Protein is one of the most important micro nutrients required for the body to function properly. Protein is the most important of the elements that make up the body. It is called the food of our muscles. But when the muscles are fed more food than necessary, the side effects can also be seen. Shamim Khan is giving information about how much protein our body needs and how to fulfill it
Helpful in reducing weight
Digestion of protein takes longer. This simply means that more calorie burn occurs in this process. It feels late enough to be full. If you increase the amount of protein in your food and reduce the amount of fat, it will help you to lose weight.
Keep bones and tissues healthy
Protein also keeps the heart and lungs tissue healthy. Apart from the health of tissues and muscles, we also need protein to keep bones, ligaments, tendons and other connective tissues healthy.
Maintain body functioning properly
Protein is necessary for the body to function smoothly. It gives us energy, strengthens the immune system, removes toxins from the body and maintains the pH level of the body. Protein also maintains mood and reduces stress levels.
Keep hair and skin healthy
Like other organs and bones, skin, hair and nails are also made of protein. Skin intake becomes loose and wrinkled by consuming small amounts of protein.
Best sources of protein
'Eggs' Chicken' Milk and Milk Products' Meat 'Fish' Soyabean 'Pulses' Dry Fruits' Leafy Vegetables etc.
When to eat protein
Eggs 'chicken' milk and milk products 'meat' fish 'soyabean' pulses 'dry fruits' leafy vegetables etc.
When to eat protein
The time to take protein rich food depends on our fitness at times. According to the International Society of Sports Nutrition, protein-rich substances can be taken at any time up to 2 hours after work out, because this is the time when muscle is developing.
Excessive protein can make you sick
Research says that high intake of protein causes harm to your body. This increases the amount of ketone in the body, which is a toxic substance.
gaining weight
If you consume more protein than you need, then your weight will increase rather than decrease. People usually include high protein in food to help lose weight.
Organ damage
Consuming more protein than is necessary, can damage our organs. Especially if there is any problem related to the kidneys, then you should consume a limited amount of protein. If you have any liver related problems, do not consume too much protein, as this will increase the amount of ammonia and other toxic substances in the blood.
High cholesterol
Animal based high protein diet also increases cholesterol levels in the body. The saturated and trans fats present in it are harmful to our health.
Protein supplements
There is a plethora of natural foods rich in protein, yet protein supplements are available in the market to meet the protein deficiency. Due to the easy process of mixing it directly with milk, it attracts people. But also know its dangers.
Plant Protein vs Animal Protein
A complete protein is one that contains all the essential amino acids. Proteins from animals fall into this category. The protein found in our body is similar to this, so our body uses them more intensely. One or more amino acids are found less in plant products. These are considered to be better than the protein from non-vegetarian food, as they contain less fat, less cholesterol, and a lot of dietary fiber.
How much protein do you need
2-4 year olds 10 grams
Children 5-12 years old 19-34 grams
13-18 year old boys 52 grams
Girls 13-18
Young male 56 grams
Young women 46 grams
Special things
- Eggs are considered the best source of protein. It contains nine essential amino acids, which our body is not able to produce naturally.
- There are four calories in one gram of protein.
- 18-20 percent weight of our body is due to protein.
- Most essential amino acids in plant products are found in soybean. In addition, these amino acids are found only in meat.
- At least 10 percent of the total calories and at least 35 percent must come from protein. If you do a lot of manual labor, then you should consume 35 calories per kilogram of your weight.
Protein Amounts in Different Foods
Protein content per 100 grams
Goat Meat 19-32
Soybeans 30-32
Cashews 25-27
Chicken 21-28
Cheese 18-20
Peanut 21-23
Almond 21
Walnut 16
Curd 10
Egg (One) 06
What is research called (in figure grams)
- A research conducted in Sweden in 2007 has revealed that people who are taking a low-cholesterol diet should avoid eggs. Egg yolks
0 Comments