How much protein is absorbed per meal? Protein and carbohydrates in food
Protein - the main component in the structure of the body. It consists of skin, muscles, tendons. Another protein is part of hormones, enzymes, molecules that participate in the work of all organs and systems. Life without protein is not possible. It consists of amino acids linked together in a chain. Protein derived from animal food provides the body with the right ratio of amino acids. If you use fish, meat, eggs for food every day, then there will be no problems with the required amount. Those who do not eat meat will get harder to get protein from other foods. How much protein is absorbed per meal? What does the body need, and with what products can we get it?
Amount of protein digested per meal
How much protein is absorbed per meal? Each person is individual and the process of digestion and assimilation of a particular type of product goes in different ways, and it is long and complicated. According to many experts, only 30 grams of protein can be absorbed per meal. But sometimes this indicator may increase or decrease. Because the human body has different muscle mass, the size of the stomach and intestines, physical activity. All of these factors play an important role in protein absorption.
When asked how much protein is digested in onefood intake, it is not always possible to answer unequivocally. It is a complex substance and does not immediately enter the bloodstream, but it is a complex process of digestion that takes a lot of time. For example, eating 100 grams of protein sports nutrition requires half an hour to digest it. And such products as eggs, meat, cottage cheese, porridge and fish need to digest the protein from them for an hour and a half. Not only the stomach and intestines, but also enzymes and hormones take part in the digestion process.
Daily intake of protein
Protein is an incredibly important protein for healthythe functioning of the body. If there is not enough of it, then various diseases can begin. How much protein is needed per day? Dietary organizations have come to the conclusion that a person needs to take 0.8 grams of protein per kilogram of weight. It turns out that for a man you need about 56 grams per day, and for a woman - 46 grams. Such indicators are too modest and the protein in such an amount is enough only to avoid its deficiency in the body. But not enough to maintain health and beauty.
And how much protein is needed per day for healthyman? The minimum daily dose is 66 grams. The best is 100 grams. The indicator may vary depending on the age, weight of the person and his active lifestyle. A growing body needs two times more protein than older people.
The protein that is best absorbed
Which protein is better absorbed? Almost one hundred percent absorbed by those that are in dairy products and eggs. Slightly lower percentage of proteins digested from meat and fish are absorbed, because they are heat treated before they are consumed and lose some of the good proteins. At the next stage are all kinds of cereals and legumes. They easily and quickly go through the process of learning. The hardest protein is processed from pasta and bakery products.
Food, sources of high-grade protein
For each person, proteins are an integral part of a balanced diet. Proteins that are contained in products, according to their value, are divided into two groups:
- Full group that contains a complete set of essential amino acids. This applies to animal products.
- Defective group, which includes products of plant origin.
Protein rich foods:
- eggs contain about 20 percent protein with the required amount of amino acids;
- cottage cheese contains 14% protein;
- hard cheese - 30%;
- poultry meat - 17 percent protein;
- beef and liver - 25%;
- fish and seafood - 20-25% protein;
- beans and soybeans - 14 percent;
- cereals - 12%;
- Brussels sprouts - 9%.
Proteins, fats and carbohydrates - sources of proper metabolism
Rational and healthy food containsA set of useful substances, such as proteins, fats and carbohydrates. Their necessary ratio depends on the way of life of a person. Protein and carbohydrates are equally necessary for humans. They are considered sources of energy and beauty. The lack of carbohydrates will lead to disruption of the metabolic process. They enter the human body along with glucose and, like proteins, are involved in many functions. Protein and carbohydrates are necessary for the normal, full functioning of the body. The latter provide the body with vitamins and minerals. Contains carbohydrates in vegetables and fruits, as well as in bread, pasta, potatoes.
Product Compatibility Proteins fats carbohydrates
When sharing a variety of productsdifferently affect the absorption of each other. Proteins, fats and carbohydrates should be taken in small quantities. The basis of the diet should be vegetables and fruits. Also products containing protein. These are eggs, cottage cheese, meat and fish. It is useful to eat potatoes, pasta and bread that is rich in carbohydrates. According to many scientists, proteins and carbohydrates are not considered compatible products and can cause damage to human health.
Getting into the stomach, proteins increase acidity,which stops the digestion of carbohydrate foods, which can only be digested in an alkaline environment. Never combine fat and protein. For example, meat, eggs and vegetable or butter. Otherwise, the fat will prevent the development of gastric juice. Try not to combine sour fruits with proteins. Fruit acids will delay the production of gastric juice in a natural way and interfere with the normal digestion of protein foods. Also this combination of products can lead to fermentation. Remember, the simpler the food, the more useful it is. Healthy nutrition is the key to a long and fulfilling life. Try to eat melon separately from all other products. Also use potatoes and porridge with bread separately, otherwise fermentation and swelling will occur in the intestines, which is fraught with serious complications.
Algorithm for combining products with each other
- It is not recommended to combine the intake of products containing sugar and starch with proteins and sour fruits;
- the time between meals should be at least 4 hours;
- also it is impossible to combine proteins with sugar, flour and margarine.
All foods have a conditional separation between them:
- products having a starch composition;
According to their digestibility in the stomach, food products are classified according to two main points:
- Protein food of animal and vegetable origin. This includes the whole variety of meat and meat products, grains and legumes, eggs, dairy products.
- Starchy foods. This is bread, all products from flour, cereals.
Now you know how much protein is absorbed perone meal. If possible, stick to taking the required amount of it and the daily calorie intake. Observing such not difficult rules, it is possible to normalize a metabolism and to get rid of excess weight. Nutritionists advise not to exceed the consumption of 2500 calories per day. This amount is quite enough to lead a healthy lifestyle, perform physical and mental stress. If you consume excess calories, it will lead to obesity, and the lack will lead to a lack of energy for the structure of healthy cells and loss of endurance. The recommended dose of protein per day is 100 grams, which is 410 calories. Reducing its amount in the body will lead to muscular dystrophy and muscle tissue. Increased protein intake is fraught with an increase in blood homocysteine. Everything should be in moderation. Be healthy!