Proteins: the origin of proteins. Proteins of animal and vegetable origin

The food we use is a storehouse of vital for the proper functioning of organs and tissues of biologically active substances. Proteins are one such beneficial supplement. We propose to consider the origin of proteins and their amount in certain products below. Also at the end of the article, a protein diet for men and women is proposed.

Proteins, the origin of proteins

Proteins perform the main plastic function in the body. Thanks to them, the construction of growing and reproduction of collapsing tissues occurs.

The composition of proteins includes amino acids. Some of our body is able to produce itself, they are called interchangeable, while others are not, that is, they are irreplaceable.

Depending on the food consumed, there are proteins of animal and vegetable origin. There is also a special drug - protein, which is sold in pharmacies and health and sports nutrition stores.

Difference according to origin

How to understand which proteins to eat? The origin of proteins affects the amount of the norm of nutrients. But their difference lies not only in this.

There is information that the main difference between animal and plant proteins is their amino acid profiles. Animal proteins, of course, are much more like ours, so they are digested more easily and faster than vegetable ones. Plant-based proteins are somewhat compromised by their limited amino acid content.

According to the conclusions of the Harvard School of Public Health (GSHOZ), animal protein has a balanced combination of all amino acids, so it is called complete protein, while vegetable protein is incomplete.

There are many additional factors that should be considered when analyzing proteins in your diet. GSHOZ states: "Animal protein and vegetable protein are likely to have the same health effects."

Researchers at this school found that six ounces servings of grilled steak and salmon provide 38 and 34 grams of protein, respectively. But at that time, the steak also contains 44 grams of fat, and salmon contains 18 grams. A prepared cup of lentils, meanwhile, offers less protein (only 18 grams), but it also contains less than one gram of fat.

But it is indisputable that plant-based proteins have their advantages:

• they oxidize our blood less due to the greater amount of minerals in them;
• contain less impurities;
• contain less fat;
• they do not have harmful cholesterol;
• during the intake of plant foods there is less load on the liver and kidneys;
• easy to digest.

Animal Protein

Ellen Maulhoff (USA), senior food and agricultural organization nutrition officer, says that especially in developing countries, fish and other meat, as well as eggs and milk, are an important source of high quality protein and trace elements that are harder to get from plants. Other animal proteins of high importance are water-soluble by-products of the cheese making process.

Vegetable proteins

Soy foods are some of the best plant protein options.

A 2007 Harvard School of Public Health study found that plant-based sources of protein, such as beans, nuts, and whole grains, offer a greater range of nutrients: healthy fiber, vitamins, and minerals.

How much protein is in buckwheat, other cereals and flour products

Do you like porridge? Or do you prefer bread to any dish? Then you should know how much protein is in buckwheat, rice, pasta, other cereals and flour products. We suggest you familiarize yourself with the tables below.

Human need for protein

Full nutrition is achieved when various foods are included in the diet, primarily of plant origin (vegetables, cereals, legumes, fruits, wild edible plants), as well as animals (meat and poultry, eggs, various dairy products, seafood). Moreover, the amount of animal protein should be about 55% of their total content in the diet.

So how much protein do we need? Experts recommend taking from 0.8 to 1 gram of protein for every kilogram of our weight. But the total amount should not be less than 40 grams.

Women need to start consuming more protein in the second half of pregnancy and continue with breastfeeding. You should also increase the dose of protein with frequent stress and illness.

Protein deficiency

Protein deficiency does not occur suddenly. A disease can develop over the years, starting in childhood. And the disease can also be transmitted to the children of the patient.

Symptoms of a lack of protein in the body:

1. excessive irritability;
2. apathy;
3. prostration;
4. hypotension;
5. muscle dystrophy;
6. swelling that mask a decrease in body weight;
7. hair loss of its elasticity and dimming of color.

An excess of protein in the body

Excess protein tends to convert to fat and glucose. As a result, a person's well-being worsens and his performance decreases.

Symptoms of excess protein:

1. loss of appetite;
2. increased irritability of the central nervous system;
3. an increase in the amount of adipose tissue in the liver;
4. deterioration of the cardiovascular system, liver and kidneys;
5. fragility of bones;
6. the appearance of gout.

Protein diet

We suggest that you familiarize yourself with examples of the protein diet menu separately for men and women, based on their average weight.

A sample menu for male vegetarians when calculating about 63 grams of protein per day

Sample menu for women-vegetarians, when calculating about 52 grams of protein per day

Keep in mind that this diet is not intended for everyday nutrition. Such a menu without harm to health can be used during fasting days. You should also adhere to specific recommendations for men and women.