Proteins:

16 to 19% of your body weight is from proteins.

Proteins ? What do they do in our body ?

  • It is part of the structure of each cell in the body.
  • Construction and repair of tissues.
  • Neurotransmitters, these are substances that are secreted in the nervous system and activate the body.
  • Antioxidant
  • Blood clotting
  • Delivery, substances are attached to them and transported to the bloodstream
  • Building and function of the immune system
  • Balance acid base
  • Balancing fluids in the body

Protein Properties:

Protein molecule properties are determined by:

  • The type of amino acids that make up the molecules.
  • The number of amino acids that make up the molecules.
  • The order of amino acids that make up the molecules.
  • The structure of amino acids that make up the molecules.

Proteins in the diet:

Essential and non-essential amino acids:

  • Essential amino acids- The body is unable to produce the necessary food. There is 8 essential amino acids.
  • Non essential amino acids- The body knows how to make them on its own, so it is not essential that we get them from food.

Where from can we get proteins?

From animals- chickens, meat, fish, dairy products and eggs

From plants- cereals, legumes, seeds, nuts, and greens leaves

Cereals- rice, pasta, couscous, millet, buckwheat, oatmeal

Legumes- soya, beans, lentils, dries peas, hummus

Seeds- sesame, sunflower, and pumpkin

Biological value of protein:

Biological value= Protein quality index

Depending on the amount of essential amino acids in the food.

100 and plus- there is a good amount of amino acids in the food.

Less than 100- the amino acids is found in a smaller amount.

The amino acids limits:

  • The missing amino acids, which limits the protein to a high biological value.
  • In order for the body to take advantage of the protein efficiently it is necessary for the protein food to contain all the essential amino acids.

How much protein do we need?

Adults: 0.8 times your body weight.

Children: 1.2 times your body weight.

Athletes need more protein to supply muscle energy, provided they engage in muscle-building activity.

High acidity in the body causes decrease in physical fitness. The more balanced the athlete’s, the more physically fit.

 

Who needs more proteins?

  • Athletes
  • Children and babies
  • Pregnant women
  • Patients with endometriosis and seniors have extensive cell destruction and reduced muscle mass, need more protein.

 

The protein myth:

Myth 1:

  • We need a lot of protein from our diet to grow an develop

Truth

  • We need a little amount of protein in relations to carbohydrates and fats.

Myth 2:

  • The recommended amount of protein can not be obtained for vegan.

Truth:

  • The recommended amount of protein can be reached and usually exceeded by a vegan diet.

 

Excess protein:

  • Excess protein in the diet increase acidity in the body and therefore raises the risk of health disease.

Increase of acidity:

  • Causes a negative calcium balance- osteoporosis
  • Destruction of kidney tissues
  • Causes inflammation

Proteins from plants:

Legumes: low fat, low cholesterol, low index glycemic

  • Contains various minerals like: Iron, Calcium, Potassium, Phosphorus, Magnesium, Manganese, Copper and Cobalt.
  • Good amount of antioxidant and protein
  • Vitamin B. fresh beans or peas are also rich in vitamin C and beta carotene.
  • Great source of fibres
  • The carbohydrate in the legumes are slowly closed, so they are lowering the blood sugar levels.

Dry legumes is more rich in:

  • Proteins
  • Fibres
  • Carbohydrate
  • Minerals
  • Vitamin C

Pea:

  • Contains antioxidant
  • Lower the level of cholesterol
  • Prevention of heart disease and cancer
  • Contains various minerals like: Iron, Calcium, Potassium, Phosphorus, Magnesium, Manganese, Copper and Cobalt.
  • Rich in vitamin B,C and K
  • Fatty acids- omega 3 + omega 6
  • Contains good fibres
  • Index glycemic: 7

Hummus chickpeas:

  • Nutritionist began to take an interest in hummus 20 years ago, when a survey in Northern India found that among poor population consuming hummus had a low cholesterol level.
  • Contains various minerals like: Iron, Calcium, Potassium, Phosphorus, Magnesium, Manganese, Copper and Cobalt.
  • Rich in vitamin B,C and K not too much in vitamin A and E
  • Fatty acids- omega 3 + omega 6
  • Index glycemic: 10

Lentils:

  • They are considered soft beans- easy to cook and digest.
  • There are three main varieties: orange, green and black lentils.
  • Each kind of lentils has their own antioxidant.
  • Contains various minerals like: Iron, Calcium, Potassium, Phosphorus, Magnesium, Manganese, Copper and Selenium.
  • Rich in vitamin B,C and K not too much in vitamin A and E
  • Fatty acids- omega 3 + omega 6
  • Index glycemic: 7

Soya:

  • recommended food- tofu, edamame, soy milk, soy beans, miso and soy sauce.
  • soya is rich in phytosterols

Tofu:

  • There is no good fibres.
  • Contains a high percentage of calcium.
  • It looks like a tasteless with a lump but with a high nutritional value
  • Tofu blends with any flavours
  • Contains various minerals like: Iron, Calcium, Potassium, Phosphorus, Sodium, Magnesium, Manganese, Copper, Zinc and Selenium.
  • Rich in vitamin A not too much in vitamin B.
  • Fatty acids- omega 3 + omega 6
  • Index glycemic: 2

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