Protein in diet

Protein in diet

Protein was a hot topic in recent times discussed. There is a great confusion about the quantity of protein we need.

For the health of the population, many studies found that of 0.8 grams of protein per kilogram of body weight, or slightly more than 7 grams of protein per 20 pounds. (The athletes need a little more - 1.0 g / kg, that is about 9 grams per 20 pounds - to help raise and / or maintenance of muscle mass). An example: A person who is 150 pounds weighs 68.2 kilograms and is about 55 (68.2 x 0.8) g - almost 2 OZ - proteins per day. This is from person to person depending on the quantity of fat-free mass.

Our body needs proteins for various functions. Hemoglobin transports oxygen, which is an essential of the proteins of the blood, its red color when oxidized. The antibodies that as protection against the disease, consist of proteins. Hormones, some of which consist of amino acids (components of proteins), regulate many systems in our body. It is in particular to the regulation of metabolism, digestion and absorption of nutrients, and the concentration of glucose in the blood. The proteins are also used by our cells for the regulation of water and the movement of nutrients in and outside the cells, mainly because the proteins are part of cell membranes. Furthermore, the proteins involved in blood clotting, acid-base balance, visual and pigmentation.

Considering the fact that we need protein to our bodies to achieve and maintain the basic physiological functions, a balanced diet with low protein content is obviously not a good idea. If your diet is not enough, proteins, you will not be sufficient in many vitamins and minerals, proteins are located in the food. It might shortcomings in the niacin, thiamin, riboflavin, B-12, B-6, iron, calcium and zinc, among others, depending on what you miss the food in your diet. The prolonged effect of low protein content in the long term, the influence of the hand that the function of the immune system, and other irregularities in the bodily functions and above.

As you can see which proteins are an integral part of our work and need. The good news is that it is not difficult enough protein in our diet. May protein foods available from animal and vegetable sources. Animal origin such as meat, fish, poultry, eggs and dairy proteins to the full - all the amino acids our body needs to proteins that we need. Plant sources such as nuts, seeds, legumes (beans, peas, lentils and soybeans), grains (bread and cereals), vegetables and green leafy vegetables, contain incomplete proteins. This means that all the amino acids are located in a meal. Mother Nature is difficult - is missing in some amino acids are in other foods. Rice and beans, which together have all the essential amino acids, they form a complete protein forms. For example, this is a way to ensure that the proteins can vegetarians supplement their diet.

Here is a summary of the content of protein in the different food groups:
1 cup milk 8 g
3 oz. The area of lean meat, fish, poultry or 21 g
1 / 2 cup of beans from 7 g
1 slice of bread 3 grams
1 / 2 cup of cooked vegetables 2 g

Protein foods are relatively quickly and without too much pressure. In the U.S., it is rare to find protein substances deficiencies in the general population. Ours is no longer a problem of the excessive deficit.

Protein in diet