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Foods with protein

To the protein consumption to normal, is a modification of normal consumption habits. The largest source of protein in our diet is meat (with an average of 36 grams per day), milk and milk products (with 21 grams per day) and cereal products (with 21 grams per day) dart.

Meat contains on average about 20%, sausage 10 to 20% protein, with meat products fetter mere a slightly higher salary. The protein-rich sausage varieties include boiled ham (18.5%), Pluck worst (19.3%), salami (17.5%), Smoked ham (10.9%), Caveat worst (16.9%), poultry sausage (16.2%).

Lower protein levels have meat sausage (11%), Mitt worst (11.9%), yellow sausage (11.8%), Backwards (12.3%), mot Della (12.4%), liver sausage (12.4%) , Lyons (12.6%), hunting sausage (12.4%), sausage (12.7%), ham sausage (13.3%), blood sausage (13.3%), meat, cheese (12.5%) and liver cheese (12.5%).

Meat and meat products is by far the largest supplier of protein in our diet. A shift in ewe farmer products is only possible because each product approximately equal levels. Excessive intake of protein can therefore only be achieved through a reduction in the high meat consumption significantly reduced.

Fish have levels 15 to 22%. The protein-rich species include tuna (12.5%), halibut (20%), trout (19.5%), Zanier (19.2%), mackerel (18.8%), pike (18.4%), Perch (18.4%), seethe (18.3%) and carp (18%). Lower protein levels are eel (15%), Stein beiges (15.8%), flounder (16.5%), turbot (16.7%), herring (16.8%), plaice (17.1%), Hake (17.2%), cod (17.4%) and Sole (17.5%).

Milk and milk products, which is another major supplier of protein to have in addition a large proportion of the supply of vitamins and minerals. Therefore, the reduction of protein intake by not consuming it is not recommended. The protein levels in drinking milk, yogurt and buttermilk are between 3 to 4%.

The protein-rich cheeses are Parmesan with 36%, processed cheese (such as Edam, Gouda, Tastier), hard cheese (such as Chester, Emanate) and Hazer cheese with 25 to 30% protein to count. Low levels have fresh cheese (such as double cream cheese, cheese layer, dining curd) or cooking with cheese from 10 to 15%. Melting cheese with 13-20% and soft cheese (such as Brie, Camembert, Limburger, Ramada) with 17-26% in between.

Eggs are about 13% from protein, 7g equivalent per egg. Therefore, eggs and egg dishes only in small quantities consumed.

An exception to the vegetables, the legumes (beans, peas and lentils), they contain 20 to 25%, 37% soybean protein. On their consumption should ewe credos in enter at a possible cost waived.

Significant amounts of protein can with nuts and almonds (12 and 25%) protein) or with sweets such as chocolate, marzipan and nougat (5 to 10% protein). On their consumption should be also because of the high fat content may be omitted.

Cereals are to 10 to 12% (rice to 7%) from protein. In flour, the levels are increasing Hausa lungs grad and in the bran. In bread, the protein levels from 5 to 8%.

On the other hand, bear fruit with less than 1% and vegetables with less than 5% protein comparatively little to the total protein intake.

Polyunsaturated fatty acids

Fatty acids with one or more double bonds are called “unsaturated”. Depending on the number of double bonds, there are polyunsaturated fatty acids and polyunsaturated fatty acids.

Polyunsaturated fatty acids
The vital “polyunsaturated fatty acids” such as omega-3 fatty acids have several double bonds and are mainly in nuts, seeds and oils derived, and the seedling of cereals and oils derived (for example, sunflower oil, almond oil, soybean oil, wheat germ, Maize, linseed oil, safflower, pumpkin seed oil, Hassle mussel).

The vegetable oil with the highest proportion of omega-3 fatty acids (a-linoleum acid) comes from the linseed oil (which contains 53%) = linseed oil. Case: 1 -2 teaspoon daily emulsified in Manger open / skimmed Quark as spreads or muslin base.

Walnut oil still contains quite a lot of omega-3 fatty acids (10%), olive oil only 0.5 - 2%. The Omega-3 fatty acids are extremely oxidation sump finlike (i.e., it can easily become rancid). Linseed oil should only be used very fresh and not heated.

A-linoleum acid is used in small amounts in green leafy vegetables such as Portola, spinach, but also in lenses.

Animal products contain relatively little unsaturated fatty acids. Mainly cold-water fish (salmon, cod, mackerel, herring), which is of omega-3 fatty acid-rich diet of plankton, contain much of therapeutically effective Omega-3 fatty acids Decors and epics agent anodic acid and should be 1-2 times per week on the Spiel sepal be set.
Just unsaturated fatty acids

Fatty acids with only one double bond are called “simple unsaturated”. You do not have with the food, which they are, the effect of the latest research results, but much less on lipid metabolism than saturated fats and are therefore recommended.

The easy-unsaturated Lauren is mainly in olive oil before (73%), rapeseed oil (55%), sesame oil (10%), groundnut oil (48%) and the avocado.

They are heat-resistant than polyunsaturated fatty acids and can therefore also for the warm kitchen.

Seasonings you a warm Court as subdued vegetables at the end with a fine cold olive oil, it is not only the healthiest, but also the type of preparation whoosh mocked nester.

Natural foods with carbohydrates

According DGE guidelines you should eat plenty daily: cereals, grain products (preferably from full grain), potatoes, vegetables, legumes and fruits, as a rule of thumb, each 200 grams per day.

Cereals
In whole grains are about 60% carbohydrates. Valuable cereals are oats, s pelt, wheat, rye, barley, brown rice, millet, buckwheat, Aquino, and amaranth. Pay attention to good quality bread as a high proportion of Velcro Ne alem, very quiet finely ground, but not “auger Mahler” should be possible with traditional pasta such as natural fermentation sourdough or yeast.

You can also easily freeze bread. For example, the same amount of valuable vitamins, minerals, trace elements, essential fatty acids and fiber from whole-grain bread to get the eight have quantity of white bread!

Cereals, it cannot only bread to eat, it is also a delicious accompaniment to vegetables. Use different relocates minced meat or gash rotate grain for fillings vegetables (eggplant, peppers, etc.), Alfalfa, B rattling. Good taste pizza, quiche, pasta, pancakes, cakes from finely ground Velcro melon.
Increase the proportion of whole grain products, and then you will also have some white flour products.

Vegetables (legumes)
Legumes are such as lentils, beans, and peas, particularly in combination with cereals an excellent source of protein (about 20% carbohydrates, almost without fat and with plenty of fiber).

Vegetables (with 5 to 10% carbohydrates) and potatoes (with 16% carbohydrates) have a very high nutrient density and contain only 1 to 2% fat. Therefore, they hearts and fresh salads (low fat, but imaginatively prepared) eat vegetables. For example, takes 500 grams per day.

On vegetables, you should never renounce possible and also in the restaurant or to order - but not in the form of chips or butter and cheese swimming. Highly recommended are subdued vegetables with light, spicy sauce or ark staff’s conned, delicious cooking in wok.

Fruit
Fruit is the healthy sweetness of nature (6 - 20% sugar), contains many vitamins, minerals and fiber, low in fat and is ideal for the small “fresh hunger.” Fresh, ripe and suasion erect is most valuable fruit, frozen fruit can easily be used.

Canned fruit should be because of the high sugar supplement be avoided. Also diluted fruit juices are better tolerated, they contain a lot of sugar and no fiber.

Too much fruit sugar at once cannot be fully absorbed and ends up undigested in the colon, where intestinal bacteria fermented raised him, and diarrhea and flatulence can lead to. Sensitive people should better fruit in small portions and eat gauntest.

Carbohydrates - Nutrition Tips

The need for carbohydrates is dependent on the total energy supply. The German Society for Nutrition recommends a 55-60 percent share of carbohydrates in the total energy supply. That’s about 350 grams per day, but at least 140 - 180 g. The largest quantity should slowly restoratively polyps saccharides (starch) are still under dualities polyps saccharides (fiber) of at least 30 grams per day.

In principle applies:
From whole grain products, cereals, vegetables, potatoes, legumes and fruits can you can eat a little more, but as little as possible of sugar, and fat Aug burg smeller.

What is the best carbohydrate?
Carbohydrates as possible from natural food supply not only energy but also contain many vital substances such as vitamins, minerals and trace elements. You have a high nutrient density “and are thus more valuable than the nutrient excerpt flour and sugar. Often they contain the addition of the intestine is so important fiber.

* Foods with “natural carbohydrates”
Select often and much of the following for your diet:
O with natural sugar content: fruit, vegetables, milk, honey
O with natural starch content: Cereals, potatoes, pulses, vegetable
O with natural fiber: cereals and whole grain products, vegetables, fruit, potatoes, legumes, nuts.

* Isolated carbohydrates
Select rare and little of the following to your diet:
O Isolated Sugar:
E.g. isolated grape sugar (glucose, dextrose), isolated fruit sugar (fructose), isolated household sugar (sucrose) and isolated milk sugar (lactose), as set out in sweet drinks and sweets happen.
Isolated o Strength:
E.g. Food starch, to some extent, excerpt flour (white flour)
O isolated, under dualities carbohydrates (fiber):
E.g. isolated cellulose, pectin isolated, limited to: bran - temporarily, they can be used therapeutically. The aim should be an intake in the natural association.

Animal food products often contain less than 7% carbohydrates, no fiber, and often much fat, cholesterol and other unwanted Beloit staffed. The plan mentioned in the dining quantities, however, are allowed if both the quantity of vegetable protein and carbohydrate sources (such as cereals and pulses) increased.

These are lean meat and fish fatter West and cheese preferable. Milk, buttermilk, yogurt, etc. about 4% milk and sugar are also an important vitamin and mineral source, especially for calcium. Economy should, however fat cheeses eat.