Question

topic- protein.

Introduce your topic. What is it and why is it important in the field of nutrition?

Explain how you understood this topic before you began nutrition course. What kind of misconceptions or knowledge did you have about your chosen topic?

Conclude by explaining how this course clarified or reaffirmed your knowledge of this topic. How do you think this topic will affect you in the future (be it in your career, personal life, or otherwise)?

Answer 1

Introduction:-. Proteins are large molecules that our cells need to function properly. They consist of amino acids. The structure and function of our bodies depend on proteins. The regulation of the body's cells, tissues, and organs cannot happen without them.

Muscles, skin, bones, and other parts of the human body contain significant amounts of protein, including enzymes, hormones, and antibodies.proteins also work as neurotransmitters. Hemoglobin, a carrier of oxygen in the blood, is a protein.

Protein: Proteins are long chains of amino acids that form the basis of all life. They are like machines that make all living things, whether viruses, bacteria, butterflies, jellyfish, plants, or human function.

The human body consists of around 100 trillion cells. Each cell has thousands of different proteins. Together, these cause each cell to do its job. The proteins are like tiny machines inside the cell.

Types of protein:- there are three types of protein foods:

Complete proteins: These foods contain all the essential amino acids. They mostly occur in animal foods, such as meat, dairy, and eggs.

Incomplete proteins: These foods contain at least one essential amino acid, so there is a lack of balance in the proteins. Plant foods, such as peas, beans, and grains mostly contain incomplete protein.

Complementary proteins: These refer to two or more foods containing incomplete proteins that people can combine to supply complete protein. Examples include rice and beans or bread with peanut butter.

Protein deficiency:-If a person does not consume enough protein, they may experience:

(1)lack of growth

(2)loss of muscle mass

(3)reduced immunity

(4)weakening of the heart

(5)respiratory problems

A protein deficiency can be fatal.Early signs include swelling in the legs and possibly the face, due to edema, or fluid collecting under the skin. Other symptoms are a pot belly, fatigue, dry brittle hair, and cracked nails. The person will be more prone to infections.

What do proteins do?

Proteins play a role in nearly every biological process, and their functions vary widely.

The main functions of proteins in the body are to build, strengthen and repair or replace things, such as tissue.

They can be:structural, like collagen

hormonal, like insulincarriers, for example, hemoglobin

enzymes, such as amylase

All of these are proteins.

Some common misconceptions regarding proteins are as follows:-

MYTH 1: ALL PROTEIN IS CREATED EQUALLY

Truth: The quality of a protein is determined by its ability to provide the 8 essential amino acids, which are necessary for the growth, maintenance, and repair of body tissues. Proteins from animal sources including eggs, dairy, meat, poultry, and fish in addition to one vegetable protein, soy, are all considered high-quality because they contain all of the essential amino acids in the necessary proportions.

Photo: John Autry

MYTH 2: ANIMAL PROTEIN CAUSES CANCER

Truth: There is no research to support the notion that animal protein causes cancer. However, according to the World Cancer Research Fund and American Institute for Cancer Research, there is convincing evidence that red meat, including pork, beef, lamb, and goat increases the risk of cancers of the colon and rectum. And, increased intake of processed meat is associated with an increased risk of stomach cancer.

Photo: John Autry

MYTH 3: A HIGH PROTEIN DIET IS DANGEROUS

Truth: There is no evidence that a diet containing 20-35% of calories from protein is harmful to otherwise healthy people. And therefore, a diet of up to 35% of calories from protein is considered acceptable according to the Institute of Medicine. However, higher protein diets may lead to a greater decline in kidney functioning in those with impaired renal functioning or chronic kidney disease. In addition, a high protein diet may increase risk of developing gout in some people.

MYTH 4: HOW MUCH PROTEIN YOU EAT EVERYDAY DETERMINES YOUR ABILITY TO GAIN MUSCLE

Truth: The total amount and quality of protein you consume at each meal matters because we build and repair muscle throughout the day, not in one sitting. Healthy, young adults should aim for approximately 20 grams of high-quality protein at each meal and after resistance training. For maximal gains, they should consume 20 grams of high-quality protein at regular 3 to 4 hour intervals throughout the day. Older adults need about 30 grams of protein per meal and up to 40 grams after resistance training to maximally stimulate muscle protein synthesis.

MYTH 5: PROTEIN NEEDS ARE THE SAME THROUGHOUT YOUR LIFE

Truth: As we age, we gradually lose muscle mass, a process called sarcopenia, which starts at about 40 years old. However, resistance exercise (such as lifting weights) and a sound diet, which includes slightly more protein than the RDA, can help minimize the loss of both muscle mass and strength. As we age, our protein needs increase because older individuals require higher doses of protein to stimulate muscle protein synthesis.

MYTH 6: ENDURANCE ATHLETES DO NOT NEED MORE PROTEIN THAN THE AVERAGE PERSON

Truth: Endurance athletes need more protein than their sedentary friends. Protein can improve recovery from endurance exercise and help decrease soreness and inflammation resulting from the breakdown of muscle tissue. In addition, adding protein to your post-exercise carbohydrate-rich meal may improve your body’s ability to refuel your muscles with glycogen (the storage form of carbohydrate in your body).

Importance of good nutrition

Mostpeople know good nutrition and physical activity can help maintain a healthy weight. But the benefits of good nutrition go beyond weight. Good nutrition can help:

(1)Reduce the risk of some diseases, including heart disease, diabetes, stroke, some cancers, and osteoporosis

(2)Reduce high blood pressure

(3)Lower high cholesterol

(4)Improve your well-being

(5)Improve your ability to fight off illness

(6)Improve your ability to recover from illness or injury

(7)Increase your energy level

The topic of health nutritions and taking protein rich foods affects everyone personal life and future.A healthy lifestyle has both short and long term health benefits. Long term, eating a balanced diet, taking regular exercise and maintaining a healthy weight can add years to your life and reduce the risk of certain diseases including cancer, diabetes, cardiovascular disease, osteoporosis and obesity. In the short-term it can also make you feel and look your best, give you more energy and help you maintain a healthy weight.

The key to reducing the risk of these diseases is making small changes to your daily lives - eating healthier food, getting your 5-a-day, having treats occasionally, and taking more exercise. Improving your lifestyle with small steps in the right direction will have a big impact on your well-being.

Your food choices each day affect your health — how you feel today, tomorrow, and in the future.

Good nutrition is an important part of leading a healthy lifestyle. Combined with physical activity, your diet can help you to reach and maintain a healthy weight, reduce your risk of chronic diseases (like heart disease and cancer), and promote your overall health.