Protein, Amino Acids and Good sources of protein!!!

What is protein?

• Protein is considered the building block of life and is found in every cell of the human body. 
• Proteins are made up of organic compounds called amino acids and are essential nutrients you can’t live without. 
• Amino acids that are attached to one another in a long chain. 
• There are different kinds of amino acids, and the sequence in which the different amino acids are arranged helps determine the role of that particular protein. 
• Whenever the body is growing, repairing or replacing tissue, proteins are involved. 
• Proteins are found in your skin, bones, muscle and all your organ tissue. 
• In addition, they are used to produce hormones, enzymes and hemoglobin that carry oxygen in the blood.
• Amino acids are found in animal sources such as meats, milk, fish, and eggs.

• They are also found in plant sources such as soy, beans, legumes, nut butters, and some grains (such as wheat germ and quinoa). 

• You do not need to eat animal products to get all the protein you need in your diet.

Amino acids are classified into three groups:

A) Essential Amino Acids
B) Nonessential Amino Acids
C) Conditional Amino Acids

A) Essential amino acids cannot be made by the body, and must be supplied by food. They do not need to be eaten at one meal. The balance over the whole day is more important.
B) Nonessential amino acids are made by the body from essential amino acids or in the normal breakdown of proteins.
C) Conditional amino acids are needed in times of illness and stress.

Protein helps to:

• Curb appetite

• Sustain lean muscle

• healthy metabolism

• Support weight loss

• Prevent muscle wastage

• Build and repair the body

• Keep blood sugars stable

• Assist in hormone production

• Maintain a healthy Immune system

• Support new growth and maintenance

• Assist recovery from sport or illness

How much do we need?

• The amount you consume each day varies slightly depending on your age, weight and activity level. 
• Basically, it’s all about getting a good balance of quality protein over the course of a day that’s important for good health.

A healthy diet provides the right balance of carbohydrate, fat, and protein to reduce risks for chronic diseases, and they are obtained from a variety of foods that are available, affordable, and enjoyable.

Good sources of protein: Fish, Plant based vegetable, Eggs, Dairy.

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Calorie, Burn calories and Calorie calculator!!!

What are calories?

• A calorie is a unit of energy and measures energy, just like kilogram is a measure of weight and a kilometer is a measure of distance. 
• The amount of energy in an item of food or drink is measured in calories. and, the amount of energy you exert in doing an activity is measured by the calories burn rate. 
• In nutrition, calories refer to the energy people get from the food and drink they consume, and the energy they use in physical activity. 
• When thinking about calories, you should not be considering just your diet but also your level of physical activity. 
• A high intake of calories can be countered with regular, high-intensity of exercise.

How to burn calories?

• Your body is constantly burning calories to keep your body more functioning. 
• To burn more calories, do more activities, and the more activity the greater the calorie burn. 
• Food’s high in energy but low in nutritional value provide empty calories. 
• Your total daily calorie intake may vary to peoples and depending on the amount of activity you do. 
• If you're exercising more on one day, you may need to eat more to fuel that daily different workout.

                                

Way to burn calories and fight fat:

• Exercise to Burn Calories
• Do Strength Training to Build Muscle
• Drink Green or Black Tea
• Eat Smaller, More Frequent Meals
• Don't Skip Breakfast
• Eat Low-Fat Dairy
• Drink 3 to 4 liters of water a Day

The average calorie intake should be 2200 for women and 2700 for men. In order to lose weight, you need your calorie intake to be less than your total daily calories burned. Restricting the calorie intake too much can be harmful to your health.

This Calorie Calculator is based on the Mifflin - St Jeor equation. With this equation, the Basal Metabolic Rate (BMR) is calculated by using the following formula:

A) BMR (man) = 10 * weight(kg) + 6.25 * height(cm) - 5 * age(y) + 5

B) BMR (woman) = 10 * weight(kg) + 6.25 * height(cm) - 5 * age(y) - 161

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

A) If you are sedentary (little or no exercise): Calorie-Calculation = BMR x (1.2).
B) If you are lightly active (light exercise/sports 1-3 days/week): Calorie-Calculation = BMR x (1.375).

The calories needed to maintain your weight equal to the BMR value, multiplied by an activity factor. To lose 1 pound, or 0.5kg per week, you will need to cut 500 calories from your daily menu.

The best way to lose weight is through proper diet and exercise. Try not to lower your calorie intake by more than 1,000 calories per day, and try to lower your calorie intake gradually. Also, try to maintain your level of fiber intake and balance your other nutritional needs.

The results of the Calorie Calculator are based on an estimated average.

The different best exercises burn the most calories per hour. 

These are Running, Bicycling, Jump rope, Aerobic dance, Jogging, Hiking, Swimming, Stationary bicycling, Calisthenics etc.

Sources: google.com, calorie calculator.

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