Health

Warning for lack of vitamins and proteins in the body

By observing these important symptoms in your body, you can realize that you are deficient in vitamins and proteins and you have not delivered enough to your body, and try to include and use it in your meals!

Having a healthy diet can increase the risk of many deficiencies in minerals and vitamins in the body. Protein is an essential nutrient for the body that accumulates in the tissues, muscles, tendons and organs of the body. To build muscle and have a healthy body, we need to consume enough protein. If you are a vegetarian or do not have enough protein in your diet, you should be aware of some of the warning signs.

In today’s world there are various diets, including vegetarian and carnivorous, each of which, depending on the focus on certain foods, may cause the body to lack the necessary vitamins and minerals. Many vegetarians avoid red meat but include chicken or fish in their diet. Vegetarian diet, although one of the healthiest diets, can lead to protein deficiency, which can cause side effects. Today, people are so involved in their daily activities that they do not have much opportunity to eat and enjoy what they eat, and only eat food to get full and be able to do their activities. Lack of a healthy diet can increase the risk of deficiency of many minerals and vitamins in the body. Protein is an essential nutrient for the body that accumulates in the tissues, muscles, tendons and organs of the body. To build muscle and have a healthy body, we need to consume enough protein. If you are a vegetarian or do not have enough protein in your diet, you should be aware of some of the warning signs.

Excessive fatigue

Most vegetarians believe that they have more energy than when they ate meat. But in the meantime, the feeling of tiredness and depletion of energy in the body is one of the first signs of protein deficiency in the body. Sleepiness during the day or evening, which is actually considered an unusual fatigue. This type of fatigue is not just a physical condition, but also a lack of mental motivation can be associated with protein deficiency.

Weakness during physical activity

When the body is deficient in protein, muscles do not have the ability to repair and regain their strength after exercise. In such a case, intense exercise and activity can be harmful and the body becomes weaker.

Muscles

Protein deficiency not only affects the function and strength of muscles, but also reduces their volume and size. When the body is deficient in protein and can not get it from the food it consumes, it picks it up from anywhere in the body and the muscles are the first point in the body to lose their protein and the body muscle tissue to relax and relax. It loses its naturalness.

Delay in repair

Reducing the healing process of wounds and wounds of the body and prolonging the healing process is one of the causes of protein deficiency in the body. Protein is needed to build new tissues, so if it is deficient, the body will not be able to repair itself.

hair loss

The connection between hair loss and protein deficiency may seem strange, but when you are deficient in this substance, the body is in a state of resistance and saving and trying to consume the least amount of protein, so a lot of protein in making hair and nails. Does not use; As a result, hair and nails become brittle and lose their softness and softness.

Get sick regularly

Definitely, protein helps keep the immune system active. When the body is deficient in protein and there is not enough protein in the diet, proteins in the body that fight off invaders such as bacteria and viruses are destroyed and used for metabolism. As a result, wounds and injuries to the body become more difficult, infections become more difficult to fight, and a person catches a cold faster.

If you always feel hungry and can not stop eating, your body may be deficient in protein. Adequate protein in the body reduces excessive calorie intake. Including about 20% protein in each meal, such as a piece of chicken, a piece of fish and an egg, will make you feel full sooner and prevent overeating. Common low-calorie diets used to lose weight may be effective in appearance, but they reduce muscle mass. For this reason, people who follow slimming diets usually have loose muscles and bony bodies.

In fact, maintaining the right amount of protein in your daily diet can help prevent muscle wasting.

what should we do

Contrary to popular belief, not only animal and meat sources contain protein, but also certain foods such as soy, beans, grains such as nuts, grains, and even vegetables such as broccoli and spinach are good sources of protein. The use of protein supplements is another solution that can eliminate the lack of protein in the body. Hemp, peas, rice, and soy protein powder are all high-protein vegetables.

Ensuring you get the right amount of essential amino acids for your body throughout the day can provide enough protein.

In general, the amount of protein needed daily varies from person to person, and each person needs a certain amount of protein depending on their physical strength and activity. Therefore, individuals can calculate this amount and be careful about consuming this nutrient during the day. Athletes can calculate the amount of protein they need during the day if they multiply their weight in kilograms by 4.3 grams. For example, if a person weighs 80 kg, according to this formula, he should consume 272 grams of protein daily to meet the needs of his body. In the meantime, normal people should multiply their weight by 2.2, which for a person of 80 kg, the daily requirement of protein is 176 grams.

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