Amino acids
There are 20 L-amino acids, or ordinary amino acids: alanine, arginine, asparagine, aspartic acid, cysteine, glutamic acid, glutamine, glycine, histidine, isoleucine, leucine, lysine, methionine, phenylalanine, proline, serine, threonine, tryptophan, tyrosine and valine; from their metabolism it is possible to obtain more than 500 molecules, but almost all of them can be synthesized by the human organism. The only ones that need the introduction with the diet are called essential and for the adult they are: phenylalanine, leucine, isoleucine, lysine, methionine, threonine, tryptophan and valine, while for the child there are 2 more, respectively: histidine and arginine.
More information on proteins
Proteins perform numerous functions; among the most important are: structural, bioregulatory, immune, transport, cell membrane channel, energetic, hormonal, neurotransmission, etc.
Dietary protein intake therefore has the function of meeting all the biological needs of the organism, which differ mainly in terms of: age, sex, physical activity, body structure and muscle mass, special pathological or physiological conditions.
A healthy, sedentary adult organism can survive with 0.75 grams (g) per kilogram (kg) of weight (physiological, not overweight or underweight), while a growing subject needs about 1.5 g / kg.
Sportsmen, athletes, pregnant and sick women need a more detailed estimate than that obtainable through the tables referring to the general population.
with low fat content.of burrowing animals (rabbit) or poultry (mainly chicken and turkey). Lean proteins of veal (young bovine), horses, some fishery products (molluscs, crustaceans and fish), egg white and skimmed yogurt are also frequently consumed.
On the contrary, legumes associated with cereals are less used (a technique useful for improving their biological value) and lean proteins deriving from game, frogs, land snails and ostrich muscle are almost totally ignored.
Table of "lean proteins" (values per 100g of edible portion)
As can be seen from the above values, almost all lean proteins have a very low cholesterol intake, with the exception of some molluscs and some crustaceans (in the table in red).
The following were deliberately excluded: tofu, soy milk and low-fat cottage cheese, as the lipid profile differs too much from that of meat foods, and for the same reason it was decided NOT to include legumes due to the excessive importance of carbohydrate profile, legumes, especially if associated with cereals, boast a good protein content and quality ... but these are in any case not comparable to those of lean meat, fishery products and egg white.
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