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The Power of Protein

The Power of Protein

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Published by trimupnz
Protein
Protein is one of the essential food ingredients and basic building blocks of our body. Proteins are made up of amino acids. Amino acids (22 amino acids in all) are essential for building, maintaining and repairing muscles. What is the function of protein in our body? Proteins are essential to our bodies for various functions: 1. 2. 3. 4. 5. Growth of body tissue Repair of body tissue Red blood cells Proper functioning of antibodies that resist infection Regulation of enzymes and hormone
Protein
Protein is one of the essential food ingredients and basic building blocks of our body. Proteins are made up of amino acids. Amino acids (22 amino acids in all) are essential for building, maintaining and repairing muscles. What is the function of protein in our body? Proteins are essential to our bodies for various functions: 1. 2. 3. 4. 5. Growth of body tissue Repair of body tissue Red blood cells Proper functioning of antibodies that resist infection Regulation of enzymes and hormone

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Published by: trimupnz on Feb 23, 2012
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Protein
Protein is one of the essential food ingredients and basic building blocks of ourbody. Proteins are made up of amino acids. Amino acids (22 amino acids in all) areessential for building, maintaining and repairing muscles.
What is the function of protein in our body?
Proteins are essential to our bodies for various functions:1.Growth of body tissue2.Repair of body tissue3.Red blood cells4.Proper functioning of antibodies that resist infection5.Regulation of enzymes and hormones
What happens if we do not eat enough protein?
Protein Deficiency - Loss of body protein can occur due to stress, surgery,haemorrhage, wounds or prolonged illness and also heavy exercise. Proteindeficiency may affect growth and tissue development especially the hair, nails, skinand muscle tone. Our body has little capacity to store protein. If the body doesn’tget enough protein it starts to break down muscle for its needs.
How much protein do we need daily?
According to the RDA recommendations, our daily protein requirement is of 0.8 to1.0 gram of protein for every kilogram of our body weight. Roughly, 10-15% of yourdaily calorie intake should come from your daily protein intake.
Can we eat more protein than recommended?
Increased protein and low carb intake is recommended in treating obesity. Theknown risk from high-protein diet is for people with kidney disease. On the otherhand, increased protein may improve bone density helping prevent osteoporosis.
Do people who exercise require more protein?
 The protein requirements for athletes like runners, cyclists and tri-athletes are from25 to 50% more (0.5 to 0.72 gram of protein per pound of body weight) than fornon active individuals.
Example:
If your body weight =
55 kgs
andyour calorie requirement =
2200 calories
per day Thenyour protein requirement = 55 kg x 1 gram per each kilogram = 55 gram.Since 1 gram of protein provides 4 calories,55 gram of protein x 4 calories/gram of protein= 220 calories from protein per day which is 10% of your calorie intake.
What foods have High Protein?
Protein rich foods include meat, poultry and fish, eggs, dairy products, seeds andnuts, beans and lentils, grains like wheat, rice, barley and corn, and soy products.High protein foods includes eggs, milk, spinach, soybean, meat, fish, whole grains,rice, beans, legumes, corn, oats, peas and peanut butter which are good sources of high protein.
Milk and milk products
like cheese and yogurt are high in protein content. Themilk contains two high quality proteins, about 20 percent caseins and 80 percent
 
whey. Whey is quickly broken down into amino acids and absorbed into thebloodstream. Caseins are digested more slowly and provide the body with a steadysupply of protein for a longer period of time.
Nutrients in 1 Ounce (28 grams) of Shelled Nuts
 The nutrition data for all the nuts in the following table is for unsalted nuts. Thevalues for fat are rounded to the nearest whole or half number so the various typesof fat may vary slightly from the amount of "total fat."Nuts and seeds are high protein foods. If you want to replace animal protein withvegetable protein, then think of pistachios. Pistachio nuts are an excellent source of vegetable protein and fibre, and least amount of calories and fat of all nuts.Sunflower seeds are also high in protein.
Shortcut: An ounce of meat or fish has approximately 7 grams of protein.
 
Beef 
Hamburger patty, 4 oz – 28 grams protein
Steak, 6 oz – 42 grams
Most cuts of beef – 7 grams of protein per ounce
Chicken (SKIN REMOVED)
Chicken breast, 3.5 oz (100 grams) - 30 grams protein
Chicken thigh – 10 grams (for average size)
Drumstick – 11 grams
Wing – 6 grams
Chicken meat, cooked, 4 oz – 35 grams
Fish
Most fish fillets or steaks are about 22 grams of protein for 3 ½ oz (100grams) of cooked fish
 Tuna, 6 oz can - 40 grams of protein
Pork 
Pork chop, average - 22 grams protein
Pork loin or tenderloin, 4 oz – 29 grams
Ham, 3 oz serving – 19 grams
Ground pork, 1 oz raw – 5 grams; 3 oz cooked – 22 grams
Bacon, 1 slice – 3 grams
Canadian-style bacon (back bacon), slice – 5 – 6 grams
Eggs and Dairy
Egg, large - 6 grams protein
Milk, 1 cup - 8 grams
Cottage cheese, ½ cup - 15 grams
 Yogurt, 1 cup – usually 8-12 grams, check label

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