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Lack of protein in the body and nutrition
Protein (protein) is the main building material for the human body, since it is proteins that build cells. This organic compound, which includes 22 amino acids, are also necessary for the construction of cells. Proteins are involved in many biological processes and perform many different functions. What leads to a lack of protein in the body?
In the human body, there are practically no protein stores, and the synthesis of new proteins is possible only from amino acids that come with food. Consumed by a person with food protein, getting into the body, in the process of digestion is split into amino acids, which are then easily absorbed into the blood and absorbed by the body. From amino acids the cells synthesize a protein that is different from the consumed protein and is characteristic only of the human body. Amino acids, synthesized in our body, are considered interchangeable, and of which the proteins of our body are built - irreplaceable. They are not synthesized in our body and must be supplied with food. It can be said that interchangeable amino acids are more important for the cell than irreplaceable ones. Nutritional requirements in these or other compounds suggest that dependence on an external source of amino acids may be more favorable for the survival of the organism than independent synthesis of these compounds by the body.
Proteins are divided into vegetable and animal groups. An egg white protein and a whey protein can be referred to an animal protein. Chicken protein is easily digested, it is the standard, because 100% consists of albumin and yolk. Other proteins are evaluated relative to chicken protein. To proteins of vegetable origin, you can include soy. Since the synthesis of a new protein in the human body is constantly, it is necessary to ensure a constant supply of protein in the body in the right amount.
Problems that occur with a lack of protein.
The deficiency in the body of the protein is caused by the lack of the necessary amount or quantity of amino acids necessary for protein synthesis. As a rule, the lack of proteins is a regular phenomenon in strict vegetarians, in people with high physical loads due to imbalance in nutrition. Deficiency of protein in the body has negative consequences for almost the whole organism. Inadequate intake of protein in the body with food leads to a slowdown in the growth and development of children, in adults - to violations of the activity of endocrine glands, to changes in the liver, changes in the hormonal background, disturbances in the production of enzymes, resulting in a deterioration in the assimilation of nutrients, many micronutrients fats, vitamins. In addition, protein deficiency contributes to memory impairment, decreased efficiency, weakened immunity due to a decrease in the level of antibody production, and is accompanied by avitaminosis. Insufficient intake of protein leads to a weakening of the heart and respiratory system, loss of muscle mass.
The daily requirement of the female body in the protein must come from a calculation of 1.3 g, multiplied by a kilogram of weight. For men, this coefficient increases to 1.5 g. When practicing with training or any physical exertion, the protein intake must be increased to 2.5 grams multiplied by a kilogram. It is better if the consumed protein is easily digestible, that is, in the form of milk, soy proteins or specially prepared amino acid mixtures.
Excess protein in the body.
In addition to the lack of protein foods, there may be an excess of protein, which is also undesirable for the body. With a slight excess of protein in the diet in comparison with the norm, there will be no harm, but the excess of its consumption of 1.7 g per kilogram of weight, with no strong physical activity, leads to negative consequences. Excess liver protein turns into glucose and nitrogen compounds (urea), which must excrete the kidney from the body. In addition, the importance of drinking regime is becoming important at the moment. Excess of proteins provokes acid reaction of the body, which leads to loss of calcium. In addition, meat products, which contain a large number of proteins, contains purines, some of which are deposited in the joints during the process of metabolism, which can cause the development of gout. Cases of excess protein in the body are quite rare. As a rule, our diet is not enough. Excess protein overloads the digestive system, contributes to the deterioration of appetite, increased excitability of the central nervous system, as well as endocrine glands. In addition, fat deposits in the liver accumulate, the cardiovascular system, liver and kidneys suffer, vitamin metabolism is disturbed.
Estimate a sufficient or excessive amount of protein in the diet can be on a nitrogen balance.
In the human body, the synthesis of new proteins is systematically carried out and the removal of the final products of protein metabolism from it. Nitrogen is a part of proteins, in the course of their decomposition, nitrogen leaves their composition, leaving with urine. For optimal functioning of the body, constant replenishment of the nitrogen to be removed is necessary. Nitrogenous or protein balance is when the amount of nitrogen replenished with food corresponds to the amount removed from the body.
To avoid disturbance of protein metabolism, the following recommendations should be observed:
The importance of protein in nutrition and with weight loss.
The popularity of diets based on high protein content is explained by the fact that proteins help control the feeling of hunger. Another positive aspect of the protein diet is the enhancement of metabolism at rest, while the protein helps maintain muscle mass. In the absence of physical exertion, the muscle mass decreases with age, so physical exertion is necessary to burn fats and maintain a high level of metabolism. The protein promotes a slower rise and fall in the level of sugar and insulin in the blood. Protein is an integral part of our diet.
However, most common low-calorie diets (vegetable, fruit) limit protein intake. Such diets are not recommended to be carried out often, since protein starvation occurs, which leads to negative consequences in general.
Low-calorie diets show a slowdown in metabolic processes due to reduced caloric intake. In this case, there is a loss of muscle mass. A sufficient amount of protein in low-calorie diets with weight reduction accelerates metabolism, and in combination with physical exertion promotes an increase in muscle mass, which facilitates maintaining weight after switching to normal diet.
With a lack of protein in the body, exercise will not do any good, but only harm your health. Even if the kilograms are gone, it's not for long. They are back with the "addition". Therefore, in any case, do not combine unbalanced low-calorie diets and intense physical activity.
In the human body, there are practically no protein stores, and the synthesis of new proteins is possible only from amino acids that come with food. Consumed by a person with food protein, getting into the body, in the process of digestion is split into amino acids, which are then easily absorbed into the blood and absorbed by the body. From amino acids the cells synthesize a protein that is different from the consumed protein and is characteristic only of the human body. Amino acids, synthesized in our body, are considered interchangeable, and of which the proteins of our body are built - irreplaceable. They are not synthesized in our body and must be supplied with food. It can be said that interchangeable amino acids are more important for the cell than irreplaceable ones. Nutritional requirements in these or other compounds suggest that dependence on an external source of amino acids may be more favorable for the survival of the organism than independent synthesis of these compounds by the body.
Proteins are divided into vegetable and animal groups. An egg white protein and a whey protein can be referred to an animal protein. Chicken protein is easily digested, it is the standard, because 100% consists of albumin and yolk. Other proteins are evaluated relative to chicken protein. To proteins of vegetable origin, you can include soy. Since the synthesis of a new protein in the human body is constantly, it is necessary to ensure a constant supply of protein in the body in the right amount.
Problems that occur with a lack of protein.
The deficiency in the body of the protein is caused by the lack of the necessary amount or quantity of amino acids necessary for protein synthesis. As a rule, the lack of proteins is a regular phenomenon in strict vegetarians, in people with high physical loads due to imbalance in nutrition. Deficiency of protein in the body has negative consequences for almost the whole organism. Inadequate intake of protein in the body with food leads to a slowdown in the growth and development of children, in adults - to violations of the activity of endocrine glands, to changes in the liver, changes in the hormonal background, disturbances in the production of enzymes, resulting in a deterioration in the assimilation of nutrients, many micronutrients fats, vitamins. In addition, protein deficiency contributes to memory impairment, decreased efficiency, weakened immunity due to a decrease in the level of antibody production, and is accompanied by avitaminosis. Insufficient intake of protein leads to a weakening of the heart and respiratory system, loss of muscle mass.
The daily requirement of the female body in the protein must come from a calculation of 1.3 g, multiplied by a kilogram of weight. For men, this coefficient increases to 1.5 g. When practicing with training or any physical exertion, the protein intake must be increased to 2.5 grams multiplied by a kilogram. It is better if the consumed protein is easily digestible, that is, in the form of milk, soy proteins or specially prepared amino acid mixtures.
Excess protein in the body.
In addition to the lack of protein foods, there may be an excess of protein, which is also undesirable for the body. With a slight excess of protein in the diet in comparison with the norm, there will be no harm, but the excess of its consumption of 1.7 g per kilogram of weight, with no strong physical activity, leads to negative consequences. Excess liver protein turns into glucose and nitrogen compounds (urea), which must excrete the kidney from the body. In addition, the importance of drinking regime is becoming important at the moment. Excess of proteins provokes acid reaction of the body, which leads to loss of calcium. In addition, meat products, which contain a large number of proteins, contains purines, some of which are deposited in the joints during the process of metabolism, which can cause the development of gout. Cases of excess protein in the body are quite rare. As a rule, our diet is not enough. Excess protein overloads the digestive system, contributes to the deterioration of appetite, increased excitability of the central nervous system, as well as endocrine glands. In addition, fat deposits in the liver accumulate, the cardiovascular system, liver and kidneys suffer, vitamin metabolism is disturbed.
Estimate a sufficient or excessive amount of protein in the diet can be on a nitrogen balance.
In the human body, the synthesis of new proteins is systematically carried out and the removal of the final products of protein metabolism from it. Nitrogen is a part of proteins, in the course of their decomposition, nitrogen leaves their composition, leaving with urine. For optimal functioning of the body, constant replenishment of the nitrogen to be removed is necessary. Nitrogenous or protein balance is when the amount of nitrogen replenished with food corresponds to the amount removed from the body.
To avoid disturbance of protein metabolism, the following recommendations should be observed:
- It is prohibited to eat semi-finished and meat products of long-term storage (sausage, sausages, ham, sausages). Since in semi-finished and ready-made "meat" products there is not enough high-grade protein, people who often use these products most often experience protein starvation.
- Fatty grades of meat and fish are used in rare cases, because they contain a large percentage of fat, which interferes with the absorption of protein.
- More is poultry meat, eggs, lean beef. Vegetable proteins contained in peas, beans, nuts, buckwheat should regularly be part of the daily diet.
- Meat is best cooked on the grill or in the form of a shish kebab, since this method of cooking removes excess fat, which does not overload the gastrointestinal tract.
- Do not combine meat and fish with porridge, potatoes and bread, the best addition will be a vegetable salad.
- Protein food should be eaten in the evening until 18.00 hours.
- Protein products of high quality are milk, eggs and meat.
- Preferred protein products: egg white, skim curd, low-fat cheese, low-fat fresh fish and seafood, young mutton, low-fat veal, chicken, turkey, (meat without skin), soy milk, soy meat.
- The basic rule that must be followed when choosing a protein food, says: to choose the foods you need with low fat and high protein.
The importance of protein in nutrition and with weight loss.
The popularity of diets based on high protein content is explained by the fact that proteins help control the feeling of hunger. Another positive aspect of the protein diet is the enhancement of metabolism at rest, while the protein helps maintain muscle mass. In the absence of physical exertion, the muscle mass decreases with age, so physical exertion is necessary to burn fats and maintain a high level of metabolism. The protein promotes a slower rise and fall in the level of sugar and insulin in the blood. Protein is an integral part of our diet.
However, most common low-calorie diets (vegetable, fruit) limit protein intake. Such diets are not recommended to be carried out often, since protein starvation occurs, which leads to negative consequences in general.
Low-calorie diets show a slowdown in metabolic processes due to reduced caloric intake. In this case, there is a loss of muscle mass. A sufficient amount of protein in low-calorie diets with weight reduction accelerates metabolism, and in combination with physical exertion promotes an increase in muscle mass, which facilitates maintaining weight after switching to normal diet.
With a lack of protein in the body, exercise will not do any good, but only harm your health. Even if the kilograms are gone, it's not for long. They are back with the "addition". Therefore, in any case, do not combine unbalanced low-calorie diets and intense physical activity.
September 20, 2010
