The Amount Of Protein: Content In Food And Consumption Rate

Proteins are organic compounds that are the structural building blocks of which our entire body is built - there is no tissue that does not include proteins. Most hormones, neurotransmitters, signal molecules - all these biologically active substances are, as a rule, of a peptide nature.

At the heart of their long, often branched chains are amino acids interconnected by chemical bonds - some of them we can synthesize on our own, in a number of biochemical transformations, while others must come exclusively from outside - with food or supplements.

Functions of proteins

The functions of proteins are extensive and are not limited to structural or shaping functions alone. So, let's say, they act as catalysts, affecting the rate of certain reactions specific to them - both anabolic and catabolic. From this, the following consequence is quite predictable: not only in any shift in homeostasis (for example, acidosis or alkalosis - acidification or, accordingly, alkalization), but also a violation of absorption processes in the gastrointestinal tract due to a decrease in the secretion of hydrochloric acid, peptic ulcer or gastritis will invariably affect the metabolism as a whole.

Protein molecules also carry out a protective function - these are mainly such humoral immunity factors as antibodies and the complement system, which provide an antimicrobial effect and neutralize foreign pathogenic agents. No less interesting are the fractions of blood plasma proteins - in particular, those that respond or, more correctly, actively induce the acute phase of inflammation.

As a rule, everyone in their life took an analysis for C-reactive protein - and the attention of clinicians and nutritionists is riveted to it for a reason. It is considered a reliable marker of an acute phase reaction due to a surprising, at first glance, phenomenon: its concentration in serum increases several tens of times compared to normal values ​​- this makes it a much more highly sensitive indicator than, say, ESR (erythrocyte sedimentation rate). However, nothing is perfect in nature: in some viral infections and autoimmune pathologies - such as systemic lupus erythematosus - its indicators do not go beyond the reference.

Protein metabolism

The processes of digestion of this class of organic compounds begin in the stomach: all ideal conditions are created here, including an acidic environment that provides the proper secretion of hydrochloric acid, and several types of proteolytic enzymes, each of which works within its own pH limit.

Absorption, as well as carbohydrates with fats, occurs on the villi of the small intestine, where they are evacuated after a certain amount of time, sufficient for mechanical grinding with a powerful muscle layer, as well as chemical treatment through gastric juice.

Much more exciting is the fact that our body is able to form peptides on its own - in a huge, multifunctional factory called the liver. In particular, albumins and globulins of plasma are synthesized here. The former have several vital effects:

• Maintaining internal balance - homeostasis, or more precisely: regulation of the distribution of extracellular fluid between the vessels and the surrounding tissue. This function is carried out through the formation of oncotic pressure - and in these two terrible words lies a colossal significance for the normal functioning of any of our systems.

  The thing is that protein molecules are hydrophilic - in simple words, they adore water, which means they strive in every possible way not only to keep it in their arms, but also to rake it in a bigger bucket. Thus, being in the vascular bed, they are eager to take it away from the tissues that surround the arteries and veins - and if this happens (which is usually observed in pathology, when the oncotic pressure in the blood vessel rises), dehydration will develop or , the language of science, dehydration.

• They participate in the formation of one of the buffer systems, which prevents the very shift of the acid-base balance (pH) towards acidosis or alkalosis.

  They affect the ESR - the erythrocyte sedimentation rate.

However, in fairness, it should be noted that hypoalbuminemia, that is, a decrease in the concentration of this protein fraction, is observed not only with a decrease in the synthetic function of the liver, but also accompanies a number of other clinically important disorders:

1. Violation of absorption processes and, as a result, insufficient intake of amino acids.

2. An increase in their losses - for example, with ulcers of the mucosa of the gastrointestinal tract and various kinds of enteropathy. This is also observed in violation of kidney function - or rather, if their glomerular filter is damaged. Imagine a sieve through which water is filtered and very small molecules that can squeeze between tiny cells. But when the sieve turns into a colander, and its thin, delicate structure is covered with holes in the crater, then plasma proteins, along with blood cells, enter the primary urine.

3. Nutritional deficiencies. Plasma proteins are also interesting from the point of view of pharmacology: after all, it is they that bind medicinal substances, thereby turning them into an inactive fraction. And the stronger this connection, the longer it lasts, the more pronounced the cumulative (accumulative) effect of the drug, because, as was previously explained, it cannot be excreted in the urine in such a state.

Thus, the study of proteins and their effect on the human body is a whole unplowed field for scientific work and reflection - and for the latter, you see, there are many prerequisites and grounds.

Essential and non-essential amino acids

A huge variety of proteins, which differ significantly in chemical composition from each other, is provided, no matter how paradoxical it may sound, by a combination of only 20 amino acids - and some of them, unfortunately or fortunately, we must get from outside, that is, with food. Based on this, all the building blocks in the composition of bulky peptide macromolecules can be divided into two large groups:

Essential amino acids are those organic compounds that our body cannot synthesize on its own.

These include only 8 amino acids:

1. Leucine - found in:

   • Cow's milk.

   • Chicken meat.

   • Beef.

   • Cod.

   • Rice, buckwheat, oatmeal.

1. Lysine is actively used in the treatment of various diseases of viral etiology, especially in relation to herpes. It also has an immunostimulating effect, and its derivative, hydroxylysine, is part of such a connective tissue protein as collagen. This amino acid is concentrated in:

   • Red meat and eggs.

   • Legumes: in soybeans, peas and beans.

   • Seafood and sardines.

1. Methionine is a sulfur-containing amino acid directly involved in such a complex, multi-stage biochemical process as the folate cycle. Foods rich in it:

   • Pork.

   • Salmon.

   • Sesame.

   • Walnuts.

   • Peas and soy.

2. Phenylalanine is one of the most important organic compounds involved in the synthesis of hormones, neurotransmitters and pigments. The process of its transformation in our body looks like this:

   Phenylalanine - tyrosine - dopa - dopamine - norepinephrine - epinephrine

   In addition, another metabolic pathway can be observed:

   Phenylalanine - tyrosine - dopa - ... - melanin

   Any disorders that manifest themselves in the form of hyperpigmentation (both local - vitiligo, and general - albinism) may be based on a violation at any of these stages of melanin synthesis.

   Phenylalanine is found in the following foods:

   • Seafood.

   • Eggs and meat.

   • Peanut.

   • Pumpkin seeds.

   • Soy.

1. Valine is a source of energy during active muscular work, it is used in the treatment of various depressive states. Interestingly, by replacing glutamic acid in a certain place in the hemoglobin molecule, it is thereby the cause of the development of such a severe disease as sickle cell anemia. Concentrated in:

   • Beef, chicken and salmon.

   • Walnuts.

   • eggs.

   • Rice and peas.

2. Isoleucine is another amino acid involved in energy metabolism. It can be found in:

   • Peas, lentils and beans.

   • Turkey.

   • Perch, herring and mackerel.

   • Pistachios, peanuts, and hazelnuts.

      

3. Threonine - eggs, soybeans, pink salmon, pollock, cod, sunflower seeds, pike perch, pike and lamb are the richest in it.

4. Tryptophan is an amino acid involved in the synthesis of biologically active molecules:

That is why an adequate intake of tryptophan with food is so important: its deficiency underlies not only depressive conditions, but also sleep disorders.

In addition, niacin is also formed from this amino acid - or vitamin B3 or PP, the long-term vitamin deficiency of which underlies the development of such a disease as pellagra, characterized by three frightening "Ds": dermatitis, diarrhea, dementia. Very often, in English-language sources, a fourth is added - death (death).

The following food sources are rich in this amino acid:

• Fish and meat.

• Dairy.

• Mushrooms.

• Pine nuts.

• Sesame.

Protein content in foods

The source of protein can be both products of plant origin and protein - the whole question is in the speed and quality of assimilation, as well as in the amino acid composition.

So, drum trembling - a list of products is entering the arena, the addition of which we strongly recommend to consider adding to the diet.

cow's milk protein

Cow's milk has been instilled in us since childhood as an excellent source of nutrients - an ideal product, balanced according to all the laws of dietology, as advertising claims with unshakable confidence.

The most common problem faced by patients with dairy intolerance is a lack of the enzyme lactase, which normally breaks down milk sugar. In this case, the following complex of manifestations is observed:

• Watery, frothy stools.

• Flatulence.

• Bloating.

• Nausea, belching and/or heartburn.

• Pain in the epigastrium.

However, having discarded the moment of a decrease in the function of this enzyme or its genetically determined complete absence, let's turn the focus of attention to the protein molecules contained in milk and try to dot all the unfortunate “and”.

concentrated in this product - you have undoubtedly often come across such an English abbreviation as BCAA - branched-chain amino acids. So, this group includes the notorious leucine, isoleucine, valine - the names are somewhat similar, as, in general, and the effect that it is impossible not to mention. They cause increased secretion of insulin by the pancreas - and here, not surprisingly, the mechanism is not as important as the result of this stimulation itself.

It is important to understand that the more often insulin is released, the longer it circulates in the blood, the less sensitive the cells of our body become to it. And although, contrary to popular erroneous opinion, it itself does not tolerate anything, insulin plays one of the key roles in maintaining general homeostasis - it increases the density of transport molecules dependent on it for glucose and contributes not only to its leaving the systemic circulation, but also to its inclusion in further processes and recycling routes.

By the way, insulin itself is a protein hormone. Our body is interesting, isn't it?

On the other hand, if we look at the question from a slightly different focus: is it possible to apply a similar effect with partial compensation for senile sarcopenia - the loss of muscle mass, which is so characteristic of a decrease in the level of sex hormones? And yet, in the context of such use, the issue of physiological insulin resistance (decrease in the sensitivity of cellular receptors to insulin), which is often observed in elderly patients, cannot be overlooked. Wouldn't additional stimulation of insulin secretion, with an already reduced response from the receptors, lead to much more serious consequences? The problem, unfortunately, remains open.

Of all the proteins that are present in cow's milk, according to scientists, beta-lactoglobulin is the most allergenic - and all because it is absent in breast milk. Interestingly, some of the foreign agents that cause this kind of response are partially destroyed by boiling and fermentation - therefore, derivatives of dairy products obtained in this way are deservedly considered more useful.

It should also be noted that fungal antigens may also be present in cheeses - therefore, with their use, at the slightest suspicion, one should also be very, very careful.

Unfortunately, in young children, the leading role in the development of various kinds of skin lesions - especially atopic dermatitis - the main, if not the main role, also goes to cow's milk proteins.

Meat proteins

Animal muscle tissue is the optimal source of protein in terms of the balance of amino acid composition.

vegetable protein

In addition, on many treatment protocols, the consumption of legumes - usually the main sources of protein - is either severely limited or completely prohibited. In addition, the phytic acid contained in them and in cereals significantly complicates the absorption of many micro- and macroelements, and even prolonged soaking of these products contributes only to its partial inactivation.

If you do not have various kinds of pathologies and complications from the digestive system, we advise you to pay attention to the following list:

• Lentil is one of the most ancient cultures, which was actively used in the treatment of various enteritis by local doctors and alchemists even in ancient Rome. Later, medicines against smallpox, one of the most dangerous epidemic diseases of an infectious nature, were prepared from it.

  The content of protein in lentils varies depending on the type of plant, but on average it ranges from 8 to 25 grams. In addition, it is rich in various elements - a real periodic table in the natural world: it has a lot of potassium, calcium, phosphorus, a relatively good content of iron (but still it is worth remembering that its bioavailability is much lower than that of animal products).

• Chickpeas are another great plant-based protein source that has been around for thousands of years in the Middle East. It is interesting that our ancestors began to cultivate it long before the advent of our era - at least, archaeologists confidently declare this. Healers attributed to him a diuretic effect, improving reproductive function and healing wounds - both "clean" and purulent.

   

  In this legume, vitamins such as thiamine (B1) and pyridoxine (B6) are concentrated, which are involved in most enzymatic reactions that occur in the human body.

• Hemp seeds - 30 grams of protein per 100 grams of product! Such a good competitor to legumes, you must agree. In addition, the amino acid spectrum is very significant: as many as 8 indispensable!

• Almonds - more than 25% protein and a storehouse of useful compounds: in particular, fat-soluble vitamins E and K.

• Quinoa is another ancient culture that dates back thousands of years and is inextricably linked with the life of the Andean peoples, who first started growing it. It is a real champion in protein content compared to other cereals. In addition, it is concentrated in lecithin - a phospholipid necessary for our cell membranes - and contains several times more phosphorus than in various types of rice.

Protein intake

Various kinds of recommendations are quite average and do not take into account many individual characteristics of the human body, concomitant and underlying diseases, and violations of the process of secretion of hydrochloric acid.

In general, it is believed that for men the amount of incoming protein should not be lower than 65 grams per day, for women - 55 grams. However, we repeat: everything depends on age, genetic factors, physical activity.

A sufficiently informative analysis is an indicator of the content of total protein - it can indirectly indicate a violation of any of the stages of digestion and absorption of proteins, as well as a possible malnutrition or its uncompensation.

You can suspect hypochlorhydria (that is, a decrease in the release of hydrochloric acid) by the following subjective symptoms:

• Bloating.

• Flatulence.

• Belching and heartburn.

In addition, low concentrations of vitamin B12 (cyanocobalamin) in laboratory tests, as well as iron deficiency anemia, may indicate it, but an accurate diagnosis is made when conducting pH measurements during esophagogastroduodenoscopy.

In the absence of mucosal injury, trimethylglycine (betaine) may be considered.

In addition, quite an important tactic in treatment is the elimination of stress factors - both chronic and acute: it, through specific mediators, causes spasm of blood vessels supplying the gastric mucosa.