Protein is an extremely important nutrient for the body. When you are deficient in protein, you will face many health problems, such as weakened immune system, muscle weakness, etc. However, providing too much protein can cause weight gain and impaired kidney function. , dehydration, risk of gout, etc. Therefore, you should know how to calculate the amount of protein you need to eat at each age to make a reasonable and adequate amount of protein.
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1. How to calculate the amount of protein to eat according to different ages
1.1. The role of proteins
Here are the important roles of protein in the body:
– It is the main building block of the body, such as muscles, tendons, some organs, hormones, enzymes, neurotransmitters and molecules to carry out. many important functions in the body.
Amino acid molecules link together to form protein chains and then fold, forming complex shapes. Our body can produce some amino acids on its own. However, there are also many other essential amino acids that the body cannot synthesize on its own, so supplementing from foods in the daily diet is extremely necessary.
1.2. How to calculate the amount of protein to load?
A lot of people wonder about How to calculate the amount of protein to eat? to be able to supplement protein for the body properly. According to nutrition experts, the body’s protein requirements depend a lot on 2 factors, namely age and gender. Detail:
– For infants and young children: Children need about 10g of protein per day.
– For school-age children: Children need about 19 to 34g of protein per day.
– Boys who are in puberty: They need about 52g of protein in their diets every day.
Girls who are going through puberty need about 46g of protein per day.
Men have higher protein needs than women
– For adults:
+ Men: Need to add about 56 grams of protein in the daily diet.
+ Women: Need to add about 46 grams of protein in the daily diet.
+ Note, pregnant women and nursing mothers need more protein. Specifically, each day, these subjects need to supplement about 71g of protein.
2. What foods should you get protein from?
In addition to calculating the amount of protein you need to eat, you should also choose foods containing healthy protein to supplement your body and help your body stay healthy. Protein can be found in many different foods.
Get protein from a variety of food sources
Here are foods to help you get more protein:
Eggs: This is a food that contains a lot of protein, especially egg whites. An average egg contains 6 grams of protein. Besides, eggs also contain many proteins and minerals, antioxidants, healthy fats, … bring many health benefits.
Chicken Breasts: An average portion of chicken breast contains about 53 grams of protein, but only 284 calories. Therefore, this is a diet food that many people choose. Not only that, chicken breast meat is very easy to process into delicious dishes, suitable for many people’s taste.
Lean beef: This is a food that not only adds protein but also provides iron, vitamin B12 and many other nutrients for the body. However, should only be eaten in moderation, if you eat too much beef and other red meat, it will cause the body to have many health problems.
Tuna: This fish is high in protein but low in fat and calories, and is a great source of omega-3 fats and many other nutrients. Therefore, this type of food is considered a healthy food that you should add to your body in your daily meals.
Milk: Milk contains many essential nutrients for the body and this is also a very rich and quality source of protein. In addition to protein, milk also provides a lot of calcium, phosphorus, vitamin B2.
Broccoli: Broccoli is one of the vegetables that contain a lot of protein. Besides, when you eat broccoli, you also provide the body with a number of other nutrients such as vitamins, especially vitamin C, vitamin K, etc. This vegetable can also contribute to the prevention of a disease. number of cancers.
Oats: This is a very healthy grain. Oats not only provide protein but also provide fiber, vitamin B1, manganese, magnesium and a number of other important nutrients for the body.
3. Manifestations when the body is deficient in protein
If there are errors in the calculation of protein intake, you can be deficient or excessive in protein and cause many health problems.
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The body is tired because of lack of protein
Signs that you are lacking protein:
Swelling or edema: A lack of protein can cause fluid accumulation in tissues.
Mood swings: Protein deficiency leads to insufficient neurotransmitters and affects brain activity, causing erratic mood swings.
– Dry skin, brittle hair.
– Tired and weak body.
Feeling hungry: If you have eaten enough but still feel hungry, it is most likely a sign that you are deficient in protein.
Slow wound healing: When the body lacks protein, it doesn’t make enough collagen and takes longer to heal.
Excess protein increases the risk of cardiovascular disease
Signs that your body is having too much protein:
– Weight gain.
– Bad breath, unpleasant.
– Feeling thirsty constantly.
– Disturbances of bowel movement.
– Mental instability.
Above is information about the role of protein, how to calculate the amount of protein to load and suggest some foods that contain a lot of protein to help you easily choose. To find out more about this, call the Call Center 1900 56 56 56 to get more advice from nutritionists of MEDLATEC General Hospital.
John Alen was born in 1971 and is a doctor in the healthcare and psychology fields with many years of experience. He is currently working at easyhealthylive.com, a leading health and psychology blog. Having studied at Y1 National Medical University named after IM Sechenov, John Alen is using his knowledge and experience to help improve the physical and mental health of people in the United States.