The idea that satiety means that the body is full of nutrients is completely wrong. Therefore, people are more inclined to eat tasty food than nutritious food. Many people don’t even understand it. But to stay healthy, it is very important to meet the needs of the supplement through the diet. It is possible to meet the needs of those micro and macronutrients only through nutritious food. Protein is one of the most important macronutrients in the body.
Identify proteins:
A protein is a molecule made up of many amino acids. These amino acids are of two types – essential and non-essential amino acids. The amino acids that the body produces on its own are called non-essential amino acids and the ones that we supply to the body through food are called essential amino acids, the source of which is protein foods. There are 20 types of these acids in the body, of which 9 are essential and 11 are non-essential amino acids. In the proper presentation of all, it is possible to meet the adequate protein needs of the body.
Most of the foods we eat to fill our stomachs are rich in carbohydrates. Where protein levels are very low. For example, rice, bread, bread, parota, etc. It meets the need for carbohydrates in the body but does not meet the need for sufficient protein. Not all essential amino acids reach the body. As a result, the connection of these essential amino acids with the non-essential amino acids present in the body remains incomplete. Therefore, the protein requirements of the body are not fulfilled.
Protein Requirements:
Protein is very important to maintain the function of every organ, system, cell, and molecule necessary for healthy living. The 5 most important roles of protein are—
1. The body’s protein is an essential component of. Which helps to keep every cell of the body connected with each other.
2. The role of proteins is very important in maintaining the normal movement of muscles and nerves, sending signals between different parts of the body properly. Which helps to keep various hormones active.
3. Protein is essential for preventing bleeding from the body, blood clotting (blood clot), and various chemical reactions in the body.
4. Oxygen reaches our heart through a protein called hemoglobin.
5. When the body’s immune system encounters an antigen (a disease-causing organism—such as a bacteria or virus), antibodies are produced, which fight the pathogen. This antibody is also a protein.
Measure protein by weight:
Pregnant women 78 (grams). 74 (grams) up to 6 months after delivery. 68 (grams) from 6 months to one year after delivery. A general rule of thumb is the number of grams of protein needed per kilogram of body weight. That is, if someone weighs 60 kg, his body needs 60 grams of protein a day. The main reason for this is that not all the grams of protein present in food are absorbed by the body. Protein requirement depends on how much one is stressed in daily life (less sleep, more physical activity, etc.). The need for this protein varies in three situations.
Those with kidney problems should eat less protein (40-45 grams of protein if the body weight is 60 kg). People who do a lot of physical work such as mowing the soil or who do a lot of exercise or sports need to eat a little more protein. People who are physically very weak due to illness need to consume a little more protein.
How much protein is in any food?
Here is a short list of how much protein each food contains in our daily diet. With this, you can easily create your own protein intake calculation.
Dietary Protein (mg/100g)
Chicken eggs 13.3
Duck eggs 13.5
Khasi meat 21.4
Chicken meat 25.9
Cuttlefish 19.5
Shrimp Fish 19.1
Small shrimp 20.5
Bata fish 14.3
Tangra fish 19.2
Hilsa fish 21.8
Cow’s milk 3.2
Chick 18.3
Mushroom 3.1
Raw chickpeas 17.1
Chickpeas 20.8
Lentils 25.1
Wood Nuts 20.8
Cashew nuts 21.2
Soybean 43.2
Boiled rice
(Trim) 6.4
Boiled rice 8.5
(cover trim)
Wheat 11.8
Protein deficiency is caused by:
Due to lack of protein in the body, hair loss problems, skin color becoming pale, fluid accumulation in the stomach, swelling of the ankles, fluid accumulation in the lungs, vision loss, sudden blood clots in the arteries, extreme fatigue, and bone loss. , poor appearance.
Precautions:
Many people consume commercial protein mix powders to make up for their protein deficiency. But most of them are manufactured by pharmaceutical companies. As a result of eating them, various problems can occur in the body. The way protein is consumed in junk food or fast food, a lot of salt and fat enter the body. Many times only protein is consumed due to the taste, more protein than necessary is harmful to the body. Eat boiled, home-cooked protein-rich food with little oil to maintain the protein supply in the body.