Amino acids are the building blocks of proteins. Proteins are used in the body to build and restore muscles, skin, organs and other tissues, as well as to create enzymes and other important substances.
For example, when you eat egg whites:
Egg whites contain proteins. During digestion, proteins are broken down into amino acids. The body uses these amino acids to make its own proteins.
An example of amino acid is leucine. It is especially important for the synthesis of muscle proteins.
There are 20 basic amino acids that the body uses, 9 of which are essential. We have to get those 9 amino acids from food. They are:
- Leucine
- Isoleucine
- Valin
- Lysine
- Methionine
- Phenylalanine
- Threonine
- Tryptophan
- Histidine
They are called essential because the body cannot produce them in sufficient quantities, so we have to take them in with food.
For example, eggs, fish, meat, milk and dairy products generally contain all 9 essential amino acids, which is why they are considered sources of complete proteins.
All foods that contain protein also contain amino acids. Foods particularly rich in protein and essential amino acids are:
- eggs (especially egg whites)
- chicken and turkey
- lean beef
- fish (salmon, tuna, sardines)
- skyr and Greek yogurt
- queso fresco cheese and lean cheese
- soy (soy beans, soy steaks - medallions, pieces and flakes) and tofu
- lentils (green lentils, brown lentils , red lentils and black - beluga)
- peas
- beans
- chickpeas
- quinoa
- pumpkin seeds and sunflower seeds (raw or roasted)
- sesame seeds and tahini
- peanuts and peanut butter
- almonds and other nuts
- whey protein powder
- egg white protein
All types of beans contain essential amino acids, but there is no single ideal ratio of all nine. It is especially rich in lysine, while it has less methionine.
For a varied protein intake, you can combine beans with grains, for example with whole grain bread or quinoa. It is not necessary to eat them in the same meal.
If you use Substack, I invite you to follow me and follow my articles about the nutrition of police officers and firefighters. I hope you will find them interesting and useful. Substack: [Police and Firefighters Nutrition]
Read more:
100 g of protein per day #1: From eggs and Greek yogurt, chicken and tuna
How much protein is needed per day?
Reference values of protein, fiber, carbs and fat
For police officers, a protein shake for muscle mass
More protein recipes
Aminokiseline su gradivni delovi proteina. Proteini se u telu koriste za izgradnju i obnovu misica, koze, organa i drugih tkiva, kao i za stvaranje enzima i drugih vaznih supstanci.
Na primer, kada pojedete belance:
Belance sadrzi proteine. Tokom varenja proteini se razlazu na aminokiseline. Telo te aminokiseline koristi za pravljenje svojih proteina.
Primer aminokiseline je leucin. On je posebno vazan za sintezu misicnih proteina.
Ima 20 osnovnih aminokiselina koje telo koristi, a 9 su esencijalne. Tih 9 aminokiselina moramo dobiti hranom. To su:
- Leucin
- Izoleucin
- Valin
- Lizin
- Metionin
- Fenilalanin
- Treonin
- Triptofan
- Histidin
One se zovu esencijalne zato sto telo ne moze samo da ih proizvede u dovoljnoj kolicini, pa moramo da ih unesemo hranom.
Na primer , jaja, riba, meso, mleko i mlecni proizvodi uglavnom sadrze svih 9 esencijalnih aminokiselina, zbog cega se smatraju izvorima kompletnih proteina.
Sve namirnice koje sadrze proteine sadrze i aminokiseline. Namirnice posebno bogate proteinima i esencijalnim aminokiselinama su:
- jaja (posebno belance)
- piletina i curetina
- nemasna junetina
- riba (losos, tuna, sardina)
- skir i grcki jogurt
- mladi sir i posni sir
- soja (soja zrno, sojine snicle - medaljoni, komadici i ljuspice) i tofu
- socivo (zeleno socivo, braon socivo, crveno socivo i crno - beluga)
- grasak
- pasulj
- leblebije
- kinoa
- semenke bundeve i semenke suncokreta (sirove ili pecene)
- susam i libijski krem od susama - tahini
- kikiriki i puter od kikirikija
- bademi i drugi orasasti plodovi
- proteinski prah od surutke
- protein od belanceta
Sve vrste pasulja sadrze esencijalne aminokiseline, ali nema samostalno idealan odnos svih devet. Posebno je bogat lizinom, dok ima manje metionina.
Za raznovrstan unos proteina mozete kombinovati pasulj sa zitaricama, na primer sa hlebom od celog zrna ili kinoom. Nije neophodno da ih jedete u istom obroku.
Ako koristite Substack, pozivam vas da me zapratite i pratite moje tekstove o ishrani policajaca i vatrogasaca. Nadam se da ce vam biti zanimljivi i korisni. Napomena: na engleskom jeziku. Substack: [Police and Firefighters Nutrition]
Procitajte jos:
100 g proteina na dan #1: Od jaja i grckog jogurta, piletine i tune
Koliko proteina je potrebno dnevno?
Referentne vrednosti proteina, vlakana, UH i masti
Za policajce proteinski sejk za misicnu masu
Proteinski recepti za posle treninga
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