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Dwukrotnie więcej białka na talerzu!
Tim Klein
Autor
2026-03-22
Data
5 min. czytania
article.read_time
11
Rozdziały
Białko, obok tłuszczów, węglowodanów, wody i substancji mineralnych, stanowi jeden z podstawowych składników niezbędnych do prawidłowego funkcjonowania organizmu. Pełni szereg kluczowych funkcji, w tym regenerację tkanek, udział w budowie hormonów i enzymów oraz wsparcie układu odpornościowego. Zalecenia Światowej Organizacji Zdrowia (WHO) sugerują, że ten składnik powinien stanowić 10-15% energii w ramach dobrze zbilansowanej diety. Czy są produkty, które dostarczają najbardziej wartościowego białka?
Meat intake
For numerous individuals, it constitutes an indispensable component of their daily diet and the premier source of protein. In fact, an animal-derived commodity encompasses protein of high nutritional value and exogenous amino acids, which the body is unable to generate. Moreover, meat incorporates mineral constituents such as iron, zinc, and phosphorus, as well as B-group vitamins. Nonetheless, it is imperative to exercise caution regarding the content of saturated fats in meat, which can have detrimental health impacts when consumed excessively, for instance, resulting in cardiovascular diseases.
The variety
It is recommended to limit meat intake! Meat meals should be diversified with fish dishes or other high-protein products.
This is lean meat
Selected options are: chicken, turkey, rabbit, veal, and lean beef; during the consumption of red meat such as pork, lamb, or fat beef, caution is advised - it is not necessary to remove it from the diet immediately, but it is recommended to limit its consumption.
The way of preparation
The most preferred method is to cook, steam or bake meat for a long time without using any fat. Scientific studies have shown that prolonged heat treatment of meat and its frying results in compounds that are potentially carcinogenic.
Making conscientious acquisitions of premium foodstuffs
The optimal choice is meat products originating from a credible source that does not contain any harmful substances.
Fish, teeming with nutrients
Fish constitute an excellent source of full-value protein, essential unsaturated omega-3 fatty acids, and a variety of other nutrients. Unfortunately, fish consumption in Poland is relatively low, averaging around 6.7 kg per person, whereas in other European Union countries, the average fish consumption is 26 kg per person.
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.
Dairy products
They provide high-quality 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.
Legumes and their processed variants
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 animal protein or cereal protein in its amino acid content. However, they are 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 spices, such as thyme or cumin, can also help.
Nuts and other edible fungi
They are an exceptional source of protein, especially arginine, which is why they are ideal for vegetarian and vegan diets. As a snack between meals or an addition to meals, they are perfect for enriching diets. They are known to be 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 are a calorie-dense snack. For example, 100 grams of walnuts provide 667 calories. They are 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 crucial for athletes – it helps build muscle mass and provides energy. Nuts should be consumed in their natural form, as they are the tastiest and healthiest – salted, fried, with honey, or breaded, they provide the body with empty calories. And there's a wide variety to choose from: almonds, Brazil nuts, walnuts, hazelnuts, pecans, pine nuts, cashews, macadamias – everyone can find their favorite!
Rice amalgamation, alternatively referred to as quinoa
Despite having an exclusive composition, it remains a relatively unpopular product. Rice amalgamation, alternatively known as quinoa, is a source of complete protein, thus it can safely be used as a substitute for animal protein. Components such as lysine and isoleucine are present in substantial amounts. 100 grams of rice amalgamation provides 368 kcal, including 14.12 grams of protein. Healthy fats, vitamins, and minerals make this product exhibit numerous health-promoting characteristics: – it acts as an antioxidant; – it has anti-inflammatory, antiviral, and anti-allergic effects; – it positively impacts the immune system; – it safeguards the cardiovascular system; – it possesses anti-cancer properties. For these reasons, it is necessary to implement a varied diet that includes diverse products, including those previously mentioned, to supply the body with valuable protein and many other essential nutrients required for its proper functioning.
