Protein deficiency in the body: what to test for. What is "protein deficiency"? Protein intake rate

Hello, dear blog readers. Tell me, how do you know if there is a lack of protein in the body? The 8 signs below may indicate just that. However, remember, when it comes to any nutrient deficiency, the causes of symptoms may be different. Below is common list, which will provide you with hints. But everything must be confirmed by a professional. There is no place for self-diagnosis here.

The role of protein in the body

These long chains amino acids are important molecules obtained from food. Protein is used by every cell in the body and has important. We get them from animal products and plant origin.

It is used for next tasks body:

building up muscle mass;
improves mood;
balances hormones;
supports nervous system functions;
improves digestion;
helps prevent weight gain;
maintains normal metabolism.

Read more about how protein helps us in the article “”. Many studies have shown that without adequate protein intake, there is a high risk of certain amino acid deficiencies.

This can lead to all sorts of negative consequences. Ranging from difficulty concentrating and bad memory, mood swings, unstable blood sugar levels. Before serious problems when it comes to losing or maintaining weight.

Found it interesting video With latest research real norm How much protein should you consume? It turns out we need a lot more than we think.

Symptoms and consequences of protein deficiency

The following signs may indicate that there is not enough protein in the body. And you need to listen to this by adjusting your diet.

Frequent cravings . Do you often have the urge to snack or eat something? This may be due to a lack of protein and too large quantity refined carbohydrates.

The craving for sweets is especially common. This is one of the first signs. You may crave sweets more than you are used to and not feel full. Protein helps maintain blood sugar levels. And when this nutrient is lacking, the body creates a desire to eat sweets and cookies.

Balanced diet rich in protein, improves performance, increases learning ability and motor skills

Sleep problems . Insomnia and other sleep difficulties are sometimes associated with unstable blood sugar levels. Serotonin production also decreases and cortisol levels increase. Protein food, eaten for dinner, helps the production of serotonin and tryptophan. And it has minimal effect on sugar levels.

High level cholesterol . Lack of animal proteins in the diet can lead to constant snacking and bad choice food. High levels of cholesterol and triglycerides are not only caused by consumption fatty foods. It may be the result of excess inflammation, hormonal imbalance, power supply high content processed food.

If you are inclined to replace protein products unhealthy refined carbohydrates, cholesterol will rise. Because cells and the liver process fats less efficiently. Researchers have found that low protein intake can weaken the heart. This will create a situation that will most likely lead to the development of heart disease, and even death.

Your hair is falling out more . Protein is the building block of all cells in the body, including hair follicles. It is not surprising that its deficiency can lead to hair loss. Strong hair follicles help hold hair. And due to a chronic lack of protein, they begin to weaken.

Irregular menstrual cycle . A diet low in protein and high in carbohydrates creates a lot of health problems for women. This includes excess inflammation, fatigue, swelling, increased insulin and weight. The result is a violation female hormones necessary to maintain regular menstrual cycle. This can lead to polycystic ovary syndrome, and further to infertility.

Especially during pregnancy, it is necessary to get enough protein. This substance is the main building material for the development of your baby while he is inside you. You want your baby to be born healthy, right?

Frequent colds. Frequent illnesses– a sign of weakness immune system. Protein deficiency may be the cause constant colds. It is a key component of the immune system, consisting of leukocytes, blood proteins, antibodies, and a number of immune molecules. These proteins work together to fight foreign invaders (bacteria, viruses, toxins). Many are quickly produced as needed. And a lack of protein impairs the ability to produce enough immune molecules to fight off threats. This leads to more frequent and prolonged illnesses.

Poor bone health . Protein also affects calcium levels in the body. His low content may negatively affect the ability digestive tract absorb this mineral. According to the study, patients with insufficient protein intake have decreased protein density over time. bone tissue. Skeletal mass loss also accelerates. This is evidence that protein weakens bones. The result can be osteoporosis, a potentially devastating bone disease.

How to make up for protein deficiency

If you think you are not getting enough protein, dietary adjustments are necessary. The sources can be both animal and plant products.

flax, chia and hemp seeds
nuts - walnuts, almonds, dried peanuts or cashews;
any types of legumes and beans;
grains - quinoa, amaranth, wheat and buckwheat;
animal products: beef, milk, eggs, fish.

Now you know why protein deficiency is dangerous and what it can lead to. Do not refuse products containing this element. Otherwise you will have to take medicine. It is better to consult your doctor about which medications to take. It is quite possible that this will be a nutritional adjustment. Plus, the appointment of amino acids and B vitamins.

If you notice any of the above symptoms, contact your doctor and get tested. Let your diet be varied and nutritious. Eat right and be healthy. and share this information on social networks. And I say goodbye to you: see you soon!

Problems arising from protein deficiency.

The lack of protein in the body is caused by a lack of it required quantity or the number of amino acids required for protein synthesis. As a rule, a lack of proteins is a regular occurrence among strict vegetarians and people with heavy physical activity due to an unbalanced diet. Protein deficiency in the body has negative consequences for almost the entire body. Insufficient intake of protein from food leads to a slowdown in the growth and development of children, and in adults - to disruption of the glands. internal secretion, to changes in the liver, changes in hormonal levels, disturbances in the production of enzymes, resulting in a deterioration in absorption nutrients, many microelements, healthy fats, vitamins. In addition, protein deficiency contributes to memory impairment, decreased performance, weakened immunity due to a decrease in the level of antibody formation, and is also accompanied by vitamin deficiency. Insufficient protein intake leads to weakened heart and respiratory system, loss of muscle mass.

Daily requirement female body in protein should be based on the calculation of 1.3 g multiplied by a kilogram of weight. For men, this coefficient increases to 1.5 g. When engaging in training or any physical activity, protein consumption must be increased to 2.5 g times a kilogram. It is better if the protein consumed is easily digestible, that is, in the form of milk, soy proteins or specially prepared amino acid mixtures.

Excess protein in the body.

In addition to a lack of protein food, there may be an excess of it, which is also undesirable for the body. If there is a slight excess of protein in the diet compared to the norm, there will be no harm, but exceeding its consumption of 1.7 g per kilogram of weight in the absence of strong physical activity leads to negative consequences. The liver converts excess protein into glucose and nitrogenous compounds (urea), which must be removed from the body by the kidneys. In addition, compliance with the drinking regime is becoming important at the moment. Excess protein provokes an acidic reaction in the body, which leads to loss of calcium. In addition, meat products containing great amount proteins, contains purines, some of which are deposited in the joints during metabolism, which can cause the development of gout. Cases of excess protein in the body are quite rare. As a rule, there is not enough of it in our diet. Excess protein overloads the digestive system, contributes to poor appetite, increased excitability of the central nervous system, as well as the endocrine glands. In addition, fatty deposits accumulate in the liver, the cardiovascular system, liver and kidneys suffer, and vitamin metabolism is disrupted.

Chapter 2 Practical part.

Studying the effect of proteins on the human body, I concluded that proper consumption of both types of proteins maintains health and ensures the normal functioning of the body. For my research, I used a survey method in which 20 residents of the city of Irbit took part.

Nowadays, many people forget about the correct ratio of plant and animal proteins and limit themselves, following stereotypes about “proper nutrition.”

Vegetarianism is becoming popular in modern society, but not many people know that by refusing animal proteins, they refuse components such as vitamins B 12, calcium, zinc, iron and essential amino acids, which in turn leads to diseases.

Through my research, I can determine how much people know about proteins and whether they pay attention to their nutrition.

QUESTIONNAIRE

In the first place is the question of the age of the residents of the city of Irbit I interviewed.

1. Age less than 18 years – 6 people (30%)

2. Age from 18 to 45 years – 10 people (50%)

3. Age over 45 years – 4 people (20%)

In second place in the questionnaire is the question about the gender of the respondents.

1. Women -12 people (60%)

2. Men – 8 people (40%)

The third question in the questionnaire “Do you think that you eat right?”

1. “Yes” - 12 people (60%)

2. “No” - 2 people (10%)

3. “Difficult to answer” - 6 people (30%)

Based on the data, it is clear that the majority of respondents consider their nutrition to be correct.

In fourth place is the question “Which products contain animal proteins? Choose the correct answer."

1 Answer “Beans, nuts, egg.” -2 people (10%)

2 Answer: “Egg, herring, salmon, beef.” – 18 people (90%)

3 Answer: “Beans, nuts, green peas.” – 0 people (0%)

Based on the data obtained, it is clear that 90% of respondents correctly know which products contain animal proteins.

In fifth place is the question “What foods contain plant proteins? Choose the correct answer."

1 Answer “Turkey, chicken, egg” – 3 people (15%)

2 Answer “Egg, tofu, fruit” – 5 people (25%)

3 Answer “Tofu, sesame, fruits, legumes” – 12 people (60%)

From the data obtained, we can conclude that residents of the city of Irbit know relatively well about products containing vegetable protein.

In sixth place is the question “When eating food, which proteins do you prefer, animal or plant?”

1Response to “animals” 3 people (15%)

2The answer is “plant-based” - 7 people (35%)

3 Answer “I consume equally plant and animal proteins” - 10 people (50%)

Based on the data from this question, it is clear that residents of the city of Irbit overwhelmingly consume plant and animal proteins in equal amounts, but there are some problems in determining the importance of both types of protein.

The seventh question in my questionnaire was “Do you think it would be right to completely stop eating animal protein, since it is considered less healthy than plant protein?”

1 Answer “Yes, I would give up animal protein” - 6 people (30%)

2 Answer “No, I would prefer to give up plant protein” - 2 people (10%)

3 Answer “I would eat both proteins equally” - 12 people (60%)

It is clear from the data that there are significant problems with knowing the usefulness of both types of proteins that need to be adjusted.

The eighth question in my questionnaire was “Do you know the consequences of excess or deficiency of protein in the body?”

1 Answer “YES” - 5 people (25%)

2 Answer “No” - 15 people (75%)

3 Reply “Difficult to answer” - 0 people

And the data obtained can say that residents of the city of Irbit are completely unaware of such concepts as protein deficiency or excess.

The last, ninth, question in my questionnaire was “Which condition is more dangerous for the body, excess or deficiency of protein?”

1 Answer “protein deficiency” - 4 people (20%)

2 Answer “excess protein” - 1 person (5%)

3 Answer “Both conditions are dangerous” - 7 people (35%)

4 Answer “Both conditions do not pose a danger to the human body” - 8 people (40%)

From the data obtained it is clear that residents of the city of Irbit have absolutely no idea about the danger of these two conditions.

CONCLUSION

In modern society, in the bustle, people forget or deliberately do not monitor the correctness of their diet, fast foods, fast food, thereby disrupting their metabolism, not many are concerned about what they eat. Problems caused by impaired metabolism occur suddenly, and most often it is too late to do anything. You need to eat right and balanced now, consume the required daily amount of protein, plant and animal in equal measure. Following the assigned tasks, I revealed the essence of the influence of proteins on the human body and tested the knowledge of the residents of the city of Irbit about proteins.

In the theoretical part, I revealed general concepts about proteins and their effect on the human body. For the residents I interviewed, I developed a leaflet with basic concepts and the most important aspects of this topic. By doing this, I will increase their knowledge about the role of proteins and proper diet. [ANNEX 1].

To create my research work, I studied special literature, articles on diets about the role of proteins in the diet.

In the course of my research, I found that the knowledge of city residents about proteins is not complete, it is necessary to conduct health schools, pay special attention to side effects deficiency and excess of protein, as well as focus on the fact that the diet should be rich in animal and vegetable proteins equally.

After analyzing the data and information obtained during the observation, I came to the conclusion that the awareness of the residents of the city of Irbit about the benefits of proteins is not sufficient; some aspects need to be adjusted. The survey data shows this.

BIBLIOGRAPHY

Green N, Stout, W. Taylor D. Biology in 3 vols. T. 1: Transl. from English /Ed. R. Soper. M.: Mir, 1990. 368 pp., ill.

Brown A.D. and Fadeeva M.D. Molecular basis life. Manual for teachers. M., Education, 1976.

Shulpin G.B. This fascinating chemistry. M.: Chemistry, 1984.

L. Pauling, P. Pauling. Chemistry. Ed. World. Moscow. 1978.

Nechaev A. P. Organic chemistry: textbook for students of food technical schools. M.: higher. claim., 1988. 319 p., ill.

Palov I. Yu., Vakhnenko D. V., Moskvichev D. V. Biology. Benefit - tutor for applicants to universities. Rostov-on-Don. Ed. Phoenix. 1999. 576 p.

Biology for university applicants. Ed. V. N. Yarygina. M.: higher. school, 1995. 487 p., ill.

Proteins are the main components in the human and any animal body. Along with fats and carbohydrates, they are a building block for the human body, a source of energy, and are responsible for the development, growth and normal functioning of any organism.

Main functions of proteins

Proteins are complex chemical compounds, without which our life is simply impossible. There are thousands various proteins, each of which is a sequence of more than one connected to each other simple substances- amino acids.

Consequences of protein deficiency in the diet

There are 22 known amino acids. Moreover, we can get eight amino acids exclusively from food, the rest can be formed by the body itself. It is the lack of these eight components, mainly found in foods of animal origin, that leads to serious violations in the human body.

Protein molecules in the human body are necessary to perform many functions. The main ones:

Proteins serve as building materials. They are the “building blocks” that make up the entire body. They are part of human skin, hair, bones, muscles and internal organs. Since a living organism is characterized by active life activity, some of the proteins are gradually destroyed. Therefore, they constantly need to be replenished with new molecules, and the only source of replenishment is the food we eat. This is especially true for proteins found in the skin, nails, hair, intestines, and organs performing reproductive functions;
The protein’s protective function is manifested in its participation in maintaining the body. Proteins are part of white blood cells and other protective cells that protect the human body from the penetration of any infections, bacteria and viruses. They are part of the platelet cell bodies, thanks to which our blood is able to clot. At insufficient quantities The body's protein capacity can drop sharply and a person becomes less protected from various diseases;
The transport function of proteins is manifested in the ability to transfer oxygen from the lungs to the rest of the organs and tissues of the body, as well as other nutrients needed by the body. This is possible due to the special structure of the protein, in particular hemoglobin, which is capable of carrying oxygen;
The energy function of protein is to release energy from it when it is broken down in the human body;
Protein molecules are part of almost all hormones and enzymes that control and regulate vital important processes. With a lack of protein-enzyme or hormone, almost all body functions are disrupted;
Without proteins, it is impossible to transfer genetic information from DNA molecules during the formation of cells of a new organism. Complex processes copying and transmission of information is controlled exclusively by proteins.

Causes of protein deficiency

Any protein in the human body performs its specific function. Deficiency of any substance, carbohydrate or fat, vitamins or minerals, always has a noticeable effect on the body’s vital functions, and therefore on our health and well-being. Lack of protein also has a significant impact on health.

Actually, protein deficiency can be considered a painful condition that occurs due to insufficient protein content in the food that a person eats. Especially often, protein deficiency is experienced by people who resort to strict diets who adhere to vegetarianism, or for other reasons limit themselves to certain things necessary for the body food products. Protein deficiency is also typical for people whose bodies have abnormalities in protein metabolism that are not related to lifestyle.

Based on the above reasons, there are two types of protein deficiency:

Primary deficiency (nutritional) occurs when there is no intake necessary types protein from food;
Secondary deficiency is the result of other diseases of the digestive system and metabolic diseases.

Protein deficiency can occur with increased catabolism in the body. This occurs with burns and severe injuries. This is explained by the fact that due to the rapid breakdown of tissues, proteins are very much destroyed and simply do not have time to be replaced with new ones.

Protein Deficiency Video

What happens when there is a lack of protein?

Can we notice or feel that our body lacks proteins? Of course we can. But more often we attribute their lack to fatigue, stress and nervous tension. A slight lack of protein is exactly how it manifests itself. If there is a critical lack of protein in the body, then quite painful condition characterized by the following symptoms:

If protein deficiency reaches critical levels, the functioning of all human organ systems is disrupted. The work of our heart is no exception. A person with protein deficiency experiences heart pain, shortness of breath, arrhythmia and other symptoms.

Not only a deficiency, but also an excess of protein is pathological nature, with an excess amount of protein, the body may be poisoned by decay products.

In general, the results of protein metabolism disorders can be very serious for health. Lack of protein can lead to anemia, disorders of the reproductive system, liver and renal failure. Protein metabolism disorders have a particularly strong effect in children. They are characterized by a decrease in growth and development indicators, a strong decrease.

With very long and persistent deficiency protein nutrition children develop insanity - severe exhaustion the body due to the extremely low amount of essential nutrients in food. At the same time, children quickly lose their weight, their mass reaches critical values. The skin becomes thin, the fat layer completely disappears. Mental and physiological development practically stops.

Adults and older children may develop kwashiorkor disease, which is characterized by a sharp decrease in weight, the appearance of swelling throughout the body, and constant rashes. Mental deviations are also observed.

Prevention

For every person normal life you need a certain amount of protein obtained from food. The norm for adults per day is about 70-100 grams (on average 1 gram per kilogram of body).

For people leading sporty look of life, working physically, standards are increasing. For children, protein intake standards are higher (2-3 grams per 1 kilogram of body).

In general, we can say that the maximum permissible protein content is allowed to be no lower than 40-60 grams, of which 30-40% should be animal proteins.

Preventing protein deficiency is not difficult. You just need to diversify your diet with foods containing necessary for the body protein compounds found in following products power supply:

Lean meat (poultry, fish, beef),
Plant products with high content squirrel ( buckwheat, beans, soybeans, peas, nuts),
Dairy products, eggs.

If the introduction of the above products into your diet does not affect your well-being, to find out the reasons, you should contact specialists from medical institutions.

Video about protein standards

Protein is needed not only by children and bodybuilders. This nutritional group functions as a building block for all cells in our body: muscles, bones, joints, skin, hair and nails. If your body receives a sufficient amount of proteins from food, this means that the work of restoring damaged cells and creating new ones is being carried out properly. When you get too little protein, it affects every aspect of your health over time.

Full-blown protein deficiency is rare in countries with good nutritional culture. However, if you adhere to strict dietary restrictions moral and ethical principles(vegans and vegetarians) or for the purpose of losing weight, your body may have a deficiency of building material for cells. Also, low protein content in the body is typical for people with chronic diseases or people on a tight budget. This often leads to increased feelings of hunger, difficulty performing exercises in gym, as well as changes in appearance. Here are the signs that indicate a deficiency organic matter this nutritional group.

Are you craving protein foods?

The lack of proteins in the body forces you to stop at the counters with sausages, milk and eggs in the store. At this point, you become acutely aware that you are craving bacon and eggs. All these desires that arise should point you to unbalanced diet Moreover, they must be satisfied.

Are you craving sugar?

Proteins, like fats, are digested more slowly than carbohydrates. And if your diet is based on pasta, baked goods and sweets, this provokes an immediate increase in blood glucose. But the more fast carbohydrates your body receives, the more you crave sugary foods. You can break out of this vicious circle only if you introduce more protein foods into your diet. And if you like carbohydrates, eat them, but don't forget to balance all the nutritional groups. This will cause your blood sugar levels to change gradually, and you will not want to indulge in sweets.

Your hair is falling out

Do you know that human hair Is it made mostly from protein (keratins)? And if your diet isn't balanced enough, over time you may notice your strands thinning and more hair appearing in your brush. Therefore, before buying firming masks and serums, enrich your diet with protein foods.

Nails and skin are weakened

Protein is necessary for nail growth and skin cell renewal. If you don't eat enough meat, milk, legumes, mushrooms or eggs, you will eventually notice changes in your appearance. Your nails will weaken, change color and become brittle, and your skin will peel. A deficiency in protein foods can also cause rashes, redness and other dermatological problems.

Do you get sick often?

Among other things, proteins are needed to strengthen the body's immune system. And if your diet is rather poor, over time you will notice that you are catching colds much more often.

Feeling tired and weak

If you don't have meat or fish on your plate for just one day, it probably won't make any difference to your well-being. Sufficient quantity calories will provide both energy and strength. However, if the imbalance in nutrition persists for a long time, your body will have to break down muscle in order to somehow make up for the lack of protein.

Hence, there is a loss of strength and lack of energy. All this affects the quality of sleep, causes low resistance to stress and lack of physical activity. And if you're feeling low on energy, it's probably time to reconsider your diet and try other healthy habits.

Constant hunger

Proteins fill you up and give you energy for a long time, but as a snack, many of us do not use protein products, but those containing carbohydrates: bananas, cookies, candies, pastries and sandwiches.

Main courses also contain a lot of carbohydrates - according to Rosstat for 2016-2017, in a year each Russian eats approximately 100.1 kilograms of potatoes and 117 kilograms of bread, but only 74 kilograms of meat and offal. A study conducted by VTsIOM in 2015 showed that the basis of the diet of most of us is bread (85%) and cereals (85%). Only 71% regularly eat meat, and only 47% eat fish.

Food, rich in carbohydrates, leads to a rapid rise in sugar levels (and we feel full) and an equally rapid fall (after half an hour we are hungry again). The same effect causes a craving for sweets: the body lacks strength, and candy is the most quick way get them. True, as already said, not for long.

“It’s better to consume most of the protein at lunch and dinner,” says Daria Khromova, a technologist who develops menus for the Shefmarket food delivery service. — You can get it from beef, turkey, chicken, lean pork, fish, dairy products, eggs and other products. We have several menu options: main, family, fitness menu, dietary and vegan - and when compiling each of them, we make sure that it contains all the necessary nutrients. Balance of BZHU (proteins, fats and carbohydrates), designed for healthy person, according to the rules is equal to 1:1:4.”

Weak hair and nails

Nails and hair are also protein, or rather, keratin. For their health, regular consumption of protein foods is absolutely necessary, otherwise the body will have nowhere to take building material from. With protein deficiency, hair becomes thin, weak and dull, grows poorly and splits, and nails begin to break and flake.

Slow wound healing

Even a small scratch heals longer than a week? This may also be a sign of protein deficiency. It is part of cells muscle tissue, skin and blood, so if there is not enough protein, the body takes much longer to repair the damage.

Frequent infectious diseases

According to Dr. Alyssa Ramsey of the American Academy of Nutrition and Dietetics, protein is also essential for building immune system cells—if you don't eat enough protein, your body's defenses can weaken over time.

Without protein, the production of interferon and lysozyme, “defenders” that repel attacks from pathogens, slows down. The immune system can no longer cope with bacteria and viruses, and we get sick more often. And not just the flu, but any infectious diseases In general, infections are often diagnosed in people on a low-protein diet.

Protein deficiency leads to an imbalance of water-salt balance, which causes fluid to accumulate in the tissues. The result is bags under the eyes and a swollen face in the morning, swelling of the ankles and feet, a feeling of heaviness in the legs that appears already in the middle of the day, even if you wear comfortable shoes.

Weight loss

Our body has its own priorities. If there is not enough protein, then all incoming proteins are sent to where they are vitally needed, that is, to internal organs. At the same time, the muscles get almost nothing, and they begin to decrease in volume. True, a decrease in muscle mass with protein deficiency is difficult to notice - due to edema, weight can remain relatively stable or decrease very slowly. But you will definitely notice other signs of gradual atrophy of muscle tissue - weakness and fatigue. People who want to lose weight often give up fat or protein, but this is a mistake. It is important to maintain a balance: the basis proper diet consist of meat, fish (or foods high in protein of plant origin) and vegetables.