The Effect Of Proteins On The Human Body And Their Correct Intake

Proteins are organic molecules consisting of long chains of amino acids and performing a number of vital functions. They enter the body with food (mainly meat, fish, legumes and milk) and are also synthesized in the liver's multifunctional factory.

In the realities of the modern world and, given the ever-increasing frequency of genetic mutations and violations of enzyme systems, the issue of protein digestibility is especially acute: many patients have been in severe deficiency for years, arising not so much due to the lack of protein in the diet, but due to violations of its breakdown ( for example, due to a decrease in the secretion of hydrochloric acid) and subsequent absorption.

11 benefits of protein for the human body

It is impossible to imagine good nutrition without the proper protein component of the diet. Hormones, enzymes, signal molecules - most of their representatives are of a protein nature. It is impossible not to recall the cell membranes - the main component there, along with the bilipid layer, which was formed by phospholipids, are also proteins! In addition, they provide all levels of protection: from mechanical (for example, connective tissue collagen is involved in this process) to immune (many factors of humoral regulation, including notorious antibodies, are also of a protein nature).

How do proteins affect the human body?

1. Increase in lean body mass

   Muscles are known to be capable of contraction, thanks to specific proteins such as actin and myosin that perform gliding-like movements. It is noteworthy that the motor function is also provided by proteins at much lower levels - in particular, at the cellular level (for example, the ability of leukocytes, the defenders of the human body, to active movement - they can pass through the walls of the capillaries to the foci of inflammation and directly exert their specific function there) .

   It depends on the amount of proteins, and how actively the muscles will grow. A necessary condition for this is to maintain a balance between the rate of synthesis and decay of proteins. The latter is influenced by many factors - and among them, not the last value goes to age. The older the person, the higher the need for protein, as there is sarcopenia - loss of muscle mass due to unfolding degenerative processes.

   A large amount of protein is also necessary for athletes who must consume it at specific intervals - compliance with the regimen is especially important for professionally trained individuals. Unfortunately, in order to increase muscle mass, they often resort to insulin injections - this hormone, secreted by the beta cells of the pancreas, stimulates the active production of protein. However, one has to pay bitterly for a beautiful body: after such manipulations, an already common diagnosis is often acquired: diabetes mellitus.

    

2. Strengthening immunity

   Proteins affect the quality of the immune system. The body defends itself against infections and pathogens (such as bacteria, fungi, and helminths) by a variety of multidirectional mechanisms - and one of them, of course, is the production of antibodies. These are special proteins that, by binding to foreign agents, either directly neutralize them or attract other components of the immune system.

    

3. Strengthening the nervous system

   Proteins are also responsible for the normal functioning of the nervous system - along with fats, they are an important structural formation of the white and gray matter of the brain. In addition, the building blocks of proteins - amino acids - are themselves directly involved in many biochemical transformations and reactions: for example, glutamic acid is necessary for the neutralization of highly toxic ammonia, as well as for the formation of alpha-ketoglutaric acid involved in the Krebs cycle (one of the key stages on the way to energy), and the synthesis of GABA, the main inhibitory neurotransmitter.

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   In addition, proteins also perform a signaling function: for example, receptors that transmit nerve impulses in response to irritation also have amino acid sequences in their structure.

    

4. Maintaining water balance in the human body

   The influence of proteins on the human body is also manifested in the regulation of fluid balance, as well as the maintenance of important parameters of homeostasis: blood viscosity and oncotic pressure.

   More generally, the protein is able to carry out the process of osmosis, that is, the transport of water from cells or into cells. The cell membrane, which is composed of proteins, can change the degree of water impermeability. This affects the level of acidity in the blood. When the cells fill with water and do not give it back, the tissues of the body overflow with fluid and as a result, edema occurs. Violation of this balance entails changes in the work of the muscular, as well as the nervous system, or a failure in other functions of the body.

    

5. Replenishment of energy

   Proteins provide the body with energy - for example, when they are completely burned, about 4 kilocalories are released. During starvation, when carbohydrate stores in the form of glycogen are depleted, the body begins to catabolize (break down) not layers of adipose tissue, but proteins. The resulting building blocks, represented by amino acids, are included in a number of biochemical transformations, ultimately forming glucose - the main substrate for energy. This transformation, called gluconeogenesis, occurs in the liver: it is here, under the action of specific enzymes, that the active formation of glucose from non-carbohydrate molecules is observed.

    

6. Beautiful hair

   The beauty and health of hair depend on proteins. Thanks to research, it was possible to establish that proteins affect both the growth rate and the appearance of the hair. For this reason, proteins are often found as an ingredient in hair conditioners and other cosmetics.

    

    

7. The course of enzymatic reactions

   Enzymes are catalysts of a protein nature that accelerate the course of biochemical reactions in our body, while maintaining their structure unchanged. With congenital deficiencies or the complete absence of certain enzymes, enzymopathies develop. For example, phenylketonuria, which so often scares expectant mothers (and not without reason, I must say) is observed with a decrease in phenyl hydroxylase, an enzyme that ensures the conversion of the amino acid phenylalanine to tyrosine.

    

8. Transport of nutrients

   Proteins are specific carriers that carry out active transport processes (that is, the transfer of nutrients against a concentration gradient - due to the energy of ATP). So, for example, glucose and other large molecules are absorbed: having an impressive size, they are simply not able to pass through cell membranes on their own.

   In addition, the process of gas exchange in the lungs cannot be imagined without hemoglobin, an iron-containing protein, the heme part of the molecule of which is responsible for oxygen binding. It is noteworthy that ferritin, which already carries out the deposition of this mineral in tissues, also has a protein nature - however, like transferrin, it is a direct carrier of iron in the blood serum.

    

9. healthy skin

   Proteins affect the quality of living tissue, which is constantly subject to two mutually opposite processes: destruction and regeneration. They are responsible for the elasticity and strength of the skin - in particular, these functions are carried out by connective tissue proteins: collagen and elastin.

    

   Collagen is also located in the membranes of cells and tissues that need constant renewal. Studies have shown the positive effect of proteins on the human body, which received a sunburn: for example, when collagen was added to the diet, there was a significant acceleration of skin repair processes.

    

10. Cell repair

    In order for the body to be healthy, it needs to effectively restore cells damaged by various adverse factors and pathogens. This process requires the amino acids that make up proteins.

    The epithelium of the intestines, blood cells and skin consists of components that are updated every two weeks - quite often, isn't it? Such regeneration is possible only with normal supply of the body with building blocks - proteins.

     

11. strong bones

    We have already mentioned that collagen is an important component of cells. However, it affects not only the elasticity of the skin, but also the health of the bones, directly entering their composition. It provides protection to the joints and also prevents their abrasion. In addition, collagen has been shown to be excellent at fighting arthritis and other common inflammatory conditions.

     

Animal Protein Sources

• Protein content in meat

A lot of protein is found in beef, rabbit and poultry meat. This protein is good for any method of cooking, with the exception of frying. In addition, pork has a lot of fat, so it is better not to abuse it. If you still prefer such meat, then you should first cut off the fat from it. In this form, the product will be more useful. It also requires a thorough revision of the fibers and a long heat treatment: this is one of the most egg-infested meats of parasitic worms.

The protein content in beef is much higher than in pork. Be sure to include tongue, liver and other offal in the diet, as they contain many important trace elements.

• Proteins in seafood and fish

Most of the protein is found in tuna, trout, salmon, herring, flounder. Caviar is distinguished by an increased amount of amino acids. At the same time, even caviar of inexpensive varieties of fish, for example, capelin, is useful. In terms of the content of nutrients, it is no worse than that of the sturgeon. When eating caviar, it is recommended to pre-store it at low temperatures in a freezer: in this way, the risks of helminth infestation are significantly reduced.

• Dairy proteins 

Most milk protein is found in cheese, cottage cheese, milk and kefir. To absorb calcium, amino acids are needed, which are found in excess in these products. Dairy products have a beneficial effect on the intestines - the bacteria contained in them act as probiotics.

The Best Plant-Based Protein Sources

• Pumpkin seed protein

  In terms of amino acid content, pumpkin seeds are almost equivalent to the ideally balanced animal protein of eggs. They contain a lot of lysine, phenylalanine and tryptophan - amino acids involved in the metabolism of neurotransmitters and in the formation of collagen fibers.

  In addition, the seeds do not contain inhibitors of proteases - enzymes that break down bonds in a protein molecule. Peeled seeds are recommended to be consumed regularly.

   

• Amaranth protein

  Protein in amaranth is twice as much as in wheat. The huge content of tyrosine, tryptophan, threonine, phenylalanine brings it closer in terms of amino acid composition to milk protein. The grain of this crop is 11-19% protein, so it can be used to easily make up for deficiencies - especially among adherents of plant nutrition.

   

• Cereal proteins

  The most useful from this point of view are buckwheat, quinoa and oats. But in any case, cereal proteins do not differ in ideal amino acid composition. Only buckwheat and oats are rich in lysine, buckwheat, as well as sorghum and rice are rich in isoleucine. There is too little methionine in wheat, barley, rye and sorghum, only 1.6 - 1.7 mg / 100 g of protein. Wheat protein contains only 2.6% threonine, while corn contains too little tryptophan (0.6%).

  In general, even with a combination of these cereals, the coverage of the body's daily protein needs is still a big question.

   

• Legume protein

  Bean protein is very cheap and very popular. However, there is one important drawback: it contains protease inhibitors that prevent the full digestion of the protein.

  Pea protein is high in essential amino acids, but not rich in sulfur-containing amino acids. For this reason, legume protein should be used in combination with other types of protein.

   

Daily intake of proteins, fats and carbohydrates

Energy is used daily for:

• basic metabolism;

• dynamic action of food;

• physical activity.

Optimal calorie content for different groups of people:

In order to calculate calories for a particular person, it is necessary to take into account their gender, age, weight and height, as well as their level of daily physical activity.

An example of a correct calorie count:

How to distribute 1600 kilocalories into 3 main meals and one snack:

• Breakfast includes 25% kcal - 400 kcal.

• Lunch contains 35% kcal - 560 kcal.

• Snack is 10% of the daily diet - 160 kcal.

• Dinner is 25%, that is, 400 kcal.

However, we will not get tired of repeating that the most universal and physiological is still 3 meals a day: ideally, you should completely forget about all the snacks!

What is the Daily Value of Macronutrients for Men and Women?

It makes no sense to count calories all the time - the chance to get a nervous breakdown is still greater than to get exact numbers in the next popular application and, most importantly, fit into them. During the cooking process, the calorie content of foods changes, and it cannot be reliably determined.

But it is still necessary to get acquainted with the calorie content of food: for ideas about what you feed your body after all.

Using a special formula, you can calculate your rate very easily. But before doing this, remember that:

• the norm takes into account both animal and vegetable protein;

• the lack of proteins is less harmful than their bust.

Many people make the mistake of thinking they are an extremely active person. In fact, most people lead a sedentary lifestyle. If you fall into this category, but the amount of protein in your diet corresponds to the norm of an active person, then you are at risk of gaining weight due to excess calories.

Time of absorption of protein in the body

Surely, you are familiar with the recommendation to consume no more than 30-40 g of protein per meal. Those who give such advice explain this by the fact that the body simply does not absorb more protein. However, this is misleading. It is unlikely that the digestive system of both an athlete and a fragile girl is able to break down and adsorb the same amount of protein.

In addition, some people only eat once a day. It turns out that at a rate of 30-40 g of protein in a person with a high need for proteins, a protein deficiency would soon occur. To test this statement, we conducted an experiment. One group of subjects ate once a day, and the other three. The researchers then compared how people digested the protein. The results were the same.

Thus, it was reliably confirmed: all the protein that a person consumes at one meal is completely absorbed. The only question is how long it will take for digestion - it all depends on the activity of enzymatic systems and the adequacy of the secretion of digestive juices, as well as on the type of food received.

3 reasons why protein is poorly absorbed

1. All types of proteins according to WHO have their own absorption coefficient:

   Animal protein is the easiest to digest.

   • egg (almost 100%);

   • dairy products (75% - 80%);

   • fish and seafood (70% - 80%);

   • meat (70% - 75%).

2. Protein digestion begins in the stomach.

   This requires optimal acidity and enzymes that are produced by the gastric mucosa. Hydrochloric acid, in addition to its bactericidal properties, also contributes to the swelling of the protein.

   The process of complete breakdown of proteins (to constituent amino acid bricks) takes place in the intestine. In the same place, on special villi, its assimilation takes place.

    

The effect of protein on human satiety control

Scientists have noticed that some animals, due to fluctuations in protein in the diet, begin to behave differently. This is the so-called protein lever hypothesis. Its meaning is that our smaller brothers first of all try to fill the body with protein, and only then lean on carbohydrates and fats. Thus, they control overeating, since protein reduces the feeling of hunger.

Macronutrient fluctuations were described using a mathematical model. She proved that different people around the world consume protein in the range of 10-15%, but the proportions of fats and carbohydrates are very different. Our hunter-gatherer ancestors ate high-protein foods, which made up 20-30% of the total diet.

Many people think that the only way to lose weight and maintain weight is to increase your protein intake. However, scientists have conducted a number of studies and found that the diet of overweight people contains almost the same amount of protein as slender people. Thus, weight loss is not so much an increase in protein, but a reduction in the number of foods with a high glycemic index. In addition, it has been proven that long-term protein diets lead to health problems.

At the same time, the positive effect of proteins on the human body cannot be denied. Protein perfectly saturates the body and helps control hunger. How to use this property of protein leverage wisely?

• Proper food. It is better to give preference to whole, protein-containing foods and not to abuse their combinations with fats and carbohydrates (for example, eating potatoes with meat together). Since in this case, in order to gain the norm of proteins, you will have to eat too many carbohydrates and fats “for the company”.

• Protein for breakfast. This method is guaranteed to reduce appetite during the day by 51%. The first meal with a high protein content is justified and even indicated to everyone who is worried and monitors the figure and quality of the body as a whole.

• Any meal is recommended to start with proteins. The ancient expression "Ab ovo" is immediately recalled, which means "let's start with the egg." Protein at the beginning of the meal, like a vegetable salad, helps to reduce the amount of calories consumed.

• On days when you have a strong appetite, eat plenty of protein. And during periods of rest, reduce its amount by taking a break.

The role of protein in weight loss

The metabolic rate is the value of the basal metabolic rate per unit of time. What is basal exchange? This is the amount of energy that the body spends to maintain its vital functions.

The researchers state that the increase in protein affects the basal metabolic rate, speeding up the metabolism. So in a person who is on a protein diet, in which 26% of calories are protein, this figure increases significantly.

That is, if we need to lose weight, then there should be more proteins. For example, our protein norm is 15% of the total calorie intake. For weight loss, you need to bring this amount to 25-30%.

What happens if the percentage of protein is made extremely high (with a significant reduction in carbohydrates and fats), as recommended by the followers of the Kremlin diet or the Dukan diet?

Such an extreme way to lose weight will lead to a real disaster, and will negatively affect the work of the kidneys - up to the development of their insufficiency.

Excessive amounts of animal protein also increase blood cholesterol levels. Lack of plant foods harms the body. After all, the healthy fats contained in it protect the cardiovascular system.