proteins

Alexander Ochoa Castillo

ID: 1254
Protein is an essential macronutrient, but not all sources of information are created
equal, and it may not be needed as much as you think. Learn the basics about protein
and the configuration of your diet with healthy foods.
It is found throughout the body, in muscles, bones, skin, hair, and virtually any other part
of the body or tissue. They are composed of the enzymes that activate many chemical
reactions and the hemoglobin that carries oxygen in the blood.
HOW MUCH PROTEIN DO I NEED?
The National Academy of Medicine recommends that adults obtain a minimum of 0.8
grams of protein per kilogram of body weight per day, or a little more than 7 grams per
20 pounds of body weight.
 For a 140-pound person, that means approximately 50 grams of protein per day.
 For a 200-pound person, that means approximately 70 grams of protein per day.
In an analysis conducted at Harvard among more than 130,000 men and women who
were followed for up to 32 years, the percentage of calories from total protein intake
was not related to overall mortality or to specific causes of death. However, the protein
source was important.
What are “Complete” proteins and how much
do i need?
The "pure" protein, whether derived from foods of plant or animal origin, probably has
similar health effects, although the mixture of amino acids can have health
implications. Some proteins found in foods are complete. Others are incomplete,
therefore tend to lack one or more of the nine essential amino acids, which our body
can not produce from 0 or other amino acids.
Foods of animal origin tend to be good sources of complete protein, while foods of
plant origin often lack one or more essential amino acids.
Those who refrain from eating foods of animal origin can eat a variety of plant-based
foods that contain protein every day to obtain all the amino acids needed to produce
new proteins, and also choose to incorporate complete plant proteins such as Quinoa
and Chia seeds.
Chart: Comparison of protein packages
 Investigación en proteínas y salud humana.

The amount of protein, which probably makes a difference to health.

You can explore the research related to each disease in the tabs below, but here is the
evidence based evidence: eating healthy protein sources instead of red meat and processed
meat can reduce the risk of several diseases. And premature death.

Heart disease
 Diabetes
 Cancer
 Early death
 Bone health
 Weight control
 Other considerations related
to protein.
 The bottom line
Protein is a key part of any diet. The average person needs approximately 7 grams of
protein each day for every 20 pounds of body weight. This is because the protein is found
in a large amount of food, many people can easily accomplish this goal.
However, not all protein "packages" are the same. Because foods contain much more
than protein, it is important to pay attention to what comes with them. That is why the
healthy eating dish (HEP) encourages the selection of healthy protein foods.
To Choose
Limit

Avoid
Obtain plant protein when possible.

Eating healthy is a benefit to your health and the health of the planet.

Other sources of proteins of plant origin

From this general guide, here are some additional details and tips to set up your diet
with the best protein options:
 Semillas

Whole Grains

Vegetables
Seeds
Most of its protein comes from plants, so there are no "essential" components of the
protein. The beneficial news is that the vegetable kingdom offers many options to mix
and match.

Vegetables:
Lentils, beans (black, chickpeas, kidney, Mung).
Peas (green, snow, brooch, match, etc.)
Edamame / soy beans (and products made from soy: tofu, Tempeh).
 Nuts and seeds:
Almonds, pistachios, cashews, walnuts, hazelnuts, pecans, hemp seeds, pumpkin and
pumpkin seeds, sunflower seeds, flax seeds, sesame seeds, chia seeds.

 Other:
If many vegetables and fruits contain some level of protein, they are usually found in
smaller amounts than other foods of plant origin.
Some examples with higher amounts of protein include corn, broccoli, asparagus,
Brussels sprouts and artichokes.
 Whole Grains:
Kamut, wheat, rice, wild rice.
 Improve your animal protein sources.

Taking into account that the protein package is particularly important when it comes to
food of animal origin:
Generally, poultry and a variety of seafood are your best bet. Eggs can also be a
good option.
If you like dairy products, it is best to do it in moderation 1 to 2 servings per day; and
incorporating yogurt is probably a better option than getting all portions of milk or
cheese).
The Red meat is included unprocessed, should be consumed more limitedly. If you like red
meat, consider eating it in small quantities or only on special occasions.
Processed meats, Consumption should be avoided. Although these products
are often made of red meat. (Processed meat refers to any meat that has been
"transformed through salting, curing, fermenting, smoking or other processes to
improve flavor or improve conservation".
 Prioritize preparations based on abundant
delicious plants.

There are simple strategies to create delicious and even economical plant-based dishes.
 Eat less meat, enjoy more variety.

This approach encourages healthy plant-based foods as well, while providing ways
to incorporate some of your favorite foods of animal origin.
 Change the red meat for
healthier meats.

If you think of a meal that contains red meat, see if you can replace it with a better option.
 EAT a little less red meat, as you can.

Evaluate how often you eat red meat and see if any of these strategies can help you find
a way to reduce it a bit.
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