Oh. It is 11 .35 here where I'm at, and this
is Thoughts If It Were You, food for thought
by Neogentrics. Now, the last couple of days we've
been talking about different health things, health
products and such, and even food -related allergies.
Now, I've gotten a request to cover other kinds
of allergies, but I will get to that as soon
as I can. But right now, we're going to finish
on the health track that we started on. The next
question I have for you guys, and this is one
of those things I want you to think about before
I go into the discussion about it, okay? What
is protein? What is protein? We all know we need
it. We all know it's necessary for life. We all
know we need it for our muscles and such. But
the question is, what is protein? Think about
that for a minute. The word protein itself, I'm
going to go ahead and continue on here with that.
While you're trying to figure out what it is,
I'm going to explain what it is. The word protein
refers to the type of molecule in food that can
be broken down into amino acids, which our body
does need. Our body needs at least 20. You know,
as a biological machine, we can't create or synthesize
11 of them, however, but the rest of them, like,
they're remaining 9, okay? They're called essential
amino acids. The body can't create these, and
we have to gain them through consumption of select
foods, okay? These essential amino acids are...
phenylene valine and histidine forgive me if
i'm mispronouncing these names okay like i learned
them a long time ago but i still never actually
learned how they're pronounced but then again
scientific people are known for creating words
that most people can't even say okay um anyway
When we eat, the body breaks down the protein
in foods in order to create the amino acids that
we need. Although most foods contain protein,
some foods are richer in some of the other amino
acids than others. Usually, therefore, foods
need to be combined so that the body receives
all the amino acids it needs on a daily basis.
That's part of the reason that a very balanced
diet is essential to us. For example, if you
only eat blueberries, you may start to lack in...
tryptophan, lysine, histidine, you know, your
body needs these, you know, and that's why you
have to introduce eating meats, cheeses into
your diet that would otherwise address the missing
deficiencies in these amino acids. Now, don't
get me wrong. There are people out there that
prefer to eat just vegetables and some who just
prefer to eat meat. Regardless of your reasoning,
you can't get all the essential ingredients and
nutrients your body needs from just one or the
other. You have to have both. Okay. So the next
question I want you to think about is what protein
does for us. We're going to take a short break
and then I'm going to tell you what that is.
So next I'm going to talk about what protein
does for us. Protein is the bodybuilding block
of all organs, including the skin. And it's,
you know, it's basically, they're built from
proteins. All the organs in your skin are built
from proteins. You know, as for the muscles here
and nails as well, you know, many, many, many
hormones are proteins. Okay. Your immune system,
your digestive system, and blood, they all rely
on proteins to work properly, okay? So if you're
not getting the right amount or even any at all,
well, you're just starving your body, and it
will turn against you. It does happen, okay?
It's an essential part of your diet, vital to
development, correct functioning of your body,
you know, proper bowel movements and such. Protein
is particularly important for children and adolescents
as well. As they grow and develop into adults,
proteins are used to produce tissues, okay? If
you want to know one of the reasons why you're
probably not growing very tall, it's probably
because your body's not getting enough proteins.
You've got to consider that, okay? It's also
partially important for pregnant women as well,
okay? One of the things I will cover, I don't
know if I'm going to do it today or tomorrow,
is pregnancy and wellness, okay? And how that's
also related to this as well, okay? Continuing
on. You know, if our diets contain no protein,
then our bodies would start to break down muscle
in order to produce the protein it needs. And
you know your body needs the muscles that it
has to function. So our bodies are good at storing
fats and some sugars, but they're not good at
storing proteins. It is therefore necessary to
continually replace those proteins in our bodies
daily. We have to eat, okay? It's one thing if
you're fasting, but to go days without eating,
yeah, you're going to look like a shrimp or a
freaking raisin after a while, okay? Proteins
need fuel in order to work, though, like a car
needs fuel. Fuel is provided by the carbohydrates
and fats in our diet, okay? So you can't completely
avoid those. There are good and bad carbohydrates,
but we'll go into that later. The production
of amino acids in our body is also relying on
other nutrients, especially vitamin D and zinc,
okay? So that brings up this question. How much
protein do we need? The amount of protein that
we need is dependent on our age, weight, levels
of activity as well, okay? You know, children
and adolescents who are still growing and developing
need proportionately more protein in their diets
than adults. People with higher levels of activity
may also need slightly more protein than those
who lead a more sedimentary life. You know, protein
is essential for building and repairing muscles
and other tissues. Slightly more is needed for
those who actively are trying and developing
their muscles, like constantly ripping and repairing
them, okay? To calculate roughly how much protein
you need to consume daily, multiply your weight
in kilograms by 0 .8. The answer is the number
of grams of protein you should consume daily.
Therefore, if you weigh 100 kilograms, you should
consume around 80 grams per day. Many, many,
many, many, many, many, many people on diets
consume more proteins than necessary. You know,
a simple way to think about protein intake is
to think about protein -rich foods making up
a quarter of your diet, with a further quarter
being carbohydrates and the other half being
fresh fruits and vegetables, okay? If we exercise
more, our appetites generally do increase, so
we eat more. Above 1 -4 protein rule still works
as a general guideline. Our protein intake would
increase proportionately accordingly as well.
So, foods that are rich in protein. Let's go
ahead and talk about that for a second. Although
most foods and drinks do contain some protein,
certain types of foods are richer in protein
than others. I've got a couple of foods here
I'm going to go ahead and list. First of all,
whether people want to admit it or not, meats
are high in protein. Most meats and poultry are
a good source of protein. As meats can also have
high in saturated fats, lean cuts of meat are
better than... uh better as they contain less
saturated fats so turkey and meats like that
meat preparation is also an important factor
in balancing protein intakes and fats for example
fried meat products containing protein but high
high levels of saturated fats so that doesn't
actually help you at all okay and while i will
be talking about fats next time don't worry about
that like i said A piece of lean meat would be
considered some pieces of pork, beef, lamb, and
definitely chicken. About the size of a pack
of playing cards would contain approximately
20 grams of protein, okay? As well as that, there
is also fish. Fish is a good source of protein,
such as salmon, trout, mackerel, sardines, pickards,
herring, kipper. Eel and whitebait are termed
as oily fish. Approximately 140 grams of oily
fish contain 20 grams of protein, okay? Other
fish. Cod, place, tuna, and seafood such as lobster
and crab are high in protein but usually is slightly
lower quantities. About 150 grams of these fish
types contain 20 grams of protein. Fish eggs,
namely roe and caviar, are a good source of protein
for those who actually eat it. Next are eggs.
Our large eggs will contain about 6 grams of
protein. Eggs are an important source of protein
to vegetarians as well. Boiled, poached, however
you like it, are better than fried as they will
contain less fat. Like I said, I will cover fats
at a later date. Dairy products are also important
sources of protein. For example, 200 milliliters
or one cup of semi -skimmed 2 % milk contains
about 8 grams of protein. Protein comes from
the milk, not fat in milk. So skimmed and semi
-skimmed milks have... had much of their fat
removed, and therefore contained more protein
per milliliter than whole milk, and more calcium
too. Other dairy products are good sources of
protein, including cheeses, yogurt, fromage -free,
and sour cream. These products can also, however,
be high in fat. So low -fat alternatives usually
have the same, if not slightly more... Proteins
program than the full fat versions. Okay, let's
take a short break. I'm gonna cover a couple
more and then we'll move on And we're back. Okay,
we're going to go ahead and finish up with the
last couple good sources of protein. Next would
be beans. They are a good source of vegetable
protein, essential to vegans, but also an important
part of a well -balanced diet, okay? Examples
of this would be soybeans, as they contain nearly
40 % protein, as well as soy products such as
milk and tofu. They're also good sources of protein.
Many other types of beans are also good sources
of protein, such as black beans, pinto beans,
kidney, and butter beans, as well as lentils
as well. are all important sources of protein.
Peanuts, which aren't actually beans or nuts,
contain almost 25 % protein. Peanut butter is
therefore a good source of vegetable protein,
although it can contain a lot of fat and salt.
Vegetarian vegans alternative to meat like corn
also contains proportionately high levels of
protein. Next would be nuts and seeds. Many nuts
and seeds contain protein. Nuts and seeds are
also a good source of vitamins and minerals needed
by our bodies, such as almonds, cashews, walnuts,
pecans. They're all relatively high in protein,
as are sunflower, pumpkin, and flax seeds. Other
good sources of protein are marmite and other
yeast extract spreads. They're all high in protein
content, about 25%. Protein. Whole grains can
be significant sources of protein in some diets.
Whole grains also contain high levels of beneficial
complex carbohydrates. Protein -rich whole grains
include whole wheat and wheat bran, oats, oat
bran, barley, and brown rice. Certain vegetables,
especially asparagus, broccoli, Brussels sprouts,
and cauliflower, as well as avocado, are also
good sources of protein. When it comes to protein,
good supplements are necessary. Protein supplements
are also available, such as commonly found powdered
milk and soy -based products are also used to
make protein -rich drinks. Keep this in mind.
Amino acids are also available in pill form,
either individually or by combining two or more
essential amino acids. Such pills may be prescribed
to patients who cannot thoroughly enjoy various
health benefits. products such as bananas and
such, and they have health complaints as a result
of these allergies or such. And therefore, synthesize
the amino acids they need from protein into pills.
Okay? And that's it for things on proteins. Thank
you for listening and have a great rest of your
day. Tune in next time for my next podcast. This
has been Thoughts If It Were You, Food for Thought
by Neogentrix.