Like carbohydrates and lipids, proteins are macronutrients, in other words they are nutrients that provide energy to the body. And it is difficult to live without them . Why do we need to eat protein? Where to find them to adopt a balanced diet?
What is protein?
The proteins are molecules composed of basic elements called amino acids.
In all, there are 20 amino acids, of which 8 are called “essential” since the human body can’t make them by itself.
Proteins are essential to the proper functioning of the body, so without protein, the body can’t be healthy.
3 reasons to consume proteins:
> They are the “bricks” of the body , they participate in the maintenance of organs and muscles.
> They govern the functioning of the body : hormonal system, circulation of information, immunity, internal temperature …
> They contribute to thinning by reducing appetite and by maintaining the lean mass (muscles) to the detriment Of the fat mass.
Where to find protein? What should we eat?
Proteins are found in many foods, not just meat products (meat, sausage ).
The sources of protein are finally quite varied, and vegetarians also know how to meet their protein needs.
They come from meat, fish, eggs, and also dairy products (milk animal obviously).
Example: 100 g chicken breast = 22 g protein; 100 g of chopped steak = 26 g; ; 100 g egg = 13 g; 100 g of white cheese = 7 g…
Good to know: fish is a product containing more protein than meat.
Yes, the vegetable world also offers you proteins, which are found mainly in oilseeds, cereals and pulses .
Example: 100 g cooked lentils = 8 g protein; 100 g whole wheat petals = 11 g …
Good to know: The top of the vegetable protein content is spirulina with 65 g per 100 g.
Our protein needs, how to mesure them?
Every day, about 2.5% of our protein stock is replenished (about 250-300 g / day out of 11 kg of protein in an average adult body).
This is why the daily diet must at least bring us a quantity equivalent to what we lose because our body has no reserves. Otherwise the muscles and the organs are going to suffer.
Therefore, it is recommended to bring 1 g of protein per kg of body weight , so, for a person weighing 50 kg, it’s about 50 g of protein.
Animal proteins, vegetable proteins, same combat?
The animal proteins contain all the amino acids, which is not the case of cereals from proteins which themselves are deficient in an amino acid called lysine; As for legumes, they are deficient in methionine, another essential amino acid.
Therefore, when following a vegetarian diet , it is necessary to systematically associate cereals and pulses to not suffer from any deficiency of amino acids.
Ex: wild rice + lentils (as in India), oats and almonds in the morning, whole wheat pasta and beans …
Eat protein to slim down!
Proteins are known to provide effective help when following a diet for weight loss. Indeed, the protein products are filling and bring essential nutrients to the body to have energy.
However, always be sure not to consume too much , since their assimilation produces a lot of waste (especially fatty meats, sausages).