Wednesday, June 20, 2012

About protein

 To know about protein is essential.The need to ingest protein with every meal is a key component of the healthy body, for four reasons. First, compared to carbohydrates and fats, protein is very difficult to store as fat. We usually assimilate it, making it part of our lean body tissue, or excrete it.

The second reason protein must be ingested with every meal is that it cannot be stored and used later, unlike fats and carbohydrates. As a result, you must keep ingesting protein throughout the day so as to keep your body from breaking down your muscle and organs to meet its protein needs. The third reason to consume protein frequently throughout the day is its metabolism-boosting effects. A great deal of recent research has shown that eating protein can actually kick-start your body’s metabolism. In the long run, this can have a significant impact on your body composition, especially if you have been eating a lot of food, as you reduce your caloric intake and increase your exercise, consuming protein will help preserve your muscles as well as organs. The fourth and final benefit of regular protein consumption is its ability to satiate. Protein makes you feel full as, unlike many simple carbohydrates, protein can curb your hunger. For instance, eating bread without cheese, meat, or nut butter is a lot less filling and satisfying.

Protein related food:
When deciding what type of protein to eat, you must know about protein and take into account the fact that not all proteins are created equal. There are two key factors that determine the quality of a protein. The first is bio-availability: this is a measure of how much of a certain protein is broken down, absorbed, and assimilated into our body tissue. The more bio-availability the protein is, the less it
travels through our system, failing to be absorbed, only to be excreted. The highest quality protein is whey. (In case you didn’t know, whey is the murky translucent liquid that sits on top of yogurt, so the next time you open the carton, don’t throw that away, stir it into the rest of the yogurt.) After whey come (in order) whole egg, milk, egg white, animal protein (chicken, fish, beef), soy, and vegetable protein. The second factor determining the quality of the protein found in a given food is the degree to which it is complete. A complete protein contains all of the essential amino acids.

Think of a protein as a train and the amino acids as the cars that make up the protein train. Protein is exactly that, a chain of amino acids. There are twenty-one amino acids. Most of the amino acids can be manufactured in the body. However, eight of them cannot. These eight must be ingested through food and are referred to as essential amino acids. If a protein has all eight essential amino acids, it is complete. For the most part, all animal sources of protein are complete. Vegetable sources of protein tend to be deficient in one or more amino acids. For this reason, along with the greater bio-availability of animal proteins, it is simplest to go to animal-derived protein sources such as chicken, fish, beef, seafood, eggs, and dairy (milk, cheese, yogurt, and cottage cheese).

A caveat when consuming animal sources of protein is that you must watch their fat content. While some fat in the diet can be healthy, animal fat is not. Animal fat tends to be saturated and, therefore, may contribute to clogging of the arteries. So try to eat “clean” protein at every meal, and you will reap the benefits. No, it doesn’t have to be ten egg whites or two chicken breasts like bodybuilders wolf down, but about a third to half of your meal should be made up of quality protein.

Food choice:
When we choose healthy food we have to keep in mind about protein.Bacon and eggs, fried chicken, and sausage have a lot of protein, but they also have plenty of fat, most of it the artery-clogging, saturated kind. However, there are numerous all-protein foods that can be had in a variety of ways. Try to always have one of the foods listed below at each of your meals.

Chicken ( skinless ), Fish, Egg whites, Cottage cheese (non fat ), Whey protein shakes (low sugar ), Red meat ( lean ), Turkey ( skinless ), Sea food ( lobster, scallops, shrimp ), Game ( bison, venison, ostrich ).

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