Protein
All cells in the body contain proteins, so
it is necessary to maintain protein levels,
especially because it is necessary for growth
and repair of tissues. Because the body is not
able to store amino acids, itis important to
consume protein every day. There ai
essential amino acid
as ‘essential’ because the body is unable to
produce these itself, so they must be supplied
by food. The foods containing essential amino
acids are called complete proteins and are
found in animal foods such as meat, fish,
chicken and eggs, as well as soybeans.
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Food for you
The soybean is the only plant food that is a
complete protein source
The non-essential amino acids are able
to be made by the body and are called
incomplete proteins. Because thes
found in plant foods, it can be difficult for
vegetarians and vegans to ensure they get
complete proteins. However, if you consume
particular incomplete proteins together you
can ensure all the essential amino acids are
present. This is called complementing
protein
Tofu = complete protein
Tofu, made from soybeans, is
complete protein
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‘The amount of
Protein you need is basec
on your age, weight, height and sex. A
rough recommendation for protein is
calculated using the following guide:
* 1g per kg for adolescents
* 0.75 g per kg for adult women
* 0.84 g per kg for adult men
* Around 1 g per kg for pre
lactating women
How much protein shot
ess uuld you be eatingFunctions in the body
Growth, maintenance
and repair of all cells
in the body, both hard
and soft tissue
Colao
cia
Protein is a secondary
Production of enzymes,
source of energy; excess
protein is metabolised
hormones, haemoglobin
‘and converted into
and antibodies, used to
regulate metabolism and
‘energy of stored as fat
protect against disease
Protein sources,
2 Bat well, dive well!‘COMPLETE PROTEIN FOODS
meat
poultry
fish
e995
dairy products (milk, cheese,
yoghurt)
soybeans
A selection of complete and incomplete protein foods.
Let’s review
1. Explain the difference between
macronutrients and micronutrients.
Nutrients are required by our body. Explain
why we need them,
3. Describe the difference between essential
and non-essential amino acids
‘The process of photosynthes's
INCOMPLETE PROTEIN FOODS
legumes
ruts
rice
vegetables
wholegrain cereals
4 List four main food sources of complete
protein,
5 People who consume a vegetarian or vegan
diet can struggle to consume the essential
amino acids. Explain why this is the case
andl describe how this can be prevented.