Ms. Zhang, 32 years old, 165cm tall, weighs 48kg, usually eats a simple diet, mainly vegetarian, rarely eats meat, fish and eggs, and does not like to drink milk.
In recent months, Ms. Zhang has been feeling weak, easily fatigued, lacking energy, and experiencing swelling of her lower limbs, so she went to the hospital.
At the time of consultation, the doctor conducted a systematic examination for Ms. Zhang, in which the routine blood examination showed that the serum total protein value was 58.0g/L, the hemoglobin value was 125.0g/L, and the serum albumin value was 30.0g/L, which belonged to the low albumin content.
Based on Ms. Zhang's symptoms and the results of various examinations, the doctor finally diagnosed her with hypoproteinemia.
The doctor reminds that hypoproteinemia, also known as protein malnutrition, protein is the basic component of the body's tissues and cells, if the protein content in the body is low, there will be a decrease in resistance, general fatigue, dizziness and other symptoms, if long-term hypoproteinemia will lead to low immunity, easy to infection.
Therefore, if the examination results indicate hypoproteinemia, it is recommended to supplement albumin in time, and at the same time, pay attention to nutritional balance, and can take some oral protein powder to supplement.
Protein is one of the important substances required by the human body, is the material basis of life, can provide energy for the body, and is also an important component of the body's immune system, locomotor system, etc., all important components of the body need to have the participation of protein.
If the human body lacks protein, it will cause various health problems, lack of immunity, not only easy to catch a cold and fever, but also various diseases may come to the door, and even the decline of internal organ function is also related to it.
Data show that more than half of the people over 50 years old in mainland China have insufficient protein intake, and 80% of the elderly may be deficient in protein.
01
5 Manifestations of Protein Deficiency
01 Appearance change
Protein is an essential nutrient for human growth, and adequate protein intake can not only supplement the body's needs, but also benefit the health of the scalp and hair growth.
Long-term insufficient protein intake can lead to dry, frizzy, dull hair, and even hair loss.
In addition, if the body lacks protein, it will also cause changes in the skin and nails, such as the skin becomes rough and inelastic, and it is easy to wrinkle, and the nails are prone to split ends and breaks.
02 Weakened immunity
Lack of protein will lead to a decrease in the number of immune cells, causing a decrease in the body's immunity, and patients are prone to recurrent upper respiratory tract infections, wounds that are not easy to heal, fatigue and weakness, and can also cause dizziness, headache, memory loss and poor concentration.
03 Body edema
A decrease in the level of protein in the blood plasma causes a decrease in the osmotic pressure in the blood vessels, resulting in the leakage of fluid from the blood vessels to the interstitial fluid, resulting in edema.
Patients usually present with facial or limb edema, but may also present with symptoms such as ascites, weight loss, and weakness.
04 Muscle relaxation and atrophy
Protein is the nutrient needed to form muscles, bones, and ligaments, and muscles are important organs for protein storage.
If the human body lacks protein, it will cause muscle mass loss, muscle relaxation, muscle atrophy, and may also induce symptoms such as osteoporosis, fractures, and weakness of limbs.
05 Poor growth and development
Since protein is the material basis for the growth and development of the body and metabolism, the division and differentiation of cells require the participation of protein, and the lack of protein will manifest itself as weight loss and weight loss.
Short-term protein deficiency will have a greater impact on body weight, and long-term deficiency will affect the function of various organ systems in the body, if children lack protein will affect growth and development, resulting in stunting, short stature, nutrient deficiency, anemia, mental retardation, immunocompromise and other complications.
02
How much protein does a person need per day?
1. Normal adults: In the case of normal kidney function, the amount of protein required per day is about 1.2g per kilogram of body weight per day, and if an adult is 60 kg, then the amount of protein required per day is about 72g.
2. People with high labor intensity: If the daily labor intensity is relatively high, and the daily protein intake should be increased accordingly, such as about 1.2~1.4g per kilogram of body weight per day.
3. People with low labor intensity: If the daily work intensity is not high, the amount of protein required can be reduced to about 0.8~1.0g per kilogram of body weight per day.
4. People with weak kidney function: It is necessary to strictly control the protein intake to avoid aggravating the metabolic burden of the kidneys, so the daily protein intake is generally recommended to be about 0.6~0.8g per kilogram of body weight per day.
5. Children: For children who are growing and developing, the amount of protein they need per day is generally recommended to be about 1.5g per kilogram of body weight per day.
03
How to supplement high-quality protein, you may wish to eat more of these 8 types of foods
Including cow's milk, goat's milk, mare's milk, etc., are rich in protein, 1 kg of fresh milk contains about 15g of protein.
Such as beef, sheep, pork, etc., these red meat is rich in protein, of which 0.05kg of lean meat basically contains 9g of protein, and every 100g of beef contains 22.2g of protein, and the amino acid composition of beef is closer to the human body and easier to absorb.
Such as chicken, duck, goose, etc., these commonly used poultry foods are rich in nutritious protein, every 100g of chicken contains about 20g of protein, and every 100g of duck meat contains about 15g of protein.
Such as eggs, duck eggs, quail eggs, etc., 1 egg is about 9g of protein.
Such as fish, shrimp, crab, etc., 100g of fish meat can probably supplement 17~20g of protein for the body, and the protein content of every 100g of shrimp meat is about 16~23.
: Including soybeans, green beans, black beans and soy products, among which 100g of tofu basically contains 9g of protein, and 400g of soy milk contains about 9g of protein.
Sesame, melon seeds, walnuts, almonds, peanuts, etc., of which each 100g of black sesame contains about 20.2g of protein, every 100g of walnuts contains about 15~20g of protein, and every 100g of peanuts can supplement 20g of protein for the body.
Rice flour is also rich in protein, 25g of grain can basically provide 2g of protein, coarse grains are richer than fine grains contain more plant protein.
Tips: A high-quality protein diet means that the protein in the day should be composed of high-quality protein, accounting for more than 1/3~2/3 of all protein intake throughout the day.
Take the elderly weighing 60kg as an example, the daily protein needs is 72g, you can arrange the day's diet like this:
- Breakfast: 100g of yam and pumpkin porridge, 60g of boiled eggs, 25g of boiled soybeans.
- Lunch: Steamed yellow croaker (edible fish 100g), stir-fried chrysanthemum 200g, rice 100g.
- Dinner: shredded celery (50g lean pork), 250g vinegared zucchini, 100 rice.
- Meal: 200ml of pure milk.
The total amount of protein in this recipe is about 75g (the protein content in vegetables is less, so it is ignored this time for easy calculation), which can meet the protein intake needs of the average elderly person.
Among them, high-quality protein comes from fish, meat, eggs, milk, beans and other foods, with a total protein quality of 56 grams, accounting for more than 50% of the total protein intake, which is a reasonable protein intake.
Bibliography:
[1] Xu Rui.Do you know what kind of nutrients your body is lacking?[J].Zhonghua Health Care,2015,2:77.
[2] Yuan Yuan, Zhang Jitian.How to eat protein for the elderly and children[J].Family Medicine(Happy Health),2020,11:14.
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