Protein Powder

From De Rossi , Italian Diet expert :

Our body synthesizes proteins they need

* To build new cells
* To produce enzymes
* For transporting nutrients

starting from a twenty amino acids, which in addition to protein synthesis also have other important functions. For example

* Tryptophan and tyrosine involved in the synthesis
* Other amino acids to preside synthesis of nucleic acids, which are fundamental for the duplication of DNA
* The summary of polyamines
* The summary of phospholipids cell membranes.

Of this twenty amino acids ( “bricks” basic protein) a dozen are defined essential, because they can not be synthesized by our body, but must be introduced with food, in a balanced way.

The daily requirement of protein in adult is usually calculated in 0.8 grams per kilo bodyweight (deprivato by calculating the weight of excess fat). This percentage has been questioned with seemingly persuasive arguments from Sears, in a series of works also disclosed in Italy. According to the American biochemical requirements of protein would be fairly higher ( till 2grams per kg ).
In fact, the demand is hardly calculable, because our body varies greatly catabolism proteinaceous according to the contribution of proteins that normally receives. A diet rich in protein (the West can reach 120 grams per day) transforms the catabolism of those who practice, making it able to consume all the protein made. With two consequences

* An increased production of nitrogenous waste, with a iperlavoro for liver and kidney

* An increased replacement cells, which within certain limits can be positive, but above a certain level can accelerate the processes of aging.

The portions that indicate the page of the meals are calculated to make a reasonably abundant protein in order to avoid shortages that could be dangerous (some amino acids such as methionine are important factors to protect mobile). In our cirsi help people to calculate exactly their needs proteinaceous so as not to suffer from eccesi or shortcomings.

But precisely because our body riadatta its metabolism and its catabolism the contribution of different proteins and what happens with a certain slowness, it is important that whoever started the diet method Kousmine the face with some gradual, in order to enable the rhythms his body adapt. The initial fasting is also recommended by us because it represents a step “dramatic”, which can in a short time to readapt without overloading the rhythms of catabolici.

The sources of protein

The main sources of protein diet modern western foods are the animals: meat, dairy products, eggs … But it is not always the case. In the past we ate meat only once or twice a week, a little ‘more eggs and milk or cheese to varying degrees depending on the conditions of life.

At first glance it seems a step forward. Our body does not use directly proteins, but the amino acids that make up. The proteins made from the diet should be divided into these “bricks” key of life, then to be recomposed depending on the needs of our body. Some of these amino acids - ten - are called essential because our body is unable to build, but must introduce already summarised. We need that food that we use not only have these amino acids, but they have in optimum proportions for Food.

Only animal protein and soybeans is very close to that balance (the egg reaches almost to perfection …). The plant proteins are deficient in any of these elements: the proteins of cereals are scarce lysine, those pulses of low sulphur amino acid. That is why someone declares that vegetarian diets are not balanced.

It is not true. Simply mixing legumes and cereals, as it has always done the wisdom of the people (with pasta and beans, rice and beans, millet and lentils, corn tortillas and beans, etc.), to find a perfect balance. The vegetarian diet, even without the rigid dairy products and eggs, takes only more care to avoid shortages. We do not suggest it for infant, where a rich and constant supply of protein and fat-soluble vitamin is essential for balanced growth, but it can be done if we agree with care and balance.

Better vegetable protein

But if things are like that, why turn to sources of vegetable protein, more diffcult to adjust, when we have those animals, easy to balance and tasty? The reasons are strong:

* Animal proteins are always accompanied by saturated fats, harmful to our body because activate inflammatory processes borne by the blood vessels and why interfere with the metabolism of fatty acids

* Are more than acidifying plant

* Nitrogenous waste have more harmful than plants, with overloading of the liver and kidneys

* High cost commercial

* High cost ecological (their production consumes more resources of nature).

It is therefore necessary to reduce the sources of animal protein and increase those plants. That’s what we suggest in kousminiana. But renounce completely to food of animal origin for a diet “vegetaliana” is a more difficult path to be very careful on the equilibrium of nutrients, otherwise we risk a shortage of essential amino acids or vit. B12.

To help in selecting the most suitable food, give a few hours on the various news groups sources of protein, beginning with the “poor” towards the more wealthy.

The proteins of cereals and potatoes

Cereals are the most important source of energy, as indicated in our page carbohydrates. But they are also a major source of protein, which can reach 7% in rice, to 10-12% in wheat (ie half of those of meat) or even 15% nell’amaranto or quinoa. They are usually poor lysine, an essential amino acid, and then not be used, if taken alone, if not to 30-40%. But supplemented with vegetables (about half and half) proteins become highly assimilated and complete.

A speech in part be done to the potato. Its proteins are more or less equivalent to those in quantities of rice, but they are rich in lysine compared to cereals, and then represent a contribution more complete and balanced. A plate of potatoes with a small complement of animal protein (eg. Coque to an egg or a classic stew of chicken stewed with many potatoes) can be, combined with a rich plate of raw vegetables, a balanced meal.

The proteins of legumes

Positive Factors of legumes

Legumes are a food overtime. Together with cereals have feed populations for centuries , creating dishes that have formed the basis of the kitchen of the people. They must be considered, together with cereals, the most frequent source of protein, , one that involves less risk. Their gradual reduction in the contemporary diet (in many cases even their disappearance) should be considered a cause of food-related diseases.

Their advantages, compared to meat are:

* Nitrogenous waste less harmful
* Less acidification
* Extraordinary wealth of fibre
* Low cost
* Easy keeping the dry state.

In Kousmine diet should be consumed at least once a day. Aumentateli in your diet, but do it gradually. You’ll have to give time to your intestinal bacterial flora to adapt to the new diet. The gradual approach should be prolonged for a month or so. Please note that legumes do not allow the “tourists” gastronomic: You should eat a reasonable dose every day, appropriately varying species, rather than make a meal every now and copious.

Factors negative legumes

Legumes contain all more or less, some toxic components, which are destroyed by normal food processing. They should not arouse concerns, provided that the pulses are treated with the usual culinary methods. We can regroup into three groups the negative findings:

1. presence of toxic substances and antinutritional (completely neutralized by a proper cooking):

* And antivitamina

* Trypsin inhibitors

* Emagglutinine (agents binding of red blood cells)

2. factors intestinal fermentation, which cause the production of gas, from 3 to 6 times that produced by other nutrients (see Strong, Frank M., Chairman, Subcommittee on Naturally Occurring Toxicants in Food, Toxicants Occurring in Foods, National Academy of Science , 1973 pp. 487-489). The intestinal gases are not harmful to health, can only be cause of discomfort, subjectively more or less acute. They are due to the presence of legumes and raffinose stachiosio, oligosaccharides that are not digested by enzymes gastrointestinal tract and fermentano in the colon by the intestinal bacterial flora. The problem arises especially for dried vegetables: beans and peas fresh damage very few problems (let alone the more fresh).
The production of gas can be reduced considerably through one (or more) the following measures:
* Elimination of sugar by soaking and drying, with change of the water. Proceed as follows:
1. Prolonged soaking (one night, and soya beans for at least 12 hours; chickpeas for at least 20 hours), throwing more than once the water and then risciaquare abundantly;
2. cook in salted water is not new, starting cold; reached the boil cook for 5 minutes (lentils) or 15-30 minutes (beans, soybeans, chickpeas …). Discard the cooking water, rinse with hot water, add new hot water and finish cooking, possibly in a pressure cooker
* Acid fermentation. You can activate anzimi digesters with fermentation of sugar in acid. Proceed as follows:
1. It ammollano legumes as above, not exceeding 9 hours
2. you change the water by adding warm water slightly acidulata (eg. a glass of vinegar every 3 liters of water: the pH should be between 5 and 5.5
3. Place the container in warm (45 ° -65 °) for one or two days, because enzymatic digestion occurs. It is the most complicated of this method, which is the best, because it also increases the digestibility of legumes.
* Addition of fresh herbs antifermentazione: thyme, oregano, cloves added at the end of cooking vegetables to decrease the intestinal fermentation and then the production of gas.
3. imbalances in nutrients. This is a problem common to all foods, even meat or dairy products. In particular the imbalances of legumes occur:
* During the essential amino acids. The pulses have an intake of protein quantitatively equivalent to animal products like meat, cheese or eggs. But the balance of amino acids is not as favourable: the vegetables are slightly lacking am. sulphurised, type methionine and cystine. This problem was exaggerated in the comments of the past diet based on the metabolism of mice in the laboratory. In fact our body has less need of these amino acids: just a complete protein of cereals (the optimal level is 50% both in the same meal) to obtain an index food even more balanced than that of meat.
* In calcium-phosphorus. The intake of calcium de legumes is extremely important and well-assimilated (as opposed to what you can read in any publication) if conveniently ammollati and well cooked. This certainly applies for pulses. In those fresh there is a slight imbalance to the detriment of football, especially in beans. You should consume with other foods rich in calcium.

Different species of legumes

* Azuchi (phaseolus angularis). It has a taste similar to that of our borlotto (but more delicate) and also has similar characteristics: (21% protein, carbohydrates, iron, calcium and phosphorus: a good account against ‘osteoporosis Fastest from cook. It is called’ soya red, “but is a normal bean, which shares the property food, values and limitations
* Chickpeas Perhaps the most ancient legume consumed by ‘man. They are also probably the most digestible: suitable hence all ‘diet of’ childhood. They have a good balance energy-rich molro vit. A, calcium, iron and fiber. Suitable for containing saponins, hypertensive and obese. They are also useful for uricemici. They have less phosphorus and vit. B1, B2 and PP, other legumes, while contenendone a discrete quantity. They want a long soak in water (more than 24 hours, but do not be afraid to get even to 48, changing the course ‘water)
* Cicerchie Very rich in protein, starch, vit. B1, B2 and PP, calcium and phosphorus. They also have a good amount of dietary fibre. Meriterebbero to be more known. Go a little ‘into disuse because of low performance in cultivation and why contained a toxic substance 44, no longer present in modern selections of seed
* White beans in Lima beans are larger and delicate taste. L ‘cooking water should be discarded. They contain significant quantities of compounds cianogenetici dangerous: it must be cooked very well. is better to use low
* Various beans borlotti beans, Mexican blacks beans, red beans, etc.. They are originating of ‘America. Excellent the calcium, phosphorus, iron. High contents of protein, vit. Group B and PP. They contain few purines are therefore also suited to gottosi. They are more digestible (contrary to what you think) if eaten with the skin (but in cases of colitis the skin should be removed). Suitable also all ‘infant (but well-cooked and without skin). Polenta and beans and pasta and beans are two dishes. Rather the borlotti beans to exotic (blacks or red). If nothing else cost of menoÉ 54
* Beans of ‘eye (vineyard unguiculata). In reality are not beans. They have much less protein and fat of other legumes, are therefore suitable for diets with low energy content. These are the authentic traditional beans Romans and the Greeks. Keep account in food combinations, moderate protein content.
* Mangetout beans are the characteristic ‘beans’ or’ tegoline ‘in the Veneto, generally immature pods of certain varieties selected for the’ no ‘wire’. Much less energy of ripe beans are slightly hypoglycaemic, rimenaralizzanti, rich in vitamins (including traces of E). Obviously little more protein other legumes.
* One of beans legumes richer in proteins, totally devoid of fat, with abundant vit. B2 and PP, in addition to A, C, E and K. It also contains simple sugars, easily assimilated. It gives even less meteorismi intestinal problems. A number of people, especially of race Mediterranean suffer from favismo, a metabolic genetic error that causes the breakdown of red blood cells when you eat beans or inhale pollen. Pay attention: it is not so “rare.
* Fave decorticate Convenient because devoid of annoying skin (less then cause flatulence). Less rich in vitamins ammollate of beans whole. If too ‘old’ there is also the risk that you are oxidized and therefore have lost more nutrients. But I am extraordinarily practices and rapid firings: insurmountable for the puree of fava beans
* Hay greek (trigonella) is used more as a condiment (chopped in small doses) on foods as a food in itself. Instead sprouts are delicious for their aromatic taste. Ricostituente and galattologo, rich even other active ingredients. Suitable physical care of ‘anorexia and’ anaemia. When used in significant quantities, gives all ‘breath to the body but also an unpleasant smell’ goat ‘. is difficult to find in negoziÉ
* Lentils lentils medium Rhodes, large green lentils, lentils of small ‘Appennino, etc.. The lentil is one of legumes growing older. is also the richest vegetable starch, besides all of a quality easily digestible, but also of protein, calcium, phosphorus, vit. B1, B2 and PP. Discreet also the iron content and therefore could be useful in diets for anemici.
* Red lentils into two types: decorticate and normal. Rapidissime to cook, must not be ammollate. I am a good thickener for soups. They can flavor rice and other cereals decorticate Those are legumes “dead” with decreased quality due to oxidative processes. Curate they are of recent production.
* Fresh peas are a good source of vit. C and carotenoids, the precursors vit. A. They levels of proteins, carbohydrates and fats similar to those of beans. They contain less calcium and phosphorus.
* The soybean yellow legume richer in essential amino acid, lecithin (powerful regulator of vascular and modulator myelin), precious polyunsaturated fats, is rich in calcium, iron, potassium, phosphorus, magnesium and thiamin and other vit. Group B. is also highly digestible and does not give flatulence. Effective in reducing cholesterol in LDLe ‘that increase HDL. Very active in reducing the risk of cancer in women after menopause. There are many preparations soya yellow: the soy milk, soy yogurt, tempeh, tofu, natto, soy sauce (tamari, shoiu, etc..), Miso, etc.. is still a little ‘lacking in methionine and cystine: is not a food cos “complete as they say. It should be integrated with cereals in the proportion of 1 to 3. It must be well cooked: at least two and a half hours to eliminate fitina, which reduces the ‘contribution mineralizzante of this legume (a problem similar to that of the whole cereals). The problem does not exist in case of tempeh. The grains remain always a little ” hard ‘even after cooking: posono be usefully spent in a mixer, to make meatballs or stuffed
* Soy or green mung bean. In reality it is not soy, but a bean similar to a bean of our ‘eye. It has the same tenor of this nutrient. But is used mainly in the form of sprouts, rich in protein and vitamins (v. Appendix B). It has less soy protein true, but also less allergens: how to balance of essential amino acids èsostanzialmente similar to our beans
* Taccole (mangetout peas) are the immature pods of a variety of pea. Full Vit. C, A, potassium and calcium. Damage also a good supply of fiber. They are low caloric. Obviously are the poorest of protein.

The cooking

The stages of cooking vegetables are:

* Soak estimate, as mentioned above
* Any pre changes of water (optional)
* Cooking in abundant salted water or a little salt. If you did the drying changes of water, the liquid cooking (except that of yellow soybean, which should always be thrown) can be used for pasta soups ( is rich in minerals).

Remember that legumes (especially soybeans) must be well cooked: you can not consume the legumes al dente …

Once cooked legumes can be pepared:

* Salad, alone or with cereal
* Stewed, with a base of aromas and vegetables (onion, garlic, bell pepper, celery, carrots, etc.)
* Alone, with hot ev olive oil, oregano (or marjoram or thyme) and salt
* Milk shakes with a little ‘liquid cooking, to obtain excellent accompanying sauces or to season rice or pasta
* 50% mixed with cereals (one third of vegetables and two thirds of cereals for soybean yellow) to obtain, preceded by a dish plenty of raw vegetables, a complete meal.