NUTRITION SPECIAL KNOW YOUR PROTEIN
FAQs about this most vital component of
nutrition
BY NOW, anyone who’s even
remotely interested in nutrition is aware that protein is an important part of
what we eat. Still, there is quite a lot of confusion on the topic, so to make
things easier, here are some FAQs with answers. Q. Do vegetarians get enough
protein? A. The answer to this is an unequivocal yes. It was once erroneously
assumed that it would be best to get all the protein we needed from a single
food source with all the amino acids, such as eggs. However, this failed to
take into account the fact that humans have always eaten a varied diet that
accumulates the amount of protein we need.
Health
tip:
Vegetarian protein
sources include nuts, seeds, sprouts, peanuts, soya milk, tofu, paneer and
cheese. Q. Which are safe proteins for expecting mothers? A. Expecting mothers
need extra protein to help the foetus develop. However, some foods carry health
risks. Seafood may contain toxic mercury. Protein powders can be adulterated.
And concentrated soya protein powders contain phytoestrogens, which are bad for
expecting mothers.
Health
tip:
Eat paneer, almonds,
walnuts, hazelnuts, pistachios, steamed mung sprouts and quinoa. Q. Which are
the best proteins for athletic teenagers? A. Teenagers who are into sports need
a fine balance of complex carbohydrates (fuel for exercise), good quality
complete proteins (which aid muscle recovery and development), and good quality
fats (which support nerves and skin regeneration). So they must follow a proper
diet plan.
Best
vegetarian additions to the diet plan:
Amaranth cereal with
milk, mixed grain dalia topped with lightly roasted chia seeds, muesli with
low-fat milk, almonds and walnuts, tofu and paneer snacks, a salad of chopped
apples, low-fat chopped cheese and pineapple, boiled white channa chaat,
roasted and puffed makhanas, boiled green peas chaat.
SHIKHA SHARMA
HTBR 131116
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