives are the most important:
- Lactate: Considered a rich protein source containing 23 grams of protein per cup of milk.
- Milk: Each cup of milk containing 2% fat contains 8 grams of protein.
- Vegetarians can obtain protein from vegetable sources such as legumes and dried lentils. Each quarter of a cup of lentil contains 13 grams of protein, and grains of different kinds contain 20 grams of protein per cup.