Pk04/April 25 , 2020,

Good evening Friends , 

Have you ever had your Protein deficiency test done, or your doctor has advised you ever ?

Nowadays there are all aware to Protein s, but basically What is Protein ? 

Does it work ?

How much amount of it our body needs in a day ?

What are its sources? 

I am writing this blog to lot of such kind of questions only.

• What is Protein ? :-

In Simple Words a kind of nutrient that is made up of 20 amino acids joined together, is a necessary part of the diet, and is essential for for normal cell structure and function.

• Is our Body Produce it ?

Some amino acids can be made by our body there are 11 of these and they’re known as “non-essential amino acids”.

Remain 9 (nine) amino acids that our body cannot make, and they are known as essential amino acids. We need to include enough of these by threw diet sources So that our body can remain healthy make function well.

• From which foods we can take these 9 amino acids (essential amino acids )?

The 9 essential amino acids are: lysine, isoleucine, leucine, histidine, methionine, phenylalanine, threonine, tryptophan, and valine.

Basically all foods contain a little Protein, and A Large variety of plant-based food provides many of the essential amino acids once believed to only exist within animal-based foods. Essential amino acids are amino acids that are the building blocks of protein that our body can’t produce by itself.

• Animal products (such as chicken, beef or fish and dairy products) have all of the essential amino acids and are known as 'complete' Protein (or ideal or high-quality Protein).
• Soy products, quinoa and the seed of a leafy green called amaranth (consumed in Asia and the Mediterranean) also have all of the essential amino acids.
• Plant Protein (beans, lentils, nuts and whole grains) usually lack at least one of the essential amino acids and are considered 'incomplete' Protein

(soy, sunflower seeds, kidney beans, figs, seaweed, pumpkin, peas and pea Protein, whole grain rice, sesame seeds, watercress, turnip greens, avocados, raisins, dates, apples, blueberries, olives and even bananas.cashews, almonds, oats, lentils, beans, brown rice, cabbage, hemp seeds, chia seeds, spinach, pumpkin, pumpkin seeds, sunflower seeds, sesame seeds, cranberries, quinoa, blueberries, apples, and kiwis, sunflower seed butter and sunflower seeds, hemp seeds, chia seeds, Brazil nuts, oats, seaweed, wheat, figs, whole grain rice, beans, legumes, onions, cacao, and sweet potatoes, parsley ,asparagus, mushrooms etc.

Don’t limit yourself to one food of these choices, and aim for a serving of enough high-quality plant Protein)

• Can we get all 20 aminos through food sources ?

Sure 

In other words, get enough of them. like, beef, chicken, Meat, eggs, pork, fishes are sources of get all 20 amino acids

• How Much Do we Need?

So how much Protein do you need? depending on their training goals or overall lifestyle goals.

Dietary Reference intake is:-

0.8 grams of Protein per kilogram of body weight, 

0.36 grams per pound. this amounts for : 56 grams per day to the average sedentary man. 

As well 46 grams per day for the average sedentary woman.

If you are following some training goals then follow per your trainer suggested.

• Try to get more Protein into your day, naturally.

If you’re looking for ways to get more Protein into your diet, here are some suggestions:

• Try a peanut butter sandwich. Remember to use natural peanut butter (or any other nut paste) with no added salt, sugar or other fillers.
• Low-fat cottage or ricotta cheese is high in Protein and can go in your scrambled eggs, casserole, mashed potato or pasta dish. Or spread it on your toast in the morning.
• Nuts and seeds are fantastic in salads, with vegetables and served on top of curries. Try toasting some pine nuts or flaked almonds and putting them in your green salad. 
• Beans are great in soups, Dales , casseroles, and pasta sauces. Try tipping a drained can of cannellini beans into your favorite vegetable soup recipe or casserole or indian tadka dal ,
• A plate of hummus and freshly cut vegetable sticks as a snack or hummus spread on your sandwich will give you easy extra Protein at lunchtime. 
• Greek yoghurt is a Protein rich food that you can use throughout the day. Add some on your favourite breakfast cereal, put a spoonful on top of a bowl of pumpkin soup or serve it as dessert with some fresh fruit.
• Eggs are a versatile and easy option that can be enjoyed on their own or mixed in a variety of dishes.
• Nuts are great source of Protein and easy option that can be enjoyed in snacks also.

• Our body Never store Protein :

The Protein Never stored by our body , it’s Require daily bases. So take it daily bases or don’t take it’s overdoses only consume suggested by Nutricians

• Protein deficiency (Getting too little Protein)

Protein deficiency means not getting enough Protein in your diet. Protein deficiency is rare in Australia, as the Australian diet generally includes far more protein than we actually need. However, protein deficiency may occur in people with special requirements, such as older people and people following strict vegetarian or vegan diets.

• Symptoms of Protein deficiency include:
• wasting and shrinkage of muscle tissue
• oedema (build-up of fluids, particularly in the feet and ankles)
• anaemia (the blood’s inability to deliver sufficient oxygen to the cells, usually caused by dietary deficiencies such as lack of iron)
• slow growth (in children).

• Protein – maintaining muscle mass as you age

From around 50 years of age, humans begin to gradually lose skeletal muscle. This is known as sarcopenia and is common in older people. Loss of muscle mass is worsened by chronic illness, poor diet and inactivity.

Meeting the daily recommended Protein intake may help you maintain muscle mass and strength. This is important for maintaining your ability to walk and reducing your risk of injury from falls. 

To maintain muscle mass, it’s important for older people to eat Protein ‘effectively’. This means consuming high-quality Protein foods, such as lean meats , dairy ,plants ,nut Protein rich foods. 

• Protein shakes, powders and supplements

In market there are tons of Protein brands so first try to complete your daily Protein need through food source if you are vegan /vegetarian diet then try to select good genuine brand that recommended by some professional only

• Very high Protein diets are dangerous

Some fad diets promote very high Protein intakes of between 200 and 400g per day. This is more than five times the amount recommended in the dietary intake reference.

The Protein recommendations in the Guidelines provide enough Protein to build and repair muscles, even for bodybuilders and athletes.

A very high-Protein diet can strain the kidneys and liver. It can also prompt excessive loss of the mineral calcium, which can increase your risk of multiple diseases. 

So take care and get advice to good professional , how was my blog please like, Comment , and follow my site for more information or complete video of this blog you may checkout my youtube-Channel  or for Video  of this blog may click the link below ..

Good night or please Follow Shut Down & Social Distancing.

Pahal kaushik

Pk04/April 25 , 2020,

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