Stress Nutrition: Is This Protein To Consider?
There are many stress reducing strategies, and one of them is all about what you eat -- stress nutrtion.
Eating for stress is really about eating a healthy balanced dietby making wise and mindful food choices following the principles ofbalance, variety and moderation.
To stay in good health the body needs the right macronutrients: protein, carbohydrates, fats and micronutrients: vitamins, minerals and phytonutrients and water.
Lats talk about proteins.
What Is Protein? Protein is macronutrient essential for growth and development.
It is the protein that provides the structure for all living things.
Protein is important for a number of reasons:
8 -1 gram of protein for every kilogram of lean body weight.
As stress lowers immunity, extra protein may be required to compensate by helping produce more anti-bodies.
NB.
High levels of protein place extra burden on liver and kidneys, which are faced with processing the waste products of protein metabolism.
Amino acids - building blocks of protein.
The proteins that make up the human body are not obtained directly from diet.
Rather, dietary protein is broken down into its constituent amino acids, which then body uses to build the specific proteins it needs.
Thus, it is amino acids rather than protein that are the essential nutrient.
After a protein is eaten it is broken down by digestion into amino acids building blocks of all proteins, which are then absorbed and used to make other proteins in the body.
During starvation (dieting) your muscle tissue can be broken down to provide amino acids and energy for your body to use-decrease of muscle for serial dieters results in decrease of metabolism and after-diet weight gain.
There are about twenty-eight commonly known amino acids that are combined in various ways to create the hundreds of different types of protein present in all living things.
In the human body liver produces about 80% of the amino acids needed.
The remaining 20 % must be obtained from the diet.
These are called essential amino acids.
Essential amini-acids for adults are: Leucine, Isoleucine, Valine, Threonine, Methionine, Phenylalanine, Tryptophan and Lysine.
In children, Histidine is also considered to be an indispensable amino acid since they are unable to make enough to meet their needs.
Natural sources of essential amino acids
Vegetarians do not eat meat, fish, poultry, or their derivatives, such as gelatin, lard, or fish oils.
Lacto-ovo vegetarians consume dairy products and eggs, whereas vegans do not eat or use any animal products.
A diet with a good cross section of vegetables, fruit, pulses and carbohydrates will provide adequate protein.
For example, although beans and brown rise are both quite rich in protein, each lacks one or more essential amino acids.
However, when you combine beans and brown rise with each other, or when you combine either one with any of a number of protein rich foods, you form a complete protein that is high-quality substitute for meat.
With education and planning, a vegetarian diet can meet all your body's protein and nutrient needs.
Too much protein raises adrenaline/ cortisol levels and will cause you to burn out your adrenal glands.
Follow principles of balance, variety and moderation, however try to include protein in each meal - main meals and snacks.
Protein also increases satiety so you feel fuller, longer.
Eating for stress is really about eating a healthy balanced dietby making wise and mindful food choices following the principles ofbalance, variety and moderation.
To stay in good health the body needs the right macronutrients: protein, carbohydrates, fats and micronutrients: vitamins, minerals and phytonutrients and water.
Lats talk about proteins.
What Is Protein? Protein is macronutrient essential for growth and development.
It is the protein that provides the structure for all living things.
Protein is important for a number of reasons:
- Builds, repairs, and maintains healthy muscles, organs, skin, and hair
- Manufactures enzymes, hormones, and blood-clotting factors
- Maintains water balance, transports oxygen,
- Regulates acid-base balance,
- Supports immune function
- Provides your body with four calories of energy per gram, if necessary
- Increases satiety so you feel fuller, longer
8 -1 gram of protein for every kilogram of lean body weight.
As stress lowers immunity, extra protein may be required to compensate by helping produce more anti-bodies.
NB.
High levels of protein place extra burden on liver and kidneys, which are faced with processing the waste products of protein metabolism.
Amino acids - building blocks of protein.
The proteins that make up the human body are not obtained directly from diet.
Rather, dietary protein is broken down into its constituent amino acids, which then body uses to build the specific proteins it needs.
Thus, it is amino acids rather than protein that are the essential nutrient.
After a protein is eaten it is broken down by digestion into amino acids building blocks of all proteins, which are then absorbed and used to make other proteins in the body.
During starvation (dieting) your muscle tissue can be broken down to provide amino acids and energy for your body to use-decrease of muscle for serial dieters results in decrease of metabolism and after-diet weight gain.
There are about twenty-eight commonly known amino acids that are combined in various ways to create the hundreds of different types of protein present in all living things.
In the human body liver produces about 80% of the amino acids needed.
The remaining 20 % must be obtained from the diet.
These are called essential amino acids.
Essential amini-acids for adults are: Leucine, Isoleucine, Valine, Threonine, Methionine, Phenylalanine, Tryptophan and Lysine.
In children, Histidine is also considered to be an indispensable amino acid since they are unable to make enough to meet their needs.
Natural sources of essential amino acids
- Leucine - brown rise, beans, meat, nuts, soy flour, and whole wheat.
- Isoleucine - almonds, cashews, chicken, chickpeas, eggs, fish, lentils, liver, meat, rye, most seeds, and soy protein.
- Valine - dairy products, grains, meat, mushrooms, peanuts, and soy protein.
- Threonine -- beans, lentils, nuts and seeds, soybeans, meat, poultry, fish, eggs.
- Methionine -beans, eggs, fish, garlic, lentils, meat, onions, soybeans, seeds, and yoghurt.
- Phenylalanine -- beef, poultry, pork, fish, milk, yogurt, eggs, cheese, soy products, cottonseeds, sesame seeds, sunflower seeds and flours made from these seeds
- Tryptophan - brown rise, cottage cheese, meat, peanuts, and soy protein.
- Lysine -cheese, eggs, fish, lime beans, milk, potatoes, red meat, soy products, and yeast.
Vegetarians do not eat meat, fish, poultry, or their derivatives, such as gelatin, lard, or fish oils.
Lacto-ovo vegetarians consume dairy products and eggs, whereas vegans do not eat or use any animal products.
A diet with a good cross section of vegetables, fruit, pulses and carbohydrates will provide adequate protein.
For example, although beans and brown rise are both quite rich in protein, each lacks one or more essential amino acids.
However, when you combine beans and brown rise with each other, or when you combine either one with any of a number of protein rich foods, you form a complete protein that is high-quality substitute for meat.
With education and planning, a vegetarian diet can meet all your body's protein and nutrient needs.
- To make a complete protein, combine beans, with any one of the following Brown rise, corn, nuts, seeds, wheat.
- Or combine brown risewith any of the following: Beans, nuts, seeds, wheat.
Too much protein raises adrenaline/ cortisol levels and will cause you to burn out your adrenal glands.
Follow principles of balance, variety and moderation, however try to include protein in each meal - main meals and snacks.
Protein also increases satiety so you feel fuller, longer.
Source...