by Gracee / October 20, 2020 / Tuesday
Proteins are large biomolecules, or macromolecules, consisting of one or more long chains of amino acid residues.
Our body needs dietary protein for the growth and maintenance of our cells and tissues. We must aim to intake protein from a variety of sources that benefits both our health and the planets.
What are proteins made of?
Proteins are made up of many different amino acids linked together. There are twenty different of these amino acid building blocks found in plants and animals. It is made up of 300 or more amino acids and the specific number of amino acids is unique to each protein. Additionally, amino acids are classified as either essential or non-essential.
The health benefits of protein
Protein gives our body the energy to get up, go, and keep going. However, too much protein can be harmful to people with kidney disease, diabetes, and some other conditions, eating the right amount of high-quality protein is very essential. Below are some of the health benefits of protein.
Helps to keep your immune system functioning properly. Besides, it maintains heart health and your respiratory system and speeds recovery after exercise.
It is essential to the growth and development of children and for maintaining health in your senior years.
Helps to reduce your risk for diabetes and cardiovascular disease.
Can help you think clearly and may improve recall.
Helps to improve your mood and boost your resistance to stress, anxiety, and depression.
May help you maintain a healthy weight by curbing the appetite, making you feel full longer, and fueling you with extra energy for exercising.
How much high-quality protein do you need?
Adults should eat at least 0.8g of protein per kilogram (2.2lb) of body weight per day. That means a 180lb man should eat at least 65 grams of high-quality protein per day. Additionally, a higher intake may help to lower your risk for obesity, osteoporosis, type 2 diabetes, and stroke.
Nursing women need about 20 grams more of high-quality protein a day than they did before pregnancy to support milk production.
Older adults should aim for 1 to 1.5 grams of protein for each kilogram of weight (think 0.5g of protein per lb. of bodyweight if that’s easier).
Try to divide your protein intake equally among meals.
Source: Environmental Nutrition
What foods are high in protein?
Protein may be found in both plant and animal-based foods. Below are good sources of high-quality protein.
Fish. Most kinds of seafood are high in protein and low in saturated fat. Trout, sardines, sablefish (black cod), salmon, and herring are also high in omega-3 fatty acids. Experts recommend eating seafood at least twice a week.
Poultry. Meat and poultry are good sources of protein. Besides, they has lots of other nutrients your body needs, like iodine, iron, zinc, vitamins (especially B12) and essential fatty acids. That is why it is a good idea to eat meat and poultry as part of your balanced diet.
Dairy products. Dairy products like skim milk, cheese, and yogurt offer lots of healthy protein. However, beware of added sugar in low-fat yogurts and flavored milk. Skip processed cheese that often contains non-dairy ingredients.
Beans. Beans are packed full of both protein and fiber the same as peas. Adding them to salads, soups, and stews can boost your protein intake.
Nuts and seeds. Nuts and seeds are high in fiber and “good” fats and they are sources of protein. Adding them to salads is good.
Tofu and soy products. Tofu and soy are excellent red meat alternatives. Both products are high in protein and low in fat.
Tips to increase your protein intake
To include more high-quality protein in your diet, try replacing processed carbs with high-quality protein for it may reduce the risk for heart disease and stroke, and it makes you feel full longer, which helps you maintain a healthy weight.
Reduce the number of processed carbohydrates you consume—from foods such as pastries, cakes, pizza, cookies, and chips—and replace them with fish, beans, nuts, seeds, peas, chicken, low-fat dairy, and soy and tofu products.
Eat nuts and seeds instead of chips, replace a baked dessert with Greek yogurt or swap out slices of pizza for a grilled chicken breast and a side of beans.
Our body uses protein to build and repair tissues. Eating an ample amount of protein is important, so always remember and eat the food that has high protein and always include it on your meal.
REFERENCES:
https://www.helpguide.org/articles/healthy-eating/choosing-healthy-protein.htm
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Ito na tlga expertise mo 😁😁 keep it up