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Good Grounds to Eat More Proteins

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Good grounds to eat more proteins

Proteins are one of the most important molecules that keep our cells functioning properly. They are made up of amino acids. The structure and function of our body depends on this nutrient. The organization of the cells, tissues and organs of the body cannot take place without the protein. Proteins play a crucial role in almost every biological process and their functions are very diverse. Their main functions in the body are to build, strengthen, repair and replenish the tissues. The body needs protein to renew the muscle structure and develop. Good Grounds to Eat More Proteins

Where can we get protein from?

We know that proteins are one of the main essential nutrients. However, the proteins in the foods we consume do not usually turn into proteins in our bodies.

When we consume food containing amino acids, these amino acids focus on production or synthesizing of proteins. If we do not consume certain amino acids, we cannot make enough protein synthesis for our bodies to work right. In addition, there are nine basic amino acids human body cannot produce and these should come from foods.

The amino acids that human body cannot produce on its own are: Histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine. Foods containing equal proportions of these basic amino acids are called complete proteins. Complete proteins basically come from animal sources such as milk, meat and eggs.

Soya and kinoa are vegetable sources that we can call complex proteins. Red beans, lentils, whole wheat rice and peanut butter also provide complete proteins. Research shows that the body does not require all the amino acids in one meal because it benefits from amino acids received from the last meal. That is, the recommended food is protein but what we actually need is amino acids.

What happens if we have protein deficiency?

A low intake of protein means poor muscle formation, edema or swelling, thin and brittle hair or skin lesions. If a person is deprived of protein, energy deficiency is very common. In addition, you can suspect protein deficiency if your immune system is down with symptoms such as fatigue and frequent illnesses.

How much protein do we need?

If you want to enhance your protein intake, you need to take in protein not just at dinner but throughout the whole day. According to a research carried out at Texas University, the muscles’ protein synthesis increases at the rate of 25 percent (when 30 grams of protein is taken per meal) when people eat protein throughout the whole day.

According to National Health Statistics Center, we take protein (13 grams) during breakfast; we consume three times more protein at dinner (38 grams).

But how much protein do we need per day? Experts say it is difficult to recommend exact quantities because it depends on gender, age and weight. However, if we generalize, healthy bodies need 0.75 grams of protein per body weight. For example, if you weigh 140 kilograms you will approximately need 105 grams of protein per day. The popularity of high protein diets in recent times has caused people to exceed the protein intake required. However, do not forget that extra protein intake is not a solution to any problem.

Foods high in protein

Animals and their byproducts aren’t the only ways to get protein origin, remember you can get protein from plants as well. Plants are as alive as animals in terms of their cellular structure; thus, they have protein content. In particular, legumes are rich in protein.

Let’s have a look at some great sources of protein:

Chickpeas

You can either consume this delicious legume as a hummus or add it into your soup. Chickpea is an excellent source of protein and fiber. In addition to protein and fiber, chickpea also contains iron, zinc, vitamins and minerals.

Cottage cheese

Cottage cheese is one of the first recommendations of experts in terms of protein. There are 14 grams of protein in half a glass of cottage cheese.

Kinoa

Good and quality protein, containing all the necessary amino acids, is available 100 percent in the body. All kinds of animal proteins are included in this group, and kinoa is one of the few vegetables in the group. When compared to foods such as rice and wheat, it has higher quality and quantity of protein.

According to the U.S. Department of Agriculture’s (USDA) database, cooked kinoa has eight grams of protein per cup. In addition, we can also say that it is one of the few excellent proteins for vegetarians. It contains nine essential amino acids that your body needs. It would give you energy for weight lifting and long meetings.

Salmon

You can receive plenty of protein by consuming salmon. However, protein is hard to digest when compared to other food products.

We said that protein needs vary according to the individual. In this respect, 1.5 kilograms of salmon fillet contains 40 grams of protein. Salmon is also rich in omega-3 that enriches the metabolism.

Almonds

In addition to rich protein content, almonds also contain high amounts of vitamin C. This positively affects the health of your skin and hair. In addition, almonds provide 61 percent of the daily recommended magnesium intake; which may help reduce sugar intake, calm premenstrual syndrome cramps, enhance bone health and relieve muscle pain and spasms.

Chia seeds

Chia seeds contains high amounts of fiber and protein. It also contains carbohydrates, but it mixes slowly in the blood because it is high in fiber. Thus, it creates sense of fullness and keeps you full for a long time.

Cashews

In addition to being a good protein source, cashews also ensure 20 percent of recommended magnesium intake and 12 percent of the recommended vitamin K.

Pumpkin seeds

There are five grams of protein in a handful of pumpkin seeds, and this means 10 percent of daily protein requirement. Pumpkin seeds keep you full for a long time with high protein values. It also contains fibers, minerals and magnesium. It is a mineral that relaxes muscles and helps to open airwaves. Thus, you can breathe easier. Animal studies indicate that magnesium deficiency causes adverse effects on histamine levels.

Potatoes

Another secret protein source is potatoes. While it has a bad reputation in terms of nutritional value, a medium-sized potato contains four grams of protein and meets 20 percent of the daily potassium intake.

Broccoli

Broccoli is not only a great fiber source; it is also an astonishing vegetable with its protein content. There are two grams of protein in half a cup of cooked broccoli.

Avocados

It is especially rich in terms of oil and protein, and avocado is known by sportsmen and those interested in fitness. It helps body tissues and skin renewal.

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Multivitamin kullanarak sağlıklı kalınabilir mi?

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Sağlığımızı korumak için almamız gereken bazı önlemler var. Vitamin ve mineral takviyeleri bunlardan biri olabilir mi? Multivitaminler üzerine birçok farklı araştırma, bir o kadar da faklı fikir var.

Kendimizi iyi hissetmediğimiz zamanlarda vitaminsiz kaldığımızı düşünmüşüzdür. Bazen kendi kararımızla bazen de doktor tavsiyesiyle takviye vitaminlere başvururuz. Hatta tek tek vitamin almak yerine birçok vitamin ve mineral içeren multivitaminler daha cazip gelir. Bunu sağlığımızı korumak adına yaparız. Ancak bazı uzmanlara göre, günlük multivitaminler sanıldığı kadar fayda sağlamıyor, bazılarına göre ise multivitamin takviyesi gerekli. Peki, ne yapmalıyız?

Multivitamin Kullanmalı mıyız?

Annals of Internal Medicine dergisinde yayımlanmış bir araştırmaya göre multivitaminler kalbin veya beynin korunmasında bir fonksiyona sahip değil. Bazı Harvard uzmanları ise hala umutlu. Öyle ki onlara göre multivitaminler herhangi bir risk oluşturmuyor, aksine avantajları var ve sağlıklı bir yaşam için gerekli.

Sağlığımız söz konusu olduğunda işin uzmanlarına güvenmemiz gerekir. Ancak uzmanlar bir noktada buluşamadığında bazen kendimize güvenmemiz ve vücudumuzun ihtiyaçlarını iyi anlamamız çözüm olabilir. ‘Nereden başlayalım?’ derseniz, öncelikle neden multivitamin kullandığınızı ya da kullanmayı düşündüğünüzü kendinize sorun. Eğer beslenmenizde yeterli vitamin alamadığınızı düşünüyorsanız, ilk yapmanız gereken kendinize daha sağlıklı bir beslenme planı oluşturmak olmalı. Bu konuda bir beslenme uzmanından yardım almak, günlük almanız gereken vitamin ve mineral oranlarını dengelemenizi sağlayabilir.

Multivitamin kullanmanız gerektiğini söyleyen doktorunuzsa, gerçekten gerekli olup olmadığını sorun. Vücudunuz tek bir vitamin yönünden mi yoksa genel bir vitamin eksikliği yönünden mi takviyeye ihtiyaç duyuyor öğrenmenizde fayda var. Böylece eksikliği, beslenmenizi düzenleyerek tamamlayıp tamamlayamayacağınızı değerlendirebilirsiniz.

Kendi kararınızla özellikle A ve E gibi bazı vitaminleri yüksek dozlarda ve çok sık almayın. Vücudunuzdaki toksik seviyenin tehlikeli bir noktaya gelmesine yol açabilir.

Takviye Multivitaminler Hastalıkları Önlemiyor

Physicians’ Health Study II araştırmacıları uzun süreli multivitamin kullanımının sağlık üzerindeki etkilerini inceledi. Yapılan çalışmada multivitaminlerin kanser ve katarakt riskindeki küçük bir azalma ile ilişkili olduğu ancak kardiyovasküler hastalıklardan ölümleri azaltmadığı tespit edildi.

The Journal of Nutrition’da yayımlanan bir çalışmaya göre ise ekstra mineralli multivitaminler kadınlarda kalp hastalığından ölümleri azalttı. Ancak yapılan çok sayıda farklı araştırmada, multivitaminlerin erken ölümü önlemediği sonucuna ulaşıldı.

Multivitaminler üzerine yapılan birçok çalışmadan çıkan sonuçlar çelişkili olduğu için bazı sağlık kuruluşları hastalıkları önlemek için vitamin ve mineral kullanımını desteklemiyor.

 

Konuyla ilgili farklı bir yazıya burayı tıklayarak ulaşabilirsiniz.

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Protect your heart at all costs: How to have a healthy heart

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Protect your heart at all costs: How to have a healthy heart

Studies show that heart attacks are one of the main diseases leading to death for both men and women. In its simplest definition, a heart attack can be explained as plaques formed in the blood vessels for various reasons preventing blood and oxygen from reaching the heart and thus stopping the system. Due to the vital importance of cardiovascular diseases, whose reasons have been investigated numerous times, it is important to know the most important prevention measures and adapt them to our lives in a timely manner. Protect your heart at all costs: How to have a healthy heart.

Sleep 7-8 hours every day

Research points out that regular and adequate sleep is one of the most important steps to protect heart health. A study that included people who sleep less than six hours a day and others who sleep between seven to eight hours revealed the relationship between adequate sleep and heart attacks. Accordingly, those who sleep less than six hours a day are twice as much at risk than those who sleep seven to eight hours a day.

Sleep helps regulate the level of insulin in the blood. When you do not sleep well enough, your cells become resistant to insulin, which causes your blood sugar to rise, weight gain, and you can develop long-term cardiovascular diseases. Regular and adequate sleep, which we do not pay enough attention to, is important enough to cause long-term cardiovascular diseases.

Waist circumference

Your weight is an important clue to your health. The increasing rate of obesity in recent years has led scientists to examine health problems associated with obesity. According to studies, being overweight invites many vital diseases, especially cardiovascular disease. Some of the recent studies stress that your waist circumference is as important as your height-to-weight ratio. The likelihood of developing cardiovascular diseases increases in direct proportion to your waist circumference. According to scientists, a woman’s waist circumference of over 89 centimeters (35 inches) and a man’s waist circumference of over 102 centimeters increases the risk of developing cardiovascular disease.

According to scientifically proven data, losing 5-10 percent of your total weight is enough to significantly reduce your chances of developing cardiovascular disease.

Exercise regularly

Regular exercise is a miracle-like wish for those who are lost in a busy working tempo and city life. However, we must not forget that health is acquired through discipline. Studies have shown that doing aerobics three days a week for 30 to 60 minutes regulates cholesterol levels, controls high blood pressure and reduces the risk of developing cardiovascular diseases. If you follow a healthy diet program along with regular exercise, you can reach these results much more effectively and quickly.

Laugh

Laughing is the best medicine ever discovered. Studies have shown that laughter is extremely beneficial for vascular health. When you laugh, a serious decrease in the level of cortisol, known as the stress hormone, occurs. Decrease in stress and cortisol levels regulates blood pressure, strengthens our immune system and makes us feel happier. Scientists studying the effects of human psychology on diseases state that stress increases the risk of heart attacks.

Take aspirin

Plaque emerging in the blood vessels for various reasons prevents blood flow, leading to a heart attack. Aspirin naturally distributes blood clots. If you suspect someone is having a heart attack near you, one of the first things you should do is to make them chew aspirin (not swallow). Thanks to this intervention, the clot that is causing congestion in the blood vessels will dissipate in a short time.

Learn about your genetic history

Your chances of getting cardiovascular disease are closely related to your genetic heritage. In particular, if there is history of cardiovascular disease among your close relatives get regular checkups. Early diagnosis is of vital importance in cardiovascular diseases as in many other diseases.

Beware if you snore

Studies show that snoring is an important sign of heart disease. If you are snoring, you may need to contact a specialist. Being overweight causes various diseases in a linked manner. One of them is sleep apnea that stops you from breathing during sleep. Studies have revealed that sleep apnea significantly increases the risk of heart attack.

Cut down on salt intake

Salt’s harms have long been discussed. In particular, the claim that cardiovascular disease is closely related to high salt intake is a subject everyone is aware of. According to studies, cutting down on your daily salt intake even by a single teaspoon is enough to reduce the pressure on your heart.

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Psoriasis: Symptoms and Treatments

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Psoriasis: Symptoms and Treatments

Psoriasis, which is mostly chronic, is a common dermatological disease with different appearances in different people. The disease is not an infectious one and it can occur in people of all ages, even if it is generally seen in people 15 to 30 years old. Although the reason for its emergence is not completely known, it is thought that it occurs as a result of an interaction of the immune system, genetics and environmental factors. Psoriasis: Symptoms and Treatments

A frequently asked question is, “How do you understand whether a skin rash is actually psoriasis or not?” This article examines the description of psoriasis, its types and treatment alternatives.

The disease takes its name from some of the most common symptoms which are white, bright and dry dandruff on a red skin eruption. It can appear with the hardening of the soles of the feet and palms, and cracks in the skin. It can occur with a rash-like appearance in the folding parts of the body, such as the armpits or belly button. In patients with psoriasis, small pits on nails, yellow-red stains like oil drops, hollow and thickening nails, bleeding under nails and disorder on the surface of nails can be observed. The disease can occur on the skin with hair, knees and elbows, sacrum and hips. Sometimes, it can be mistaken for eczema or allergic skin diseases.

Types and symptoms

Plaque psoriasis: Plaque psoriasis, the most common one, is red lesions covered by blotchy, inflammatory, white and nacred flakes. These plaques, which can be itchy and painful, can be seen anywhere in the body. However, the most common areas are the elbows, knees, waist and scalp. Eighty percent of patients with psoriasis have this type.

Guttate Psoriasis: Guttate psoriasis is the second most common disease after plaque psoriasis and mostly appears in childhood or young adulthood. Its frequency among all psoriasis types is 10 percent. It is seen on the skin of the chest, arms, legs and other parts of the body as small, red, separate spots. These spots are generally not as thick as plaque lesions.

Pustular psoriasis: Pustular is a rare type of psoriasis seen mostly in adults. It is usually observed on a small area on the hands and feet as white blisters filled with non-inflammatory liquid but it can spread to other areas.

Inverse Psoriasis: This is seen on the armpits, groin, inframammary fold, backs of the knees, sexual organs and other skinfolds on the hips. This type appears as nacred, smooth, bright and red inflammatory lesions.

Erythrodermic Psoriasis: This is an inflammatory type of psoriasis which is seen frequently. This disease is the most severe as it covers a great part of the body, more than 75 percent, with itching and redness on the skin and painful, exanthematous flaking.

Psoriatic arthritis: Along with typical psoriasis symptoms on the skin, there can be rheumatic problems. Swelling, pain, redness and mobility restriction can be seen among its symptoms that affect the joints. In many patients, effects such as heel spur, elbow pain, waist and back pain, can also be observed. In some cases, psoriasis negatively affects the fingernails and toenails. Nails generally thicken and the disease causes some effects such as dents on the nails and nail separation from their bed.

As psoriasis can be mistaken for other skin diseases, consulting your doctor can help with getting a proper diagnosis and the best treatment plan for you.

Treating psoriasis

The treatment of psoriasis should be planned, considering the general health, age and lifestyle of the patient and the type of psoriasis. The first thing that should be done while struggling against the illness is to prefer soaps that do not dry the skin, and moisturizing creams and lotions should be applied in order to clear up the dryness and to stop the flaking. The itch should be taken under control in this way as well.

Psoriasis is treated with various methods, such as steroid medicines, light therapy and edible medicine.

Topical medicines that are among the treatment methods that are applied to the skin directly, i.e., creams and sprays. Some of them contain a steroid, some have an analog of vitamin D, some have both a steroid and vitamin D and some contain retinoid.

More naturally, honey is applied to the skin and is accepted as a treatment option.

If topical medicines don’t provide adequate relief, your dermatologist can prescribe oral medicines that you take two times a week or a day. One of the recommended medicines that is generally prescribed is Apremilast. For some people, Acitretin, which is a derivative of vitamin A, is also recommended as an alternative, but you should inform your doctor about any medicine, like vitamins, food supplements and et cetera, which you use. You should also let him/her know about any allergies, health problems that you have or had, like pregnancy and surgery, before using this medicine.

If you use another medicine, the effects of Acitretin can change. This situation can both increase side effect risks and also prevent the medicine from working the way it should. Acitretin cannot be taken with some chemotherapy medicines, like Methotrexate and Tetracyclines. As a result, serious side effects can be observed. The treatment can be practiced by natural (solar) rays and artificial UV rays. In this practice, treatment can be done together with other medicines.

UVB phototherapy: UVB phototherapy can increase the symptoms of light and moderate psoriasis while it can treat spots, common psoriasis and problems that are resistant against the topical treatments. Its side effects can be itching, redness and skin dehydration.

Psoralen plus UVA: UVA rays can penetrate into deeper regions than UVB rays. Its short-term side effects are nausea, headache, burning and itching while long-term effects can be dry skin, increased sun sensitivity and skin cancer risk.

Atomic laser: This is used for light and moderate illnesses and applied to only the problematic skin area.

Injections: You can bid farewell to psoriasis with biological treatment – the success rate of which is between 80 and 90 percent – which is a much safer alternative that has fewer side effects. Injections are given every other week or once every three months to treat the illness.

However, medicines are expensive so be sure to consult with your doctor before deciding on a treatment plan.

If you’re suffering from this disease, you should definitely see a dermatologist instead of thinking that there is no cure.

Triggering factors for psoriasis

Mechanic trauma, such as sunburn, bath-glove or wax, that cause skin injury

Smoking and alcohol

Vitamin D deficiency

Dry skin

Stress, emotional trauma

Strong painkillers, some heart and malaria medicines

Infection and hormonal changes like pregnancy and menopause

Irregular nutrition

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