Recommended Dietary Allowance (RDA) is 0.8Xweight in KGs for adults.
My weight is ~62kg.
So, the amount of proteins I should be eating = 50g.
50 g of protein would provide 200 cal. which would be be about 9% of my daily calorie needs.
ids
Proteins are essential for
producing enzymes
producing hormones, antibodies & transport proteins
Maintaining fluid & electrolyte balance
Maintaining acid-base balance
Growing, maintaining & repairing body tissues
Providing energy (4 kcal/g)
Proteins are polypeptides made up by linking amino acids.
My body (136 lbs) contains about 16% protein, i.e., about 22 lbs half of which is muscles.
Dietary sources of proteins
Dairy: milk, yogurt, cheese
Animal flesh: poultry, fish, meat
Legumes, nuts, eggs
Grains – usually incomplete proteins
Vegetables – usually incomplete proteins
Soy is the only non-animal complete protein
Quinoa, buckwheat, hempseed, amaranth – also complete
Since I am a vegetarian, my protein source has been primarily legumes, nuts. I need to consume soy and quinoa, and milk and cheese.
1 cup of milk = 8g protein
½ cup legumes = 6-‐10 g protein
½ cup rice, cereal, pasta = 2-‐3 g protein
¼ cup nuts, seeds = 5-‐10 g protein
It is quite difficult to get min requirement of ~40 g protein.
My weight is ~62kg.
So, the amount of proteins I should be eating = 50g.
50 g of protein would provide 200 cal. which would be be about 9% of my daily calorie needs.
ids
Proteins are essential for
producing enzymes
producing hormones, antibodies & transport proteins
Maintaining fluid & electrolyte balance
Maintaining acid-base balance
Growing, maintaining & repairing body tissues
Providing energy (4 kcal/g)
Proteins are polypeptides made up by linking amino acids.
My body (136 lbs) contains about 16% protein, i.e., about 22 lbs half of which is muscles.
Dietary sources of proteins
Dairy: milk, yogurt, cheese
Animal flesh: poultry, fish, meat
Legumes, nuts, eggs
Grains – usually incomplete proteins
Vegetables – usually incomplete proteins
Soy is the only non-animal complete protein
Quinoa, buckwheat, hempseed, amaranth – also complete
Since I am a vegetarian, my protein source has been primarily legumes, nuts. I need to consume soy and quinoa, and milk and cheese.
1 cup of milk = 8g protein
½ cup legumes = 6-‐10 g protein
½ cup rice, cereal, pasta = 2-‐3 g protein
¼ cup nuts, seeds = 5-‐10 g protein
It is quite difficult to get min requirement of ~40 g protein.
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