Proteins

[Guest guest]

I thought this was interesting, since we have to push proteins first. Kind

of gives a refresher on proteins.

Carole

Nutrition

The Four Basic Nutrients

Protein

Protein is essential for growth and development. It provides the body with

energy, and is needed for the manufacture of hormones, antibodies, enzymes,

and tissues. It also helps maintain the proper acid-alkali balance in the

body.

When protein is consumed, the body breaks it down into amino acids, the

building blocks of all proteins. Some of the amino acids are designated

nonessential. This does not mean that they are unnecessary, but rather that

they do not have to come from the diet because they can be synthesized by the

body from other amino acids. Other amino acids are considered essential,

meaning that the body cannot synthesize them, and therefore must obtain them

from the diet.

Whenever the body makes a protein-when it builds muscle, for instance-it

needs a variety of amino acids for the protein-making process. These amino

acids may come from dietary protein or from the body's own pool of amino

acids. If a shortage of amino acids becomes chronic, which can occur if the

diet is deficient in essential amino acids, the building of protein in the

body stops, and the body suffers.

Because of the importance of consuming proteins that provide all of the

necessary amino acids, dietary proteins are considered to belong to two

different groups, depending on the amino acids they provide. Complete

proteins, which constitute the first group, contain ample amounts of all of

the essential amino acids. These proteins are found in meat, fish, poultry,

cheese, eggs, and milk. Incomplete proteins, which constitute the second

group, contain only some of the essential amino acids. These proteins are

found in a variety of foods, including grains, legumes, and leafy green

vegetables.

Although it is important to consume the full range of amino acids, both

essential and nonessential, it is not necessary to get them from meat, fish,

poultry, and other complete-protein foods. In fact, because of their high fat

content-as well as the use of antibiotics and other chemicals in the raising

of poultry and cattle-most of those foods should be eaten in moderation.

Fortunately, the dietary strategy called mutual supplementation enables you

to combine partial-protein foods to make complementary protein-proteins that

supply adequate amounts of all the essential amino acids. For instance,

although beans and brown rice are both quite rich in protein, each lacks one

or more of the necessary amino acids. However, when you combine beans and

brown rice with each other, or when you combine either one with any of a

number of protein-rich foods, you form a complete protein that is a

high-quality substitute for meat. To make a complete protein, combine beans

with any one of the following:

Brown rice.

Seeds.

Corn.

Wheat

Nuts.

Or combine brown rice with any one of the following:

Beans.

Seeds.

Nuts.

Wheat.

All soybean products, such as tofu and soymilk, are complete proteins. They

contain the essential amino acids plus several other nutrients. Available in

health food stores, tofu, soy oil, soy flour, soy-based meat substitutes, soy

cheese, and many other soy products are healthful ways to complement the

meatless diet.

Yogurt is the only animal-derived complete-protein source recommended for

frequent use in the diet. Made from milk that is curdled by bacteria, yogurt

contains Lactobacillus acidophilus and other " friendly " bacteria needed for

the digestion of foods and the prevention of many disorders, including

candidiasis. Yogurt also contains vitamins A and D, and many of the B-complex

vitamins.

Do not buy the sweetened, flavored yogurts that are sold in supermarkets.

These products contain added sugar and, often, preservatives. Instead, either

purchase fresh unsweetened yogurt from a health food store or make the yogurt

yourself, and sweeten it with fruit juices and other wholesome ingredients.