The word protein is derived from the Greek word 'protos', meaning 'first'. In the 17th and 18th centuries, it was argued that protein was responsible for all functions of life. Protein; It is a complex organic compound that is essential for all living organisms. On average, 16% of the adult human body consists of proteins. Proteins are necessary for growth and development and tissue and cell renewal. In addition, it is necessary for the hormones and enzymes involved in the regulation of other systems in the body, especially the immune system.
The energy we consume daily is provided by carbohydrate, protein and fat sources. It is recommended that 10-20% of the energy from the diet comes from protein. In addition, the daily protein need for adults and healthy individuals can be calculated as 0.8-1 grams of protein per kilogram. During pregnancy and lactation, it is calculated by adding 25 grams of protein to the daily need. For individuals who engage in regular physical activity, protein needs may increase depending on the intensity of physical activity. The recommended amount for endurance athletes is 1.2-1.4 grams per kilogram per day, and for athletes doing strength training it is 1.6-1.7 grams per day.
The most basic protein sources are; meat, milk, eggs, legumes, nuts and oilseeds. Protein quality, in other words the usability of protein in the body, is higher in animal protein sources and lower in plant protein sources. Breast milk is the food with the highest protein quality, and eggs are the highest quality protein source after breast milk. Food diversity is very important to maintain adequate and balanced nutrition and health. For this reason, like other nutrients, protein should be consumed from the right protein sources and in a variety of ways as per daily needs. Animal and vegetable protein sources should be included in the diet in a balanced way.
Frequency of consumption of protein sources;
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Red meat once a week,
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Fish 1-2 times a week,
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Chicken 1-2 times a week,
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Once a week It should be in the form of legumes twice.
Milk and dairy products 2-3 portions a day, 1 egg every day, dried One portion of nutmeg and oilseeds should be consumed every day. While insufficient protein intake negatively affects growth, development and cell and tissue renewal, excessive protein intake may increase urinary calcium excretion and lead to osteoporosis.
When cooking meat and meat products from protein sources. Healthy cooking methods such as boiling, baking and grilling should be preferred instead of frying, to prevent excess calorie intake and to prevent loss of protein. However, when grilling, attention should be paid to the distance between the meat and the fire, leaving a distance of 15-20 cm.
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