1. When you go to bed, take these legumes and fill them with water.If you squeeze a little lemon into this water or splash a little kefir, it will be absolutely gorgeous.They poured it in and forgot for 12 hours, then after work they came, drained this water, mixed everything and finished cooking these legumes.Firstly, it will boil faster, and secondly, when it’s ready, add salt and a little pepper, add a spice at the tip of a knife - asafoetida, an analogue of garlic, in fact, it’s incredibly smelly, so at the very tip, don’t spoil the product for yourself.But this asafoetida causes you to not have any bloating.

So, 1 gram of protein per kilogram of weight is actually how much you need to absorb today.There is no such thing as an ideal digestion process that would be able to digest all the protein 100%.Therefore, 1/3 of poop contains some undigested components.This is fine.We will receive 70% in the form of amino acids, and 30% simply will not be absorbed.You also know why protein from plant cells cannot be absorbed, because our digestive enzymes simply cannot break through, for example, oats.This is a very dense grain.Our digestive enzymes cannot penetrate the dense grain of oats.So what is it?It is torn into pieces, that is, we get oatmeal, we do not eat oats, and here the bioavailability is a little higher, but it is still quite low.

Now do the math for your husband - multiply his weight by 1.2, or for your son, please do the math.I talked in the morning and we probably have two athletes: one girl runs 10 kilometers three times a week - she’s an athlete, and the other does yoga endlessly.You can make yourself 1.2 grams per kilogram of weight, but if you do not have allergies, autoimmune diseases and you completely digest food, then yes.Okay, I did the math for my man.So, look, now write this data in your notes.Write like this: the lower limit of the norm - and what you just calculated for me.Now we will look at the upper limit of the norm.The upper limit of normal, what is it?If we are not able to absorb all the protein with our enzymes, if we are not 25 years old and we do not have one hundred percent enzymatic activity, then in theory, in order to absorb as much as you wrote to me, we should eat a little more, you know.We should eat 50% more.Let's now add half of this amount to the lower limit of the norm.

For example, Leonid has 68 kg.68 divided by 2 is 34. 68+34 is 102 grams.protein (this is the upper limit of normal).Now write down the upper limit of the norm, and give yourself the first number plus 50 percent.Why am I doing this, if you suddenly don’t eat at the lower limit of the norm, you will know that you can float between 1 and 2 digits, you know.This is very important.A person can eat either protein or starch.I want you to still eat up some protein.Who should not go to the upper limit?People who do not digest food, with autoimmune and allergic diseases, people who do not move.You do not have the right to import construction materials and not work.If you import building material, you must build.This means that you must exercise daily, and if you don’t, you can’t.And the fourth group of people who should not exceed the upper limit of protein intake are people over 60 years of age.Because food is underdigested.