Protein ( protein) in the human diet
Vitamins And Dietary Supplements / / August 12, 2017
Proteins are the building blocks of life.The human body needs proteins to restore and maintain yourself in shape.The basic structure of the protein is a chain of amino acids.
Protein is available in every living cell in the body.Our body needs protein products to build and maintain bones, muscles and skin.We can get proteins in our diet from meat, dairy products, nuts, beans, and some cereals.Protein from meat and other animal products are complete proteins.This means that they contain all the essential amino acid complex that required by the body.Vegetable proteins are defective.The defective proteins lacking essential amino acids that can not be synthesized by the body.They need to combine to get all the amino acids that the body needs.
order for the body get enough dietary protein, it is important to eat protein every day, because the body does not store it as it stores fats or carbohydrates.Man needs on average 50-65 grams of protein per day.
Protein is one of the main components of the skin
Each person needs protein in his diet to help the healthy growth and division of cells and the production of new cells.Protein is also essential for human growth and development during childhood, adolescence, and maternity.
Food sources of protein (protein)
Good sources of protein:
- beans, black beans, lentils, peas or garbanzo beans;
- nuts and seeds, including almonds, walnuts, hazelnuts, peanuts, peanut oil, sunflower seeds (only necessary to monitor the amount eaten because the nuts and seeds have a high content of fat);
- tofu and other soy protein products;
- low-fat dairy products.
When proteins are digested, the human body needs in a number of amino acids from food.Amino acids have to be expendable in large enough quantities for optimal health.
amino acids found in animal sources - such as milk, meat, fish, eggs, as well as vegetable sources - such as soya bean, bean, peanut butter and some cereals (e.g. wheat germ).You do not need to eat only foods of animal origin, to get all the protein required in the diet.
Amino acids are divided into three groups:
Essential amino acids must be in the diet, but should not be eaten at one meal.Their allocation for the whole day is important.Nine essential amino acids - is: Histidine, Isoleucine, Leucine, Liqing, Methionine, Phenylalanine, Threonine, Tryptophan, Valine.
essential amino acids are normally breaks down proteins.These include: alanine, asparagine, aspartic acid, glutamic acid.Conditional
amino acids, usually not significant, except for the illness and stress.These include arginine, cysteine, glutamine, glycine, ornithine, proline, serine, tyrosine.
excess and lack of protein (protein) in the body
diet high in meat can help improve cholesterol levels and the development of diseases - such as for example gout.Protein-rich diet may also enable the load on the kidneys.
balanced diet provides enough protein.Healthy people rarely need protein supplements.
Vegetarians can get enough amino acids by eating a variety of plant proteins.
number of the recommended daily intake of protein is dependent on the age and health of the person.Two or three servings of fatty protein foods to meet the daily needs of most adults.
The recommended size of the protein servings:
- 60-80 g of cooked lean meat, poultry or fish;
- 1/2 cup cooked or dried beans;
- 1 egg, 2 tablespoons of peanut butter or 30 g of cheese.
To find the recommended amount of protein servings for children and adolescents, see age-appropriate diet for
children Choose foods with protein:
- chicken with the skin removed and the meat of the bull, calf, sheep, lamb,.
- cuts of beef or pork - such as top sirloin or tenderloin (cut off any visible fat);
- fish or shellfish.
recommend not to eat more than four eggs per week.Although they are a good source of protein, iron, and are low in saturated fats, eggs, particularly the yolks, a very high content of "bad" cholesterol.We recommend to try the recipes with egg whites only.