Crisis protein menu
In terms of the importance of proteins in our diet occupy a leading place. Therefore, today we will talk about them.
In connection with the current situation in our country, sharply increased prices for sports supplements and products in stores, it would be worth sorting out the best and at the same time budget sources of protein. After analyzing the market for protein products, I have compiled a list that will help you save money and continue to progress.
I will start, perhaps, with the cheapest and highest - quality source of protein-egg. This protein can be called a standard, it has the highest biological value. Many bodybuilders have used and are using it as a priority. For example, a four-time winner of the tournament "Mr. Olympia" Jay Cutler ate 25-30 of protein daily. Egg white consists of almost 100% albumin, while the yolk contains seven types of protein.
On average, one CO-category chicken egg contains 6 g of protein, 0.3 g of carbohydrates, and 6 g of fat. If you remove the yolk, the indicators of BZHU will become 4/0/0. The cost of a dozen eggs of the CO category ranges from 60 to 80 rubles. That is, you will pay this amount for 60 grams of protein, which is very profitable.
The second place in our list will be low-fat cottage cheese (0-5 %) and low-fat cheese (12-17%). These types of products contain mostly the protein casein, which is digested for a long time and supplies the body with the necessary amino acids for 4-6 hours. Despite the fact that both products contain the same type of protein, cheese is digested somewhat faster, since in the process of making it, enzymes are used that partially destroy the integrity of the protein molecule casein.
For 100 grams of low-fat cottage cheese, we have 16-18 g of protein, 0 g of fat and 2-3 g of carbohydrates. At the cost of an average pack of cottage cheese 180-220 g is from 60 to 80 rubles. That is, for this amount, we get 30-40 g of protein.
100 grams of low-fat cheese (12 %) contain 30 g of protein, 12 g of fat, 2-3 g of carbohydrates. The cost per kilogram is 450 rubles, that is, a 100-gram piece containing 30 g of protein will cost 45 rubles. This shows that cheese as a source of protein is more profitable than cottage cheese, but it contains more fat. Unfortunately, low-fat cheese
you won't find it. Buying sliced cheese is much less profitable.
On the third line of our hit parade of profitable protein products is squid. This is a very convenient and affordable product. Squid is perfect for everyone, as it contains easily digestible full-fledged protein in large quantities. If you open any website with recipes, you can find a lot of ways to cook it delicious. Per 100 g squid contains 18 g of protein,
2 g of fat and 2 g of carbohydrates. The cost per 1 kg will be approximately 180-220 rubles. In terms of 100 g, we get 20 rubles for 18 g of protein.
Chicken fillet can only be put in fourth place. Because of the crisis, the price of chicken has increased significantly, which does not give it the right to become a leader. But chicken breast is still an excellent protein product, and almost fat-free. Per 100 g of skinless breast: 22 g protein, 0.3 g fat, 0.2 g carbohydrates.
In the fifth place, you can put fish, such as cod or telapia. The protein value of fish is very high, and its fatty varieties are also a source of essential omega-3 fatty acids. Connective tissue in it is not as much as in meat, which is why fish is very easy to digest. For 100 g of cod fillets, there is 18 g of protein, 0.5 g of fat and 0 g of carbohydrates. It will cost you 1 kg of fish in 300 rubles, that is, 18 grams of protein for 30 rubles.
The disadvantage of fish, because of which it is only in fifth place, is that it is often available in frozen form and therefore can contain a lot of frozen water, which reduces the actual weight of the purchased protein product. The diet can also include canned fish in its own juice. This option, of course, is worse than fresh, but when there is no time or opportunity to cook, it turns out a very convenient product. The price starts from 230 rubles for 1 kg of fillet and can reach 350.
In the sixth place, we will place milk and dairy products. Unfortunately, not all people can tolerate milk due to a lack of necessary digestive enzymes, but if you are one of the lucky ones who have no problems with milk, then this is a very easy-to-use product that does not need to be prepared. It is easy to drink 1 liter of milk a day, but you will get 28 g of full protein. It is better to use dairy products with a minimum amount of fat. Kefir can serve as an alternative to milk. In addition to nutrients, it contains lactic acid bacteria that feed the intestinal microflora.
In one liter of milk or kefir of 1% fat content, you will find about 30 g of protein, 10 g of fat and 35-45 g of carbohydrates.
The cost of 1 liter of milk and kefir is about 50 rubles.
The seventh line should be given to various offal products that you can easily find in stores in your city for a small price. You may not even have tried them, and the crisis is the moment when you need to make changes to your diet. Despite their low cost, they are still in last place, since the amino acid composition of offal is not the best among sources of animal protein.
I'll start with the chicken ventricles. In addition to their high protein content and lack of fat and carbohydrates, they are very pleasant to the taste. They are usually boiled or stewed. The ventricles contain a lot of iron and folic acid. Per 100 g: 18 g protein, 1 g fat and 0 g carbohydrates. The cost for 1 kg will be approximately 130-150 rubles.
Beef liver is another very affordable type of protein. The liver has always been valued for its content of all essential amino acids and a large number of b vitamins. Each of you will find a lot of simple and delicious recipes for cooking this product, and may be the result of this will serve as a further use of the liver in your diet. Per 100 g of liver: 20 g of protein, 3 g of fat and 4 g of carbohydrates. The cost will be only 160-180 rubles per 1 kg.
Beef lungs are the most valuable product for cooks, they can be used to prepare many delicious dishes, most often as a heat treatment, stewing is used. But first, they are boiled for 20 minutes with a Bay leaf under the load, so that they do not pop up. The cost of 1 kg of lungs is 100 rubles. BZHU per 100 g: 18 g of protein, 2 g of fat and 0 g of carbohydrates.
Beef kidneys contain many vitamins and are rich in enzymes. Methods of heat treatment they have a lot, as well as dishes from them. Per 100 g: 15 g protein, 2 g fat and 0 g carbohydrates. The cost of 1 kg of kidneys varies from 90 to 130 rubles.
I wish you to choose and discover new types of protein! Because the crisis is just a reason for change, not despair.
