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SAMARINDA.NIAGA.ASIA – Protein has an important role for health, but in consuming it many people still make mistakes. Recognize the following 4 common mistakes in consuming protein.
Protein functions very much, even play a major role in composing almost all body cells. Research included in Journal of Nutrition, Health, and Aging even unraveling protein supports physical health and normal day-to-day functioning.
To meet protein needs, how to consume protein sources must also be appropriate. Don’t rely solely on certain protein intakes or consume too much protein at one time.
Reported from Livestrong (30/8/23), identify common mistakes in consuming protein and how to fix them as follows:
1. Less consumption of vegetable protein
Both animal and vegetable protein are needed to support maximum health. Each type of protein has special features. Therefore it is better to consume both than to focus on one type of protein.
Vegetable protein, for example, contains amino acids, fiber, vitamins, minerals, and antioxidants that are good for the body. Consuming vegetable protein also complements nutrients that cannot be found from consuming animal protein such as fiber and phytochemicals.
Vegetable protein comes from whole grains, nuts, whole grains, and green vegetables. For animal protein, you can rely on your intake of seafood, low-fat dairy products, poultry, and eggs. For red meat and processed meat, consumption is better limited.
2. Not starting the day with protein consumption
Nutritionists highlight the importance of having protein at breakfast. The presence of protein on the breakfast menu can help better weight management. This is due to the nature of protein which is able to suppress appetite and create a feeling of fullness and satisfaction. As a result, you will avoid overeating.
Nutritionist, Su-Nui Escobar explained, a high-protein breakfast can reduce the production of hunger-stimulating hormones and increase satiety-creating hormones. For a high-protein breakfast menu idea, you can eat scrambled eggs with nuts and cheese or oatmeal with egg whites.
3. Consuming too much protein at one time
Consuming enough protein is recommended, but not too much at one meal. This nutritionist called Paige Penick ineffective. “Your body can’t use that much protein at one time,” he explains.
According to research, the recommended amount of protein intake is 0.4 grams of protein per kilogram of body weight or 20-30 grams of protein per meal. Because of this, nutritionist Lisa C. Andrews warns you to be careful when consuming protein shakes with a very high amount of protein.
4. Eat a high-carb but low-protein snack
Eating snacks is a habit for many people, but unfortunately the types of food they eat are not healthy. For example, high-carbohydrate products that turn out to be low in protein. As a result, the body so wants more intake.
The fix, choose snacks that are also high in protein to slow down the absorption of carbohydrates so that fluctuations in blood sugar can be prevented. Some good types of snacks to consume are Greek yogurt, almonds, walnuts, boiled eggs, low-fat milk, or edamame.@
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Tags: food
2023-09-05 00:48:22
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