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well, most of the protein from animal based foods are complete protein such as egg, meat, fish and poultry,however, some of the protein from plant based foods have complete protein like tofu, soy and quinoa also, you can mix grains with beans in one meal to get a complete protein from plant for example, mix rice with lentils. I hope that answer your question..
The meat, poultry, fish, eggs,milk and Yogurt ، beans and nuts are good sources of protein and vitamin "B", iron and zinc and amino acids ، Calcium and fiber . Meat consumption should be in moderation in a way because it is high fat. You can choose lean meats, with the removal of skin from poultry to reduce saturated fat. The food pyramid guidelines recommend the consumption of 2 to 3 servings of protein a day.
Proteins: Proteins are the nutrient essential for body composition hormones and muscle tissue and nerve and blood cells and the human body needs a day so that the body does not store it from some other nutrients, there are proteins abundant in meat, fish and birds as well as milk, cheese and eggs, and these are called full protein because they contain all the amino amino. Proteins are also found in grains such as soybeans, lentils, peanuts, these are called incomplete proteins because they contain only a few amino acids. The average individual demand of protein per day in normal conditions about 60 to 70 grams per day, or more precisely, it needs one gram of protein per kilogram of body weight. This is little more than a need during the muscular effort or stage of pregnancy and lactation.
Vegetable protein: beans red or green or white,bean sprouts lentils, chickpeas and beans, bean, peas, rice, peanut butter, soy and tofu
Or quinoa and nuts.
Vegetables and fruits: There are many vegetables and fruits, which also contain proteins (such as guava, avocado, asparagus, broccoli or Venus, as well as broccoli, spinach and corn).
Proteins are divided according to the characteristics of the food:
* Complete proteins (high quality proteins) are proteins contain all the essential amino acids and in sufficient quantities to ensure the needs of the body crisis, growth and maintenance of damaged tissue. Examples include all animal proteins (except gelatin), such as eggs, milk, meat, fish and poultry protein.
* Proteins are incomplete (low quality proteins) are proteins lacking essential amino or more acid and be the amino where the amount is not sufficient to secure the needed body, and its example plant proteins such as wheat, rice, pulses, seeds and other except soybean is one of the full proteins.
* Complete proteins in part: They contain small amounts of a basic amino acid and as a result is able to sustain life, but not conducive to growth. Such as some cereals, beans, nuts and cereals and pulses helps eat together in the production of a sufficient mixture of protein synthesis in the body.
The aim of combining proteins missing together to form a complete protein, it is necessary to deal with many amounts of all the essential amino acids, such as the combination of beans, brown rice or lentils with rice, where both are rich in protein, but they both lacked one or more of the essential amino acids, and when combining them we get a complete protein as a substitute for meat, in addition to being a high quality.
