Surface that I have enough proteins. “Proteins are essential to build and fix all the cells of your body,” explains Ayla Barmmer, MS, RDN, LDN and founder of Fullwell Fertility. “It supports the creation of enzymes and hormones, stimulates the immune service and is helping to send nutrients. “
I know I am not alone: whether they know it or not, a giant component of women in the United States suffers from a protein deficiency. “Inadequate protein intake can have generalized negative effects on the body, and has an effect on various systems and functions,” explains Barmmer, directory a multitude of symptoms that I am simply not interested in living, in the sensation of weak and reduced force, fragile hair and nails, a reduced capacity to combat infection or disease and disease and intellectual.
When it comes to asking “how many proteins do I need?” The nutritionist also stores some undeniable rules: if you are a sedentary adult, point to a gram for the kilogram that weighs; If you are an active adult, from 1. 6 to 2. 2 grams through the kilogram weighs; And if you are over 65 years old, 1. 2 to 1. 5 grams consisting of kilogram that weighs. So, if it weighs 165 pounds, this translates into 72. 5 kilograms, it is directed to around 145 grams of protein consisting of the day.
UF, it is even more intimidating than I thought. In an attempt to accentuate my protein game, Barmmer has compiled a list of foods to eat as much as the imaginable, and Pantnto with you. 2025 is the year of proteins.
When it comes to gastronomic fish, not everyone has the same amount of protein. There are more than 36 types that the FDA declares as healthy options, and the 4 that are with respect to proteins are tuna (24. 4 grams of protein in a portion of one hundred grams for tuna there), salmon (25. 92 grams in a portion of one hundred grams), cod one hundred grams).
These seeds can be small, but they are strangely powerful. Two tablespoons of hemp seeds have as much protein as two egg whites, as well as with the nine amino acids (rarity), omega-3 and omega-6.
“The eggs are surely components of their weekly rotation, but you need to eat the egg with yellow,” says Barmmer. In a giant egg, you will get around six grams of protein available. “The eggs also have an intelligent dose of hill supported through the brain and the liver and the liver. “
“Although they can and be components of their rotation, do not expect things like Peanut Yetter to be a vital source of protein in their diet,” Levelle Barmmer. “They will give some impulse, but it only requires too much volume and calories to fulfill their protein desires with them. For example, 679 calories of Peanut Endil (7 tablespoons) would be needed to adapt to 175 calories from a portion of 3 ounces of lean meat.
If you are gluten -free, based on plants or according to a total diet, quinoa will be a giant component of your diet. “This grain type seed is one of the rare resources of the total plant protein that offers approximately 8 grams consisting of the cup,” explains Barmmer. “He is also rich in magnesium and fiber. “
Thick and creamy that the ordinary yogurt because the benefits of physical aptitude of the Greek yogurt exceeds the OG variety are fermented. “From the point of view of nutrition, Greek yogurt has sometimes had much more protein, twice more! It is also a fantastic calcium source, which is helping to maintain bones and forged teeth.
Great on social networks recently, cottage cheese has a return. “Only a part of a cup of cottage cheese can supply between 12 and 16 grams of protein,” explains Barmmer. All you have to do is read the label. “It is casein, a slow digestion protein that supports the solution and expansion of the muscles. It is full and rich in calcium. “
Protein powders or collagen peptides are a correct addition to their nutrition if you are looking to develop your intake. “Collagen peptides are a practical, biodispononable and effective means to support collagen desires of your body, specifically as production decreases naturally with age,” explains Barmmer. “Adding them to their nutrition can help young skin, strong joints and the general aptitude of connective tissues. “
“The debate on the sustainability of the flesh is nuanced and requires a different discussion, however, if you can distinguish this and look purely the quality of nutrition, it is difficult to overcome meat,” explains Barmmer. “This is one of the richest protein resources in having nutrients and is a fair concept to come in weekly food plans. “
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