Protien

• What is protien needed for?

  Growth, repair and maintenance
• What do we get protien from?

  -meat

  -Fish

  -Dairy products

  -nuts

  -seeds

  -beans
• Why does our body need protien?

  • growth- childhood to adulthood- growth of nails, hair and muscle
  • Repair- repairing muscles, tissues and organs after illness or injury
  • Maintenance- to make enzymes for digestion and antibodies to stop us getting ill
• What are protiens made up of?

  Amino acids- the building blocks of the body
• What are the amino acids called that our body produces?

  Non essential amino acids
• How many non essential amino acids are there?

  11
• How do we get the amino acids our body cannot make?

  Include them in our diet
• What are the amino acids that our body cannot make called?

  Essential amino acids
• How many essential amino acids are there?

  9
• Why is high biological value?

  Protiens contain all of the essential amino acids we need
• What foods contain essential amino acids?

  • Meat
  • Fish
  • Dairy
  • Soya
  • Quinoa
• What is low biological value?

  Protiens that are missing one or more of the essential amino acids we need
• What foods have low biological value?

  Plant based foods like...

  • Peas
  • Lentils
  • Seeds
  • Nuts
  • Beans
• What is protien complimentation?

  Combining different LBV protiens to get all the essential amino acids
• How much protien should an average male consume?

  55g
• How much protien should an average female consume?

  45g
• How much more protien does a pregnant woman need to help their baby grow?

  6g
• Growing children need a greater amount of protien relative to their size and body mass
• Physically active people need more protien for muscle growth and repair
• Protein deficiency can lead to kwashiorkor (swollen belly)
• Elderly people may have reduced ability to digest proteins so they need less but higher quality protein
• What does an excess of protien cause?

  Pressure and strain on liver and kidneys
• What happens to growth without protien?

  Slows down
• What happens to the skin, hair and nails without protien?

  Poor condition
• What happens to the immune system without protien?

  Can't work properly

  • Wounds don't heal properly
  • Higher risk of infections
• What happens to the digestive system without protien?

  Can't digest properly which means that some nutrients aren't absorbed by the body
• What is oedema?

  A build up of fluid in the body that can cause swelling (often in the feet)
• Alternatives for protien

  • Soya beans- plant based HBV
  • Mycoprotien- made from a mushroom-like fungus and egg white
  • TVP (textured vwgtable protien) made from soya beans- makes a dough that when baked has a meat like texture