PEr lose, to improve their sporting performance, to put on muscle mass, but also to combat the in appearance of the elderly or those who are making treatments that take away or appetite. For this reason, many took place last year Foods enriched with proteinwith one growth of +18% In only 12 months. Proteins, however, are fundamental for health in general: our body needs it every day: 15-20% of daily calories must come from them. Where to find them? And above all which ones to choose?
Proteins: two great types
There are many types of protein sources, but to simplify we can say that proteins can be divided into those of animal and in those of plant origin. It is good to immediately clarify that the former do not come only from meat, but also from fish, from eggs from milk, that is, by all foods of animal origin, as the latter are not only found in vegetables and legumes, but also in the seeds , in algae, in oils.
«Animal proteins are defined as high biological value and are more complete – he explains Luca Piretta, gastroenterologist and nutritionist at the Campus Biomedical University of Rome – because they contain all essential amino acids without having to resort to particular food combinations ». In plant proteins, however, there are not all essential amino acids, which make the animals “noble”. For this reason, vegetable proteins must always be combined with other foods to make them more complete.
Because proteins are good
These substances have different tasks to make our body work. Often it is thought that they only serve to “make muscles”, but I also carry out an enzymatic and hormonal activity. They work as receptors or ‘binders’ for various substances, including some drugs. Are also involved in the muscle contraction, in the immune response, in blood coagulation and in other areas. For this, they must never be missing in our diet. According to the WHO, the amount of protein that a healthy adult must take every day is approximately 1 gram for each kilo of weight.
“Nobili” sources
There are foods that as they are made are a privileged source of protein. This is the case of Bresaola della Valtellina PGI: A 50 g portion ensures a noble protein content of 16.5 g. “They are the most concentrated proteins for 100 g of food, compared to the other products of the vaccine meat,” clarifies Dr. Piretta.
Valtellina PGI Bresaola: a 50 g portion ensures a noble protein content of 16.5 g (Getty Images)
«Not everyone knows that, if we calculate the protein unit of 100 g of Bresaola della Valtellina PGI (which provide 33.1 g of protein) and make a comparison with other protein sources (salami, white meats, eggs, dairy products …), the salami Typical Valtellinese quietly holds the comparison and in some cases exceeds it “explains the nutritionist. Bresaola, in fact, is one of the most protein foods, thanks to the fact of being dried meat, which maintains a high concentrate of protein equal to the raw material at the origin. In addition, it has no waste and has few fats. One of the problems of foods rich in animal protein, in fact, is that they often also have a high content of saturated fats.
Because bresaola has a plus
The sausage symbol of Valtellina also contains Saziant amino acidslike arginine and lysine. Thus guarantees high bioavailability and a high biological value. «In the face of these nutritional plus it has almost no fat. It contains only 1 gram and 30 mg of cholesterol for a portion of 50 g. In addition, noble proteins, equal to 33.1% of macronutrients and the adequate share of branched amino acids guarantee an additional source of nourishment in moments of intense physical effort. By shortening recovery times, they favor protein synthesis and, consequently, the increase in lean mass “concludes the nutritionist.
Other protein foods
Animal proteins are also present in other cured meats. and foods here are how many are found In 100 grams of:
- Cotto Cotto Cooked 17 g,
- National raw ham 27.8 g
- Mortadella Bologna IGP 15.7
- Whole chicken, leather without baked baked 27.9 g
- eggs 12.4 g
- Hamburger 24.5 g.
It is important to remember, however, that even with proteins should not be exaggerated. However essential to our well -being, a overprotective diet can create serious problems. Not only to the kidneys, but to the whole body. “A regime full of proteins, but without or poor in other elements, can have repercussions on the endocrinological system,” clarifies the nutritionist.
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