La Libertad, Negros Oriental -- Protein is one of the three primary macronutrients together with Carbohydrates and Fat. It is one of the most important nutrients in our food and should be included in our diet, are the chief constituent of the body cells, body tissues, and body fluids. Our bodies need protein to build bones, muscles, cartilage, and skin. We also need protein to repair tissues and cells and make new ones, make, and regulate hormones, supply oxygen to the blood and other key areas, and aid in digestion.
Protein can take the place of some fat and carbohydrate, but fat and carbohydrate cannot serve in place of the body's need for protein. It is important not only to get the right quantity of protein in your diet but also to make sure you’re eating the right types of proteins since not all proteins are created equal. That is why the minimum amount of protein, from a good source, must be consumed daily.
A protein is formed out of 20 different types of amino acids that are all connected. Our bodies make 11 types of amino acids on their own, but we need to get the remaining nine types of amino acids called "essential amino acids" from other sources such as the foods we eat. The nine essential amino acids are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. Protein provides the same energy density as carbohydrates. However, our bodies do not store proteins in the same way it stores carbohydrates and fats.
This only means that we need to consume protein every day. Age, sex, body weight, activity level, health condition, and many other factors influence how much protein our bodies need. Deficiencies of protein can cause tiredness, loss of weight, and lack of energy. Also, lack of sufficient protein can lower the body's resistance to disease and can result in stunted growth in children.
Prolonged lack of protein can result in liver damage and eventual death may result. It is important to have a variety of foods to make sure that the body gets all of the essential amino acids. Both plant and animal products provide good sources of protein, but it is still important to be aware that although many plants provide protein, most of it does not provide all the essential amino acids. Combining plant and animal foods is one of the various ways to make protein complete.
There are called COMPLETE and INCOMPLETE PROTEINS. The terms "complete" and "incomplete" proteins refer to the quality of protein in food and the types of amino acids it includes.
INCOMPLETE PROTEINS – Plant-based. If the protein you eat doesn’t have all the nine types of amino acids you need to get from food, it is called an "incomplete protein." Examples of incomplete proteins include nuts and seeds, whole grains like brown rice or whole-wheat bread, vegetables, and legumes in the form of lentils, peas, and beans.
COMPLETE PROTEINS – Animal products. If the protein you eat has all the nine types of amino acids you need to get from food, it is called a "complete protein." Great sources of complete proteins are fish, poultry like chicken, duck or turkey, eggs, beef, pork, dairy products such as milk, yogurt, and cheese, and soy products. Hence follow Kumainment No 4 “Kumain ng isda, karne at ibang pagkaing may protina”.
It is very necessary to eat a variety of foods even if we eat foods that are great sources of complete proteins. Remember also Kumainment No. 1 “Kumain ng ibat-ibang pagkain”. A healthy diet is crucial in maintaining good health, and so is regular consultation and communication with your Nutritionist-Dietitian is recommended. // ND II, Chutsvieka May Pacatang, RND
