One of the main problems in our society, apart from the high consumption of saturated fats and simple sugars, is a certain tendency to overindulge in protein in the diet. An excess of protein translatesin more accumulated fat, since most protein foods, particularly those of animal origin, are rich in cholesterol and saturated fats, the main causes of overweight and obesity problems. So we ask ourselves various questionss: what are proteins? How much should we consume? Can a vegetarian diet provide an adequate amount of protein ? In this post we are going to address these questions and dispel myths about this essential nutrient.cial.
Proteins are the construction and maintenance materials of the body, they are macromolecules made up of simpler units, they would be the bricks, cement and paint of a building.icium, that is, amino acids. Amino acids can be essential and non-essential. The essentials are those that our body needs but cannot manufacture them and therefore we must provide them through the diet. Instead they are notcials are those that the body can synthesize, therefore our body has the ability to create them. In total there are 20 amino acids, eight of which are essential: leucine, isoleucine, phenylalanine, lysine, threonine, tryptophan, valine and methyl.otina.
Proteins , like carbohydrates and lipids, are necessary for our body to perform its functions correctly: they contribute to the formation, growth and repair of all organs, actas enzymes and hormones, they keep the immune system strong, they are an energy source, they intervene in the transport and storage of nutrients, among many other functions.
Theews / releases / 2003 / pr32 / en / "> experts advise that, to follow a healthy diet, one should eat varied, balanced and in sufficient quantity. To achieve an adequate intake of nutrients, a 50-60 % in form of carbohydrates (most complex), 30-35% in the form of fats (healthy) and 10-15% in the form of proteins with respect to the total diet consumed. But the current reality in developed countries hasgenerated an inadequate intake of nutrients for a long time, generating serious damage to our health. Consumption of protein , especially of animal origin - ham sandwich, tuna salad, macaroniTo the Bolognese, the egg flan - is much higher than recommended in detracting from the consumption of whole grains, vegetables and fruits that should be the protagonists of the diet.
A high protein intake,Especially of animal origin, it can be harmful and can cause an increase in blood cholesterol levels, an increase in calcium excretion, and an increased risk of kidney disease in people prone to this type of problem. This unkeptLibrio, together with excess fats, simple sugars and a sedentary lifestyle, has led and continues to lead to non-communicable diseases (cardiovascular diseases, diabetes and cancer) being the main causes of death in all countries.L World. There is nothing!
Proteins are found in different foods, all animal and plant cells contain proteins , but the amounts present in food vary a lot. But it is not just the amount of pRotein, what we must consider, its quality is also important, which depends on the amino acids it contains. Proteins of animal origin generally have a high biological value (they contain all the amino acidsessentials that our body needs), but on the other hand they are more difficult to digest, since there are a greater number of links between amino acids to break, and most (red meat, sausages, dairy ...) are rich in cholesterol and grasaturated sas. They are found in foods such as meat, fish, eggs, and dairy.
It has always been said that plant proteins , unlike those of animal origin, are of low biological quality, since they do not contain all lessential amino acids. Legumes and nuts lack methionine and cereals and seeds are deficient in lysine. However, if these foods are combined well, we get a very interesting protein quality with a contentin very low fat. Practical examples of a good complement are lentils and rice, chickpeas and potatoes, bread with milk, and however, it would not be a good complement of legumes with meat. It should be noted that currently there are food vegetals such as tempeh, tofu, seitan, quorn, among others, which have a high protein value and no harmful residues (purines) that proteins of animal origin do have. Therefore, it is possible to live perfectly without cmeat or fish, as long as we correctly choose and combine plant-based proteins. The problem, and challenge, of vegetarian diets is usually more in the deficit of some vitamins, such as B12, and some minerals,like iron than in protein intake. The question is not whether or not to be a vegetarian, but to eat in the correct and balanced way.
In conclusion and to maintain adequate protein renewal, always necessary for proper growth and repair of body tissues, 10-15% of our total intake should come from protein.eines (animal or vegetable). It would be per person, about 0.80 grams per kilo of weight. Exemplifying in a practical way, suppose an adult woman weighing 65 kg, she would have a protein requirement of 52 grams per day. Therefore, if this person consumes to eat a 150 gram steak, which contains about 30 grams of protein , plus a plate of pasta, 10 grams more and a yogurt, 4 grams of protein , there will practically already be cubes.I put my daily protein needs into one meal.
The real challenge is in controlling excess protein rather than deficiency or as the famous advertisement for car wheels used to say: "Uncontrolled power is useless.gives!".