1. Fatty sea fish
Essential as an easily digestible protein and source of Omega-3, phospholipids, phosphorus, calcium and other microelements.
2. Sauerkraut
It is packed with probiotics, fiber, and a record holder for vitamin C content, which increases collagen digestibility.
3. fruit
The best option is to consume it fresh without heat treatment, prepare fruit drinks or five-minute jellies and compotes. They go well with protein products: cottage cheese and meat.
4. Beef
Ideal for baking or stewing. Steaming meat will be difficult, but you can also fry it, without adding oil, for example on the grill. And use it in combination with plenty of fibre: vegetables and herbs.
5. Cottage cheese
When choosing cottage cheese, the first rule is to focus on its freshness. The product must be pasteurized. This is especially important for children and people with reduced immunity. The ideal fat content for better calcium absorption is 2.5-5%.
“Low-fat cottage cheese is nonsense. 18% fat content is too much, it is already cheese, and it is important to keep in mind that protein dishes are different: this is fish, this is beef, this is cottage cheese. I need all of them, all kinds of proteins,” Anastasia Tarasko clarified.
The WHO’s recommended lower limit for protein intake is 0.8 grams per kilogram of a person’s weight; below this limit it is already dangerous for health. But children, adolescents, pregnant women, breastfeeding women and the elderly need more. For children, this is equivalent to 2 grams of protein per kilogram, for an adult it is about 1.2 to 1.5 grams.
It should be noted that any protein product is not 100 percent protein. Therefore, when determining the portion at a time, you can be guided by the size of your palm or fist. Accordingly, for men the portions will be larger, for women – smaller. One palm of your hand three times a day of a protein-rich product will be enough: cottage cheese, beef, fish, chicken or eggs.
It is also good to alternate between meat and fish.
“A little more about eggs. It is not only protein that is useful in them. The yolk is a source of vitamins A, E and vitamin D, which are also necessary for joint health (by the way, like butter, especially in baby food),” concluded Dr. Tarasco.
