10:49 AM
Protein is an essential nutrient responsible for multiple
functions in the body including the construction of tissues and cells and
muscles. Everyone needs protein in his diet, but if you play sports, especially
endurance sport or overweight or training will need to increase your amount of protein
.
Proteins consist of a group of twenty type of amino acid
group. And we have from these types eight of them are classified as
"essential" and need a food source, while classified twelve other
type of "unnecessary" and could be produced within the body. Eggs and
meat (high quality protein) provide more
of amino acids to build muscle than other protein foods, so it is the most
valuable sources of protein, especially if the person has a lot of exercise. But
we can get protein from natural sources, here we classify the types of
proteins with mention some important foods for useful proteins for the body :
Animal proteins:
Animal proteins are readily accessible sources of high
quality protein:
• Eggs: these proteins that have the highest biological
quality;
•White meat ;
• Red meat: not to abuse because they can bring too much
iron, especially to men, and that excessive consumption is associated with
increased risk of colorectal cancer (although there are no formal causal link
the precautionary principle applies);
•Fish and seafood ;
• Meats: preferentially if it is lean
• Cheese and dairy products: low-fat or possibly
semi-skimmed, while avoiding excessive consumption.
Vegetable proteins:
There are some complete plant sources like soy and its
derivatives (tofu, etc.).
Grains and legumes are good sources of protein, but are
however incomplete.
If your meal contains no animal protein, or if you are vegetarian,
you can also assign a source of grain with a source of pulses, which taken
separately are incomplete, but can complement with some associations:
• Rice - Lenses
• Rice - Beans (Brazilian feijoada)
• Wheat - Chickpea (North African
couscous, falafel Oriental)
How much protein?
The "WHO" (World Health
Organization) recommends eating almost daily 0.62 g / kg body weight for women
and 0.69 g / kg for males: this represents for example 43.4 g for a woman and 48.3g to a man per day for a 70 kg person.
For athletes, especially athletes of strength, the recommended intake may be
higher, in the range of 1.5 to 2 g / kg or more in some cases.
Although the amount of what the
body needs protein is the result of several to several factors, including that
of human beings in terms of weight and stages of growth and state of health and
physiological, as in the cases of pregnancy and lactation in women, including
those related to protein in terms of its quality, as to the type of protein a
major impact in determining the amount of protein necessary to meet the needs
of protein.
Protein is distributed throughout
the body (although the distribution is not equal) in muscle resides about 43%
of the total amount of protein in the skin of 15% in the blood of 16% in the
liver of 1.8% in the brain of 1.5% and in total 0.3% and the remainder in
various parts.
This information theory give us an
idea about the importance of protein to excite our passion and that in order to
not deprive our bodies of protein that is needed
Proteins are essential nutrients, it is important not to neglect to maintain a good shape. it is highly recommended to consume regularly, focusing on complete sources (animal protein, soy, or combination of complementary vegetable protein, etc.), and allocating if possible throughout the day
