Consuming too much or too little protein can lead to serious health problems. The specialist teaches how to ingest appropriate levels
Proteins are considered the “raw material” of the organism, as they perform a construction and regeneration function. After all, they are part of the composition of all cells and tissues: they form muscles, skeleton, skin, hair and nails.
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The macronutrient is also a key constituent of organs such as the heart, lungs, kidneys and even blood. Furthermore, it replaces the natural wear and tear of tissues and forms vital substances for the functioning and defense of the organism, such as hormones, enzymes, neurotransmitters and antibodies, underlines nutritionist Liz Galvão.
“Today, the hectic routine of modern society means that many people do not consume the recommended amount of proteins, ingesting too much or too little. This imbalance can cause muscle weakness, hair loss, skin changes, immune problems, increased loss of weight and even cardiovascular disease,” he warns.
The expert recommends spreading protein consumption throughout the day and not concentrating it in one or two meals. This is because, in this way, the body can synthesize substances in a more balanced way.
4 tips to increase your protein consumption
The nutritionist gives 4 tips for including proteins in every meal in a practical and balanced way. Watch:
1. Differentiated characters
The human body can obtain protein from plant sources, such as beans, peanuts, soybeans, chestnuts, spinach, broccoli, chia, flaxseed, oats, lentils, and from animal sources, such as milk, meat, eggs, yogurt and cheese.
Varying your menu with creative options can help include protein from main meals to snacks when you’re on the run. For example: eggs with cheese and seeds for breakfast, yogurt with nuts or healthy muesli for snacks, meat with cereals and legumes for lunch and dinner.
2. Planning
Planning your meals in advance is essential to eating well and prevents you from “eating anything” or even not eating at all, which is not ideal.
3. Practicality
Bet on practical protein snacks. We know that most people have busy routines these days, so having options that simplify things helps a lot, like yogurt and protein shakes, products whose segments continue to grow. It is interesting to choose brands that care about good quality ingredients that support well-being.
4. Professional support
In times of widespread information on the Internet, we must be careful. Following a diet alone is not the best solution to achieve satisfactory results. Look for a nutritionist to guide you and calculate your individual needs based on your body and goals. Having a pre-established diet and constant monitoring helps you maintain your eating routine and achieve well-being.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
