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Cynthia Awad wrote in the newspaper "Republic":
You certainly know that proteins are very important for the body, they are essential for general health and muscle growth, which is particularly well preserved. But did you know that these foods are not the same and you probably do not provide your body enough dose and good quality, as you think?
"About 20% of the body's functions depend on protein levels, such as immunity, vision, hormones, enzymes, digestive and reproductive organs, blood circulation, and the transport of oxygen to various organs of the body, "nutritionist Natalie Gabriyan told the Republican. For daily needs, neonates need 2.2 g per kg per day, children aged 1 to 4 1.6 g, boys 1.8 g and adults 0.8 g although in some cases the numbers change. Such as weight and sports goals. But as a rule, between 10 and 20% of a person's total calories should come from proteins. For example, if you get 2,000 calories a day, you should have at least 200 calories of protein. "
Amino acids
"The proteins are made from a combination of 20 amino acids, and the body needs them to repair the tissues, form a new group, disassemble the food and complete its functions," said Gabriyan. Among these amino acids, there are nine species called "essential" because the body can not produce them alone, and must therefore be obtained through food. The remaining 11 amino acids are naturally released by the body, so there is no need to worry about their sources. "
"From this, the proteins have been divided into two types: the whole containing all the essential amino acids and the incomplete acids containing only a few.If you eat meat, fish or n & # 39; 39, eat none, but eggs and dairy products, you will bring to your body all the amino acids essential to its availability in all the proteins present in animal sources such as meat, fish, chicken, dairy products , eggs, etc. And seafood.
But what about vegetable sources? "Beans, cereals, nuts and seeds contain some of these essential amino acids, but not all of them, so plant proteins are said to be incomplete, but do not worry, if you do not take any protein the good news is that you can get a high dose of all the essential amino acids by mixing two types of incomplete proteins, such as legumes (peas, peas, lentils, beans or chickpeas) or nuts, or seeds, so you get a plate filled with whole proteins.
The importance of eating beans or lentils with rice, pasta with peas or other cereals, lentil soup with crackers, wholemeal bread or peanut butter slices, roasted nuts with seeds and Greek milk, chickpeas with tahini, cereals With a little honey or nuts or fruit, especially guava, avocado, apricot, kiwi, berries, lemon, bananas, melons and peaches, which are the richest proteins.
"Soy is one of the few plant sources that contain all the essential amino acids, but you have to pay attention to how much it can affect the thyroid gland in the long run, as well as quinoa, hamburger, shea and the muringa powder, "said the nutritionist.
Benefits of plant sources
She pointed out that "vegetable sources containing high protein content are characterized by an animal devoid of cholesterol, triglycerides and rich fats.
According to a study published in the New England Journal of Medicine in 2006, the risk of heart disease was reduced by 30% in women who followed a low carbohydrate diet and rich in vegetable protein, because they were less likely to consume animal protein associated with heart problems, cancer and other diseases.
According to another study published in the Journal of Obesity in 2015, scientists have discovered that vegetable proteins help control weight.
"No matter how much protein you need to treat, you have to be careful to provide your body with the full range of animal and plant products – for maximum benefit, all the essential amino acids must be in the same dish. can not, the good news is that, according to the National Institute of Health, vegetable proteins do not necessarily blend into one diet.But you must make sure that they are eaten all day long. "
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