How One Can Create A Complete Or High Quality Protein Intake To Grow Taller And Build Lean Muscle
We have been led to believe that any meat is a good protein source. Wrong! Cured ham has only 16 percent protein; hot dogs, only 7 percent, less than dried skim milk, which has over 34 percent, or sunflower seeds with 27 percent; lentils have more than 23 percent protein. And while all we need to satisfy our protein needs is a 8 ounces of complete high-quality protein a day, we are getting far more than that. It is understood that incomplete proteins alone do not provide an adequate diet. But one can create complete, or high-quality, proteins by combining foods so that those that are low in some amino acids are eaten together with ones that are high in those same acids.
These complementary proteins-all from plant sources-are in this way completed and so can supply protein needs quite nicely. You just have to know how. Soy beans, for example, are low in the amino acid tryptophan, but high in lysine. To enhance their biological values to grow taller, combine them with complementary proteins like nuts, grains, and seeds, which are low in lysine but high in tryptophan.
In countless combinations, they can make satisfying, delicious dishes. Tofu, for example, made by curdling soy bean milk and packing the solids in layers of cloth, has a protein value-in terms of completeness, digestibility and other factors-only slightly less than animal flesh. It can be made even higher in quality by combining it with grains such as brown rice. Soy bean sprouts and soy flour can also be used in cooking to enhance the complementary values of other foods.
Other legumes, like chick-peas, lentils, and various kinds of beans, are low in certain amino acids, but high in others. They also can be combined with grains, nuts, and seeds to form complementary proteins of high nutritional value to grow taller. Consider, after all, how the rest of the world, which has not had the luxury of high meat diets, subsists. Central American and Caribbean nations use beans and rice as staples. Middle Eastern countries combine sesame paste with chick-peas, while Italians mix lentils, chick-peas, and other beans with pasta. Grains and cereals make ideal complements to legumes because they are generally high in tryptophan and low in isoleucine and lysine.
Grains and cereals supply half the world's protein and are great sources of fibre, too. They do not need to be complemented with meat products to raise the protein values. The myth has been that cereals, grains, and seeds are incomplete, poor sources of protein even when combined. This is false. When you combine grains, seeds and legumes, you can easily exceed animal protein quality to grow taller and rebuild numerous tissues.
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