Debosmita at 12:46, 23 March 2021

2021-03-23T12:46:46Z

Debosmita: Created page with "{|border=1 | Time |Narration |- | 00:00 | Welcome to the '''spoken tutorial''' on the Importance of '''protein'''. |- | 00:05 | In this tut..."

2021-03-23T12:42:32Z

Created page with "{|border=1 | <center>Time</center> |<center>Narration</center> |- | 00:00 | Welcome to the '''spoken tutorial''' on the Importance of '''protein'''. |- | 00:05 | In this tut..."

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{|border=1
| <center>Time</center>
|<center>Narration</center>

|-
| 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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- and heavy.
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 | 12:43
-| ragi ball and chicken curry are other examples.
+| ragi ball
 |-

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

Debosmita at 12:46, 23 March 2021

Debosmita: Created page with "{|border=1 | Time |Narration |- | 00:00 | Welcome to the '''spoken tutorial''' on the Importance of '''protein'''. |- | 00:05 | In this tut..."