Proteins:how many and which to choose?

Diet tips
Proteine: quante e quali scegliere?
Foods that contain a good number of proteins include both the animal world, fish, meat, poultry, cheese and eggs, and the vegetable world, especially legumes and dried fruit. There are conflicting opinions regarding proper protein intake throughout the day. It is clear that the parameters can change, and even quite a lot, if we consider a sedentary adult who spends his day at the computer, or a bodybuilder who sets muscle development as his goal. In fact, as in all things, one should never exaggerate. Several studies claim that a healthy adult man can easily take up to 1g of protein per kilo of body weight, every day, and that normally it is not possible to assimilate more than 30g of protein per meal. This statement is risky, and too general: it does not take into consideration the age, sex, physical structure and lean mass of the person. But we really know what 1g of protein corresponds to in practice.Many of us do not have such a strong nutritional base that we can understand how much meat, or fish, or legumes to consume daily without incurring possible imbalances or kidney problems. Protein content in animal and plant foods To clarify our ideas a little and be more aware of what we eat, here is a fairly detailed list of the content in grams of protein in the main foods defined as protein per 100g of product.i prodotto).
  • Lamb: 20
  • Duck: 21.4
  • Pork: 18.7
  • Beef: 18.8
  • Chicken or turkey breast: 22.5
  • Calf: 20.7
  • Crotch: 21.5
  • Hungarian salami: 25
  • Speck: 28.3
  • Cooked ham: 23
  • Mortadella: 13.3
  • Squid: 12.6
  • Shrimp: 13.6
  • Tuna: 21.5
  • Whole egg: 13
  • Whole milk: 3.1
  • Emmenthal: 28.5
  • Ricotta: 10.5
  • Pecorino: 28.6
  • Grain: 33.3
  • Soy: 37

Substantial differences between vegetable and animal proteins

Proteins of animal origin are composed of all the essential amino acids and in a correct ratio to be well digested and disposed of by the body we are talking about a ratio of 5/1 between lysine and methionine, while in proteins of vegetable origin this ratio is missing, and they do not always contain all the amino acids of those animals. This lack can be overcome by consuming other types of foods such as cereals and vegetables throughout the day. During the metabolic process, vegetable proteins form weak acids, also called volatile lactic acid, for example. These substances are eliminated from the body via the lungs. Animal proteins, on the other hand, form strong acids, i.e. fixed acids such as uric acid, which are subsequently eliminated with the urine and then using the kidneys. Particularly acidic urine ph 7 also leads to the elimination of calcium, leading, over time, to osteoporosis. To counteract metabolic acidification, lots of water, fruit and vegetables should be taken regularly throughout the day. frutta e verdura.

Concluding suggestions..

  • Variety is the basis of everything, so it brings calories into your body by drawing on different sources so also include soy, fish, peasi…)
  • Choose lean meat over one that is excessively high in lipids
  • Eggs, no more than 2-3 per week, will not raise cholesterol levels and will provide many essential nutrients
  • Limit your intake of cheese to twice within a week as it is generally too high in animal fatali)
  • Don't forget the vegetable proteins !!! Beans, peas, chickpeas, lentils, soy invent new ways to appreciate them more..

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