How harmful is the intake of excess protein and what problems does their deficiency cause?
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– What causes protein deficiency in the body?
– Lack of protein in food slows growth and development in children, while in adults it causes profound changes in the liver, dysfunction of the endocrine glands, changes in the hormonal background, deterioration of nutrient uptake, impaired memory and labor productivity. All this is due to the fact that proteins are involved in all the processes going on in the body.
It is the building block of cells, the basis of bone and muscle mass. The adult human body needs 100-150 grams of protein per day. Protein deficiency reduces the body’s resistance to infections, as it reduces the intensity of antibody production. The synthesis of other protective factors is also violated: lysozyme and interferon, which aggravates the inflammatory processes.
In addition, protein deficiency is often accompanied by B12, A, D, K avitaminosis, which also affects health. Protein deficiency disrupts the production of enzymes and, consequently, the absorption of important nutrients, including some vitamins, beneficial fats and many micronutrients. Because hormones are protein structures, protein deficiency can lead to severe hormonal disorders. Any physical activity is a kind of stress for muscle cells. Sufficient quality protein is required to “repair” damaged cells. It is therefore essential that the body does not lack protein foods during physical activity. Try to get more protein during a workout.
– What does excess protein intake give us?
– If the amount of protein in the diet is slightly increased, the damage is less likely. In this case, the body will simply use the excess amino acids as a source of energy. However, consuming more than 1.7 grams of protein per kilogram of mass in the face of less intense physical activity can hurt most people. Excessive protein intake will not benefit us because protein does not accumulate in the body. Instead, the liver converts excess protein into glucose and nitrogenous compounds, such as urea, which the kidneys must actively excrete from the body. It is especially important to follow the optimal listening mode.
An excess of protein causes an acid reaction in the body, which in turn increases calcium loss. It should also be noted that protein-rich meat products often contain substances such as purines, which in the process of metabolism may accumulate in the joints and cause gout. Problems caused by excess protein are rare. There is a lack of more complete protein in our normal diet. This is often to blame for impaired immunity, impaired heart muscle function, hormonal disorders, disorders of the digestive system.
– What is a complete protein food?
– Protein is low-fat cheese, low-fat cottage cheese, egg whites, fish and seafood, lean veal, lamb, chicken, turkey, canned white meat, soy, soy milk and cheese. High quality protein products include milk, eggs and meat. When choosing a protein food, opt for a product that is high in protein and low in fat. Proteins are assimilated by the body in different ways. The protein in dairy products is processed the fastest, followed by fish and meat products.
However, beef protein is absorbed faster than lamb or pork. Heat-treated proteins are easier to assimilate because they are easily processed by digestive tract enzymes, although some amino acids are broken down during heat treatment, which may lower the biological value of the protein.