What You Need To Know About Protein? The protein consists of amino acids linked by amino bonds to form a chain of amino acids, which is the basic building blocks of any type of it. The difference in the number, type, and arrangement of amino acids causes a difference in protein type and properties. In addition, proteins provide us with the energy the body needs to control its vital processes, as one gram of proteins provide the human body with four calories. A person often needs 0.8 grams of proteins per kilogram of weight or 20 percent of the total calories consumed per day.

 

What are the protein types?!

1- Animal protein: the proteins we get from meat, eggs, and milk, and this type of protein contains all the main amino acids.

2– Plant protein: the proteins found in the plants. This type does not contain all the main amino acids (ie, the main amino acids do not mix in one vegetable diet), soya beans, sesame seeds, almonds, yeast, wheat are mixed. So vegetarian we get whole plant proteins.

 

What are the resources of protein ?!

Sources of proteins are varied; some of them are animal, some plant, including:

  • Beef: Beef contains  large amount of proteins in addition to its tasty taste, but it is important to get lean meat to get the largest amount of proteins, as the fat-free beef contains about 18 grams of proteins per 85 g.
  • Chicken/turkey breasts: Chicken breasts without bones and skin contain the largest amount of proteins relative to the amount of fat from other chicken pieces. Chicken breasts contain 24 grams of proteins per 85 grams.
  • Tuna: Tuna is one of the most dependable sources of proteins. The canned tuna contains 22 grams of proteins per 85 grams. Unsaturated tuna also contains large amount of proteins, and for the major benefits of tuna, while avoiding fat. Which we get from the oils in the can by using canned tuna with water.
  • Sardine: Contains 21 grams of proteins per 85 grams in addition to containing the amount of omega-3.
  • Eggs: It is a source of protein-rich Each egg contains a large 6 grams of proteins, especially egg whites.
  • Natural Milk: A healthy protein source that supports muscle and bone strength. In a glass of cow’s milk 167.8 calories, compared to 71 calories in a cup of skim milk, 109.4 calories per cup of soy milk, and 40 calories in a glass of almond milk.
  • Almond: rich in proteins supporting muscles, as well as active fibers in stimulating the feeling of fullness as long as possible, which eliminates the hunger that causes excessive meals and calories. It is worth mentioning that in one hundred grams of almonds 576 calories.
  • Broccoli: is full of proteins, with a good amount of omega-3, magnesium and vitamin B1, and its intake leads to nutrient stability in the body during “dieting”. In 100 grams of raw broccoli 34 calories.

 

What are the symptoms of protein deficiency?

There are many symptoms that indicate the lack of proteins, including:

1- Fast Weight loss.

2- Fatigue.

3- Concern.

4- Low resistance to diseases.

5 – The loss of children in the cause of slow growth, diarrhea and if this deficiency continues, it may lead to different symptoms of injuries in the liver and tumors and hormonal imbalance leading to inadequate urination.

 

What is the daily amount of protein that our body needs it?!

Human needs of animal and plant protein daily average of one gram per kilogram of body weight, and the amount of proteins should not be less than one third of the total amount of protein needed for the body, the elderly and young people are in need of greater proteins, and this applies to males and females alike.

 

Relevant article: Everything you need to know about vitamin B17 in this article

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