Table of contents:
- Various Types of Foods Containing Protein
- Guidelines for Meeting Protein Needs
- High Protein Diet Must Be Followed With Care
Foods that contain high protein are often the choice for dieters or those who want to build muscle mass. Not only that, this type of food is also good for pregnant and lactating mothers as well as infants and toddlers to support their growth and development
During the digestion process, food containing protein will be broken down into small parts called amino acids. These nutrients play an important role in supporting the body's metabolic processes, repairing damaged cells and body tissues, and producing new cells.
To meet your daily protein needs, there are a variety of protein-containing foods that you can consume, namely protein from animals (animal protein) and protein from plants (vegetable protein).
Various Types of Foods Containing Protein
The following are some types of food that contain high protein, both from animals and plants:
1. Lean meat
Lean beef, such as beef patties or sirloin and beef flank or gandik, usually still contains less fat, but is much higher in protein.
In addition to protein, beef also contains iron and B vitamins which play an important role in preventing anemia and forming he althy cells and tissues.
Chicken meat is also one of the choices of foods that contain high protein. In addition to its delicious taste and can be processed into various types of dishes, chicken is also relatively cheaper than beef.
Chicken meat also contains selenium, choline, and vitamin B. To be he althier, choose chicken meat without fat and skin, yes. This is because chicken skin contains a lot of cholesterol.
3. Fish and seafood
Fish is a good choice of food to meet your protein intake. Several types of fish, both seawater fish and freshwater fish, are known to be rich in protein and omega-3.
For example, in 20 grams of salmon the average contains 100 grams of protein. In addition to salmon, other seafood, such as shrimp, squid, and octopus, are also rich in protein which is good for he alth.
However, you also need to be careful, because some types of fish may contain mercury. Therefore, you should be more careful when choosing and buying fish or other seafood.
Eggs have long been known as one of the high protein foods. Not only protein, eggs are also rich in vitamins, minerals, and unsaturated fats. Thanks to its nutritional content, eggs are often consumed to maintain weight, speed up the healing process, and maintain a he althy heart.
5. Dairy products
Milk, cheese, and yogurt are dairy products that are high in protein content as well as calcium and vitamin D. To maximize protein intake for those of you who are on a diet, choose low-fat dairy products. In one glass of low-fat milk there are usually 11 grams of protein and 2.5 grams of fat.
In addition to being known as a source of vegetable protein, whole grains are also high-fiber foods that can provide a longer full effect. This is certainly a good choice for those of you who are on a he althy diet.One type of grain that is best known for its high protein content is chia seed.
Peanuts and almonds are high protein foods. For example, in 1 full glass of almonds, you can get 30 grams of protein.
In addition, peanuts and almonds also have a variety of other nutrients, ranging from fiber, magnesium, to vitamin E, which have been shown to maintain good cholesterol (HDL) and lower bad cholesterol (LDL).
When compared to other types of vegetables, broccoli is one of the vegetables that has a higher vegetable protein content. In 100 grams of broccoli, there are about 2.5 grams of protein. Other content of broccoli that is no less beneficial for the body is fiber, potassium, vitamin C, and vitamin K.
Soybean is a type of food that is considered a source of whole protein, because it contains 9 types of essential amino acids. This is certainly very good used as a he althy snack for daily consumption.
One type of soybean that can be an option is edamame. One cup of cooked edamame usually contains 18 grams of protein.
10. Tofu and tempe
Not only edamame, tofu and tempeh are also high-protein vegetable foods made from soybeans. Although the processing process is different, tofu and tempeh are both rich in isoflavones, which are antioxidants that function to fight free radicals.
Besides being known as a source of protein and low-calorie fiber, mushrooms also contain a variety of antioxidant compounds and minerals that are important for the body, such as selenium, zinc, potassium, magnesium, and phosphorus.
Thanks to its nutritional content, there are various benefits of mushrooms that can be obtained, ranging from maintaining the immune system, supporting cell growth, to maintaining heart he alth. You can eat various types of mushrooms, such as shitake mushrooms.
Guidelines for Meeting Protein Needs
The amount of protein needed will vary depending on weight, gender, age, physical activity, and certain conditions or diseases. For example, he althy adults under the age of 65 generally require a daily protein of 0.8 grams per kilogram of body weight.
Meanwhile, in children, athletes, and pregnant women, the amount of intake will be higher to support the growth and renewal of cells in the body.
High Protein Diet Must Be Followed With Care
Various high-protein foods are also often consumed in certain diet programs, such as the Dukan diet or the blood type diet.
High protein diets are generally accompanied by suppressing carbohydrate intake. This diet can help with weight loss, without drastic weight loss, because it makes you feel full longer.
However, this type of diet should be carried out with caution because there are several risks that must be considered, especially if carried out for a long period of time.
Risks that can arise include lack of fiber, causing constipation. In addition, excessive consumption of red meat or dairy products that contain high fat can increase the risk of heart disease.
A high protein diet should also be watched out for by people with kidney disorders because it can put an extra burden on kidney function. Likewise, if you suffer from diabetes and other chronic diseases, you should be aware of this type of diet.
It is very important to pay attention to adequate protein intake, according to daily needs. If you are on a diet, you should choose foods that contain protein, low in fat, especially bad fats, and low in calories. If necessary, consult a doctor to get recommendations for the right protein intake.