Highest in protein: The three important macro-nutrient required to keep your body healthy are fats, carbohydrates and proteins. Those who are concentrating on their health seem to be extra particular about this macro-nutrient. They never seem to be getting enough. Most of the times, a ‘healthy’ diet includes loading up to a great extent on proteins. Getting some basic knowledge about protein can help you decide on the apt amount required by your body. As known, protein is essential for the hair and skin. This macro-nutrient is beneficial to a human body as it can build and repair the tissues and makes hormones, enzymes and different body chemicals.
The Apt Amount of Protein:
How much protein you require depends on multiple factors. Every individual requires a different amount and this amount depends on the age, weight and height of an individual. Roughly you can say
*A woman will require 0.75 grams for every 1 kilogram of her body weight
*A man requires 0.84 grams for every kilogram of his body weight.
In case you are 70 years or more, or breast feeding or pregnant you require around 1 gram for every kilogram. The requirement of proteins for teenagers or children tends to change with their growth.
You need to be aware that different foods contain different proteins. Proteins are made of amino acids, considered as building blocks, as these are assembled in different lengths and sequences.
Of the 20 amino acids, 9 are considered as ‘essentials’.
Compete protein is the protein which is available from the animals as this contains all the amino acids considered as ‘essential’. Proteins from plants are termed as ‘incomplete’ proteins as these tend to miss out on at least one of the amino acids. Soybean is a complete protein.
This means all proteins are different and if you are vegetarian you need to ensure you eat a balanced diet to ensure all the ‘essential’ proteins.
Tips on getting more Proteins:
Listed below are some tips to ensure more proteins in your routine diet.
*Opt for a natural peanut butter sandwich with no sugar or salt.
*Adding seeds and nuts to your salads or on top of curries and vegetables work apt for the intake of proteins. You can add flaked almonds or toasted pine nuts to your salads.
*Ricotta cheese or low-fat cheese taste good with mashed potato, casserole, scrambled eggs or any pasta dish. This can also be used as a spread on your toast.
*For that additional intake of protein you can spread hummus on your sandwich for lunch.
*Opting for Greek yogurt instead of the normal yogurt is an ideal way to increase your intake of protein.
*Include eggs in your regular meals for the intake of good proteins.
*Adding Beans to the different soups, pasta sauces and casserole works apt.
With the apt amount of protein you find that the level of immunity increases, sparing you from risks of different diseases. You find remembering and recalling gets easier and you are spared of cardiovascular diseases.