Protein is an essential nutrient that the body needs to form muscle tissue . If you are an athlete , bodybuilder then you need a high protein intake to increase muscle mass and shape your body .
Which in turn is a function of proteins as regulators . Protein helps regulate the hormones that function in the digestive process . Protein also plays a role in maintaining the balance of acid and alkaline body pH .
Other benefits of protein is a food and energy reserves in the body . Because of the importance of the function of the protein to our body , then we need to meet daily protein needs .
Based on the source , the protein is divided into two , namely vegetable protein and animal protein . Vegetable protein derived from plants , while animal protein derived from animals . Animal protein contains a complete amino acid profile including the essential amino acids that must be used for the development of the body .
Meat and eggs are good sources of protein are the most popular . However , in addition to eggs and meat are still a lot of foods that contain high protein . And we chose the following 20 foods that contain high sources of protein you can consume each day :
1 . Eggs
Eggs are a source of nutritionally complete protein than other protein sources of food . Boiled egg contains seven grams of protein with only two grams of saturated fat . To avoid saturated fats , use egg whites and discard the yolk. The studies found that people who ate eggs and toast for breakfast full longer and consume fewer calories throughout the day . Eggs do contain some cholesterol . But dozens of studies have shown that saturated fat ( instead of cholesterol from food ) that improve blood cholesterol levels .
2 . Tenderloin Chicken ( White Meat )
Each tenderloin has a weight of about one and a half to two ounces , making it easier for you to control your portions . Two tenderloin is almost equivalent to the size of the three- ounce servings . Spiced tenderloin is easy and can be used in a kebab or sauteed with other foods .
3 . Chicken breast ( White Meat )
Low-fat cuts of meat is low in cholesterol lunch choices healthy . This food can be an option if you want to eat meat is low in saturated fat .
4 . Sirloin ( Beef )
Sirloin meat is meat that comes from the back of the cow . Meat is working harder than the other parts , are generally used to make steaks so slightly harder than others . Sirloin has advantages in size , which can be cut larger than the other cow parts softer . Besides this Sirloin contains almost no fat . Sirloin prices are generally cheaper than other steak .
5 . Fresh fish
Surely we all know that fish is a high-protein foods . However , in contrast to the flesh , we do not need to worry about the fat content in the fish . Some types of fish , such as gindara has a very low fat content . Other fish such as salmon and tuna have enough fat content , but do not worry because the fat contained in it is a good Omega 3 fats .
6 . Shrimp
Shrimp is rich in calcium and protein , and are included in the category of animal protein sources . Value of protein in shrimp categorized as complete protein amino acid levels are high , profiled approximately 85-95 percent complete and easily digested . 100 gr of raw shrimp contains 20.3 grams of protein or enough to meet the daily protein requirement by 41 % .
7 . Pure milk
Milk serves as one of the best sources of protein and protein -rich milk protein berkualitas.Jumlah is not too large , but the quality of protein available for the body is simply amazing . Protein in milk contains all the essential amino acids that the body needs .
8 . Keong Mas
According to Dr. Ir Sulistiono , MSc , Chairman of the Department of Aquatic Resources Management ( MSP ) , Faculty of Fisheries and Marine Science , Bogor Agricultural University ( IPB ) ( Pelita Daily , Friday , 13/4 ) , snails known to contain omega 3 , 6 and 9 . From the test results of proximate , the protein content in snails proved high , ranging from 16 to 50 percent . In some areas , snails processed into various types of cuisines such as satay , spiced , chili snails , slugs up ketchup .
9 . Soybeans
In addition to protein , soybeans are also low in fat and contains phytochemicals such as isoflavones , saponins and phytc acid . The content is good to reduce the potential for heart disease , osteoporosis and cancer . Soy contains 29 grams of protein per cup.
10 . Tahu
Which in turn is a function of proteins as regulators . Protein helps regulate the hormones that function in the digestive process . Protein also plays a role in maintaining the balance of acid and alkaline body pH .
Other benefits of protein is a food and energy reserves in the body . Because of the importance of the function of the protein to our body , then we need to meet daily protein needs .
Based on the source , the protein is divided into two , namely vegetable protein and animal protein . Vegetable protein derived from plants , while animal protein derived from animals . Animal protein contains a complete amino acid profile including the essential amino acids that must be used for the development of the body .
Meat and eggs are good sources of protein are the most popular . However , in addition to eggs and meat are still a lot of foods that contain high protein . And we chose the following 20 foods that contain high sources of protein you can consume each day :
1 . Eggs
Eggs are a source of nutritionally complete protein than other protein sources of food . Boiled egg contains seven grams of protein with only two grams of saturated fat . To avoid saturated fats , use egg whites and discard the yolk. The studies found that people who ate eggs and toast for breakfast full longer and consume fewer calories throughout the day . Eggs do contain some cholesterol . But dozens of studies have shown that saturated fat ( instead of cholesterol from food ) that improve blood cholesterol levels .
2 . Tenderloin Chicken ( White Meat )
Each tenderloin has a weight of about one and a half to two ounces , making it easier for you to control your portions . Two tenderloin is almost equivalent to the size of the three- ounce servings . Spiced tenderloin is easy and can be used in a kebab or sauteed with other foods .
3 . Chicken breast ( White Meat )
Low-fat cuts of meat is low in cholesterol lunch choices healthy . This food can be an option if you want to eat meat is low in saturated fat .
4 . Sirloin ( Beef )
Sirloin meat is meat that comes from the back of the cow . Meat is working harder than the other parts , are generally used to make steaks so slightly harder than others . Sirloin has advantages in size , which can be cut larger than the other cow parts softer . Besides this Sirloin contains almost no fat . Sirloin prices are generally cheaper than other steak .
5 . Fresh fish
Surely we all know that fish is a high-protein foods . However , in contrast to the flesh , we do not need to worry about the fat content in the fish . Some types of fish , such as gindara has a very low fat content . Other fish such as salmon and tuna have enough fat content , but do not worry because the fat contained in it is a good Omega 3 fats .
6 . Shrimp
Shrimp is rich in calcium and protein , and are included in the category of animal protein sources . Value of protein in shrimp categorized as complete protein amino acid levels are high , profiled approximately 85-95 percent complete and easily digested . 100 gr of raw shrimp contains 20.3 grams of protein or enough to meet the daily protein requirement by 41 % .
7 . Pure milk
Milk serves as one of the best sources of protein and protein -rich milk protein berkualitas.Jumlah is not too large , but the quality of protein available for the body is simply amazing . Protein in milk contains all the essential amino acids that the body needs .
8 . Keong Mas
According to Dr. Ir Sulistiono , MSc , Chairman of the Department of Aquatic Resources Management ( MSP ) , Faculty of Fisheries and Marine Science , Bogor Agricultural University ( IPB ) ( Pelita Daily , Friday , 13/4 ) , snails known to contain omega 3 , 6 and 9 . From the test results of proximate , the protein content in snails proved high , ranging from 16 to 50 percent . In some areas , snails processed into various types of cuisines such as satay , spiced , chili snails , slugs up ketchup .
9 . Soybeans
In addition to protein , soybeans are also low in fat and contains phytochemicals such as isoflavones , saponins and phytc acid . The content is good to reduce the potential for heart disease , osteoporosis and cancer . Soy contains 29 grams of protein per cup.
10 . Tahu
Tahu the rich nutrients, especially protein can be processed into a variety of creative dishes . Can be taken with salads , steamed , fried or baked . In addition to nutritious , know also easily blends with herbs and other foods so you will not get tired of eating it .
11 . Yoghurt
Yogurt is high in calcium and protein . Get used to eat yogurt every day . Can be consumed directly , mixed fruit , smoothies , or can be added to soups and curries .
12 . Almonds
This savory nut low carbohydrate , high in calcium and protein . In addition , almonds also contain natural fibers , can be consumed raw or materials other flavor enhancer in foods .
13 . Peas
Types of beans such as peas , beans or string beans contain fiber and high protein . One cup of beans contains 12-15 grams of protein .
14 . Broccoli
Broccoli contains 5 grams of protein in one cup , as well as fiber , carbohydrates , vitamins and minerals that are classified as a vegetable with complete nutrition . You can make an option everyday cooking ingredients .
15 . Tempe
From fermented soy food ingredients is quite tasty and delicious . Rich in vegetable protein , and can be processed into any food .
16 . Cheese
All types of cheese is a good source of protein . Try cheddar or mozzarella cheese are mixed into salads , pasta , sandwiches or soups . One thing to watch , especially for those who are dieting , fat cheese . So limit your consumption of no more than 1 ounce per day .
17 . Spinach
In one cup of spinach contains 3 grams of protein . You can eat them by steaming , boiled or cah . Make sure you do not cook it too long , so feeling has not changed and remains nutrition assured . Little idea to cultivate spinach ; steamed briefly and season with black pepper and a little olive oil .
18 . Wheat
Grains or grains , such as wheat , is more widely known as a carbohydrate source . However , did you know that whole grains also contain protein ? On wheat , protein content can reach about 9 % . Surprising fact , yes ? However , consumption of grains should be limited , especially for those who are on a low carbohydrate diet .
19 . Anchovy
You might be surprised by this fact . Yes , food is often overlooked ( often earn the title of " people food " ) are high protein content . Although small in size , it reaches 10 % protein content . Besides protein , you can also get calcium from anchovy consumption . Small chili !
20 . Sushi
Sushi is a Japanese food consisting of rice which is formed with side dishes such as seafood , meat , vegetables raw or cooked . Sushi contains protein and fiber are generally low in calories and fat .
Much debate which one is better between plant protein and animal protein . According to me there is no better and no worse . The best thing is to balance the consumption of the two , because it would salig complete .
11 . Yoghurt
Yogurt is high in calcium and protein . Get used to eat yogurt every day . Can be consumed directly , mixed fruit , smoothies , or can be added to soups and curries .
12 . Almonds
This savory nut low carbohydrate , high in calcium and protein . In addition , almonds also contain natural fibers , can be consumed raw or materials other flavor enhancer in foods .
13 . Peas
Types of beans such as peas , beans or string beans contain fiber and high protein . One cup of beans contains 12-15 grams of protein .
14 . Broccoli
Broccoli contains 5 grams of protein in one cup , as well as fiber , carbohydrates , vitamins and minerals that are classified as a vegetable with complete nutrition . You can make an option everyday cooking ingredients .
15 . Tempe
From fermented soy food ingredients is quite tasty and delicious . Rich in vegetable protein , and can be processed into any food .
16 . Cheese
All types of cheese is a good source of protein . Try cheddar or mozzarella cheese are mixed into salads , pasta , sandwiches or soups . One thing to watch , especially for those who are dieting , fat cheese . So limit your consumption of no more than 1 ounce per day .
17 . Spinach
In one cup of spinach contains 3 grams of protein . You can eat them by steaming , boiled or cah . Make sure you do not cook it too long , so feeling has not changed and remains nutrition assured . Little idea to cultivate spinach ; steamed briefly and season with black pepper and a little olive oil .
18 . Wheat
Grains or grains , such as wheat , is more widely known as a carbohydrate source . However , did you know that whole grains also contain protein ? On wheat , protein content can reach about 9 % . Surprising fact , yes ? However , consumption of grains should be limited , especially for those who are on a low carbohydrate diet .
19 . Anchovy
You might be surprised by this fact . Yes , food is often overlooked ( often earn the title of " people food " ) are high protein content . Although small in size , it reaches 10 % protein content . Besides protein , you can also get calcium from anchovy consumption . Small chili !
20 . Sushi
Sushi is a Japanese food consisting of rice which is formed with side dishes such as seafood , meat , vegetables raw or cooked . Sushi contains protein and fiber are generally low in calories and fat .
Much debate which one is better between plant protein and animal protein . According to me there is no better and no worse . The best thing is to balance the consumption of the two , because it would salig complete .
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