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Timifrank
Tips To Improve Your Protein Intake
~25.9 mins read
According Samaddar, the RDA for protein for an average Indian adult is 0.8-1.0g per kg body weight, which is around 50-60 g of protein per day for the healthy adult population. She highlighted the need to create awareness on the importance of protein on our health, how much to take and the sources of protein in our diet.
To have adequate protein in one's diet, Samaddar suggests that we should include a source of protein in every meal. "Start your day with a healthy breakfast and include an egg daily or milk. Meals should include some protein food like chicken or lentils. Also snack on protein rich foods like nuts, sprouts or eggs," she stated.
In this Covid-19 pandemic, the nutrient most talked about and of utmost importance is protein. "Protein is required to build the immunity and also fight the disease. Post recovery, increased intake of protein is important to rebuild muscle loss, immunity and energy levels," Samaddar explained.
Good protein sources
Protein is of two types complete and incomplete, which is determined by the composition of amino acids. Complete proteins are found in poultry, egg, milk, fish, etc. Complete protein sources like chicken, turkey, duck and egg are high on quantity and quality and 100% digested.
Eggs and poultry, besides being an excellent source of protein, are also loaded with micronutrients like vitamin A, Vitamin B12, Zinc, Iron, selenium. One egg gives around 7 g of protein, whereas 100g of chicken, duck or turkey is around 20-21g.=
"The focus should be not just on the quantity but also the quality of protein one takes. Eating high quality protein like egg and poultry increases metabolism, improves satiety and keeps energy levels high," she noted.
Hence, Samaddar recommends including chicken, turkey, duck, eggs in our diet to boost immunity, stay healthy and ward off diseases.
Unfortunately, despite the urban populace eating the poultry products as a source of animal protein, India's consumption of poultry meat products remains one of the lowest in the world at less than 4 kg per capita, for poultry while other developed countries have a per capita consumption of as much as 40 kgs.
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Protein is of two types complete and incomplete, which is determined by the composition of amino acids. Complete proteins are found in poultry, egg, milk, fish, etc. Complete protein sources like chicken, turkey, duck and egg are high on quantity and quality and 100% digested.
Eggs and poultry, besides being an excellent source of protein, are also loaded with micronutrients like vitamin A, Vitamin B12, Zinc, Iron, selenium. One egg gives around 7 g of protein, whereas 100g of chicken, duck or turkey is around 20-21g.=
"The focus should be not just on the quantity but also the quality of protein one takes. Eating high quality protein like egg and poultry increases metabolism, improves satiety and keeps energy levels high," she noted.
Hence, Samaddar recommends including chicken, turkey, duck, eggs in our diet to boost immunity, stay healthy and ward off diseases.
Unfortunately, despite the urban populace eating the poultry products as a source of animal protein, India's consumption of poultry meat products remains one of the lowest in the world at less than 4 kg per capita, for poultry while other developed countries have a per capita consumption of as much as 40 kgs
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Timifrank
All You Need To Know About Low Protien Diet In Pregnancy And How It Affect Your Child's Kidneys
~1.9 mins read
Insufficient nutrition during pregnancy can cause health problems for both mother and baby. Therefore, women should consume adequate protein during pregnancy.
Eating a nutritious diet during pregnancy is important for the development of the baby and for reducing uncomfortable pregnancy symptoms such as fatigue and morning sickness. A pregnant woman needs more nutrients such as protein, iron, folic acid, calcium, vitamin D and iodine for the healthy growth and development of a baby.
Insufficient nutrition during pregnancy can cause health problems for both mother and baby. Maternal malnutrition is associated with a higher risk of pregnancy anemia, high blood pressure, miscarriage and fetal death, and even maternal death. Studies have also linked a low- protein diet during pregnancy to underweight babies who are more prone to kidney problems. Now researchers at the University of Campinas (UNICAMP) in Sao Paulo, Brazil, have discovered the cause of the problem at the molecular level.
In their study published in PLOS ONE, researchers found that between 10% and 13% of the world' s population suffer from chronic kidney disease, an incurable, gradual loss of kidney function linked to high blood pressure and cardiovascular disease. The study was conducted at the Center for Obesity and Comorbid Research.
Effect of a low protein diet on fetal development:
Consuming low protein during pregnancy led to a 28% reduction in the number of nephrons in the offspring, the structures that filter blood in the kidneys. Healthy kidneys have about a million nephrons. The excess of the nephrons produced has several consequences.
How to increase protein intake
It' s recommended that pregnant and breastfeeding women receive about 71 grams of protein per day- which is roughly 25 grams more than those who are not pregnant or breastfeeding. If you don' t eat enough protein during pregnancy, you may also gain weight and find it harder to keep your blood sugar levels in your ducts and more prone to disease. As mentioned above, protein is essential for your baby' s growth during pregnancy. So make sure you get enough nutrition during pregnancy. Good sources of protein are lean meat, poultry, fish and eggs. Other options include nuts and legumes, legumes, seeds, and soy products.
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