Proteins are made up of amino acids. They are needed for tissue growth and regeneration and are the building blocks for hormones and enzymes, which in turn are needed to regulate many vital functions.
The body is unable to produce all of the amino acids on its own, so they must come from food. Excess protein is used for energy and is stored as fat. The good news for a lightener is that a protein-rich meal will keep you hungry well and protein will not be stored as fat as easily as carbohydrates and fat.
According to the Nordic nutrition recommendations, 10-20% of energy should be obtained from protein. In Finland, the protein intake is on average in line with the recommendations, 15-17% of the total energy. At least 0.8 g / kg body weight of protein should be obtained. Excessive protein should not be eaten, as more than 2 g of protein per kilogram of body weight has not been found to be of any benefit. Excessive amounts of protein are stored as fat and can even be detrimental to health.
The lightener may well eat 1 g / kg of protein and a little more to keep muscle loss to a minimum. In practice, this means that a person weighing 70 kg can eat 70 g / day of protein. If the energy intake is 1500 kcal, it means 18-19% of the total energy. If the energy intake is really low (1200 kcal) and the weight is high, the protein's share of the total energy may be higher than recommended when using 1 g / kg body weight. However, this is not detrimental to a healthy adult. Lighteners, in fact, recommend weight loss to protein lovers a little more than 15-30 percent of total energy than national recommendations, as the effect of protein on satiety and muscle mass maintenance supports weight management.
What protein?
The amount and quality of protein varies from one food to another. With the exception of vegetable oil and pure sugar, almost everything is low in protein. Animal protein (fish, meat, chicken, egg and dairy products) has all the necessary amino acids and is a protein of high biological value. In plant products (legumes, nuts, cereals and potatoes), on the other hand, the amino acid composition is not perfect for humans. In order for the body to get all the necessary amino acids from plant products, it is necessary to combine foods. This is not a problem for the mixer, but the vegetarian needs to be more specific.
Lightener options
The lighter should choose low-fat and non-fat dairy products such as curd, cottage cheese and yoghurt on its plate. Even in meat products, low fat is a good selection criterion. Good options are chicken breast, beef and pork tenderloin and sirloin, roasted whole and minced. Reindeer, deer or other game brings variety to the dining table. The fish does not always have to be low in fat, but alongside tuna and saithe, you should use salmon, rainbow trout, herring, whitefish and perch. Egg is also a good source of protein. Peas, lentils and beans are good and cheap protein foods. They bring a nice variation to your diet. Nuts and almonds are great for healthy snacks and snacks.
Vegetarian proteins
If meat, fish and chicken do not taste good, they can be replaced with beans, peas, lentils and nuts. In this case, it should be borne in mind that the amino acid composition of these products is not perfect for humans but must be supplemented with amino acids from cereals or potatoes. It is enough to eat legumes or nuts and cereals or potatoes daily. In general, the intake of protein is not a problem for vegetarians either, especially if the diet also includes dairy products and / or eggs. Even without these, an adult can do well, but then it is advisable to eat plenty of beans, lentils and nuts every day to meet the need and quality of protein.
PROTEIN CONCENTRATIONS OF CERTAIN FOODSTUFFS G / 100G
skimmed milk 3 g
curd 10 g
skimmed cheese 18 g
cheese, fat 17%, 31 g
salmon fillet 20 g
tuna 22 g
roast beef 19 g
chicken breast 23 g
turkey cut 20 g
soybeans 16 g
brown beans 22 g
lens 25 g
rye bread 6 g
cashew nut 20 g
manteli 21 g
egg 13 g
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