Protein

Health Tips

Protein is the basis of life, its structural element. No living organism can do without protein, from viruses to humans. There are more than 5 million different proteins in the human body.

Protein molecules are made up of 20 amino acids; there can be many variations in the combination of amino acids. In our body, only 10 amino acids are synthesized – these are the so-called nonessential amino acids. They can be synthesized from the metabolic products of carbohydrates and fats. The remaining 10 amino acids are not synthesized in the body. These are essential amino acids. It is clear that they must be ingested with food.

Functions of proteins in the body

It is protein that maintains a “lean” body weight, a sufficient ratio of which guarantees us active calorie burning.

More intense protein metabolism occurs in childhood, with active muscular work (during sports training, hard physical work), during pregnancy and lactation, during menstruation in women and spermatogenesis in men. In all these cases, the body’s need for proteins sharply increases.

An adult engaged in mental work and undergoing moderate physical activity should receive 100-120 g of protein per day.

People who perform heavy physical work need 130-150 g of protein per day. Children aged 1-3 years should receive 55 g of protein, aged 4-6 years – 72 g of protein, aged 7-9 years – 89 g of protein, aged 10-12 years – 100 g of protein, aged 13- 15 years – 106 g of protein per day.

And if you want to get this volume, for example, from eggs, then you will have to consume them at least dozens – one egg contains 7g. squirrel. Therefore, it will be much more useful to eat 100g. a serving of dietary chicken breast, with which your body will receive 20 g of such a valuable substance.

For humans, the proteins of meat, milk, eggs are more valuable, since their amino acid composition is closer to the amino acid composition of human organs and tissues.The disputes of nutritionists about replacing animal protein with vegetable protein have practically subsided: all studies have confirmed the correctness of the theory of balanced nutrition: the body needs both vegetable and animal proteins equally.

Plant protein foods should be eaten much more than animal foods, although the percentage of protein in soy (35%) and peas (26%) exceeds its content in meat (18-22%), fish (17-22%), eggs (13 %).

The record holder for protein content is cheese – it contains 20-36% protein. Excellent sources of complete protein are many animal products: milk, cottage cheese, eggs, meat, fish.

Scientists have proven that the exclusion of proteins from food, even for a short time, leads to serious disorders and irreversible pathological phenomena, while the exclusion of carbohydrates and fats from food for a long time usually does not cause significant damage.

With insufficient intake of proteins from food, the body activates its reserves: the proteins of various organs and tissues (liver, blood serum, etc.) break down to form free amino acids.

Proteins and amino acids do not accumulate and are not deposited in tissues, unlike fats and carbohydrates. That is why the human body needs a constant supply of protein foods.

Chronic lack of protein in the diet quickly leads to the appearance of early signs of aging: the skin loses its elasticity, becomes dry and flabby, premature wrinkles form, and lethargy appears.

Protein deficiency is also detrimental to hair. Hair is built from sparingly soluble proteins – keratins. With insufficient intake of protein in the body, hair grows poorly, thins out.

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