High-Protein Vegetarian Meals for Muscle Growth

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 High-Protein Vegetarian Meals for Muscle Growth   Building muscle is not only for people who eat meat. A well-planned vegetarian diet can provide all the protein your body needs for muscle growth, strength, and recovery. The key is choosing the right foods and eating them in balanced meals. This guide explains high-protein vegetarian meals that support muscle growth, especially for gym-goers, athletes, and active individuals. Why Protein Is Important for Muscle Growth Protein helps: Repair muscle fibers after workouts Build lean muscle mass Improve strength and recovery Reduce muscle soreness For muscle growth, most active adults need 1.2–2.0 grams of protein per kg of body weight per day, depending on activity level. Best Vegetarian Protein Sources Before looking at meals, here are some excellent vegetarian protein foods: Lentils (daal) Chickpeas (chana) Beans (kidney beans, black beans) Tofu and tempeh Paneer (cottage cheese) Greek yogurt Milk and soy milk Eggs (for ovo-veg...
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Kidneys and its functions

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Kidneys and  its functions

Like the liver, kidneys play a vital role in maintaining the body's normal state (homeostasis). There are two kidneys in the human body. The nephron is the basic functional unit of the kidney. Each kidney has about a million nephrons. Each nephron has two main parts.

Each nephron functions independently to produce urine.  This means that over 99 percent of the filtered water, all the glucose and vitamin C, almost all amino acids, sodium and other substances are returned to the blood. But if the intake of salt exceeds the body's needs the excess is excreted and extra water is needed to excrete it.


Functions of Kidneys


The kidneys help to regulate the internal harmony by performing the following functions:

 1. Filtration: The kidneys are the filters through which all dissolved substances pass and selectively absorb those to be retained. Figure 30.1 depicts the urinary system. The end products of protein metabolism (urea, creatinine, uric acid and urates) are removed from blood by filtration to be discarded in urine. Excess of chloride, potassium, sodium and hydrogen ions are also filtered out from the blood. By being selective filters, kidneys try to maintain a constant blood composition and volume.


2. Maintenance of Fluid, Electrolyte and Acid-base Balance. Ions from the blood are secreted into the urine to maintain acid-base balance In this process they monitor the composition and volume of blood and other body fluids. Kidneys maintain fluid electrolyte and acid-base balance as they carry out selective filtration.. 

3. Excretion: The kidneys excrete dissolved unwanted substances filtered out of the blood as urine. 

4. The kidneys help regulate the blood pressure.


5. Kidneys produce erythropoietin (a hormone), which stimulates maturation of red blood cells in the bone marrow.


6. The conversion of vitamin D to its most active form calcitriol occurs in the kidneys. Activated vitamin D regulates the absorption of calcium and phosphorus and thus helps: regulate calcium and phosphorus levels in the blood.


When kidney function is disturbed due to disease or trauma, all the above functions are affected adversely.


Causes of Kidney Disease


Several ailments may cause kidney disorders. These include infection, degenerative changes, chronic diseases (e.g., diabetes mellitus, cardiovascular disorders such as atherosclerosis, hypertension), medications, toxic metal consumption, cysts, renal stones or trauma. Surgery, burns and poisons are some traumas, which may cause kidney damage.


Obesity increases the risk of renal disease. Habitual intake of high protein diet may increase the work of kidneys and cause damage. Reducing weight, decreasing protein intake to normal level can decrease the risk of kidney disease.


The most common cause of renal failure is diabetic nephropathy. Some antibiotics and pain medications may cause renal disease. The normal function of the nephrons, the working unit of kidneys. may be upset by the above ailments..



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