Health-and-Nutrition/C2/Importance-of-Protein/English-timed
From Script | Spoken-Tutorial
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| 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. |
