Dr. Rupy Aujla says he has changed his mind about protein over the past few years.
GP and nutritionist famous for his appearance This morningBbc Morning Liveand Saturday kitchenWe advocate protein consumption that is quite high than the current British guidelines in the UK, and we recommend about 0.8 grams per kilogram every day.
A 39 -year -old boy said, “I thought there was enough guidelines.”
But based on recent research, Dr. Aujla has now increased this value by more than 50 % and doubled in some cases.
He argues that previous guidelines focus on minimal minimal values rather than optimizing health and welfare.
Dr. Aujla, who runs a doctor’s kitchen and recently published Healthy high protein“We have proposed a small amount to prevent deficiency, not the appropriate amount that helps to thrive.”
He says he has led to fatigue and low energy due to his previous protein deficiency, especially in considering regular exercise routines, especially in raising protein demands.
He says that people who exercise regularly need much more protein.
What is protein?
Dr. Aujla said, “Protein is a complex molecule essential for almost all biological processes and consists of 20 amino acids.
When we think about protein, we often think about making muscles, but only 25 %of the dietary protein are heading for that purpose.
“Most of the rest of the protein, which is consumed and recycled in the body, is going to other regions. There are enzymes, hormones, cell structures, bones, hair, nails.”
What happens if you don’t eat enough protein?
If you don’t eat enough protein, you start drawing muscle sources, the largest protein material.
Dr. Aujla said, “I actually get a light muscle breakdown.
“You can withstand this for a time, but probably some symptoms will appear. Probably, hair, broken nails, energy and fatigue (or), especially as we get old, all of them are generally not the best.”
Do you need more protein as you get older?
Dr. Aujla said for a variety of reasons, “As you get older, you need more protein.
“Because the cause tends to fall in your appetite, the amount of energy consumed through food tends to decrease, thus does not consume sufficient protein.
Second: “If you It was ~ The digestive system does not work to eat enough protein, so it does not absorb enough protein in this diet. ”
And finally, “even your reaction to protein is an experienced protein fairy tale resistance if it exceeds a specific age of about 50 years old. In essence, in the same way as the muscles in their 20s and 30s, the formula does not respond to protein. Therefore, you need to eat more protein to actually have the same desired effect on muscles and general health. ”
Can you eat too many proteins?
Dr. Aujla said, “It’s very difficult.
“You have to motivate too many proteins like a bodybuilder, but it’s possible, but even if you do so, your body is actually efficient in excreting excessive protein. The body is similar to ‘we do not need it’.
He may be a problem with eating a lot of fatty animal protein. For example, meats are processed with meats such as rib steaks, chicken thighs with skin on the skin, sausage and choco riso. “Because there is a lot of saturated fat as well as high protein -based products,” he says.
“While (body) can remove protein, consuming a lot of energy in saturated fat increases the risk of cardiovascular disease.
What is a healthy way to eat protein?
Dr. Aujla said, “We have added advantage over protein, so we rely on eating dry meat and vegetable protein sources.
The zoo provides protein and some B vitamins, but can also be supplied in plants.
Diversity is a strategy here. Therefore, instead of using red meat as a protein source, think of oily fish, tofu, tempe and dry chicken.
Some studies show that if there are more vegetable proteins in the diet, Dr. Aujla points out that it lives longer and has a low risk of other conditions.
Adding a variety of nuts and seeds to the diet is a really easy way to strengthen vegetable protein. Peanuts are particularly high, especially with about 10 grams of protein per minority.
Walnuts and almonds are 7-8 grams of a few.
He also suggests that hemp seeds can be put into salads and smoothies or on the bottom of curry. Or add a tablespoon of peanut butter to Thai curry with coconut milk.
“Edame beans can be frozen and thrown into the casserole, and they have about 15 grams (protein) and fiber tone per 100 grams.”
Are protein shakes okay?
Some add a lot of ingredients, including emulsifiers, additives, gums and sweeteners, and Aujla warns that it will have a negative impact on intestinal health.
“Especially because they are sold every day, they are taking processed food every day.”
If you are trying to take them, he suggests that a single-transplanted oil protein is better (but still processed) and shakes with entire ingredients such as banana or milk. He also said that vegetable varieties made of peas, beans, corn and rice are also “the same effective.”
