We need to find out the source of protein to meet the needs of our bodies, because the benefits are very large proteins. The content of protein in the human body reaches 1/6 of the weight of the human body. Protein is essential for the development of every cell in the body and also to maintain immunity.
Protein sources are divided into two groups, that are animal and vegetable protein sources. Proteins are composed of several amino acids, which in part can be produced by the body and some will not. Amino acids can not be manufactured by the body, also called essential amino acids can be obtained from food. Compared with proteins from plants, animal protein like meat, fish, milk, cheese, and eggs contain all nine essential amino acids that the body needs.
Animal protein source
1. White Meat
Chicken is one example of white meat protein sources. Just as with the red meat, chicken also contains fat and cholesterol. Chicken fat found in many skin and the chicken thighs, so choose a piece of chicken breast.
2. Red Meat
Consumption of red meat such as beef, goat and sheep good for the body. Aside from being a source of protein, red meat is also important as a source of vitamin B12 and iron heme. Vitamin B12 is a vitamin that is difficult to find in plants. Therefore, people who only consume vegetable protein have an increased risk of vitamin B12 deficiency. Iron is found in two forms: heme and non-heme. Heme iron is a type of iron that is easier to be absorbed by the body than non-heme. Therefore, the consumption of red meat in order to ensure the adequacy of iron in the body.
3. Fish
Of course we all know that fish is a high-protein foods. However, unlike the flesh, we do not have to worry about the fat content in fish. Some types of fish, such as Gindara has a very low fat content. Fish such as salmon and tuna have enough fat content, but do not worry because the fat contained in it is good Omega 3 fats.
4. Milk and other dairy products
80% protein in whole milk is casein protein, while the remaining 20% is whey protein. The combination of these two types of proteins will optimize your sixpack workout. Whey protein can be absorbed quickly by the body making it suitable to be consumed before exercise. In contrast, the effects of slow release casein protein for maintaining protein content during your sleep.
In people with lactose intolerance, milk consumption can cause diarrhea, so it can be replaced with yogurt consumption. This is possible because the lactose in yogurt has been broken down by fermentation.
5. Eggs
Eggs are one of the common foods to be consumed by fitness enthusiasts to meet the needs of high protein since time immemorial. Protein quality was assessed by several parameters, one of which is the biological value (BV). The higher the value of BV means the protein more easily absorbed in the body. Compared with other protein sources, the value of BV (whole eggs) is the highest, is 100.
6. Anchovy
Anchovy is high protein content. Despite its small size, it reaches 10% protein content. Besides protein, you can also get calcium from anchovy consumption.
Vegetable protein
With all the goodness of animal protein, cholesterol is a fat that can only be found on products of animal origin. Because of these health concerns, many people are turning to vegetable protein. Let's learn more about beans, nuts, grains, and peas.
7. Beans
Soybeans are the most popular vegetable protein. This is due to the high protein content, but the price is more affordable. Soy milk also has benefits for people who have lactose intolerance or allergy to cow's milk. In addition, soybeans also contain antioxidants which can counteract free radicals.
Still in the category of beans, green beans are also an alternative to high-protein foods. In addition to protein, green beans also provide other nutrients, such as vitamins, minerals, and fiber.
8. Nuts
Good news for you who love to eat nuts. Besides delicious taste, high in protein content nuts. But what about the fat? You do not need to worry because the fat in nuts is a good fat for heart health. But with all his benefits, does not mean you can take too much.
9. Grains
Grains such as wheat, is more widely known as a source of carbohydrate. However, did you know that whole grains also contain protein? In wheat, the protein content can reach around 9%. However, consumption of grains should be limited, especially for those who are low-carbohydrate diet.
10. Peas
Peas also good source of protein that you can get.
Do you still confuse which the best protein source that you should take? If it yes, the answer is balanced nutrition. Because, somethings too much is not good.