Dr. Daniela Gomes, nutritionist at the Albert Sabin Hospital, explains how to maintain a protein-rich diet in a healthy and safe way
In general, recommendations for protein consumption vary between 0.8 and 1.2 g for every kilogram of body weight, per day. However, there is a specific amount for each person and a professional is needed to do this. So, to make you better understand how it works, we explain it below:
Food rich in proteins
First of all, weight and physical activity must be taken into consideration, as well as the quality of proteins. And to do this, you need to know that there are two types of sources:
Complete: “Foods of animal origin, which contain all the essential amino acids in adequate quantities for the growth and maintenance of the body, such as beef, chicken, fish, eggs, milk, cheese and yogurt”defines the nutritionist at the address Albert Sabin Hospital, Dr. Daniela Gomes.
Partially incomplete: “Foods of plant origin, which provide amino acids in quantities sufficient for organic maintenance only, such as beans, lentils, chickpeas, soy, tofu, edamame, quinoa, almonds and seeds”the specialist details.
Warnings against excessive use
Factors such as age, weight, level of physical exercise and presence of pathologies also modulate the amount for each patient. Furthermore, you also need to be careful when using protein supplements. “Excessive use of protein products can cause overload of organs such as the liver and kidneys, as well as lead to dehydration. Therefore, it is essential to know the product and make adequate calculations of protein needs, since foods are excellent sources of protein”warns Gomes.
Finally, protein sources also contain other substances in their composition that may present risks to the human organism. “Food sources of complete proteins, of animal origin, contain saturated fats which, if consumed in excess, increase the risk of developing cardiovascular diseases. Therefore, it is important to prioritize the consumption of eggs, fish and lean meats, in as well as maintaining a balanced diet, which includes protein sources of plant originhe concludes.
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.
