Proteins are the building blocks of our body. The tissues and organs of the body are made of protein. If we compare the body to a building, proteins will be the building blocks. Proteins are found in meat, eggs, milk and legumes.
Protein is needed for the growth and creation of new cells in the body, such as skin cells, intestinal wall cells, and red blood cells, which have a relatively short lifespan. Also, for the healing of wounds, burns and damage to tissues, the presence of protein substances is necessary.
As mentioned, the main role of proteins is the repair and regeneration of different tissues, but when the body needs it and when carbohydrate foods are not available enough, proteins are also used as fuel to provide the required energy.
The building blocks of proteins are amino acids. There are about 20 types of amino acids in nature, some of which the human body cannot make. These types of amino acids are called essential amino acids.
These amino acids are: lysine, leucine, isoleucine, tryptophan, phenylalanine, methionine, valine and the amino acid histidine, which is essential only in children.
Proteins have both animal and plant origin. Animal sources are meat, milk, eggs and cheese, and vegetable sources are legumes (lentils, beans, mung beans) and soybeans.
Animal proteins are more complete proteins and contain most of the essential amino acids (such as meat and eggs), but vegetable protein sources are sometimes poor in terms of having some essential amino acids. For example, amino acid lysine is found in cereals and methionine in legumes. But if a mixed food of grains and legumes is used, such as pilaf lentils, it can cover this deficiency. and form a complete food in terms of providing amino acids.
Although vegetable proteins are poor in terms of some amino acids, they can be very useful due to the presence of fiber, minerals and some vitamins, so it is recommended to use both types of protein in the diet.
Growing children, teenagers, pregnant and lactating mothers, the elderly, and those with wounds, infections, and wounds need more protein.
Protein deficiency in children and adolescents can lead to insufficient growth, delay in puberty and short stature, respectively.
The amount of protein required for normal people is about 0.8-1 gram per kilogram of body weight, but for athletes, up to 1.2-2 grams per kilogram of body weight is also recommended. For example, a 70-kilogram person needs about 70 grams of protein per day, which can be supplied by 1 egg, 2 glasses of milk, 5 slices of bread, and 120 grams of meat.
Lack of protein intake can cause delay in wound healing, anemia and weak defense system.
Proteins are involved in the production of hemoglobin, which is present in red blood cells. Also, many enzymes and antibodies that play a defensive role in the body are made of protein.
Required amount: about 1.5 of the daily energy intake should be provided by protein.
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15 February 2014 18:45
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