Difference between revisions of "Health-and-Nutrition/C2/Importance-of-Protein/English"

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(Created page with " {|border=1 | <center>Visual Cue</center> |<center>Narration</center> |- | Title slide | | Welcome to the '''spoken tutorial''' on the Importance of '''protein.''' |- | |...")
 
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|  | In this tutorial, we will learn about:
 
|  | In this tutorial, we will learn about:
 
*Benefits of '''protein''' for our body.
 
*Benefits of '''protein''' for our body.
*Effects of '''its''' deficiency.
+
*Effects of its deficiency.
 
*Requirements at different age groups.
 
*Requirements at different age groups.
 
*Food sources.
 
*Food sources.
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| | I will briefly tell you about '''Amino acids'''.  
 
| | I will briefly tell you about '''Amino acids'''.  
  
Amino acids are organic compounds that combine to form '''proteins'''.  
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'''Amino acids''' are organic compounds that combine to form '''proteins'''.  
  
 
'''Lysine''', '''leucine''', '''histidine''', '''methionine''', '''tryptophan''', are a few '''amino acids'''.
 
'''Lysine''', '''leucine''', '''histidine''', '''methionine''', '''tryptophan''', are a few '''amino acids'''.
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'''DIAAS is Digestible indispensable amino acid score.'''
 
'''DIAAS is Digestible indispensable amino acid score.'''
  
It is the ratio of digestible '''amino acid''' in food and the amino acid required.
+
It is the ratio of digestible '''amino acid''' in food and the '''amino acid''' required.
  
 
The score is given from 0 to 1.
 
The score is given from 0 to 1.
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| | As discussed earlier, vegetarian sources are incomplete '''proteins'''.
 
| | As discussed earlier, vegetarian sources are incomplete '''proteins'''.
  
Cereals are low in lysine and pulses are low in methionine.
+
Cereals are low in '''lysine''' and pulses are low in '''methionine'''.
  
 
Eating them together will compensate for the insufficiency of '''amino acids'''.
 
Eating them together will compensate for the insufficiency of '''amino acids'''.
  
Combining cereal and pulses improves the protein quality.
+
Combining cereal and pulses improves the '''protein''' quality.
  
 
This is called the complementary action of '''proteins'''.
 
This is called the complementary action of '''proteins'''.
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They include millet chicken pulao, egg dosa, and chicken millet roti wrap.
 
They include millet chicken pulao, egg dosa, and chicken millet roti wrap.
  
Egg rice, meat-stuffed paratha, ragi ball, and chicken curry are other examples.
+
Egg rice, meat-stuffed paratha, ragi ball and chicken curry are other examples.
  
 
|-
 
|-

Revision as of 12:24, 23 March 2021

Visual Cue
Narration
Title slide Welcome to the spoken tutorial on the Importance of protein.
Collage: Benefits of protein

Collage: Deficiency

Collage: Different age groups

Collage: Sources

In this tutorial, we will learn about:
  • Benefits of protein for our body.
  • Effects of its deficiency.
  • Requirements at different age groups.
  • Food sources.
Image: Body

Image: 22 Amino acids

Image: 9 amino acids

Image: Body

Image: 13 amino acids

Protein is an essential macronutrient required by our body.

It is made up of 22 amino acids.

Out of 22, nine amino acids are essential.

These are not made by our body, hence they have to be taken through food.

Remaining 13 are made by the body.

Image: Amino acids

Image: Amino acid structure

Collage: Amino acids

I will briefly tell you about Amino acids.

Amino acids are organic compounds that combine to form proteins.

Lysine, leucine, histidine, methionine, tryptophan, are a few amino acids.

Image: Veg and non veg sources

Collage: Animal proteins

Collage: Vegetable proteins

Proteins are divided into 2 types.

They are complete proteins and incomplete proteins.

The difference between them is based on the type of amino acids present in food.

Image: Amino acids and complete proteins

Collage: Animal meat

Collage: Different sources

Complete proteins are those which contain all the 9 essential amino acids.

All non-vegetarian foods are complete proteins.

For example: chicken, eggs, fish and meat.

Image: Milk, paneer, cheese, curd Likewise, milk and milk products are also a source of complete proteins.
Image: Amino acids

Collage: Vegetable proteins

Incomplete proteins have inadequate amounts of 1 or more essential amino acids.

Most vegetarian foods are incomplete proteins.

For example: pulses, grains, nuts and seeds.

Among all these, soybean is one of the best vegetarian source of protein.

Collage: Functions of proteins.

Image: Growth and repair

Image: Blood sugar Immunity

Image: Weight management

Benefits of protein include growth, repair and maintenance of muscle tissues.

It also controls blood sugar levels and builds a stronger immune system.

Protein rich food reduces our cravings and keeps us full for a longer time.

This also helps in weight management.

Image: DIgestion of food

Image: Breakdown of toxins

Image: Nerve signalling

Gif: Storage of nutrients


Aid in digestion and breaking down of toxins are other two functions.


It also helps in carrying signals to and fro the brain.


Transporting and storage of nutrients in the body also requires protein.

Collage: Deficiency symptoms Let us understand the signs and symptoms of protein deficiency now.
Image: Fetus

Image: Underweight

Image: Stunting

Image: Wasting

Image: Infection

One of the signs of protein deficiency is diminished growth of the fetus.

Deficiency in children can lead to wasting and stunting .

This may result in low body weight.

In such conditions, children are at a risk of developing various infections.

mage: Poor growth

Image: Child's memory

Image: Poor growth

Image: Diabetes

Image: Hypertension

Due to poor growth, a child's brain development can also get affected.

In the long term, poorly grown children are at a risk of developing diabetes.

They may also develop hypertension when they grow up.

Image: Muscle mass

Image: Weakness

Image: Infections

Image: Hairfall and wrinkling

In adults, protein deficiency leads to loss of muscle mass.

They may also feel tired, weak and become prone to infections.

Wrinkling of skin and hair fall are other examples.

Image: Different age groups

Image: PHC

Image: Infants

Image: Children

Image: Children

Image: children

Image: 10 to 12 years old

Various age groups have different daily requirements.

Protein requirements advised in this tutorial are as per the field observations.

For 0 to 12 months old babies it is 1- 2 grams per kg body weight.

16 grams of protein for 1 to 3 years old children is required.

20 grams for 4 to 6 year old children.

29 grams is advised for 7 to 9 year old children.

40 grams for 10 to 12 year old children.

Image: Adolescents

Image: Pregnant women


Image: Lactating women

52 to 62 grams is suggested for adolescents.

For pregnant women, it is 78 grams.

For lactating mothers, 68 to 74 grams is advised.

Image: Physical activity

Image: Types of activity

Collage: Sedentary activities

Image: Desk job

Collage: Moderate activity

Collage: Heavy activity

For adults, protein requirement also depends on their physical activity.

Activity is categorized as sedentary, moderate, and heavy.

Sedentary activity includes teaching, tailoring, data entry and call center jobs.

People doing desk jobs also come under sedentary activity.

Moderate activity includes agriculture labor, house help, mason, and driver.

Heavy activity includes stone cutter, wood cutter, athlete, and mine worker.

Image: Sedentary workers

Collage: Ideal body

Image: Moderate worker

Image: Heavy worker

Sedentary workers require 1 gram protein per kg ideal body weight.

Ideal body weight is optimum weight that is healthy for a person.

Moderate workers require 1.2 gram protein per kg ideal body weight.

Heavy workers require 1.5 grams protein per kg ideal body weight.

Image: Moderate working women

Image: Heavy worker

Let us understand this with an example.

A 55 kilograms moderate working woman's protein requirement would be 66 grams.

If the same woman is doing heavy work she will need 82 grams.

Collage: Food sources

Image: Vegetarian sources

Image: 6 months old baby eating food

It is advised to include protein rich food in your daily diet.

Such foods should be given from 6 months of age.

Image: Egg

Image: Chicken

Image: Fish

Let’s take a look at the protein content of some of the food sources.

1 whole egg has around 7 grams of protein.

100 grams of boneless chicken has about 19 grams of protein.

Similarly, 100 grams of fish has around 20 grams protein.

Image: Milk

Image: Curd

Image: Paneer

250 millilitres of cows milk has approximately 8 grams.

Curd made of 250 millilitres of cows milk has nearly 8 grams.

45 grams of paneer made from cow’s milk has about 8 grams of protein.

Image: Nuts and seeds

Image: Soya bean

Image: Beans

Image: Pulses

Image: Rice

Image: Foxtail millet

20 grams of nuts and seeds have nearly 4 grams.

Approximately 11 grams of Protein is present in 30 grams of raw soya beans.

Nearly 5 grams of Protein is present in 30 grams of other raw beans.

30 grams of uncooked pulses have approximately 4 grams protein.

30 grams of raw milled rice has around 2 grams.

30 grams of raw foxtail millet has nearly 4 grams protein.

Image: Chapathi

Image: Millet Chapathi

Image: Missi roti

Collage: Gram flour and wheat flour

1 chapati made out of 30 grams wheat flour has 3 grams of protein.

Sorghum and pearl millet chapati also have around 3 grams of protein.

4 grams of protein is present in one missi roti.

Missi roti is made with equal ratio of gram flour and wheat flour.

Collage: Non vegetarian food

Image: Non vegetarian protein sources

Image: All amino acids

Image: Non Veg and veg sources

Protein from non-vegetarian food is absorbed better than vegetarian food.

It is because non-vegetarian foods have complete proteins.

Complete proteins contain all the essential amino acids.

Thus, the quality of protein in the non-veg food is better than vegetarian food.

Image: DIAAS

Collage: Amino acid and person eating food

Image: Score

Quality of protein is checked by the DIAAS method.

DIAAS is Digestible indispensable amino acid score.

It is the ratio of digestible amino acid in food and the amino acid required.

The score is given from 0 to 1.

1 being the highest and 0 being the lowest.

Image: Egg

Image: Milk

Image: Peas

Image: Chickpeas

Let us look at the digestibility score for a few food items.

Egg has a 1.18 digestibility score.

Whole milk has 1.32

Peas have 0.64

While chickpeas have 0.66

Image: Cooked rice

Image: Wheat

Image: Peanuts

Cooked rice has 0.59

Wheat has 0.43

Roasted peanuts also have a score of 0.43

Collage: Vegetarian sources of protein

Collage: Grains and pulses

Image: Combination of food

Image: Complementary action

As discussed earlier, vegetarian sources are incomplete proteins.

Cereals are low in lysine and pulses are low in methionine.

Eating them together will compensate for the insufficiency of amino acids.

Combining cereal and pulses improves the protein quality.

This is called the complementary action of proteins.

Collage: Different food groups

Image: Cereals, pulses and milk

Collage: Grains, pulses and milk

It is recommended to eat different food groups in various combinations.

Combining of food groups helps to get different essential amino acids.

Combining pulses and grains with milk products improves the protein quality.

The missing amino acids in grains and pulses are compensated by milk products.

Image: Millet khichdi raita

Image: Kadhi rice

Image: Paneer paratha

Image: Thalipeeth curd

Image: Kidney beans rice & curd

Let us look at some food items prepared with these combinations.

Millet khichdi with raita, kadhi rice (gram flour curd curry), and paneer paratha (cottage cheese stuffed tortilla) are a few examples.

Thalipeeth with curd, and kidney beans rice with curd are other examples.

Image: Cereal or millet with non veg food

Image: Millet wrap

Image: Egg dosa

Image: Chicken millet wrap

Image: Egg rice

Image: Meat stuffed paratha

Image: Ragi ball with curd

Combining cereal or millet with non-veg food also improves the protein quality.

I will tell you some recipes that can be prepared using this combination.

They include millet chicken pulao, egg dosa, and chicken millet roti wrap.

Egg rice, meat-stuffed paratha, ragi ball and chicken curry are other examples.

Image: Soya pulao

Image: Sorghum paratha

Image: Khichdi

Image: Idli sambar

Image: Millet pulao

Apart from these combinations, we can combine other food groups as well.

Curd rice, spinach paneer curry, coconut curd chutney are some examples.

Using paste of nuts and seeds in curries also improves the protein quality.

Image: Recipes image Include these food items in your daily diet for good health.
Acknowledgement slide This brings us to the end of this tutorial

Thanks for joining

Contributors and Content Editors

Bellatony911, Suryas.mona