Most people need 20-30 grams of proteins at each meal.
The most popular food for breakfast missing a key element – proteins. But why we really need proteins, and what are the best ways to fit them into our diet?
“Proteins help us to maintain muscle tone,” says Melinda Johnson, and points out that “as we get older, so we are reduced and muscle tone, and therein lies the problem with regard to our body weight. One of the most important cause of weight gain is loss muscle mass which replaces the fat.”
By this, the muscles are the key to quality of life – which is why so many older people have problems with balance, which can lead to life-threatening falls.
How much proteins and how to take them
Most people need 20-30 grams of proteins at each meal, which can be a challenge when it comes to the first meal of the day.
Day 1: Two slices of whole grain spread with one teaspoon of peanut butter on them and arrange sliced bananas. Total: 22 grams of protein.
Day 2: Prepare smoothies half a cup of strawberries, Greek yogurt 170 grams, 20 grams of raw oatmeal, a little honey and a deciliter of skim or soy milk. Total: 21 grams of protein.
Day 3: Prepare a Mediterranean sandwich form bread whole grains, 4 tablespoons of hummus, slices of tomato, 30 grams of goat cheese and 20 grams of chopped almonds. Drink a cup of coffee with skim milk. Total: 22 grams of protein.
Day 4: halve the melon and fill it with 10 decagrams of fresh cheese. Total: 25 grams of protein.
Day 5: Have your own Burrito from corn tortillas, which will interlard with 2 beaten eggs, onion, 50 grams of black beans and Mexican salsa. Total: 25 grams of protein.
Day 6: Cook porridge than 60 grams of dry oatmeal, 3 deciliter of skim milk, 30 grams of chopped walnuts and 1 chopped apple. Sprinkle with cinnamon and sprinkle honey. Total: 24 grams of protein.