Health-and-Nutrition/C2/Importance-of-Protein/English-timed

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Time
Narration
00:00 Welcome to the spoken tutorial on the Importance of protein.
00:05 In this tutorial, we will learn about:
00:08 Benefits of protein for our body.
00:11 Effects of its deficiency.
00:15 Requirements at different age groups.
00:18 Food sources.
00:21 Protein is an essential macronutrient required by our body.
00:27 It is made up of 22 amino acids.
00:31 Out of 22, nine amino acids are essential.
00:36 These are not made by our body, hence they have to be taken through food.
00:43 Remaining 13 are made by the body.
00:47 I will briefly tell you about Amino acids.
00:51 Amino acids are organic compounds that combine to form proteins.
00:58 Lysine, leucine, histidine, methionine, tryptophan, are a few amino acids.
01:09 Proteins are divided into 2 types.
01:12 They are complete proteins and incomplete proteins.
01:18 The difference between them is based on the type of amino acids present in food.
01:27 Complete proteins are those which contain all the 9 essential amino acids.
01:34 All non-vegetarian foods are complete proteins.
01:39 For example: chicken,
01:41 eggs,
01:43 fish and meat.
01:46 Likewise, milk and milk products are also a source of complete proteins.
01:53 Incomplete proteins have inadequate amounts of 1 or more essential amino acids.
02:02 Most vegetarian foods are incomplete proteins.
02:06 For example: pulses,
02:09 grains,

nuts

02:12 and seeds.
02:14 Among all these, soybean is one of the best vegetarian source of protein.
02:21 Benefits of protein include growth, repair and maintenance of muscle tissues.
02:30 It also controls blood sugar levels
02:33 and builds a stronger immune system.
02:37 Protein rich food reduces our cravings and keeps us full for a longer time.
02:43 This also helps in weight management.
02:47 Aid in digestion and breaking down of toxins are other two functions.
02:54 It also helps in carrying signals to and fro the brain.
03:00 Transporting and storage of nutrients in the body also requires protein.
03:06 Let us understand the signs and symptoms of protein deficiency now.
03:13 One of the signs of protein deficiency is diminished growth of the fetus.
03:20 Deficiency in children can lead to wasting and stunting.
03:26 This may result in low body weight.
03:30 In such conditions, children are at a risk of developing various infections.
03:37 Due to poor growth, a child's brain development can also get affected.
03:43 In the long term, poorly grown children are at a risk of developing diabetes.
03:51 They may also develop hypertension when they grow up.
03:56 In adults, protein deficiency leads to loss of muscle mass.
04:02 They may also feel tired,
04:05 weak

and become prone to infections.

04:09 Wrinkling of skin and hair fall are other examples.
04:15 Various age groups have different daily requirements.
04:20 Protein requirements advised in this tutorial are as per the field observations.
04:28 For 0 to 12 month old babies it is 1 to 2 grams per kg body weight.
04:36 16 grams of protein for 1 to 3 years old children is required.
04:43 20 grams for 4 to 6 year old children.
04:48 29 grams is advised for 7 to 9 year old children.
04:55 40 grams for 10 to 12 year old children.
05:00 52 to 62 grams is suggested for adolescents.
05:06 For pregnant women, it is 78 grams.
05:11 For lactating mothers, 68 to 74 grams is advised.
05:18 For adults, protein requirement also depends on their physical activity.
05:25 Activity is categorized as sedentary,
05:30 moderate

and heavy.

05:33 Sedentary activity includes teaching,
05:36 tailoring,
05:38 data entry
05:40 and call center jobs.
05:44 People doing desk jobs also come under sedentary activity.
05:50 Moderate activity includes agriculture labour,
05:55 househelp,

mason

05:58 and driver.
06:00 Heavy activity includes stone cutter,
06:04 wood cutter,

athlete

06:07 and mine worker.
06:10 Sedentary workers require 1 gram protein per kg ideal body weight.
06:18 Ideal body weight is optimum weight that is healthy for a person.
06:24 Moderate workers require 1.2 gram protein per kg ideal body weight.
06:32 Heavy workers require 1.5 grams protein per kg ideal body weight.
06:40 Let us understand this with an example.
06:44 A 55 kilograms moderate working woman's protein requirement would be 66 grams.
06:53 If the same woman is doing heavy work she will need 82 grams.
07:00 It is advised to include protein rich food in your daily diet.
07:06 Such foods should be given from 6 months of age.
07:11 Let’s take a look at the protein content of some of the food sources.
07:17 1 whole egg has around 7 grams of protein.
07:22 100 grams of boneless chicken has about 19 grams of protein.
07:29 Similarly, 100 grams of fish has around 20 grams protein.
07:36 250 millilitres of cows milk has approximately 8 grams.
07:43 Curd made of 250 millilitres of cow’s milk has nearly 8 grams.
07:51 45 grams of paneer made from cow’s milk has about 8 grams of protein.
07:59 20 grams of nuts and seeds have nearly 4 grams.
08:05 Approximately 11 grams of Protein is present in 30 grams of raw soybeans.
08:14 Nearly 5 grams of Protein is present in 30 grams of other raw beans.
08:22 30 grams of uncooked pulses have approximately 4 grams protein.
08:30 30 grams of raw milled rice has around 2 grams.
08:36 30 grams of raw foxtail millet has nearly 4 grams protein.
08:43 1 chapati made out of 30 grams wheat flour has 3 grams of protein.
08:52 Sorghum and pearl millet chapati also has around 3 grams of protein.
08:59 4 grams of protein is present in one missi roti.
09:06 Missi roti is made with equal ratio of gram flour and wheat flour.
09:13 Protein from non-vegetarian food is absorbed better than vegetarian food.
09:21 It is because non-vegetarian foods have complete proteins.
09:27 Complete proteins contain all the essential amino acids.
09:33 Thus, the quality of protein in the non-veg food is better than vegetarian food.
09:40 Quality of protein is checked by the DIAAS method.
09:48 DIAAS is Digestible indispensable amino acid score.
09:56 It is a ratio of digestible amino acid in food and the amino acid required.
10:05 The score is given from 0 to 1.
10:10 1 being the highest and 0 being the lowest.
10:16 Let us look at the digestibility score for a few food items.
10:22 Egg has a 1.18 digestibility score.
10:27 Whole milk has 1.32
10:31 Peas have 0.64
10:35 While chickpeas have 0.66
10:41 Cooked rice has 0.59
10:46 Wheat has 0.43
10:50 Roasted peanuts also have a score of 0.43
10:56 As discussed earlier, vegetarian sources are incomplete proteins.
11:02 Cereals are low in lysine and pulses are low in methionine.
11:08 Eating them together will compensate for the insufficiency of amino acids.
11:14 Combining cereal and pulses improves the protein quality.
11:20 This is called the complementary action of proteins.
11:25 It is recommended to eat different food groups in various combinations.
11:31 Combining of food groups helps to get different essential amino acids.
11:38 Combining pulses and grains with milk products improves the protein quality.
11:46 The missing amino acids in grains and pulses are compensated by milk products.
11:54 Let us look at some food items prepared with these combinations.
12:00 Millet khichdi with raita,
12:03 kadhi rice (gram flour curd curry),

and paneer paratha (cottage cheese stuffed tortilla) are a few examples.

12:08 Thalipeeth with curd and
12:11 kidney beans rice with curd are other examples.
12:16 Combining cereal or millet with non-veg food also improves the protein quality.
12:24 I will tell you some recipes that can be prepared using this combination.
12:30 They include millet chicken pulao,
12:34 egg dosa and
12:36 chicken millet roti wrap.
12:39 Egg rice,
12:41 meat stuffed paratha,
12:43 ragi ball

and chicken curry are other examples.

12:49 Apart from these combinations, we can combine other food groups as well.
12:55 Curd rice,
12:57 spinach paneer curry,
12:59 coconut curd chutney are some examples.
13:04 Using paste of nuts and seeds in curries also improves the protein quality.
13:11 Include these food items in your daily diet for good health.
13:16 This brings us to the end of this tutorial.

Thanks for joining.

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Debosmita