How to combine foods so that the body gets native protein

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Content

Steps
Tips
What do you need

A native or complete protein is a protein that contains the necessary proportions of 9 amino acids that are important for the human diet. Our body cannot produce 9 out of 20 amino acids, so they should be consumed with food. People who eat different foods of plant and animal origin, as a rule, do not need to worry about additional consumption of native proteins: they will enter the body with food. But vegetarians and those who from time to time refuse to eat meat can combine certain foods to compensate for the lack of native proteins and eat deliciously.

Steps

1 Check out 9 amino acids essential for the body. Native protein contains all of these amino acids, including histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.
2 Common sources of native animal protein include poultry, fish, seafood (including shellfish), meat, cheese, milk, and eggs.
3 There are only 5 plants that are considered to be the main sources of protein: quinoa, buckwheat, hemp seeds, blue-green algae, and soybeans. These are the only sources of native protein for vegetarians.
4 In order to form a native protein in the body, you can combine certain foods. Combine a product that lacks 1 or more amino acids with another that contains the missing and other essential amino acids.
- You need to know what foods can be combined to form a native protein. These include beans and rice, corn and wheat, cereals and dairy products. By combining these foods with meals, you create a native protein.
- Sprinkle cheese on legumes or other vegetables or grains for a delicious meal with native protein.
- For breakfast or a light lunch, eat lentil or bean soup with whole grain crackers or whole grain peanut butter bread.
- Other protein-rich foods include whole grain pasta with peas or broccoli, pita with hummus, or a veggie burger with or without cheese on a whole grain bun.
5 Follow the recommendations for protein intake. It is important that the body gets the recommended amount of protein every day from any source.

Tips

Protein contributes to weight loss and metabolism. It forms high density lipoproteins or good cholesterol, insulin, helps to improve the immune system and antioxidant functions.
If you are not consuming enough protein with your food, you can take protein powder. Mix it with milk, water, juice, coffee, or other beverages for protein shakes or smoothies.