you need
  • - meat;
  • - dairy products;
  • - nuts;
  • - legumes;
  • - cereals;
  • - soya meat;
  • - soy sprouts;
  • - protein shakes.
most protein deficiency is dangerous for people younger than 21 years.After all this time people most intensively growing and developing.A building material for muscles, bones and tendons of the body takes it from protein.Therefore, the lack of useful substances can lead to stunted growth and development.If a person in this age there is a shortage of protein, it is an urgent need to make up, not looking at diet and beliefs.Eat meat, especially red.It will just make up for the lack.
If you are over 21, and you absolutely do not want to eat meat, replace it with other foods rich i
n protein.These include many dairy products: low-fat cottage cheese, hard cheese, kefir, cream, sour cream.The first two types of protein can reach 15 grams per hundred grams of the product.
If you can not eat dairy products, and (many vegetarians do not currently allow them to have), turn your attention to the nuts and legumes.In beans and peas also contain a record amount of protein.Peas can be eaten raw, but can be made from a variety of cereal or add it to soups.Get in the habit several times a day to eat a handful of nuts.This will help compensate for a deficiency of the protein.
Enter in the diet of a variety of cereals: barley, semolina, rice, buckwheat, millet.In these products less protein, 5 to 10 grams per hundred grams of product.But still, to use them for food, you can fill in the necessary amount of protein for the body.
Be sure to eat cereals
purchased in the store soy meat.Cook can be dozens of different ways, but in appearance it resembles ordinary.Eat this product at least once a day.Also use in food soy sprouts (they can be eaten raw), they contain about 9 grams of protein.
Eat a variety of protein shakes.Basically, these products are recommended by bodybuilders, but they are great for people suffering from protein deficiency.Do not replace the food on protein shakes, as recommended by the athletes.Eat them with your usual diet.