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Doubling the amount of protein on the plate!
Table of Contents
1. Meat consumption
For many individuals, it is an indispensable component of their daily diet and the best source of protein. Indeed, an animal-derived product contains high nutritional protein and exogenous amino acids, which the body cannot produce. Furthermore, meat contains minerals such as iron, zinc, and phosphorus, as well as vitamin B. However, it is essential to be mindful of the content of saturated fats in meat, which, when consumed in excess, can have negative health effects, such as leading to cardiovascular diseases.2. The assortment
It is advantageous to decrease meat consumption! Meat dishes should be alternated with fish meals or other high-protein products.3. It's thin meat
chicken, turkey, rabbit, veal, lean beef; during the consumption of red meat such as pork, lamb or fat beef, it is wise to exercise moderation – it is not necessary to exclude it from the diet immediately, but it is advisable to limit its intake.4. The method of preparation
It is most preferred to cook, steam or bake meat without using fat. Research has shown that prolonged heat treatment of meat and its frying results in carcinogenic compounds.5. Making responsible purchases of quality food
It is best to select meat products from a reliable source that does not contain any harmful substances.6. Fish, abundant in nutrients
Fish are a source of full-value protein, essential unsaturated fatty acids of the omega-3 family and a multitude of other nutrients. Unfortunately, fish consumption in Poland is relatively low, averaging about 6.7 kg per person, whereas in other European Union countries, fish consumption averages 26 kg per person.7. Eggs
Eggs are not just food, but also health! Until recently, it was believed that they had a negative impact on the body and increased LDL cholesterol levels. However, this is not true. Eggs are in fact a true health bomb, providing: - high-quality protein that has been recognized as exemplary due to its components - all the essential amino acids in proportions that are most beneficial to the body; - vitamins A, D, E, K, B12, folic acid; - mineral ingredients such as potassium, calcium, sulfur, phosphorus, iron, zinc, and sodium. It is also worth noting that eggs have a high nutritional value and provide a feeling of satiety. This is particularly important for athletes and people who want to lose weight.8. Dairy products
They provide full-value protein. Milk, yogurt, cream, kefir, barley or yellow cheese – everyone will find a product for themselves. It is worthwhile to include these products in the diet as they provide, in addition to protein that is easily absorbed by the body: – calcium – essential for building bones and teeth, as well as for transmitting nerve impulses. Calcium is involved in muscle contraction and relaxation, is responsible for maintaining normal heart function, and affects blood clotting. The calcium contained in dairy products is highly bioavailable. Its deficiency leads to negative effects on the skeletal system and blood clotting, resulting in fatigue, insomnia, allergies, memory disorders, or painful cramps; – vitamins – A, D, and the B group; – minerals – calcium, potassium, magnesium, sodium, phosphorus, zinc, or copper. Among the health problems of many people are unpleasant digestive symptoms (bloating, abdominal pain, diarrhea) after consuming dairy products. The cause is usually a lack of lactase – an enzyme responsible for digesting lactose, which is present in dairy products. People with diagnosed lactose intolerance should choose plant-based beverages or products with reduced lactose content.9. Leguminous plants and their processed forms
White and colored beans, asparagus beans, green peas, beans, celery, lentils, soy, tofu, soy yogurt, miso - are particularly recommended for vegetarians and vegans due to their high protein content. The protein from legumes differs from meat protein or cereal protein in its amino acid content. However, it is characterized by a higher content of lysine and threonine. It is important to note that the remaining amino acids can be provided in the daily diet if it is sufficiently varied and includes cereals, grains, and nuts. Legumes are often overlooked in the diet due to their unpleasant effects on the digestive system, such as bloating. However, there is a simple solution - it is enough to soak the dry seeds in water for a few hours before cooking (it is necessary to change the water before cooking). Adding herbs, such as thyme or cumin, can also help.10. Nuts and other edible fungi
They're an excellent source of protein, particularly arginine, which is why they're ideal for vegetarian and vegan diets. As a snack between meals or an addition to meals, they're perfect for enriching the diet. They're considered high in calories and fat. However, the fats they contain are unsaturated fatty acids and are beneficial to health. It's important to remember that nuts that have a positive impact on health should be consumed in moderation, as they're a calorie-dense snack. For example, 100 grams of walnuts provide 667 calories. They're filling, so you can't eat too much of them, which won't harm your figure. In addition to this important protein and healthy fats, they contain many vitamins and minerals. They have a positive impact on the cardiovascular system, lower cholesterol, and support the nervous system. The protein they contain is important for athletes – it helps build muscle mass and provides energy. Nuts should be eaten in their natural form, as they're the tastiest and healthiest – salted, fried, with honey, or breaded, they provide the body with empty calories. And there's plenty to choose from: almonds, Brazil nuts, walnuts, hazelnuts, pecans, pine nuts, cashews, macadamias – everyone can find their favorite!11. Rice compound, also referred to as quinoa
Despite its unique composition, it remains a relatively unpopular product. Rice compound, also known as quinoa, is a source of full-fledged protein, so it can be successfully used as a substitute for animal protein. It contains significant amounts of lysine and isoleucine. 100 g of rice compound provides 368 kcal, including 14.12 g of protein. Healthy fats, vitamins, and minerals make this product exhibit numerous health-promoting properties: – it acts as an antioxidant; – it has anti-inflammatory, antiviral, and anti-allergic effects; – it positively affects the immune system; – it protects the cardiovascular system; – it has anti-cancer properties. Therefore, a diverse diet that includes various products, including those mentioned above, is essential for providing the body with valuable protein and many other nutrients necessary for its proper functioning.
