Hi guys! I’m Lilya Tyazhka and you can also know me as Lilka Sky. Today let’s talk about proteins and their role in our lives.
Keep in mind that this is an informational article. Make sure to consult with your doctor if you have any health issues or concerns. 💮 Stay safe
Recently, I’ve written about a modern nutrition wellness formula that if you want a balanced diet and keep a weight control, you need more proteins intake than we are used to think.
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✅ HIGH PROTEIN NUTRITION FOR APPETITE AND WEIGHT CONTROL ⠀ 📍Follow 30% protein, 30% fat, 40% carbohydrate meal plan and enjoy the results! ⠀ 💥 Nowadays, when the whole world wears masks, washes hands and keeps distance, we all just don’t pay enough attention to other, non-communicable diseases. ⠀ In fact, together with infections, this is a way to the worst scenario. ⠀ And, as it is well known, obesity is a major risk factor for the development of diabetes, cancer, cardiovascular disease, etc. ⠀ ✔️ However, most of the people are less active and eat more at home. I always tell you to do exercises and eat well; this will improve your immunity and make you happier. And, as you see, it can prevent a lot of hard diseases at the same time. It’s a profit-profit, I think, isn’t it? ⠀ You know, it’s very easy to tell that you eat what you have and when you can and nothing can be changed. And very popular to refer to some childhood problems. ⠀ But remember, that everything is in your hands and your personal wellness and wellbeing start at the moment when you take control. ⠀ 🔥You can disagree, but the easiest thing that you control is what you eat. It’s your body and your rules. On the other side, when we change our food plan, we can feel hungry all the time. ⠀ 💚 As for me, I’m against any extreme diets. We all live in different parts of the world and consume different local season food. So, all you need is to think about why we eat. And the answer is very simple. The main goal is to have energy. ⠀ 🌱 Where to take power for our everyday life, family, job, workouts? And, if you try to lose weight, it’s important to stay in a good mood for a long period of time. Just try to change your meal plan and make it high-protein and moderate carbohydrate in proportion 30% protein, 30% fat, 40% carbohydrate, and you’ll see great positive results. ⠀ 💮 The point is to rearrange your plate and keep the balance. Please, don’t try life without carbohydrates at all, because it’s bad for health and way to nowhere. ⠀ 🌞 Read more about nutrition, tradition and cuisine on my website Lilka Sky https://lilkasky.com/ link in bio ⠀ 🌸 Your Lilka Sky ^.~ ❤️ ⠀ #lilkasky #etnocook ———–
So, let me explain. We all know that for proper functioning our body needs adequate amounts of proteins, fats, carbohydrates and vitamins. And proteins are very important, modern researches show that almost thirty percent of our calorie intake has to be from proteins. You’ll ask me why, what’s so special in these macronutrients?
WHAT ARE PROTEINS?
Proteins are large, complex molecules (macromolecules), polymers of amino acids joined by peptide bonds. As for now, there are twenty of them been discovered since 1810. The term “protein” was invented also in the 19th century.
And You probably have heard about the essential amino acids such as lysine, methionine, phenylalanine, threonine, tryptophan, valine, leucine and isoleucine. They are not produced in sufﬁcient quantities by the body and we get them from foods. Dietary sources of protein include meats, dairy products, fish, eggs. There are also high protein grains, legumes, and nuts. In some countries, edible insects are eaten for this purpose.
WHY DO WE NEED PROTEINS?
Actually, we all want to have a healthy weight and avoid overeating. And with the normal protein intake, you’ll feel fuller for longer. The exact way how it influences on the appetite isn’t discovered yet, but more likely it’s because of a combination release of gut hormones.
As it is known, proteins:
- contribute to cell growth, repair, and maintenance
- act as enzymes to speed up chemical reactions
- help maintain fluid and electrolyte balance, help maintain proper acid-base balance
- help maintain a strong immune system
- serve as an energy source
Please remember that your body needs adequate amounts of the all energy nutrients, proteins, carbohydrates and fat. And for normal functioning also vitamins and fibre rich foods are important.
HOW MUCH PROTEIN DO WE NEED?
You need to know that the current recommended dietary allowance for protein a day is 0.8 grams (0.028 oz) per kilogram of body weight for adults. This number is the minimum that your body needs if you are healthy, over 18, and get less than 30 minutes of physical activity per day.
If you are a healthy adult you’ll need near 5 oz (141 g) of proteins daily if you are a woman, and 6 oz (170 g) if you are a man. Where do you take them?
Today we’ll talk only about people who eat meat and aren’t vegetarian. That’s only because plant-based nutrition must be more carefully planned and it’s easier to have all the essential amino acids from meat and seafood.
So, for example, look for proteins in:
meat (3 ounces (85 g) of lean cooked beef = 22 g (0,77 oz) of protein)
poultry (1 ounce (28 g) cooked skinless chicken = 28 g (1 oz) of protein)
seafood (1 ounce (28 g) cooked fish = 28 g (1 oz) of protein)
eggs (1 egg = 13 g (0.45 oz) of protein)
Try different dishes and discover an interesting world of healthy recipes, such as homemade roasted duck, that is a great nutrient source of the essential amino acids. Vegetable protein foods are beans and peas, soy products, nuts, and seeds. You can use them as the additional source of proteins keeping in mind your daily calorie needs. Look for more information at Lilka Sky website.
💭 ⁉️ What is your favourite source of protein and why?
📝 Make sure to consult with your doctor if you have any health issues or concerns. 💮 Keep safe
👉 Lilka Sky @lilka.sky ^.~ ❤️
Tradition.Nutrition.Cuisine. ^.~ ❤
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