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One in three people after the age of 50 does not fill the protein requirement. But proteins, in the right quantities, are key to avoiding sarcopenia, a syndrome characterized by a progressive and generalized loss of skeletal muscle mass and strength, which generates adverse events such as physical disability and a bad quality of life. Not being able to unscrew the cap of a bottle, feel a constant sense of weakness or not being able to climb stairs are some of the symptoms that can occur when the problem arises.
The importance of proteins
Yet many people shrink over the years the protein requirement. It is not true that with age the meat should be decreased or eliminated. In reverse. Precisely to avoid sarcopenia, which promotes a whole series of pathologies that are enclosed with the name of frailty of the elderly, from cognitive deficit to the physical one, even more after the age of 50, therefore, the consumption of proteins in the right quantity is recommended.
Animal and vegetable proteins
But which ones to bring to the table? “Exist many types of proteins or, more precisely, of protein sources: meat, fish, eggs, milk and derivatives, yogurt and cheeses, which are protein sources of animal origin“, points out Luca Avoledo, biologist and nutritionist, expert in naturopathy at the Food Clinic of Milan. “Then there are those of vegetable origin, which still provide a certain amount of proteins, albeit of lower quality, such as legumes and nuts, then walnuts, almonds, hazelnuts and pine nuts. We find proteins in all vegetables, not just in legumes and in seeds, but also in cereals and even in fruit and vegetables, but, in the latter foods, of even lower quality and, often, also quantitatively underrepresented ”.
“They are in fact defined as proteins of low or medium biological value – continues the expert – while those found in meat, eggs, fish and dairy products are high biological value. What does it mean in concrete terms? That it is more nutritious, more complete, more proteins digestible, because they have an amino acid composition similar to that of human proteins, so our body uses them more effectively. By consuming a single food of animal origin, even in small doses, in many cases we obtain a large amount of proteins with all the essential amino acids. By regularly consuming animal foods, we can easily meet protein needs “.
Impossible to satisfy it with other types of proteins? “You can also do it with vegetable proteins – replies Avoledo – but it is essential to compose the diet with the utmost attention, from the morning and throughout the day, contemplating the widest range of plant foods – legumes, cereals, nuts etc. – and in the right quantities to try to get an adequate protein intake. However, there is no plant food that replaces the meat“.
Ideal proportions and quantities
Fundamental to our nutrition, and health in general, along with lipids And carbohydrates, are part of the group of macronutrients that our body needs daily, in the right proportions according to specific tables: 55/60% of daily calories must come from carbohydrates, 15-20% from proteins and 25-30% from fats.
According to the World Health Organization, the amount of protein to be consumed daily corresponds to just under 1 gram for each pound of body weight, for the adult in normal health conditions. “In many circumstances and stages of life (growth, pregnancy, senescence, etc.) – explains Avoledo – even more. And it must be considered that 100 grams of meat, the protein food par excellence, does not correspond to 100 grams of protein, but approximately only to 20“.
Protein content of some common foods
100 g food / protein grams
– Lentils: 27
– chickpeas: 22
– beans: 23
– fish: 17
– eggs: 13
– bovine: 18
– rabbit: 22
– cheeses (average): 24
– almonds: 16
– nuts: 16
Important, however, it is do not overdo it. In recent years they have spread diets aimed at weight loss characterized by a drastic reduction of foods containing refined sugars and carbohydrates such as pasta, bread and rice, but also some types of fruit and vegetables, and a high dose of protein. These diets, called hyperproteic, they can put a strain on our body, although they help to lose weight at least in the initial phase. “Beyond the damage to health that this kind of diets can cause – explains Dr. Avoledo – when we eat only proteins our body is forced to convert some of these into power, therefore not using them for the intended purpose. To lose weight you need to eat a reasonable amount of protein, but also of carbohydrates and fats, as part of a properly set diet ”, concludes the nutritionist.
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