Editor’s Note: Podcasts pursuing their lives with Dr. Sanjay GUPTA explore the medicine of life ‘s mysteries Big and Small. You can listen to the episode here.
CNN
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Americans are in the middle of the aliens of love with protein.
It is a trend that the food label strolls almost all the main supermarkets that promote proteingram.
And why should we not do it? Protein with carbohydrates and fats One of the three major nutrients It constitutes our diet. It is also essential for survival because it is the only large amount of nutrients to supply amino acids.
Amino acid Hold your hand Many physical coursesMuscle buildings and preservation, hormones and neurotransmitters, strengthening immune system, healthy skin, hair and nails. And our bodies can make the necessary amino acids, but we can’t make everything. Enter the dietary protein.
What is the best amount? The answer is that it is complicated.
USA Recommended ceremony (RDA) of proteins in adults aged 18 years of age is 0.8 grams per kilogram per day (or 0.36 grams per pound) per day, which is interpreted as 72 grams of protein or 200 pound weight of about 54 grams for £ 150. It was established jointly By the US Department of Agriculture and the US Ministry of Health and Welfare, the RDA represents the minimum protein that a relatively sitting person should eat to meet the basic needs of the body.
There is something called a large amount of nutrient distribution (AMDR). National Science, Engineering and Medical Academy To establish a range of carbohydrates, fat and proteins associated with the reduction of risks of chronic diseases. This guideline to eat intake Full dietWe recommend protein configuration 10% and 35% Calories in an adult diet. (that Calories per day Adults should depend on characteristics such as age, gender, weight and activity level.)
That is, there is no exact exact amount of the amount of protein to be obtained. If you look at statisticsMost people in the United States are getting more people. It is not enough to listen to the influential people.
“I was in Los Angeles and interviewed there, and nine out of 10 people said, ‘What did you eat for breakfast?’ -The Spector was the founder of TWINS UK, one of the world’s largest twin agencies, and the world’s largest twin agency.
“They have been brainwashed to think that they should move to protein because they have 6 packs and marathon (not) because they are lacking, they don’t lean.” Spector is also “Food for life: New science that eats well. ” (He is also co -founder of ZOE, a personalized nutritional app).
You can listen to the entire episode here.
Spector has nothing about the protein itself. “In general, protein is particularly good if it is a plant protein. “We must start thinking much more overall.”
“A study suggests that Americans have enough protein abnormalities.“ There may be some exceptions, but most people already have twice the amount. yet 90%of Americans lack fiber.‘
The Spector said that a specific group said that protein may be needed a little more, such as the elderly, people who suffer from menopause or recover from serious diseases, those with limited perceptions, and people who are “trained hard”. But our rest are at least in the United States. (Many people In developing countries Do not get the appropriate protein.)
If necessary, how can you put extra high -quality protein into your diet without relying on highly processed sweet powder and snack bars without benefiting from other important nutrients? Here are the top five tips of the specification.
Spector said, “They come in many forms, including black, pino, wide, kidney.
“They are all good sources of healthy plant protein,” he pointed out.
Soybeans also contain different nutrients. “Importantly, they also contain other healthy plant compounds, such as fibers (most people actually lacking nutrients) and polyphenol.”
3 Road to bean salad or bean beak toe. The beans are cheap and have a variety of diversity, and if you buy drying, it is very shelf stability.
Rich and versatile grains such as barley, brown rice, buckwheat, bulgar, corn, millet, oats, quinoa, rye and whole wheat contain the entire grain kernel, including bran, genitals, and intravenous lobes.
Spector says, “The whole grain is good for a wide range of reasons.” They are excellent sources of fiber and include a wide range of microsuments. Protein is much higher than people expect. For example, oats have 11g of protein per 100g per 100g per 100g. ”
“Regular intake of whole grains is associated with a decrease in the risk of many health, such as heart disease and type 2 diabetes.”
Easy way to get more in your diet? “It is a product that changes products that contain highly refined grains such as white rice, pasta, and bread for all -grain versions such as brown rice, pasta and bread,” he said.
Many of us like good burgers or steaks, but eating too much is not good for you.
“It’s true that meat is a great source of protein.”
“Some people worry that most plants are not complete proteins, so they can be missing in certain amino acids.” “But each plant source of protein has a unique amino acid profile. Eating a variety of plants can take all the amino acids that are naturally needed.”
And don’t panic. No one says you should cut the meat completely. “Consider half of the meat of the stew, chili or soup with a mixed lens bean and beans, tofu or tempes, or to work with one or two vegetarians or feserys every week.”
When eating meat, Spector added:
Go to nuts on nuts and seeds
Spector said, “Many people avoid nuts and seeds because they are relatively high in fat.” This is true, but it includes healthy unsaturated fats such as single unsaturated and multiple unsaturated fats.
He said, “It is not surprising that they discovered“ a good source of healthy plant protein and a variety of vitamins and minerals. ”
If you are not a fan of the right nuts or seeds, Spector said that most dishes can be sprayed in most dishes to provide flavor or sweet texture and taste. Add to yogurt parfait, salad or stew.
Peanut butter is also a good choice. “But we look for products that are as small as possible and have not added sugar or salt.”
“Soy is one of the few proteins in the plant world.” Consider adding tofu, tempet or hedame to your favorite dish. ”
He said, “Soybean products contain fiber and are rich in vitamins and minerals.”
Regarding protein, Spector said most people should find quality than quantity. “You can ignore products that focus on plants and claim high protein. Because they probably have a lot of other additives that do not need salt, sugar and body.”
I hope these five tips will help you add healthy proteins to diets. Listen to the entire episode here. And next week, the Chasing Life PODCAST new episode with us.
