best ways to use protein in your diet

There are several proteins for your diet to be effective. Most people tend to consume foods rich in vitamins, but there are several ways to consume protein.

_{There are several ways to consume proteins (Photo: Reproduction/Karolina Grabowska)}

Gabriel Ganme, a 63-year-old doctor from São Paulo, consumes it on a daily basis to get the best results in endurance events (mountain races that can run for more than 100 kilometers).

Jamille Magalhães, 32, from Ceará, has the habit of looking for a healthier life on a daily basis, because she gained more than 30 kg and had to relearn good eating habits, so much so that she went from 98 kg to 72 kg.

However, even though they are used in totally different ways, the proteins have the same effect on the two people mentioned. They lead to the sides of lipids, which is the “triangle” of noble micronutrients for those who want to have a balanced diet. They have energy values ​​that correspond to 10%, 15% per day, which provides weight loss, improves immunity and muscle building. However, there are several doubts about proteins, so that they are consumed in the best way. First, it needs to be moderate, so that it doesn’t have drastic consequences.

“It is important that each person consumes 0.8 to 1.8 g of protein per kilogram of weight. Of course, this calculation can vary according to the individual needs of each one, such as seeking weight loss and improving sports performance, for example”said endocrinologist Maria Fernanda Barca.

In addition, lack of use can also be harmful to health, so much so that anemia factors, lack of vitamin B12 in the body (responsible for maintaining iron levels in the blood) and B9 (structural proteins and hemoglobin) are included in this topic. , as well as the fall and fragility of hair and nails. Already in excess, not absorbing proteins properly, it can even cause kidney stones and liver problems.

Featured Photo: Proteins for a good diet. Playback/Malidate Van