why the proteins are very important :
- Proteins are very important to humans because they are responsible for the restoration and building of fibers. The shortage of proteins causes damage to health and may lead to:
Stunting in children :
- Stunting is the most common sign of malnutrition, and "Kwashiorkor" disease in children, because their bodies need to be provided with proteins permanently, and about 161 million children suffer from stunting in 2013, and studies show that there is a strong correlation between low protein and weak the growth.
Increased risk of infection:
Protein deficiency weakens immunity and increases the risk of infection.
Increased risk of bone fractures:
Protein deficiency causes a decrease in bone density and an increase in the risk of fractures, and studies conducted on women in menopause say that eating more protein is associated with a 69% lower risk of hip fracture.
Muscle wasting:
When not eating enough protein, the body will take protein from the muscle tissue, and use it as energy to support other vital functions, and then the lean body mass and muscle strength weaken and this causes muscle spasms and pain and also causes muscular dystrophy.
Reducing wound healing rate:
Research indicated that protein deficiency causes a decrease in kilograms, which is the main element in wound healing and hospitalization, and this reduces the rate of wound healing.
Edema :
This is one of the most common causes of low protein intake, which is fluid retention in the tissues of the body in both feet, legs, and hands, and protein circulates in the blood in the form of albumin
Mood changes:
Neurotransmitters are formed from amino acids, which are the basic building blocks of protein. In protein deficiency, weakness in building neurotransmitters causes this bad mood, depression, and affects the level of intelligence.
Benefits of protein:
Protein is very useful for maintaining human health, and it is one of the most important nutrients, and here are some of its benefits:
Help lose weight
Foods rich in protein give a feeling of satiety for a longer period, as protein requires more energy to digest it, so it increases the percentage of fat burning
Reducing hair loss:
Protein cannot be dispensed, because it contains amino acids, and is responsible for building cells, and thus hair growth.
Maintaining muscle mass:
Protein helps in maintaining muscle mass, especially from people over fifty years of age, because at this stage the body begins to gradually lose skeletal muscles, and this condition is known as "Sarcopenia", so eating enough protein helps maintain muscle mass.
Protein Rich Sources:
Animal and vegetable protein sources. The protein content varies in every 100 grams of food:
Skinless chicken breast ---------------> 32%
Roast beef ------------------> 31%
Grilled lamb --------------------> 29,2%
Cheddar cheese ---------------------------> 25,4%
Salmon -------------------------> 24,2
Canned tuna contains water ----------> 23,5%
Eggs --------------------------------> 12.5%
Skimmed milk -----------------> 3.4%
Whole milk -------------------------> 3.3%
Yogurt Full Cream Milk ------------------> 5.7%
Low Fat Yogurt --------------------> 4,8%
Hummus ------------------> 8.4%
Beans -----------------> 6.9%
Brown wheat flour ------------> 12.6%
Brown and white bread --------> 7.9%
Cooked rice -----------------> 2.6%
Oats -----------------------> 11,2%
Cooked pasta ----------------> 6.6%
Almonds --------------------------> 21,1%
Walnut -------------------------> 14.7%
Hazelnut -------------------------> 14.1%
How much protein do you need per day:
Measuring the required amount of proteins depends on weight, and the need for it varies by age and gender:
Adult women: You need 0.75 grams of protein per kg of your weight, meaning 0.75 x your weight = your need for protein (grams)
Adult men: need 0.84 grams of protein per kilogram of your weight in relation to an ordinary person. As for the athlete, he needs 1.4 grams per kilogram, and if he is a practitioner of strength-dependent sports, he needs 1,8 For every kilogram of weight it means - 0,84 x your weight = your need for protein (grams)
- Pregnant women + breastfeeding women + men and women over seventy: You need 1 gram for every kilogram of your weight, meaning 1 x your weight = your need for protein (grams)
Non-adults: varies according to age groups
From 0-6 months, it takes 1.52 grams per kg of weight
From 7 to 12 months, it needs 1,2 grams per kg of weight
From 1-3 years, it takes 1.05 grams per kg of weight
4-13 years old needs 0.95 grams per kg of weight
From 14-18 years, it takes 0,85 grams per kg of weight
Note: Children need not neglect the necessary amount of proteins and other nutrients because this has an impact on their future.
Source: Mawdoo3 article - http://mawdoo3.com
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