Introduction :)

Hi , welcome to this blog , where me and my patner , Gabriel , and I , QuanFu , will share with you about our knowledge on PROTEINS .

Classifications of Protein !

Proteins are classified by whether they have the ability to supply the body with all the essential amino acids .
Therefore , proteins are classified into 2 groups . 
The High Biological Value and Low Biological Value groups .

Proteins of High Biological Value are proteins that contains all the essential amino acids . Proteins of High Biological Values are mainly from Eggs , Dairy , Meat and Seafood .


Proteins of Low Biological Value are proteins that LACK ON OR MORE essential amino acids .
Proteins of plant sources are usually proteins of low biological value . However , Soya Beans are the only exception as it contains ALL essential amino acids :)
Although vegetarians refrain from eating meat , this does not necessarily mean that they cannot get all the essential amino acids from proteins of low biological value . 
Proteins of low biological value can be COMBINED is a way that the essential amino acids lacking in one type of food are present in the others . In other words , the protein content of one food COMPENSATES for the other's deficiency . Thus , they are also known as COMPLEMENTARY PROTEINS .

 

Functions of Protein !

Functions of Protein :

1. Growth and Repair of Muscle Tissues .
    Protein are necessary for the healthy growth and repair of worn-out parts of muscles . For example , if you      cut yourself , proteins help to heal the wound . Or , if your muscles are sore from a hard workout , proteins help repair the worn-out muscle tissues so that the muscles can repair and grow stronger .


2. Chemical Reactions .
    Certain proteins are required for the numerous checmical reactions that are vital for the normal functioning of the body . These proteins are knows as enzymes .


3. Source of Energy.
    Proteins also serve as a source of energy . Excess protein in a diet will be partially converted to fat and stored as an energy reserve in the body . Also , under conditions where carbohydrates and fats reserves in the body are completely depleted , proteins present in muscle tissues breaks down to provide energy for the body .


4.Resistance against Diseases .
   Last but not least , Proteins also work with vitamins and minerals to help the body fight againts diseases too .

Sources of PROTEIN !

Today , I'm going to share with you the sources of protein , which just means Protein Rich Foods :)

- ANIMAL SOURCES -

MEAT :

• Beef
• Mutton
• Veal ( from Calf )
• Venison ( from Deer )
• Pork
• Poultry ( Chicken , Duck , Goose )
• Offal ( Internal Organs of animals , such as the liver , kidney , or heart . ) 

Seafood : 

• Fish
• Prawns
• Crabs
• Lobsters
• Crayfish
• Mussels
• Oysters

Farm Products :

• Milk
• Dairy Products ( Cheese , yoghurt )
• Eggs

- PLANT SOURCE -

Pulses ( Edible seeds of leguminous plants )

• Soya Beans
• Lentils
• Peas
• Kidney Beans

Legumes ( Fruits of Leguminous plants )

• Long Beans
• Broad Beans
• French Beans

Nuts

• Peanuts
• Almonds
• Cashews
• Pistachios
• Macadamia

Not to forget , the popular source of protein among athletes and bodybuilders , WHEY PROTEIN .

Now , you might be thinking : " Whey ? What is whey ? I've never heard of it before ! "
Well , Whey protein is a mixture of globular proteins isolated from whey, the liquid material created as a by-product of CHEESE production. It is a concentrate of protein from milk source and is strongly recommended for vegetarians as it derives from the milk of the cow , not the meat . It also provides all the essential amino acids that most vegetarians are lacking from their diet since they don't consume meat .

For more information on whey protein , you can check out the website here :
http://www.wheygoldstandard.com

That's all for the topic on sources of protein , I hope you've learnt something today , and start inculding protein into your diet today ! :)

Effects of insufficient / excessive Protein intake !

More is not always better ! Or so it seems that less is also no good at all , and sometimes even worse !
So , today we're gonna discuss about the effects of insufficient and excessive intake of protein .

Insufficient intake of protein will lead to :

• Decreased Energy

The amino acids that comprise protein are essential for the transportation of oxygen throughout your blood stream, according to Northwestern University. Lower levels of protein can reduce the amount of oxygen available to your system, which may exhibit itself as feeling of tiredness or fatigue.

• Hair Loss

Your hair is composed mostly of protein known as keratin. If you don't get enough protein, your body may try to conserve what little protein it has by limiting protein output. This can cause hair loss, according to Yale School of Medicine's dermatology department.

• Lowered Immune Functioning

Protein helps keep your immune system running. A low protein diet may cause a weaker immune response, according to Columbia University's health services. This may make you more susceptible to common illnesses like the cold or the flu.

• Bloating

Protein binds with your cells to help keep water inside of them. The National Academies Press reports that low levels of dietary protein can cause bloating of the extremities and the stomach as your cells release their water. This is especially common among malnourished individuals in the developing world.

• Loss of muscle !

Proteins are the essential building blocks of your muscles. For this reason, weight lifters and athletes often consume greater-than-average amounts of protein. Similarly, a low protein diet can cause muscle weakness and a loss of your body's lean muscle mass, according to Northwestern University. Muscles also break down when fatigues and required protein to replenish and rebuild muscle tissues , therefore , insufficient protein would cause loss in muscle mass as there is insufficient protein in the body to repair the broken down muscle tissues .

Excessive intake of Protein .

Effect on kidneys
 Extremely high amounts of proteins (more than 2.5 grams per kilogram body weight) over many years have been associated with decreased kidney function and possible kidney failure in some individuals. The nitrogen from the amino acids is removed and incorporated into urea which is then excreted by the kidneys. The increased urea production from a very high protein diet will overload the kidneys in the long term.

Relevant Recipes of PROTEINS :) Yumyum ! :P

Today , I'm going to share with you some recipes on high protein dishes !
Get your cooking equipments ready , and lets whip up a muscle boosting meal ! :)

First up , PROTEIN PANCAKES .
Ingredients :

• 1/2 cup of cottage cheese .
• 1/2 cup oats .
• 4 egg whites 
• 1 tsp of cinnamon
• 1 cup blueberries 
• Maple syrup and margarine ( for spreading )
• 1/5 block of butter .

First , preheat pan and melt butter and spread evenly .
Next , blend all ingredients together ( except butter , margarine and maple syrup ) in high speed for 20-30 seconds , or until smooth and creamy .
Third , pour the mixture in and pan fry till golden brown and crispy on each side . ( about 2-3 mins . )
Lastly , serve on a plate and pour the maple syrup and spread the margarine !

Total protein count (g) : 35g protein !

Next up , DUCK BREAST SALAD .
Ingredients :

• 1 duck breast , roasted and sliced .
• 10g Alfalfa
• 10g Coriander
• 160g red and green cabbage , shredded
• 80g shredded carrots
• Dressing :125ml light soy sauce
  60ml rice wine vinegar
  1tsp brown sugar
  15ml light olive oil
  1 diced red chilli

Mix together the shredded ingredients, alfalfa and coriander. Place in the lunch box, sprinkle with seeds and lay the duck breast on top. Whiz together all the dressing ingredients and place in small bottle. Place in the office fridge and pour over the dressing just before eating.

Total protein count : 38g !


Lastly , JAPANESE SOBA NOODLES .
Ingredients :

• 85g soba noodles .
• 1 carrot , thinly sliced into strips .
• 2 spring onions sliced into strips .
• 5 shitake mushrooms , sliced into strips .
• 1 salmon steak ( approx 200g )
• 1 clove garlic , chopped .
• 1 tbsp fresh chopped coriander .

Cook the noodles according to the packet instructions. Drain, and then lay them onto the centre of a piece of oiled foil approx 50 x 30cm. Put the vegetables, garlic and salmon on top. Scatter over the chopped coriander. Fold the foil over to enclose the salmon and seal the edges. Place on a baking tray. Bake at 180ºC (350 F). Gas mark 4 for 15 minutes. Cool, then stick the foil parcel in your lunch box.

Total protein count : 53g PROTEIN !

That's all I have to share for now , hope you enjoy and have fun cooking ! :P

Effects of heat on Protein .

Proteins undergo many different changes when they are used in the preparation of food .
There are mainly 3 types of changes due to the effect of heat .
The 3 changes are : 

1. Denaturation
2. Coagulation
3. Mailard Browning

Denaturation
The process of denaturation occurs when Proteins undergo a change in their structure.
When denaturation occurs , the bonds that holds the shape of the complex polypeptide chains break .
The original structure is then replaced by a looser , less compact structure .
Denaturation often affects the original properties of the Protein .
HEAT is the most common way of denaturing proteins . The extent and speed of  protein denaturation depends on the structure of protein and the temperature applied .

Coagulation
Coagulation is the reaction in which a protein changes from LIQUID state to a semi-solid or solid state in the presence of HEAT , pressure or chemicals . In coagulation , protein molecules unfold , collide with each other and CLUMP TOGETHER to form a solid .
Coagulation is an irreversible reaction .
Examples of coagulation in food are :

• Cheese when heated to about 70 degress celcius become rubbery and tough .
• Milk proteins coagulates when milk is heated and form a "skin" on its surface .
• Protein albumin in egg whites denatures and coagulates at about 60 degress celcius , and the egg white turn solid and opaque . Egg yolk coagulates at 70 degrees celcius and becomes hard and crumbly upon further heating .

Mailard Browning .
Mailard Browning is a complex chemical reaction that occurs when foods containing SUGARS and proteins are HEATED . Upon heating , the proteins in food denautre and react with several compounds , resulting in a brown colouration seen on the surface of food . As a result , the flavour and aroma are greatly enhanced .
This reaction mainly occurs of temperatures above 150 degrees celcius . Effects of mailard browning can be seen on breads and roasted meats .

Thats all for the effects of heat on proteins ! I hope you have learnt something today :)