Should we eat much meat?
Protein is an important nutrient helps create muscle, bone and provide energy. However, eating more protein also increases blood cholesterol, arthritis or gout risk in renal overload!
Food sources of protein
Proteins are complex organic compounds, including a sequence of amino acids (aa).
The human body needs about 20 Aa for protein synthesis and in which the body synthesize only 13 Aa. They are often called the Aa unimportant (eg, aspartic acid, glutamic acid, glycine, …) so no need to take food from outside sources.
9 Aa important (eg, cysteine, lysine, tryptophan, …) that the body is not created and can only get food from outside, from the food, such as milk, cheese, eggs, some kind of meat, vegetables, whole grains.
If the protein from food sources outside is full of important Aa are called complete proteins and vice versa are called incomplete proteins.
The complete protein is usually recommended for many is: poultry (chicken, duck …), fish (salmon, tuna), shrimp – crab, eggs and butter – milk little / no fat, meat livestock (cows, pigs – “red meat”, preferably lean meat and less fat for energy).
Protein content in plant foods, such as whole grains, fruits, vegetables – tubers, legumes (soy …) not much and lacks some important Aa.
However, if used together with each other in the dish, the vegetable protein can complement each other and will also provide a full range of important proteins, or form a complete protein your body, eg the combination of rice + beans, milk + wheat, maize + beans.
Diets high in protein
If using more than 2 g protein / kg body weight / day (or more than 100-150g of protein / day), the diet has many proteins. Protein diet and eat foods high in protein (by Dr. Atkins recommended in the US) has become one of the popular diets in the world today because it can bring some efficiency, such as muscle growth, increased or decreased weight … However, this diet also has some limitations and need for monitoring by a doctor.
A diet high in meat can lead to increased blood cholesterol or suffer from gout arthritis. Another potential risk is that the overload in the kidneys because the end product of protein metabolism constitute the heavy waste and must be disposed of in urine.
Therefore, in patients who require special diets, such as diabetes or obesity, the need to monitor renal function regularly.
A balanced diet of nutrients or eating foods adequate to provide sufficient protein.
So vegetarians or diet (meat) should be properly coordinated, diverse plant foods, milk to be able to offer a variety of different proteins and have been full of Aa. Just use 2-3-protein foods will meet the needs of adult daily protein.