Protein
Protein is one of the essential nutrients of the body, a group of amino acids that bind together with peptide bonds. When a person is eating protein-containing food, the protein is converted to amino acids during digestion,
In this article we will inform you of the amount of protein needed by the body daily, as well as the risks and symptoms of deficiency, or increase the protein to the limit, and sources of protein in food.
Protein needed by the body daily
Normal people need a quantity of protein ranging from 0.6 to 0.8 grams per kilogram of body weight, but those who exercise weight lifting, it should eat more protein to facilitate and facilitate the process of healing and increase the size of the muscle, the proportion of protein to 1.5-2.5 g / kg body weight by exercise strength and desired results.
Risk of protein deficiency or increase
The continuous lack of protein leads to a lower weight than normal, muscle fractures, weakness in the hair, and the loss of hair, as well as dryness of the skin, and be careful not to exceed the proportion of protein 25-35% of the proportion of calories daily, In the future, the kidneys and the liver will have many problems, two of which are associated with protein digestion and extraction.
Sources of protein in food
- eggs: Egg is one of the most important foods rich in protein, the medium egg contains about six grams of high-quality protein food, including all the amino acids easy to digest, it is an ideal meal for breakfast, where recent studies have shown that eating eggs on breakfast contributes to reducing From feeling hungry for a long time.
- the milk: Milk contains a high protein content, and calcium is essential for bone building. It includes fast-whey protein absorption, as well as low-absorption kasine protein, which makes it an excellent mixture of protein, so it is recommended to drink a glass of milk daily.
- Yoghurts: Yogurt contains whey protein and casein protein. It is characterized by a lack of lactose, which means lower carbohydrate content. It is suitable for individuals who do not tolerate lactose. Lactose intolerance is a problem that causes difficulty in digestion.
- sea food: Seafood, especially fish, is one of the best sources of protein. It also contains the omega-3 fatty acids that are good for heart health, which reduces cholesterol in the body and a small percentage of fat classified as healthy fats.
- Chicken: Chicken, especially the breasts, is considered one of the best sources of animal protein.
- Legumes: In addition to protein, legumes contain dietary fibers that facilitate digestion and provide the body with a feeling of satiety for a long period of time, including: chickpeas, lentils, beans, beans, and lobbies.