Proteins are known for their biological importance, are essential to the proper functioning of the body; are macromolecules that would come to be the main nutrient for the muscles of our body achieve form properly. A proteins is made up of more than 100 amino acids (link together).
For a balanced diet is necessary to consume sufficient of these macromolecules, because they have the main function of transporting fatty substances through the blood, which leads to increasing the body’s defenses. Proteins also have the function of producing digestive juices, hormones, plasma proteins, hemoglobin, vitamins, and enzymes.
Also, are essential for the body, we will explain the proteins according to their functions:
- Structural: they produce collagen, important for skin elasticity.
- Immune: they produce antibodies, enzyme sucrose, and pepsin, which in turn generate actin and myosin.
- Homeostatic: collaborate in the maintenance of pH, among others.
Eating the right amount of proteins at breakfast and lunch, will help to control anxiety, because it gives a feeling of fullness in a greater amount of time. Diets are classified by the amount of calories that should be consumed daily, from these diets, 15% should be allocated to protein consumption, and each gram of protein produce 4 calories. A 2000 calorie diet constitute the consumption of 75 grams of protein daily.
Rich-protein diets are essential for the nutrition of the athletes, according to their specialty. Therefore, the biological value of the protein represents the amount of essential amino acids, as greater amount amino acids, higher is the biological value; is the case of foods such as: milk, meat, egg, fish, nuts, dried beans, peas and lentils.
As in any other aspect, everything in excess is harmful to health, and the proteins are no exception. Some doctors say that the excessive protein intake can cause: hyperactivity of the immune system, liver dysfunction due to the increased toxic waste, loss of bone density, fragile bones, among others.
Remember to always consult your doctor, in this case a nutritionist, able to assess your body and structure a proper balanced diet. But, if you have a complicated daily life, you may include protein shakes during the day to increase protein intake needed:
First choice:
3 tablespoons of strawberry gelatin (20 g)
150 ml of almond milk
20 g of cranberries
1 kiwifruit
Honey (optional)
Second choice:
1 cup of coffee (100 ml)
1 cup of vegetable drink of hazelnut or walnuts (100 ml)
½ teaspoon of chocolate protein (2 g)
½ teaspoon of cinnamon powder (3 g)
2 ice cubes
Sweetener (to taste)
Third option:
1 ripe banana
1 cup of skim milk or a glass of any vegetable drink (200 ml)
5 strawberries
5 nuts
1 tablespoon of honey (25g)
Health comes first, always remember that an educated woman is forearmed, you decide the quality of life you want.
ALFA