Vegetarian World

From our hair and nails, to our muscles, passing  through hormones, enzymes, antibodies, everything in our body is basically composed of proteins.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

What is a Protein?

 

Protein, after water, is the most important and abundant component of living beings. Virtually everything in our body is made up primarily of proteins, including our cells. 

 

We have about 2 million proteins inOur body is made up of about 50,000 to 100,000 different types of proteins.

 

Each of these 100,000 proteins plays a different role. Even their structures are different, just notice the differences between hair, skin, nails, organs, muscles!

 

In addition to giving structure to our tissues and organs, several metabolically active substances are formed by proteins, such as: hormones, antibodies, enzymes, clotting factors, hemoglobin, etc...

 

And just for the record: 50% of the weight of each of our cells is made up of protein.

 

Some of them:

 

 

1) AMYLASE:enzyme produced in the pancreas, which participates in the process of digestion of carbohydrates.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

2) INSULIN:hormone required for glucose to enter cells. 

 

3) PROLACTIN:hormone that produces milk in the mammary glands.          _cc781905-5cde-3194 -bb3b-136bad5cf58d_           _cc781905 -5cde-3194-bb3b-136bad5cf58d_         _cc781905-5cde-3194- bb3b-136bad5cf58d_           _cc781905- 5cde-3194-bb3b-136bad5cf58d_     _cc781905-5cde-3194-bb3b- 136bad5cf58d_           _cc781905-5cde- 3194-bb3b-136bad5cf58d_            

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4) COLLAGEN:structural function protein that holds tissues together   (skin, cartilage, bones).

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

5) IMMUNOGLOBIN:are the antibodies responsible for the defenses against invading germs.

 

6) ACTIN AND MYOSIN:proteins responsible for the ability of muscles to contract. 

 

7) FIBRINOGEN:protein that participates in the blood clotting process.

 

8) FERRITIN:liver protein that stores iron.

 

 

What is Protein made of? 

 

Proteins are made by joining together amino acid molecules, that is, they are polymers of amino acids. Humans are formed through the "random" combination of 20 different types of amino acids.

 

They are: Alanine, Arginine, Asparagine, Aspartic Acid, Cysteine, Glutamic Acid, Glutamine, Glycine, Histidine, Isolucine, Leucine, Lysine, Methionine, Phenylalanine, Proline, Serine, Threonine, Tryptophan, Tyrosine and Valine.

 

It is these 20 molecules that create around 100,000 different proteins, with different functions, sizes, shape, composition and number of amino acids.

 

A protein is made up of at least 50 amino acid molecules. The largest proteins have up to 30,000 amino acid molecules.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

          _cc781905-5cde-3194 -bb3b-136bad5cf58d_The protein can be linear, helical, folded or spherical.

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The liver is the organ that decides the fate of these amino acids, being able to use them as:

 

– source for the production of essential proteins for the body, such as albumin, globulins, lipoproteins, clotting factors, etc.;
– source for muscle mass formation;
– source for the production of fat, because, if necessary, the liver can transform amino acids into triglycerides, in a process called lipogenesis;
– source for glucose production, in a process called gluconeogenesis.

 

Our liver  is a complex organic factory, with about 500 functions, among the most important, removing toxins from the blood and processing food from the intestines.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Calculate your protein needs based on your calorie consumption: 

 

 

You can calculate how much protein you need to consume daily based on your average calorie consumption. If you know how many calories you consume per day, know that between 10 and 15% of them should be made up of proteins. That is, a 2000 calorie diet should include around 200 or 300 calories of pure protein. There are about 4 calories for every gram of protein. So, in this example, you need to consume 50 grams of protein.

 

 

If you don't usually count your daily calories, you can find out how much protein you should be consuming using a simple formula based on your weight.

 

Take your weight in pounds and multiply it by 0.8 (if you are sedentary) or by 1.8 (if you exercise frequently) to find out how much protein you need to consume daily.

 

 

A Canadian study pointed out that sedentary people should consume 0.86 g of protein daily for every kilogram of their weight; moderately active people should consume 1.40 g of protein daily for every pound of their weight; and professional athletes should consume 2.40 g of protein daily for every pound of their weight.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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One of the biggest questions for vegetarians is where we get our proteins from. Amazingly, many people only think of meat when talking about protein. 

 

 

Here are some plant foods that, combined with each other, calmly supply our daily protein requirement (the explanations about each one you will find throughout the site) : 

 

Chia / Amaranto / Quinoa/  Chickpeas /  Sesame/  Sunflower Seed/  Feijão /  Arroz / Nuts

Soy / Lentil / Pea / Tofu / Broccoli / Avocado / Cashew / Peanut butter / Red Potato

Barley / Edamame /  Milho and many others!

 

 

This excessive preoccupation with the protein  issue is not very well founded, because unless you have a very serious genetic problem; you will never hear a doctor tell you that you are low on protein through a blood test. You can talk about lack of iron, lack of calcium, lack of zinc or B12.

 

The abundant presence of protein and essential and non-essential amino acids can be found in individual refined starches such as: oat flour (16% calories from protein), corn (12% protein), whole wheat pasta (14 % protein), potatoes (11% protein), and that's enough for athletes and weightlifters!

 

According to PHD Kerrie Saunders, plant protein can meet protein needs when a variety of plant foods is consumed and energy needs are met. 

 

Research proves that a variety of plant foods consumed throughout the day can provide all essential amino acids and ensure nitrogen retention and proper use in healthy adults. Therefore, complementary proteins should not be consumed at the same meal. 

 

Know that the "excess" of animal protein (38 grams for men and 29 grams for women), is intrinsically linked to calcium loss (osteopenia and osteosporosis) and several types of cancer. 

 

 

Text by : http://www.annibalefacini.com/

 

 

What is the impact on human health with the consumption of animal products?

 

See in the link below the comments of doctors in the area of nutrition and health from different parts of the planet:

 

 http://www.onca.net.br/textos-e-publicacoes/textos/textos-onca/impacto-a-saude-humana-do-consumo-de-produtos-de-origem-animal/