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suppressed when our intake is increased. Cholesterol is carried \nby lipoproteins in our blood: low density lipoprotein (LDL) and \nhigh density lipoprotein (HDL).\nWhat are the physiological/health implications of different \nfats/oils? \nPUFAs (n3 and n6): PUFAs are essential components of cell | [
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] |
PUFAs (n3 and n6): PUFAs are essential components of cell \nmembranes. While n-6 PUFAs are predominant in all cells, the \nbrain cells and nerve tissue have high levels of n-3 PUFA. The \nlong chain PUFAs of n-3 (Docosa Hexaenoic Acid–DHA and \nEicosa Pentaenoic Acid–EPA) and n-6 (Arachidonic acid–AA) | [
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Eicosa Pentaenoic Acid–EPA) and n-6 (Arachidonic acid–AA) \nare essential during growth and development. During the fetal \nand early infant development, there is a rapid accretion of AA \nand DHA in infant brain, DHA in retina and AA in the whole \nbody for meeting the demands of rapidly growing tissues/ | [
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] |
body for meeting the demands of rapidly growing tissues/ \norgans. Small amounts of DHA are also present in cell \nmembranes throughout the body. AA and DHA have different \nand specific roles in neural and behavioral functions. DHA is \ncrucial for the function of rhodopsin for vision and post- | [
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crucial for the function of rhodopsin for vision and post-\nsynaptic receptors for neurotransmission. Fish, sea foods and micro algae provide long chain n-3 \nfatty acids such as DHA and EPA. These are biologically more \nactive than short-chain alpha-linolenic (n-3) fatty acid present \nin plant foods. These long chain n-3 fatty acids are important | [
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in plant foods. These long chain n-3 fatty acids are important \nfor vision and brain growth and development during fetal life. \nMUFA: MUFA decreases clot formation and atherogenesis.\nSaturated fatty acids: SFA are known to increase serum total \nand LDL-cholesterol levels, increase inflammation, reduce | [
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] |
and LDL-cholesterol levels, increase inflammation, reduce \ninsulin sensitivity and enhance the tendency of clot formation \n(thrombogenicity) and increase the risk of heart attack and \nstroke. \nCholesterol (lipid from animal source) : Cholesterol plays an \nimportant role in the body cell membrane's fluidity and | [
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important role in the body cell membrane's fluidity and \npermeability. Cholesterol is also a precursor of many hormones \nand vitamin D. Cholesterol aids in cell signalling function and \nhormone activity. It is actively synthesized in the liver \nwhenever required.\nHigh density lipoproteins (HDL) remove and transport excess | [
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] |
High density lipoproteins (HDL) remove and transport excess \ncholesterol from the tissues to the liver for degradation, and are \ntherefore, anti-atherogenic. However, high blood levels of LDL \ncholesterol result in accumulation of lipids in the cells and \ncauses atherogenic effect. A healthy diet (balanced diet) and | [
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causes atherogenic effect. A healthy diet (balanced diet) and \nphysical activity improve HDL and decrease LDL.\nTrans fatty acids (TFA): TFAs are fats that are produced during \nhydrogenation of vegetable cooking oils (example, vanaspati). \nTFA consumption alters lipid profile (dyslipidemia), endothelial | [
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TFA consumption alters lipid profile (dyslipidemia), endothelial \ndysfunction, decreases insulin sensitivity and increases risk of \ndiabetes, breast cancer, colon cancer, preeclampsia, disorders \nof nervous system and vision in infants. Hence, one must avoid \nprocessed foods or bakery foods containing TFA. | [
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processed foods or bakery foods containing TFA.\n·Fats, also called lipids, promote absorption of fat-soluble \nvitamins (A, D, E and K).\n·In addition to important functions, fats contribute to \nenergy, texture, flavor, taste and increase the palatability of \nthe diet and impart a feeling of fullness and satisfaction and | [
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the diet and impart a feeling of fullness and satisfaction and \nthus delay the onset of hunger. \nICMR-National Institute of Nutrition Dietary Guidelines for Indians\nTallow\nGhee | [
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53·Fats increase the energy density of food as each gram of \nlipid gives energy of 9 Kcal, while protein or carbohydrates \ngive only 4 Kcal for every gram. \n Dietary fats also contain minor components such as \ntocopherols, tocotrienols, sterols, etc. The natural flavor of \nfats/oils is largely due to these minor components. Since, most | [
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fats/oils is largely due to these minor components. Since, most \nof the minor components are antioxidants, they prevent fats \nfrom going rancid. Tocotrienols in palm oil, lignans in sesame oil \nand oryzanol and tocotrienols in rice bran oil reduce blood \ncholesterol. Refining of oils, though does not alter their fatty | [
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cholesterol. Refining of oils, though does not alter their fatty \nacid composition. It modifies the composition of minor \ncomponents; for example, palm oil is extracted from the crude \npulp of the fruit of oil palms. The color of the pulp is red as it is \nrich in beta carotene (precursor of vitamin A). These carotenes | [
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] |
rich in beta carotene (precursor of vitamin A). These carotenes \nare lost during refining of crude palm oil. \nWhat are the sources of fats?\n Plant foods have no cholesterol and are fairly good \nsources of MUFAs and PUFAs. Some plant foods also have \nSFAs. In most cereals, millets, beans and pulses the fat content | [
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SFAs. In most cereals, millets, beans and pulses the fat content \nranges between 1.5%–3%. In cereals, millets and most \noilseeds, n-6 is the major PUFA. Pulses, beans, green leafy \nvegetables and oilseeds such as soyabean, rapeseed/mustard, \nflax seeds, perilla and fenugreek seeds are good sources of both | [
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flax seeds, perilla and fenugreek seeds are good sources of both \nn-6 and n-3 PUFAs. Animal foods such as butter, ghee, whole \nmilk, cream, fatty cheese and fatty meats are sources of \ncholesterol and SFAs along with some quantities of MUFAs and \nPUFAs. Egg has cholesterol but is a good source of n-6 and n-3 . | [
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PUFAs. Egg has cholesterol but is a good source of n-6 and n-3 . \nMarine fish is a good source of LC n-3 PUFA Oil seeds, nuts, . \nfenugreek seeds, beans, cereals, millets, leafy vegetables, if \nconsumed adequately, can meet the requirements of both n3 \nand n6 essential fatty acids.\n·Omega-6 is commonly found in most foods, while n-3 is | [
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] |
·Omega-6 is commonly found in most foods, while n-3 is \navailable in walnuts, flax seeds, chia seeds, soyabean, \nfenugreek seeds, mustard and leafy vegetables (Table 7.1). \n·Marine fish, other sea foods and eggs are good natural \nsources of long chain PUFAs (DHA, DPA, EPA). Figure 7.1\nTable 7.1. Approximate quantity of foods required | [
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] |
Table 7.1. Approximate quantity of foods required \nto furnish minimum 100mg n-3 PUFAs\ng Vegetable oils (ALA)g Plant foods (ALA)\n0.7\n1.5\n0.5\n0.2Mustard/Rapeseed\nSoyabean\nCanola \nFlaxseed70\n70\n1.4Cereal/Millet\nWheat&Bajra\nOats\nWheat\n20\n––50\n10LC n-3 PUFAs from animal \nfoods \nFish\nLow/medium fat fish\nOily fish(>5% fat)20\n7\n60Pulses | [
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foods \nFish\nLow/medium fat fish\nOily fish(>5% fat)20\n7\n60Pulses\nBlack gram, Rajmah& \nCowpea\nSoyabean\nOtherpulses\n60\n25\n14\n12Vegetables\nGreenleafy\nPurslane\nRadishseed(sprouted)\nSpirulina(dried)\n23 eggs\n1 egg\n1/3rdegg\n100Poultry egg \nStandard \nDHA enriched (flaxseed)\nDHA enriched (meal \nfrom marine sources)\nChicken5\n2Spices\nFenugreek seed | [
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from marine sources)\nChicken5\n2Spices\nFenugreek seed\nMustard seed\n2\n25Nuts\nWalnuts\nAlmonds\n150Lean meats\nLamb, sheep, goat, beef, \npork0.5\n0.5Unconventional oilseeds \nFlaxseed (linseed)\nPerillaseed\nICMR-National Institute of Nutrition Dietary Guidelines for Indians | [
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] |
54 Fats/oils that are used for cooking (vegetable oils, vanaspati, \nbutter and ghee) or added to foods at the time of consumption/ \ndressing, are termed as ‘visible’ fats. Fats that are present as \nintegral components of various foods (such as nuts, seeds, \npulses, cereals and millets) are referred to as ‘invisible’ fats. | [
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pulses, cereals and millets) are referred to as ‘invisible’ fats. \nCereals contain only 2%–3% of invisible fat, however, their \ncontribution to overall fat intake is significant as they contribute \nto bulk of our Indian diets. Most animal foods provide high \namounts of saturated fat; hence it is advisable to choose lean \ncut meats. | [
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cut meats. \nHow much visible fats do we need?\n If one consumes adequate amounts of nuts, oilseeds, \npulses and beans, the required amounts of 6.6g of n-6 PUFA \nand 2.2g of n-3 PUFA are easily met for all the essential \nfunctions in the body; and hence, there is no need for visible \nfats. However, today's dietary patterns and consumption habits | [
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fats. However, today's dietary patterns and consumption habits \nare such that almost all recipes are made with visible fats. \nTherefore, visible fats cannot be avoided, but can be limited. \nThe visible fat (cooking oil) must be limited to 20–50g (4–10 \nteaspoon full) per person/ day depending on the level of | [
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diet/day).\n It is recommended that adult women or men with \nsedentary lifestyle limit daily fat intake to 20g and 30g of \nvisible fat, respectively. Adult men with moderate and heavy \nphysical activity may consume visible fat up to 40g and 50g \nrespectively, while adult women with moderate and heavy | [
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respectively, while adult women with moderate and heavy \nphysical activity may consume up to 30g and 40g respectively. \nDuring pregnancy and lactation, intake of oil seeds, nuts, beans \nand fish consumption must be encouraged to meet the daily \nneeds of the higher fat and EFA requirement of fetus and | [
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needs of the higher fat and EFA requirement of fetus and \ninfants. During these periods, visible fat should be restricted, \nwhile TFA should be avoided. \nDoes processing alter the quality of oils?\n In general, all extracted seed (vegetable) oils must be \nused in moderation as extraction procedures (whether crude or | [
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] |
used in moderation as extraction procedures (whether crude or \nrefined) may contain undesirable substances. Crude vegetable \noils are likely to contain several undesirable compounds, hence, \nthe crude oil is subjected to a series of ‘refining process’ (using \nchemicals) to remove these undesirable compounds so that | [
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chemicals) to remove these undesirable compounds so that \nvegetable oils are suitable for human consumption. ‘Refining’ \nalso removes the odor and extends the shelf life of vegetable \noils. During the refining process, small amounts of minor \ncomponents such as antioxidants, phytosterols etc. are also | [
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components such as antioxidants, phytosterols etc. are also \nremoved without altering the fatty acid composition. \nProcessing or refining of extracted oils removes undesirable \ncompounds found in crude extracted oils, but the refining \nprocess adds several additives including preservatives that are | [
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] |
process adds several additives including preservatives that are \nnot good and hence, must be taken in moderate amounts. \n 'Crude vegetable oils' are the vegetable oils extracted Requirement of fatty acids (FA) for health\nPUFA (Essential FA)\n•n-6 PUFA: Minimum requirement is 3% energy/day. \nThis implies 60 Kcal or 6.6g n-6 PUFA for a 2000 Kcal | [
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] |
This implies 60 Kcal or 6.6g n-6 PUFA for a 2000 Kcal \ndiet.\n•n-3 PUFA : Minimum requirement is 0.6% to 1.2% \nenergy/day. This implies approximately 20 Kcal or 2.2g \nn-3 PUFA for a 2000 Kcal diet.\n• The above requirement is met from a balanced healthy \ndiet and adequate intake of nuts and oil seeds (refer My \nPlate for the Day & Table 6). | [
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] |
Plate for the Day & Table 6).\n• Additional cooking oils/fats containing MUFA, PUFA or \nghee/butter can be added for taste and flavor, upto 27 \nto 30g for a 2000 Kcal diet.\n• Limit ghee or butter to just 1 to 2 teaspoons/day or avoid, \nif possible.\nICMR-National Institute of Nutrition Dietary Guidelines for Indians | [
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55from seeds (sunflower, soyabean, mustard, sesame, etc.) or \nfruits like palm and olive by mechanical expelling. Crude \nvegetable oils are likely to contain several undesirable \ncompounds such as free fatty acids, gums, waxes, mono and \ndiacylglycerides, phospholipids, hydrocarbons, pesticide \nresidues, aflatoxins and allergens. | [
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] |
residues, aflatoxins and allergens.\n 'Virgin oils' are produced by mechanical procedures, \n(expeller pressing) and the application of heat. However, virgin \noils also contain undesirable compounds (details above), \nsimilar to crude oil. Nutrients such as antioxidants and \nphytonutrients are preserved, since use of mechanical | [
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] |
phytonutrients are preserved, since use of mechanical \nprocedures does not alter the nature of the oil. \n ‘Cold pressed oils' ( Kachi ghani tel ), also contain \nundesirable compounds, similar to crude oil. However, \nnutrients such as antioxidants and phytonutrients are \npreserved as they are obtained without altering the nature of | [
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] |
preserved as they are obtained without altering the nature of \nthe oil by mechanical procedures, (expeller pressing), without \nthe application of heat. \nWhat about hydrogenated fat?\n Hydrogenated fat is prepared by partial hydrogenation of | [
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] |
Hydrogenated fat is prepared by partial hydrogenation of \nvegetable oils (often referred to as 'vegetable shortening'). During hydrogenation, the liquid oils become solid because \nMUFA and PUFA are converted into SFA and isomers called \ntrans fatty acids. Vanaspati is used as a substitute for | [
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] |
trans fatty acids. Vanaspati is used as a substitute for \nghee/butter in cooking and the preparation of sweets, snack \nfoods and bakery products. Current evidence indicates that \nintake of trans-fatty acids can increase the risk of heart disease \nand stroke and are more harmful than SFA. \nRepeated heating of oils | [
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] |
and stroke and are more harmful than SFA. \nRepeated heating of oils\n The practice of 'reusing' vegetable oils for cooking, (which \nhave been repeatedly heated during food preparations) is very \ncommon, both at homes and in commercial establishments. \nRepeated heating of vegetable oils/fat, results in oxidation of | [
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] |
Repeated heating of vegetable oils/fat, results in oxidation of \nPUFA, leading to the generation of compounds which are \nharmful/toxic and may increase the risk of cardiovascular \ndiseases and cancer. At household level, vegetable oil once \nused for frying, should be filtered and may be used for curry | [
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used for frying, should be filtered and may be used for curry \npreparation but using the same oil for frying again should be \navoided. Also, such oils should be consumed in a day or two. \nStoring 'used' oils for a long time should be avoided, as the rate \nof deterioration is high in such oils. | [
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] |
of deterioration is high in such oils.\n0 10 20 30 40 50 60 70 80 90 100SunflowerSafflowerGroundnutSesameRice branCornCotton seedSoyabeanMustardCoconutPalmoleinGheeFigure 7.2. Fatty acid composition of vegetable oils (g/100g oils)\nSFA MUFA n-6 PUFA n-3 PUFA\nICMR-National Institute of Nutrition Dietary Guidelines for Indians | [
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56\nPOINTS TO REGISTER\n· Include foods rich in alpha-linolenic (ALA)/n-3 PUFA such \nas nuts/oil seeds, soyabeans, grains/millets, green leafy \nvegetables and fenugreek seeds. \n· Prefer marine fish such as salmon, mackerel, trout and \ntuna (~200gm/week) which are good sources of \npreferred LC n-3 fatty acids. | [
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preferred LC n-3 fatty acids.\n· Moderate the use of high n-6 PUFA containing oils.\n· Limit the use of high saturated-fat containing oils/fats \nsuch as ghee, butter etc.\n· Minimize consumption of ready-to-eat fast foods, bakery \nfoods and processed foods which may contain trans fats \nand saturated fats. | [
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] |
and saturated fats.\n· Avoid using partially hydrogenated fats (vanaspati) as the \ncooking medium as they contain trans-fats and saturated \nfats.\n· Repeated heating of cooking oils generates harmful \noxidative (polar) compounds and hence must be avoided. | [
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57• Daily diet of an adult often provides 60g to 70g of protein a \nday, which is higher than what we require.\n• However, quality of protein and meeting requirements of \nall essential amino acids (EAA) is the primary challenge.\n• Of the twenty amino acids (AA) that are required for all the \nfunctions in the body, nine are essential; which cannot be | [
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] |
functions in the body, nine are essential; which cannot be \nsynthesized in our body. Hence, it is important to consume \ndiverse groups of foods to obtain all the essential nine AA.\n• Of the nine, four amino acids are the ones which are limiting \nin plant foods (vegetarian) (Table 8.1).\n• Vegetarian diets with appropriate combination of cereals | [
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] |
• Vegetarian diets with appropriate combination of cereals \nand pulses and with the inclusion of nuts and seeds can \nprovide all the EAA. Inclusion of milk in daily diet would \nfurther enhance protein quality.\n• Non-vegetarian diets can provide quality protein by | [
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• Non-vegetarian diets can provide quality protein by \nappropriate combination of cereals, pulses, nuts along with recommended level of fish/poultry/meat/egg (flesh foods \nand egg contain all the EAA).\nWhy do we need proteins and EAA?\n Every part of our body including all the organs have | [
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] |
Every part of our body including all the organs have \nproteins. Proteins are essential for many functions such as \nmaking enzymes, hormones, cell membrane components and \ncarrier proteins such as hemoglobin (carries oxygen to tissues). \nProteins are also required to replace tissues that are broken | [
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Proteins are also required to replace tissues that are broken \ndown. In addition to the above, growing children require dietary \nprotein for growth to build muscles and bones. Human body \nrequires only 20 AA. Thousands of different types of proteins \nare made from these 20 AA. Of the 20, nine amino acids are not | [
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are made from these 20 AA. Of the 20, nine amino acids are not \nsynthesized in the body, hence these should be obtained from \nthe dietary sources, and these are termed essential amino acids \n(EAA). A diet with all 20 amino acids, including 9 EAA referred \nto as good quality proteins, is essential in the maintenance of | [
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to as good quality proteins, is essential in the maintenance of \ngood muscle mass.Obtain\x01good\x01quality\x01proteins\x01and\x01\nessential\x01amino\x01acids\x01(EAA)\x01through\x01\x01\nappropriate\x01combination\x01of\x01\x01foods\x01and\x01\navoid\x01protein\x01supplements\x01to\x01build\x01muscle\x01massGUIDELINE\x018\n\x01\x01RATIONALE\nMaintaining\x01good\x01muscle\x01mass\x01is\x01crucial\x01for\x01good\x01health.\x01 | [
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\x01\x01RATIONALE\nMaintaining\x01good\x01muscle\x01mass\x01is\x01crucial\x01for\x01good\x01health.\x01\nConsuming\x01g ood\x01quality\x01protein\x01 (that\x01provides \x01all\x01the\x01\nEAA)\x01and\x01following \x01resistance\x01exercise\x01 routine\x01for\x01greater\x01\nmuscle\x01mass\x01development\x01and\x01preservation.\nICMR-National Institute of Nutrition Dietary Guidelines for Indians | [
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58Why should we maintain good muscle mass and how to \nmaintain?\n• Maintaining higher \nmuscle mass keeps the \nbones strong.\n• Strong and good \nmuscle mass helps joints move freely, and there is less \nstrain on knee or hip joints; and protects joints from \ndamage.\n• Maintaining higher muscle mass improves insulin | [
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damage.\n• Maintaining higher muscle mass improves insulin \nsensitivity and decreases the risk of diabetes, stroke and \nheart attacks. \n• Maintaining higher muscle mass delays ageing.\n• Regular physical activity (including strength exercise) along \nwith a good diet is important for maintaining good muscle | [
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with a good diet is important for maintaining good muscle \nmass and muscle function (ref. Guideline 10).\nHow much proteins do we need? \n• The estimated average requirement (EAR) for protein intake \nis 0.66g of protein per kg/day for healthy men and women.\n• The recommended dietary allowance (RDA) for protein | [
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• The recommended dietary allowance (RDA) for protein \nintake is 0.83g protein/kg/day for healthy men and women \n(requirements of 97.5% of the population). \n• This translates to an EAR of 43g protein/day or RDA of \n54g/day for a person weighing 65kg, regardless of physical | [
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54g/day for a person weighing 65kg, regardless of physical \nactivity or gender. The protein energy (P:E) ratio should be ideally 10% to 15%; that is, 10% to 15% energy should be \nfrom proteins in our daily diet. \n• The required quantity of protein and the PE ratio are easily \nmet from the daily diet, but the challenge is the quality; the | [
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met from the daily diet, but the challenge is the quality; the \ndiets may not provide all the essential amino acids (good \nquality protein). Hence, food-based allowance is the ideal \none for protein recommendation as given below. \nHow to obtain good quality protein from our diet?\n• Of the EAAs, cereals have lower levels of lysine but higher | [
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• Of the EAAs, cereals have lower levels of lysine but higher \nlevels of sulphur-containing amino acids (methionine and \ncysteine). In case of pulses, the reverse is true; pulses have \nhigher levels of lysine and lower levels of methionine and \ncystein. \n• Therefore, an appropriate combination of cereals with | [
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cystein. \n• Therefore, an appropriate combination of cereals with \npulses in the ratio of 3:1 (raw food weight) can meet the \nrequirements of all EAA including other amino acids. \nAddition of 250ml milk in our daily diet can further enhance \nintake of EAA and in meeting the requirements of all the \nEAA. | [
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] |
intake of EAA and in meeting the requirements of all the \nEAA. \n• Non-vegetarians can easily source their proteins from \nrecommended level (700g to 900g/week; marine water \nfish, poultry or lean \nmeat) of flesh food \nor egg consumption. \n• One should be \nphysically active and \nensure that the Maintaining higher muscle mass | [
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ensure that the Maintaining higher muscle mass \nimproves insulin sensitivity and \ndecreases the risk of diabetes, \nstroke and heart attacks. \nRegular physical activity (including \nstrength exercise) along with a good \ndiet is important for maintaining \ngood muscle mass and muscle \nfunction.Table 8.1. Limiting amino acids (AA) in plant foods | [
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-0.04514763504266739,
-0.010556850582361221,
0.020312385633587837,
-0.003073866944760084,
-0.020324725657701492,
0.016922155395150185,
0.009698301553726196,
-0.05539967119693756,
-0.03611019626259804,
0.031303226947784424,
0.06989206373691559,
-0.02035227231681347,
-0.0068005044013261795,
0.040216993540525436,
0.028613418340682983,
0.026506777852773666,
0.10072481632232666,
0.02177664265036583,
-0.01615651696920395,
0.05795035883784294,
0.07670194655656815,
-0.05493703857064247,
-0.03582025319337845,
-0.05164014548063278,
0.060034170746803284,
-0.00007199889660114422,
0.005229553207755089,
-0.050987981259822845,
-0.006100310944020748,
-0.007582996506243944,
-0.0639118030667305,
-0.039511121809482574,
0.058151353150606155,
0.016842836514115334,
-0.015447834506630898,
-0.01524741668254137,
0.0433805026113987,
-0.1273241639137268,
-0.07537277787923813,
-0.05919182300567627,
0.02169213816523552,
0.06461704522371292,
-3.471965470680516e-8,
0.05304579809308052,
-0.034542668610811234,
0.027525747194886208,
0.009272895753383636,
-0.05659453570842743,
-0.054888322949409485,
-0.04567866027355194,
0.025713492184877396,
0.09585712850093842,
-0.022730905562639236,
0.0031398956198245287,
0.09030153602361679,
0.04000481963157654,
0.01304097194224596,
0.06089381128549576,
-0.06308421492576599,
-0.0344531424343586,
0.1052861288189888,
-0.09291902184486389,
-0.03203399479389191,
-0.07156641036272049,
-0.04011180251836777,
-0.04007123410701752,
0.03070496767759323,
-0.008969452232122421,
-0.10482237488031387,
0.07066062837839127,
0.05523311346769333,
0.02881654165685177,
0.03552418202161789,
0.031174181029200554,
-0.017906945198774338,
0.10054793953895569,
-0.00672877999022603,
-0.017330477014183998,
0.04164595529437065,
0.0587342269718647,
0.004044585861265659,
-0.01774783246219158,
0.05644790455698967,
-0.07377614080905914,
-0.020920943468809128,
-0.021177304908633232,
0.01851986162364483,
-0.0027077188715338707,
-0.024151723831892014,
-0.025212444365024567,
0.06811660528182983,
0.0055156429298222065,
0.032442010939121246,
0.01374382060021162,
-0.012505508959293365,
0.004584453999996185,
-0.0028329002670943737,
-0.0642741471529007,
0.05066818743944168,
-0.061828143894672394,
-0.012211167253553867,
0.019570862874388695,
-0.033651746809482574,
-0.018546709790825844,
0.03849535435438156,
0.016313454136252403,
-0.018509820103645325
] |
function.Table 8.1. Limiting amino acids (AA) in plant foods\nNote: A meal containing both pulses and grains supplies all amino acids and is of higher quality than a diet containing pulses alone or grains alone. Compliment with other foods \nto obtain the limiting AALimiting essential \namino acids Foods | [
-0.0626305565237999,
-0.008862496353685856,
-0.00986925233155489,
0.008394932374358177,
0.013838819228112698,
0.0821506530046463,
0.04743751510977745,
0.05025487020611763,
-0.044601403176784515,
0.041733041405677795,
0.13240167498588562,
-0.04871901124715805,
-0.052268531173467636,
-0.06402604281902313,
-0.054951831698417664,
0.013797544874250889,
0.021563665941357613,
-0.0047936332412064075,
-0.10824195295572281,
-0.09411555528640747,
0.09499972313642502,
0.10468929260969162,
-0.013139598071575165,
0.019154295325279236,
-0.004360840190201998,
-0.026686184108257294,
-0.02167137712240219,
-0.0306693147867918,
0.017396029084920883,
-0.0687221810221672,
0.02066042460501194,
-0.013187945820391178,
0.042850300669670105,
0.041466694325208664,
-0.01928311586380005,
0.032514747232198715,
-0.026834603399038315,
-0.08134952187538147,
0.08082970231771469,
-0.010554336942732334,
0.0001206932429340668,
-0.014707500115036964,
0.026384929195046425,
-0.044613782316446304,
-0.05738041177392006,
-0.004634266719222069,
0.030996153131127357,
-0.030287083238363266,
-0.0033297252375632524,
0.039825405925512314,
-0.06422264873981476,
0.06994809210300446,
-0.023547161370515823,
-0.023862767964601517,
0.08431145548820496,
0.0031020373571664095,
-0.024528931826353073,
-0.04200860485434532,
-0.07298900187015533,
0.01874646730720997,
-0.052412405610084534,
-0.047528885304927826,
0.02055644430220127,
0.03942902386188507,
0.0795774906873703,
-0.026189124211668968,
-0.060063134878873825,
-0.027061548084020615,
-0.026462744921445847,
0.0741703137755394,
0.037277042865753174,
-0.057594798505306244,
0.010069270618259907,
0.05283059552311897,
0.08133157342672348,
-0.011401761323213577,
-0.07958637923002243,
-0.037991829216480255,
0.024142496287822723,
-0.03314268961548805,
-0.01667632907629013,
0.03861302509903908,
0.043084386736154556,
0.011426033452153206,
-0.027303176000714302,
0.07793008536100388,
-0.056613240391016006,
-0.013825461268424988,
-0.017516179010272026,
-0.02246790938079357,
0.05380825325846672,
-0.06343270093202591,
0.06837954372167587,
-0.030910218134522438,
-0.019441990181803703,
-0.033851251006126404,
0.0007526513072662055,
-0.15501870214939117,
-0.0456588976085186,
-0.012266500853002071,
-0.045596253126859665,
0.04788054898381233,
-0.011600097641348839,
-0.0059043229557573795,
-0.13319747149944305,
-0.09251993149518967,
-0.047943878918886185,
-0.024259507656097412,
-0.012111310847103596,
0.045097894966602325,
0.018509648740291595,
0.03337615355849266,
-0.006497215013951063,
-0.007299460005015135,
-0.0654895007610321,
0.010067951865494251,
0.09826108068227768,
-0.08667586743831635,
0.05978225916624069,
-0.007156099658459425,
-0.03458137437701225,
0.028353365138173103,
0.017369702458381653,
0.051503680646419525,
-0.019824596121907234,
0.02834085375070572,
-0.030440183356404305,
1.1436214643482143e-33,
-0.0330003947019577,
-0.0856051817536354,
0.015829036012291908,
-0.10478883981704712,
0.04691653698682785,
-0.046543389558792114,
-0.026778284460306168,
-0.046952735632658005,
0.03136180713772774,
0.028187569230794907,
-0.05586918443441391,
0.009142269380390644,
0.026755161583423615,
-0.00976276583969593,
-0.004248998127877712,
-0.05669448897242546,
0.04089140146970749,
0.0631529837846756,
0.07237574458122253,
0.010394941084086895,
-0.024212440475821495,
-0.06978639215230942,
-0.0036936462856829166,
-0.0014409362338483334,
-0.0360255092382431,
0.014346709474921227,
0.02286791242659092,
-0.008262025192379951,
0.054308127611875534,
0.009067852050065994,
-0.01642836071550846,
0.083829864859581,
-0.18586844205856323,
-0.06613285839557648,
0.04835947975516319,
0.0035986017901450396,
-0.04994800686836243,
-0.03788222372531891,
0.03832890838384628,
0.02336728759109974,
-0.009643137454986572,
0.08035378158092499,
0.019703544676303864,
0.029998065903782845,
0.06524621695280075,
0.043562497943639755,
0.01969674602150917,
0.07426546514034271,
-0.009685526601970196,
0.06479296833276749,
0.06459250301122665,
-0.05033184960484505,
0.06094043701887131,
0.03182428330183029,
0.05703793466091156,
-0.036122772842645645,
-0.0664857029914856,
0.008305060677230358,
0.005949288606643677,
0.07018302381038666,
-0.005451186094433069,
-0.05928228050470352,
-0.050889596343040466,
0.035732805728912354,
-0.06853430718183517,
0.008646748028695583,
-0.13286232948303223,
-0.11107279360294342,
0.09341022372245789,
0.0694311335682869,
0.014861554838716984,
-0.06772018224000931,
0.03587067127227783,
0.031515683978796005,
-0.0568370558321476,
-0.05194658786058426,
-0.04903493449091911,
-0.022338028997182846,
-0.07260274887084961,
-0.04104166477918625,
0.0011262553744018078,
0.00178037048317492,
0.01978231407701969,
0.024516001343727112,
-0.10116302222013474,
-0.04668397456407547,
0.015689343214035034,
-0.012350441887974739,
0.01878519542515278,
-0.0659882202744484,
0.01320507563650608,
0.014758244156837463,
-0.0374937541782856,
0.011300681158900261,
-0.037980593740940094,
-2.5862137537807536e-33,
0.021079739555716515,
-0.013499343767762184,
-0.039367273449897766,
0.00037421894376166165,
0.009366102516651154,
-0.0003895613190252334,
0.05120334401726723,
-0.05031459406018257,
0.055507782846689224,
-0.06948273628950119,
0.04694095253944397,
0.06641487777233124,
0.05884263664484024,
-0.06933778524398804,
-0.06796246767044067,
0.026200519874691963,
-0.015285204164683819,
0.04362161457538605,
0.010745585896074772,
0.014052375219762325,
-0.08634580671787262,
0.04654630646109581,
0.05381106585264206,
0.01213775109499693,
0.016747118905186653,
0.0037932530976831913,
-0.058408815413713455,
0.07934249192476273,
0.034393541514873505,
-0.07092803716659546,
0.04093454033136368,
0.008450808934867382,
-0.0924065038561821,
-0.08339641988277435,
-0.020298631861805916,
-0.059194132685661316,
0.0414489284157753,
-0.013563115149736404,
-0.04657585173845291,
0.05675932765007019,
0.09305039048194885,
0.11106204241514206,
0.04421844705939293,
0.04253687337040901,
-0.027076775208115578,
0.046474356204271317,
0.014647038653492928,
-0.057547543197870255,
-0.09830397367477417,
0.010585282929241657,
0.0499107763171196,
-0.054825469851493835,
0.03727194666862488,
-0.0020180705469101667,
0.00779053196310997,
0.07399757951498032,
0.03891390934586525,
-0.025111638009548187,
-0.039649080485105515,
0.004317811224609613,
-0.031238658353686333,
0.008645648136734962,
0.02893698215484619,
0.038669731467962265,
-0.0012097685830667615,
0.0023111230693757534,
0.02251751907169819,
-0.006240152288228273,
0.054630618542432785,
0.06642057746648788,
0.06854445487260818,
0.005338206887245178,
0.11779095232486725,
0.06650054454803467,
-0.04797402396798134,
-0.0225213635712862,
-0.07514093816280365,
-0.05298663675785065,
0.0076277488842606544,
-0.01795061305165291,
-0.07784724235534668,
-0.011462895199656487,
-0.018241778016090393,
0.028003333136439323,
-0.01062063779681921,
-0.03017331101000309,
-0.009716623462736607,
0.03429330140352249,
-0.006826129276305437,
0.10120796412229538,
-0.06482943147420883,
-0.08411936461925507,
-0.030082952231168747,
0.1032051369547844,
0.038705673068761826,
-3.076462817830361e-8,
0.052967313677072525,
-0.08309250324964523,
-0.047285210341215134,
-0.005761605221778154,
0.015517470426857471,
-0.01307364460080862,
0.035576656460762024,
-0.017517754808068275,
0.07058914005756378,
-0.01434013806283474,
-0.03419431671500206,
0.10667319595813751,
0.020750345662236214,
0.08494385331869125,
0.03860149160027504,
0.027590442448854446,
0.09547270834445953,
0.028659841045737267,
-0.07099469751119614,
-0.024743372574448586,
-0.06454481929540634,
0.045790962874889374,
-0.08661168813705444,
-0.030338598415255547,
-0.020192982628941536,
0.008787206374108791,
0.022889424115419388,
0.055175356566905975,
0.05042800307273865,
0.011491810902953148,
0.03009345568716526,
0.05539446324110031,
0.13678552210330963,
-0.04838774725794792,
0.0007339875446632504,
0.05483243614435196,
0.05225307494401932,
-0.008766492828726768,
-0.010346847586333752,
0.03603791818022728,
-0.04220542311668396,
-0.08152303844690323,
-0.029569797217845917,
-0.004737982992082834,
-0.020668920129537582,
-0.017989739775657654,
-0.01208568550646305,
0.048545874655246735,
-0.027835354208946228,
0.059296827763319016,
0.051358453929424286,
0.07644466310739517,
0.016365015879273415,
0.015289025381207466,
-0.08095558732748032,
0.002463187091052532,
-0.016228800639510155,
-0.11520276963710785,
-0.004251405131071806,
-0.03234580159187317,
0.06573744863271713,
0.05733286216855049,
0.04266182705760002,
0.04265737906098366
] |
to obtain the limiting AALimiting essential \namino acids Foods\nPulses, chickpea & beans which are rich in lysine, threonine and \ntryptophan Lysine, Threonine, \nTryptophanGrains \n(cereals, millets)\nCereals, millets, nuts and seeds which are rich in methionine Methionine Pulses \nPulses, chickpea, beans (kidney beans, cowpeas) Lysine Nuts/seeds | [
-0.050680145621299744,
-0.053661245852708817,
-0.011279523372650146,
0.02688293159008026,
0.03392511606216431,
0.012118838727474213,
0.028034808114171028,
0.09376929700374603,
-0.06546936184167862,
-0.016455814242362976,
0.05016547441482544,
-0.035610493272542953,
-0.04459918290376663,
-0.040765535086393356,
-0.02773306891322136,
0.007853157818317413,
0.07393310219049454,
0.00831430684775114,
-0.11279270052909851,
-0.10444974899291992,
0.09825576096773148,
0.051894932985305786,
0.00811191275715828,
-0.0010521893855184317,
-0.02257291041314602,
-0.013384574092924595,
-0.022868290543556213,
-0.06009598821401596,
0.053441718220710754,
-0.08908429741859436,
0.026030538603663445,
-0.011437298730015755,
0.07679688185453415,
0.0057779052294790745,
0.0009054968832060695,
0.050125062465667725,
-0.030466537922620773,
-0.06890863180160522,
0.13384661078453064,
-0.03808395564556122,
0.02834048680961132,
-0.0041611590422689915,
0.03451678529381752,
0.005904327612370253,
-0.04030197486281395,
-0.02703058160841465,
-0.02866523340344429,
-0.00503256032243371,
0.05850804224610329,
0.0014248901279643178,
-0.13418851792812347,
0.03181224688887596,
0.0018040521536022425,
0.026965750381350517,
-0.0004090145230293274,
-0.0661013051867485,
-0.10694889724254608,
0.029718579724431038,
-0.02496510185301304,
0.03660712391138077,
-0.0580047108232975,
-0.04179747402667999,
-0.023261431604623795,
-0.05802580341696739,
-0.018519217148423195,
-0.07322964817285538,
-0.023713000118732452,
0.06493554264307022,
0.0822761282324791,
0.07441112399101257,
0.04582107812166214,
-0.02895265817642212,
-0.003858717856928706,
0.021407952532172203,
0.025296250358223915,
0.039299216121435165,
-0.026485485956072807,
-0.0619378387928009,
0.01245970744639635,
-0.0372135303914547,
-0.034808527678251266,
-0.0005825168336741626,
0.025412453338503838,
0.040670815855264664,
-0.03465011343359947,
0.06590855866670609,
-0.06814496964216232,
0.09605400264263153,
-0.015500178560614586,
-0.029843898490071297,
0.06059494987130165,
-0.08597876131534576,
0.02260122261941433,
-0.030853882431983948,
0.03329453244805336,
-0.029538605362176895,
-0.013993989676237106,
-0.14543552696704865,
-0.05407153442502022,
-0.02784653939306736,
0.032795801758766174,
0.01756236143410206,
0.014980848878622055,
0.003513654926791787,
-0.0886397734284401,
-0.06464320421218872,
-0.010384987108409405,
-0.023464040830731392,
0.0436696857213974,
0.06141547113656998,
0.02684079483151436,
0.034387845546007156,
0.02386184222996235,
0.02600492164492607,
-0.022376971319317818,
0.06352326273918152,
0.062244996428489685,
-0.09997503459453583,
0.03993457928299904,
-0.021571114659309387,
0.04493129998445511,
-0.033502247184515,
0.05959831550717354,
-0.01364891231060028,
-0.02853112481534481,
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59protein consumed is utilized (muscle atrophy sets in with \nlow physical activity).\nWill just protein consumption help build muscle mass? \n• No, the dietary protein is not utilized efficiently even if one \ntakes high proteins of good quality without adequate \ncarbohydrate and fats in the diet. Hence, adequate energy | [
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carbohydrate and fats in the diet. Hence, adequate energy \nfrom carbohydrates and fats is essential for dietary amino \nacids (proteins) to be utilized for muscle mass synthesis and \nfor amino-acid related functions in the body. \n• In addition, without adequate physical activity, proteins are \nunlikely to be used for muscle building. One should be | [
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unlikely to be used for muscle building. One should be \nphysically active and perform strength exercises and ensure \nthat the protein consumed is utilized (muscle atrophy sets \nin with low physical activity).\nHow do vegans get enough protein?\n• Vegans eating varied diets containing vegetables, beans, | [
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• Vegans eating varied diets containing vegetables, beans, \ngrains, nuts, and seeds will have no difficulty in obtaining \nenough protein from regular diet.\n• Appropriate combination of cereals with pulses in the ratio \nof 3:1 (raw) is the most efficient way to obtain all the nine \nessential amino acids from a vegan diet. | [
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essential amino acids from a vegan diet. \nWhat are the sources of proteins?\n Dietary proteins can be derived from plant and animal \nsources. Some proteins, especially animal source (meat, \npoultry, fish, egg and milk) proteins contain all twenty amino \nacids, including nine EAA, required to make new proteins in the | [
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acids, including nine EAA, required to make new proteins in the \nbody. Pulses such as lentils, green gram, horse gram, black \ngram, chickpeas, kidney beans, cowpeas, soyabean and green \npeas are all rich sources of proteins. Nuts and seeds such as \nalmonds, pistachios, cashews, walnuts, hazelnuts, chia seeds, | [
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almonds, pistachios, cashews, walnuts, hazelnuts, chia seeds, \npumpkin seeds, flax seeds, and sesame seeds also contain \nsubstantial quantity of protein. \n Flesh foods, eggs and milk are good sources of quality \nproteins. Pulses are very important sources of protein in \nbalanced vegetarian Indian diets. Protein obtained from pulses | [
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balanced vegetarian Indian diets. Protein obtained from pulses \nis less expensive compared to meat-based, eggs or milk proteins. Protein quality of a diet is enhanced when pulses are \neaten in combination with cereals or cereals are eaten in \ncombination with flesh food, eggs or milk. Pulses are low-fat | [
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] |
combination with flesh food, eggs or milk. Pulses are low-fat \nand high-fibre foods and also contain important vitamins and \nminerals like iron, potassium, zinc and magnesium.\n Most of the vegetarian foods have a protein digestibility \nrange of 70%–85% and a balanced vegan diet for a moderately | [
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range of 70%–85% and a balanced vegan diet for a moderately \nactive man, provides more than 80g crude protein/day. This \ntranslates to approximately 60g of quality protein that meets \nthe requirements of all the EAAs. \nWhat are protein powders or protein supplements?\n Protein powders are made from either eggs or dairy milk | [
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Protein powders are made from either eggs or dairy milk \nor whey (a byproduct of cheese or paneer) or plant sources such \nas soyabeans, peas and rice. Some protein powders, marketed \nin packages as protein supplements, contain protein from \nmultiple sources. Protein powders may also contain added | [
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multiple sources. Protein powders may also contain added \nsugars, non-caloric sweeteners and additives such as artificial \nflavoring, hence, are not advisable to be consumed on a regular \nbasis. Whey protein is rich in branched chain amino acids \n(BCAAs). Recent evidence suggests that BCAAs may increase | [
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(BCAAs). Recent evidence suggests that BCAAs may increase \nthe risk of certain non-communicable diseases (NCDs). As \nmentioned above, adequate non-protein energy from \ncarbohydrate and fat is essential for dietary proteins/AA to be \nutilized for protein synthesis and for related functions in the | [
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utilized for protein synthesis and for related functions in the \nbody. Consuming high level of protein, especially in the form of \nprotein supplement powders, is therefore not advisable. \n Many athletes consume very high amounts of protein, \noften as protein powders. Protein requirements are not as high | [
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often as protein powders. Protein requirements are not as high \nas commonly perceived. In fact, research findings indicate that \ndietary protein supplementation is associated with only a small \nincrease in muscle strength and size during prolonged \nresistance exercise training (RET) in healthy adults; and protein \nintake levels greater than | [
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intake levels greater than \n~1.6g/kg/day do not \ncontribute any further to \nRET-induced gains in \nmuscle mass. Consuming high level of \nprotein, especially in the form \nof protein supplement powders \nis not advisable. \nICMR-National Institute of Nutrition Dietary Guidelines for Indians | [
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60Most athletes can get the recommended amount of \nprotein through food alone, without the use of supplements. \nProtein powders are not required. Moreover, prolonged intake \nof a large amount of protein is associated with potential \ndangers, such as bone mineral loss and kidney damage. As can be seen from the table 8.2, all the amino acids can | [
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be easily met if one consumes a healthy balanced diet, whether \nvegetarian or non-vegetarian. Appropriate combination of \ncereals: pulses in a ratio of 3:1 or by substituting 30g of \nrecommended level of pulses with 80g meat per day would \nimprove quality of protein to fulfill the needs of a normal \nperson. | [
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0.019547004252672195,
0.034473955631256104,
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] |
improve quality of protein to fulfill the needs of a normal \nperson.\nTable 8.2. Essential amino acid profile of vegetarian and non-vegetarian diets\n “ICMR-NIN, My Plate for the Day”\nProtein (mg/g) from \nnon-vegetarian* dietProtein (mg/g) from \nvegetarian dietICMR-NIN, 2020 Nutrient\nrecommendation\n(mg/g protein)Amino acids\n24.8 24.1 15 Histidine | [
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0.030345065519213676,
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0.012055517174303532,
0.0029190939385443926,
0.012053566053509712,
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0.0007137919310480356,
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0.09490255266427994,
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0.0037181361112743616,
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0.036496352404356,
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0.006306009832769632,
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] |
recommendation\n(mg/g protein)Amino acids\n24.8 24.1 15 Histidine \n42.8 41.2 30 Isoleucine \n86.6 84.0 59 Leucine \n50.0 49.0 45 Lysine \n18.8 17.2 16 Metheonine \n12.4 11.2 6 Cysteine \n31.2 28.4 22 Methionine + Cysteine \n37.8 35.5 23 Threonine \n89.6 87.9 38 Phenylalanine + Tyrosine \n11.3 10.8 6 Tryptophan \n53.4 51.3 39 Valine | [
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11.3 10.8 6 Tryptophan \n53.4 51.3 39 Valine \nICMR-National Institute of Nutrition Dietary Guidelines for Indians | [
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61\nPOINTS TO REGISTER\n• Cereals have lower levels of lysine and higher levels of \nsulphur-containing amino acids (methionine and cysteine). \nThe reverse is true for pulses.\n• Combining cereals with pulses in the ratio of 3:1 will improve \nthe quality of protein in a meal. \n• Most athletes can get the recommended amount of protein | [
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• Most athletes can get the recommended amount of protein \nthrough appropriate selection of food items. Protein \npowders are unnecessary and can cause harm. \n• Prolonged intake of large amount of protein powders or \nconsumption of high protein concentrate has been \nassociated with potential dangers, such as bone mineral \nloss and kidney damage. | [
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loss and kidney damage. \n• Non-vegetarians can meet their quality protein needs by \ntaking recommended level of fish/poultry/meat/egg. | [
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62Adopt\x01a\x01healthy\x01lifestyle\x01to\x01prevent\x01\nabdominal\x01obesity,\x01overweight\x01and\x01\noverall\x01obesity\x01\n·Marked increase in the prevalence of abdominal obesity \n(increased waist circumference), overweight, and obesity \namong all the age groups in rural and urban areas has \noccurred in the last few decades. | [
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occurred in the last few decades. \n·About 25% of Indians are either overweight or obese. \n·Excess energy intake and reduced physical activity leads to \nexcess accumulation of fat in the body. \n·Individuals with abdominal obesity (adiposity) and overall \nobesity are at an enhanced risk of lifestyle diseases (chronic | [
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obesity are at an enhanced risk of lifestyle diseases (chronic \nnon-communicable diseases-NCDs) including type 2 \ndiabetes, fatty liver disease, gallstones, joint disorders \n(osteoarthritis), hypertension, other cardiovascular \ndiseases, certain cancers, and psycho-social problems. \n·As age advances, one needs fewer calories each year as the | [
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