Saturday, January 8, 2011

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Get your fill of protein in the vegetarian diet

"Written by www.esserevegetariani.it "




To all the vegetarians will ever hear: "But if you do not eat meat, how do you do for protein?" As if the proteins were contained only in the flesh.
In fact, a vegetarian / vegan diet can provide all the protein you need; see why.



What are and what they are proteins.
The main function of proteins is to act as building blocks for and tissue regeneration. These are complex molecules, consisting units more simple amino acids.
There are 20 types of amino acids , each of which performs a specific function and is therefore absolutely necessary.
Amino acids are divided into "essential" and "non-essential" because the human body itself is capable of producing 12 types of amino acids (not essential), then the remaining 8 (the key) to be available to the body human need to be taken with food.
proteins that assume the power is not used as they are, but they must first be broken down into individual amino acids that compose them. It thus forms the "amino acid pool, a "reserve" which will contain all 20 amino acids from which the body draws to synthesize proteins which really needs it.
So in summary: get the food we eat proteins, the proteins are broken down to amino acids, amino acids flow into the amino acid pool, the human body amino acid pool draws from and synthesizes the proteins it needs.
The daily requirement of protein is estimated at about 0.8 grams per kilogram per day, which is roughly 10% of daily caloric needs .



A vegetarian / vegan diet provides all the protein you need?
Yes, because every plant food has all the essential amino acids. Be careful, because often in the same plant food is not all essential amino acids are present in large amounts, so a vegetarian diet is balanced in terms of protein unless it is varied .
For example, legumes usually contain low amounts acid lysine (except soybeans), and cereals contain less acid methionine, it is clear that combining grains and legumes will get all the amino acids that we need , without resorting to animal sources of protein.



not likely shortages proteins?
proteins called "noble" are nothing more than animal protein, ie proteins contained in meat. Their peculiarity is that it contains all the essential amino acids in large amounts, unlike plant proteins that contain them in sufficient quantity but a few. But as we have seen a varied vegetarian diet provides all the needs of the amino acids the body needs.
not forget that the "vegetarian", unlike the "Vegans" eat eggs and dairy products, namely foods high in animal protein.



But in order to avoid shortages, we must take every meal in all types of amino acids?
any combination of cereals and legumes, such as the classic "pasta and beans," has all the so-called essential amino acids. But it is not necessary to take them all in one meal.
fact, our organization brings together all the amino acids in a single subject, the "amino acid pool", which lasts several days.
do not need to prepare meals with nutritional tables and calculator in hand! The rule is: do not always eat the same food (eg only rice and wheat as grains, legumes such as chickpeas or only) but eat everything that nature has to offer, so that food will compensate for each other.



Sources:
http://www.scienzavegetariana.it/nutrizione/pcrm/pcrm_prot.html

http://www.scienzavegetariana.it/nutrizione/prot_retroscena.html

http://www.vegpyramid.info/nutrienti/proteine.html

http://www.savvyvegetarian.com/articles/get-enough-protein-veg-diet.php

http:// www.vegsoc.org / info / protein.html