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by J.A. Durgo PhD,DSc. What are Proteins ? Why is it so Important to have them in your diet ? Proteins are made up of 22 different amino acids, each of which is classified as either essential or non-essential. The 8 essential amino acids that can not be manufactured by your body must be obtained from your diet. Non-essential amino acids are manufactured by your body. In a sense, all amino acids are essential for building body tissues. Next to water, protein is the most abundant substance in the body. Found in muscles, skin, fingernails, hair, blood, heart and lungs, it is needed to build and repair all body cells and to promote growth. COMPLETE PROTEINS are obtained from animal proteins such as meat, poultry and seafood. PARTIALLY COMPLETE PROTEINS are obtained from cereals, vegetables, nuts and legumes. They can maintain life, but lack one or more of the essential amino acids required for growth. INCOMPLETE PROTEINS obtained from gelatins, and zein from corn and eggs, lack one or more essential amino acids, and are not capable of building new tissue nor supporting life. Can a diet of PARTIALLY COMPLETE PROTEINS be adequate ? Our body system does not require that all essential amino acids come from a piece of steak. Some plant proteins can be combined to complement each other in providing a protein quality equal to animal protein. The following protein combinations using whole grains, legumes, nuts and seeds can provide healthy, complete protein meals (when a dairy product is added to partially complete proteins, the protein quality is increased). Protein combinations are:
Are All-Vegetable Diets adequate ? No. The safest diets for vegetarians are the LACTO (including milk and milk products) or the LACTO-OVO ( including milk, milk products and vegetarian diets. The Lacto or Lacto-Ovo vegetarian diets more readily ensure adequate intake of vitamins, minerals, proteins, fats and carbohydrates from foods classified as grains (corn, wheat, oats, rye, rice, millet), legumes (dried beans, dried peas, garbanzos, lentils), vegetables, fruits, nuts, milk and milk products. Vegans (total vegetarians) supplement their diets with synthetic vitamin B12 or with vitamin B12 fortified foods such as some varieties of soya milk. How much protein is needed each day ? Daily protein allowance is at 56 grams for a man weighing 70 kilograms and 44 grams for a woman weighing 58 kilograms. In other words, 0.8 grams of protein for each kilogram of body weight. Remember that a Lacto or Lacto-Ovo vegetarian diet can be adequate, interesting and enjoyable when using a variety of foods from the basic food groups suggested on the previous page. It is also important to get adequate fiber in your diet. A Low‑Fat Diet is often a High‑Fiber Diet. Food Chemistry and Meal Planning Eat more whole grains and fresh fruits for breakfast. Fruit topping on whole wheat toast or waffles makes a delightful morning meal. Try cereals such as shredded wheat, homemade granola, cooked brown rice (grown in the USA), oatmeal or any other whole grain cereals with milk for a healthy breakfast. Lunch or dinner should include meat or seafood on a regular basis. Cruciferous vegetables (cabbage, cauliflower, broccoli, brussel sprouts) and parsley, lettuce, dill, etc contain Indoles. The vegetable with the highest level of indoles is green cabbage. INDOLES which increase the amount of certain enzymes in the intestines and inactivate BENZOPYRENE, a Cancer-producing substance. Fresh vegetables, under-cooked in a wok just as Chinese prepare them, are delicious over brown rice. " Tailor your food chemistry intake. Paying special attention to sodium and potassium intake and antioxidant strength of foods will result in significant changes which will be evident within a period of time. "
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