A healthy lifestyle triumphantly marches the planet. If earlier in favor was the so-called "heroin chic," now preference is given to a healthy body, since only in it, according to the Latin winged expression, can contain a healthy spirit.
What is protein? Main functions and sources
Without protein, a full life is impossible - this is an axiom. By and large, this is a building material that helps your body grow and maintain cells that form muscles and bones. A middle-aged and middle-aged man needs about 130-160 grams of protein, depending on the activity.
The most rich in protein products of animal origin. So, in descending order:
- Lean meat, poultry, fish, cheese, low fat cottage cheese - more than 15 grams of protein per 100 g of product;
- Fatty meat, meat semi-finished products, high-fat cottage cheese, eggs - 12-15 grams of protein per 100 g of product;
- Kefir, milk, sour cream - less than 10 grams of protein per 100 milliliters of the product. But it is necessary to understand that 100 grams of milk is very little, in contrast to 100 grams of meat. A typical glass has a volume of 250 ml. Hence, to find out how many grams of protein in a glass of milk, it is not so difficult - by applying elementary mathematics we will find out that it is about 9 grams, which, you will agree, is a lot with a total caloric content of 130 kcal.
Milk. Short educational program
From the list of foods rich in protein, it becomes clear that most of them are obtained from milk.
This food product accompanied society at every stage of its development, and we do not touch upon the topic of breast milk, which nurtured and sustained a person from birth.
Without milk and sour milk products, you can not do if you care about your health and are aimed at maintaining muscle mass. Milk protein triggers the process of protein synthesis in muscles after exercise.
How much protein is in the milk? We deduce regularities
There is a direct dependence of the fat content of milk on the percentage of protein in it. On average, this is 2.6-3.8%. It is not recommended at the same time to go to extremes, giving preference to milk fat content of 6% or higher, as well as to strive for a complete fat-free, 2.5% is enough.
|Milk, view||Fat,% per 100 ml||Protein,% per 100ml|
|Milk of donkey||1.5||2.1|
|Milk of a deer||22.4||10.4|
The question of interchangeability
At the beginning of the XIX century, mankind received for the first time such a food product as dry milk. From the very title it is clear what its specificity is - the product has been consistently normalized, pasteurized, condensed and finally dried to the state of powder. This allowed to store milk powder longer, while saving most of the nutrients, including protein. How much protein in the milk is dry? Depends on its fat content. There are the following types:
|Types of milk||Fat,% per 100 grams||Protein,% per 100 grams|
|Whole Milk Powder||26th||25|
|Low-fat dry milk||1||36|
As can be seen from the table above, there is already an inverse dependence of the amount of protein on the amount of fat per 100 grams of milk powder.
Initially, whole milk was used throughout the compilation of a person's daily diet, then so skimmed went to animal feed and confectionery. Now the situation has changed, the second kind of this product is ahead of the curve, as it gives people what they want: the abundance of protein (note how many proteins in skimmed milk powder - more than in chicken breast!) And modest in fat.
How to add protein to food without losing taste? Powdered milk!
Information about low-fat dry milk gives us the opportunity to further enrich the protein with food. Consider this for example cottage cheese casserole. So, the ingredients:
- Dry curd of low fat content - 300 grams;
- Eggs - 2 pieces;
- Skimmed milk powder - 25 grams;
- Starch (better corn) - 20 grams;
- Vanillin - pinch;
- Salt - a pinch;
- Baking powder - 0,5 tsp;
- Sugar (if desired, you can take a vegetable substitute) - to taste.
How much protein in the milk, we found out earlier, this casserole leaves it far behind, giving you 17 grams of protein per 100 grams.
To cook it, heat the oven to 180 C. Separate the proteins from the yolks. Whisk the squirrels with salt until a solid peak. In a separate bowl, mix all other foods until smooth. Gently stir in the curd mass of the protein. Put the resulting dough into a mold and bake for half an hour.
Allow the casserole to cool for 10 minutes, otherwise it will fall apart. Serve with fillings and sauces to taste.
Homemade yoghurt with dry milk
We already know how much protein in milk per 100 grams - 3,6. In yogurt, on one milk it is about the same.
Enrich it with protein can be done alone at home and adding in the process all the same skimmed milk powder. Consider the recipe for yogurtnitsy:
- Milk is low-fat - 1 liter;
- Natural yogurt - 200 grams;
- Skimmed milk powder - 4 tbsp. Spoons with a slide.
Mix yoghurt, powdered milk and 200 ml of plain milk until smooth. Stir the resulting leaven into the remaining 800 ml of milk. Pour out the resulting blank on jars for yogurttnitsy and follow further instructions that are attached to the device.
This recipe is different in that we, in addition to enriching yogurt with additional protein, make it more dense.
This article makes it clear that, despite its not very rich composition in terms of protein (how much protein in milk, see above), this product serves as an excellent source material for cottage cheese, cheese and so on, in which the protein content is greater at times.