[ARTIKEL] 18 Oct 2021

Food Choices Source Lean Protein

You already know that consuming protein is essential in any diet. However, to maintain a healthy weight and heart, choose a lean source.

A balanced diet is essential for good health and involves three main macronutrients: fat, carbohydrates, and protein.

Adequate protein intake is essential for overall body health ranging from bones, muscles, skin, and blood all consisting of protein. In addition to these functions, proteins help repair and regenerate cells in the body.

To lose weight, protein can also help, as it helps the brain recognize the hormone leptin, which can keep you full longer and give your body energy. The results of a study conducted by Rima Kleiner showed that consuming protein increases leptin, which increases satiety.

How much protein do you need? Base on

According to the AHA, the Centers for Disease Control and Prevention recommends that 10 to 35 percent of your calories come from protein — that's roughly 46 grams (g) of protein for adult women and 56 g for adult men.

Here is a list of foods that are high in protein and low in fat :

1. Turkey Meat

Every 4 ounces of raw turkey meat has about 167 calories, 22.2 g of protein, 2.3 g of saturated fat, and 8.6 g of fat. Four ounces of ground meat, on the other hand, has about 30 g of fat and 12 g of saturated fat. Turkey meat can also be used as a substitute for chicken or beef.

2. Chicken Meat

If you like chicken, you can choose the chest and you can consume it without skin to make it lower in fat. One small skinless chicken breast contains 185 calories, 31.1 g of protein, 1.06 g of saturated fat, and 5.72 g of total fat.

3. Lean Beef

Beef does not completely need to be avoided when choosing foods that are high in protein and low in fat. You can cut the beef without fat. According to the USDA 4 ounces of lean beef has about 170 calories, 23 g of protein, 3.49 g of saturated fat, and 8g of total fat, 2.4 mcg of vitamin B12 (100 percent DV) and 2.7 mg of iron (15 percent DV).

4. Nuts

Legumes and legumes are lean vegetable proteins that are naturally cholesterol-free and also high in fiber, folate, and phytate, which are plant-based antioxidants that can help reduce the risk of heart disease, high blood pressure, and certain types of cancer.

According to USDA, 1/2 cup of chickpeas contains about 160 calories, 10 g of protein, no saturated fat, 2g total fat, and 5g fiber (17 per cent DV). If you prefer lentils, 1/4 cup contains about 140 calories, 11g of protein, no saturated fat, 0.9g of total fat, and 10g of fiber (35 per cent DV).

5. Low-Fat Milk

A cup of low-fat milk has about 120 calories, 10 g of protein, 1.51 g of saturated fat, If you can tolerate dairy products, low-fat milk is an alternative lean protein source that you can choose from. Milk also contains calcium which is good for bone and dental health.

6. Unsalted Yogurt

Another dairy product that you can choose as a sumber low protein lemak is fresh yogurt. Every 1/2 cup has about 35 calories, 3 g of protein, 1 g of saturated fat, and 1.5 g of total fat.

In addition to being delicious to consume, live cultures in yogurt help stabilize healthy gut bacteria that are usually present in the intestines. It can improve bowel function, which can help relieve symptoms of irritable bowel syndrome, fungal infections and constipation.

7. Salmon

Salmon is not the only lean protein seafood. Tuna also falls into this category, as it also contains heart-healthy omega-3 fatty acids to protect your heart and fight inflammation. Three ounces of tuna has about 1.2 g of omega-3 fatty acids.

8. Tuna

Tuna is one of the highest sources of protein among many types of fish. According to USDA Per 100 g tuna has 96.3 calories, 20.3 g protein, 0.24 g saturated fat, and 0.64 g total fat.

9. Know

Tofu is a good source of plant-based protein, tofu is a great option for those who avoid eating animal products, and is naturally cholesterol-free.

10. Cottage cheese

Cottage cheese is a type of soft cheese that is in the form of a bunch of curds and has a slightly sour taste. 1/2 cup of cottage cheese has about 110 calories, 9g of protein, about 3g of saturated fat, 5g of total fat, and 150mg of calcium.

11. Egg

One whole egg has 74.4 calories, 6.24 g of protein, 1.61 g of saturated fat, and 5.01 g of total fat. In addition to being a great source of protein, eggs contain carotenoid antioxidants (lutein and zeaxanthin), which can help prevent macular degeneration (visual impairment in the elderly).

12. Liver

Liver is one of the foods to choose from if you are looking for a source of protein and very low in fat. 4 ounces of raw chicken liver has 134 calories, 19.1 g of protein, 1.8 g of saturated fat, and 5.4 g of total fat. It also includes 10 mg of iron.

Thus 12 foods are rich in protein sources but low in fat. Hopefully with this article can add insight we choose foods that are suitable protein sources when undergoing a diet program. In addition, do not forget to also use coconut fried minyak Mamaco to process various types of food.

Using Mamaco coconut cooking oil for cooking does not cause piles of fat in the stomach, the diluted texture of mamaco coconut cooking oil will be easily digested in the body and converted into energy so it is suitable for use when undergoing a weight loss program.

Read also : Jadwal Dan Menu Harian Untuk Program Diet