PROTEINS

to break down=
to decompose,
to degrade

to fuel=to feed,
to nourish

Which of the following foods has the greatest amount of protein?

How much of your daily intake of calories do you take from protein?
intake=
consumption,  Look at the infographic below and analyze the role of proteins in the
ingestion human body

essential= vital,
fundamental

Protein makes up the building blocks of organs, muscles, skin, and hormones. It
is found throughout the body and every other body part or tissue. Protein makes up the
enzymes that power many chemical reactions and the hemoglobin that carries oxygen
in the blood. At least 10,000 different proteins make the body. Proteins come in many
to result in = to different shapes and sizes. Some are globular (roughly spherical) in shape, whereas
bring about others form long, thin fibers. For example, the hemoglobin protein that carries oxygen
in the blood is a globular protein, while collagen, found in our skin, is a fibrous protein.
Chemically, protein is composed of amino acids, which are organic compounds made
of carbon, hydrogen, nitrogen, oxygen or sulfur. Amino acids are the building blocks of
proteins, and proteins are the building blocks of muscle mass. When protein is broken
sustained= down in the body it helps to fuel muscle mass, which helps metabolism.
persistent

Enzyme - any of various proteins, as pepsin, originating from living cells and capable of producing
certain chemical changes in organic substances by catalytic action, as in digestion.
requirement=
need Collagen - any of a class of extracellular proteins abundant in higher animals, especially in the
skin, bone, cartilage, tendon, and teeth, forming strong insoluble fibers and serving as connective
tissue between cells, yielding gelatin when denatured by boiling.
Macronutrient- any of the nutritional components of the diet that are required in relatively large
amounts: protein, carbohydrate, fat, and the macrominerals.
Legume - a plant that has its seeds in a pod, such as the bean or pea.
Protein is a macronutrient that is essential to building muscle mass. It is commonly found in animal
products, though it is also present in other sources, such as nuts and legumes.  Proteins are an important
building block of a healthy diet.
Protein requirements are complicated because the amount we need changes with age. Infants require
about 10 grams a day; teenage boys need up to 52 grams a day, teenage girls need 46 grams a day, adult
men need about 56 grams a day, adult women need about 46 grams a day. One important exception is
pregnant or lactating women. The recommended intake for them rises to 71 grams of protein a day.
Another way to look at protein requirements is as a percentage of calories. The Institute of Medicine
recommends people get at least 10% and no more than 35% of calories from protein. Most people get
enough protein, but some might do well to add a few additional sources.
Protein is important to many physiological functions from building and maintaining muscle and bone to
keeping cells in good working order. Recent studies suggest that protein makes a meal more satisfying,
which in turn could help people maintain a healthy weight. Increasing protein from 15% to 30% of total
calories and reducing fat from 35% to 20% of calories result in sustained weight loss.
A wide variety of foods, from meat, fish, and dairy to beans, whole grains, nuts, eggs, and vegetables,
contain protein. A meat-eater can easily get all the protein he or she needs. But even vegetarians can meet
their requirements if they choose with a little care. How healthy a protein-rich food is, typically depends
on what else it contains. For example: meat is one of the leading sources of protein. Some meat is also
loaded with saturated fat, which is unhealthy. The healthiest choice is lean meat low in saturated fat. Fish
is an excellent source of protein and the oils contained in fish help protect against heart disease. Eggs are
also abundant in protein, although they also contain dietary cholesterol - up to 185 mg for a large
egg. Plants such as beans and nuts are a particularly wise choice for protein since so many people fall
short on fiber. Both beans and nuts are rich in fiber and plant-based phytochemicals that may help lower
heart disease and cancer risk.
Some studies suggest that plant-based proteins are healthier than animal-based protein. Animal-based
protein is more likely than soy-based protein to raise cholesterol levels.
Many people would do well to tip the balance of their diets away from high-fat meat and toward lean
meats and plant-based protein such as beans and nuts. But in the end, most nutritionists agree the
healthiest approach is to choose from a variety of protein sources. If you watch your weight, try including
a source of protein with every meal. Doing so can help you feel full longer.

I. Answer the following questions:

1. Why are the requirements of protein amounts complicated?

2. What should the daily intake of proteins be at different ages?
3. What does the Institute of Medicine recommend?
5. Why is protein so important?
6. What is the impact of protein on the human weight?
7. What are the main foods rich in protein?
8. What makes a protein-rich food healthy?
9. Are plant-based proteins or animals-based proteins healthier? Why?

II. Find in the article the equivalents of the folowing words:

 to be deficient
 copious
 to decline
  to incline
 thin

III. Match the words from column A with the words from column B

A B
1. lean a. different shapes
2. building b. a healthy weight
3. to power c. sustained weight loss
4. to come in d. meat
5. to fuel e. eater
6. to maintain f. blocks
7. to result in g. saturated fat
8. meat h. fiber
9. to fall short on i. chemical reactions
10. to be loaded with j. muscle mass

IV. True/False:

1. Proteins are important to many physiological functions.

2. Proteins build and maintain fat tissue.
3. Proteins keep body cells in good working order.
4. Proteins are composed of fatty acids.
5. Lean meat is a good source of protein.
6. The amount of proteins the body needs is the same for all ages.

V. Fill in the table below with examples of proteins.

Plant-based proteins Animal-based protein

VI. Fill in the blanks with the words below:

Protein powders

potatoes, added, come, muscle, protein, flavoring, powdered,

loss, ingredients, amount, plants

Protein powders are (1) …………………………. forms of protein that (2) ………………… from (3)
…………………………., such as soybeans, peas, rice, (4) ……………………….., or hemp, eggs, or
milk, casein or whey protein. The powders may include other (5) …………………… such as (6)
……………………. sugars, artificial (7) ………………………., thickeners, vitamins, and minerals. The
(8) ……………………. of protein per scoop can vary from 10 to 30 grams. Supplements used for
building (9) ………………………. contain relatively more (10) …………………….., and supplements
used for weight (11) ……………………… contain relatively less.

VII. Read the information and look up the new words.

Whey - an excellent source of high-quality protein

Whey protein is the protein fraction of whey, which is a liquid that separates from milk
during cheese production. It is a complete, high-quality protein, containing all of the
essential amino acids. In addition, it is very digestible, absorbed from the gut quickly
compared to other types of protein. These qualities make it one of the best dietary sources
of protein available. There are three main types of whey protein powder, concentrate
(WPC), isolate (WPI), and hydrolysate (WPH). Concentrate is the most common type, and
is also the cheapest. As a dietary supplement, whey protein is widely popular among
bodybuilders, athletes, and others who want additional protein in their diet.
a. Write 5 special questions. (What, Why, How, etc)

1. ………………………………………………………………………………………………………..
2. ………………………………………………………………………………………………………..
3. ………………………………………………………………………………………………………..
4. ………………………………………………………………………………………………………..
5. ………………………………………………………………………………………………………..
b. Replace the bold words with the appropriate synonyms.
c. Summarize the information.

VIII. Analyze the protein types. Speak about their importance and functions

Protein types and functions

Role Examples Functions

Digestive break down nutrients in food into small pieces that
amylase, lipase, pepsin
enzyme can be readily absorbed
carry substances throughout the body in blood or
Transport hemoglobin
lymph
Structure actin, tubulin, keratin build different structures, like the cytoskeleton
Hormone
insulin, glucagon coordinate the activity of different body systems
signaling
Defense antibodies protect the body from foreign pathogens
Contraction myosin carry out muscle contraction
legume storage proteins, egg provide food for the early development of the embryo
Storage
white (albumin) or the seedling

IX. Replace the bold words with appropriate synonyms:

Protein is an essential/necesary nutrient, responsible/in charge for multiple/ numerous functions in the
body, including building/ constructional tissue, cells and muscle, as well as making/ produce hormones
and antibodies. All people need/ require protein in their diet/ ration, but if some people do
endurance/resistance sports or weight training they may benefit from / advantage from increasing/
raising their protein intake, as well as factoring it into their training routine at specific times to reap/pick
its muscle-building benefits. Studies/ Researrches also suggest/ propose that as people get older they
may benefit from eating/ consuming more protein because it helps minimize/ decrease the muscle loss
associated with aging. 

X. Use the words in brackets in the appropriate form:

Protein is 1. (essencial for life. It supplies the essential amino acids needed for the 2.
(growing………………… and 3. (maintaining………………….. of the body. It makes up the 4.
(structural components of the cells and tissues. The 5. (requires………………… for protein depends on
the stage of life. As most people consume a 6. (variaty……………….. diet, the quality and 7. (digestion
……………….. of the proteins they eat should not be a concern as long as the total amount of protein
meets their 8. (daily …………………….. needs. People should choose protein-rich foods that not only
provide essential amino acids but also support a 9. (healthy …………………….. and 10.
(sustainable…………….. diet. Protein has long been associated with athletic 11. (performimg)
……………... Protein plays a key role in 12. (help) …………………. to repair and 13. (strengthening)
………………… muscle tissue after exercise.

Video. Different types of proteins. https://www.youtube.com/watch?v=1p0LEWP7r4g

I. Comprehension check. Answer the following questions:

1. Why are proteins an essential part of our diet?

2. Which proteins contain saturated fats?

3. What do good proteins contain?

4. What are the benefits of proteins?

II. Choose the right answer:

1. The basic building blocks of proteins are called
a. essential acids
b. amino acids
c. fatty acids.

2. Proteins contain
 a. 16 amino acids
b. 6 amino acids
c. 26 amino acids.

3. All the "essential" amino acids are found in

a. plant proteins
b. animal proteins
c. grains.

4. The best sources of animal protein are

a. lean meats
b. fatty meats
c. cold meats.

5. Proteins like those found in nuts, beans, whole grains, and soy are a rich source of
a. fiber, vitamins and minerals
b. fiber, oils and starch
c. vitamins, enzymes and collagen.

III. Summarize the ideas from the video.

IV. Writing. Comment on the statement from the video:

When proteins are eaten from smart sources and in sensible portions they are the foundation
of a healthful, balanced diet.

I agree with this statement because proteins are important macromolecules in our body.
Protein makes up the building blocks of organs, muscles, skin, and hormones. It is found
throughout the body and every other body part or tissue. Protein makes up the enzymes that
power many chemical reactions and the hemoglobin that carries oxygen in the blood.

https://www.eufic.org/en/archive/article/what-are-proteins-and-what-is-their-function-in-the-body