What is a high protein diet? Many people don't know what a high protein diet is. Many people use a high-protein diet. I sorted out the information about what a high-protein diet is. Let's have a look.
What is a high protein diet? 1 high protein diet means that the protein content is higher than the normal diet. When the consumption of protein increases due to diseases, or when the body needs protein for regeneration and repair during the recovery period, it is necessary to increase the supply of protein on the basis of the original diet. In order to make protein better utilized by the organism, it is often necessary to increase the energy intake at the same time, so as to reduce the decomposition energy supply of protein.
I. signs
Patients with obvious emaciation, malnutrition, nephrotic syndrome, burn or trauma before and after operation, patients with chronic wasting diseases, such as tuberculosis, malignant tumor, anemia, ulcerative colitis and other diseases, or the recovery period of other digestive system inflammation. In addition, pregnant women, nursing mothers and growing children also need a high-protein diet.
Second, cater to the principle
High-protein diet usually does not need to be prepared separately, and foods rich in protein can be added to the original diet. For example, add whole meat dishes such as fried pork liver and beef to lunch and dinner, or add meals to dinner to increase the intake of high-protein food.
1, the intake of protein can be increased by 1.5 ~ 2.0g/kg, and the daily intake of adults is 100 ~ 200g.
2. The proportion of nutrients is appropriate. Carbohydrate should be appropriately increased to ensure the full utilization of protein, and the daily intake of carbohydrate should be 400 ~ 500 g ... Appropriate amount of fat should prevent the blood lipid from rising, and the daily intake of fat should be 60 ~ 80g. The daily total energy intake is about 12.54MJ(3000kcal).
3. Increasing calcium supply and high protein diet can increase urinary calcium excretion. Long-term intake of this diet is prone to negative calcium balance. Therefore, the supply of calcium should be increased in the diet, such as choosing milk and beans rich in calcium.
4. Adequate vitamins and long-term high-protein diet will increase the demand for vitamin A, and the storage of vitamin A in the liver of malnourished people will usually decrease, so it is necessary to supplement it in time. B vitamins closely related to energy metabolism should be sufficient, and anemia patients should also pay attention to supplementing foods rich in vitamin C, vitamin K, vitamin B 12, folic acid, iron and copper.
5, gradually increase the intake should be gradual, and timely adjustment according to the condition, depending on the needs of the condition, can be combined with other therapeutic diets, such as high-energy and high-protein diet. The recommended dietary energy/nitrogen ratio is 0.42 ~ 0.8 MJ (100 ~ 200 kcal): 1g, with an average of 0.63 MJ (150 kcal): 1g, so as to reduce the energy consumption of protein and prevent negative nitrogen balance.
Third, food choice.
1. Foods with high quality and high protein, such as lean meat, animal viscera, eggs, milk, fish, beans and their products, and foods with high carbohydrate content, such as cereals, potatoes, water chestnuts and lotus roots. , you can choose, choose fresh vegetables and fruits.
2. The daily reference intake of high protein diet.
Name and quantity of food (g) protein (g) Fat (g) Carbohydrate (g) Energy (kcal)
Grain 450 37.5 3.0 384.0
Lean meat 150 39.4 7.4 2. 1
Fish 50 8.3 2.6
Egg 80 19.0 8.9 1.0
Milk 50014.016.017.0
Dried bean curd10015.03.610.7
Vegetables 350 6.0 2.0 10.8
Fruit 100 0.8 0.2 10.5
Edible oil 25 25
Total 120 68 369 2700
Fourth, matters needing attention
Patients with hepatic coma or pre-hepatic coma, acute nephritis, acute and chronic renal insufficiency and uremia should not use it.
What is a high protein diet? What is a high protein diet?
A high-protein diet means that the content of protein is higher than the normal diet. Generally speaking, food with high protein content is added to the basic diet. The daily dietary protein supply is more than 0.5g/kg body weight/kloc-0.
It is best to eat high-quality food, such as fish, meat, eggs, milk and so on. Protein can supplement in addition to the normal diet. For example, drink a glass of milk or add an egg after breakfast, and add 100- 150g fish or other meat for lunch and dinner. In special periods, you can also add some soy milk and tofu.
Whether it is to gain muscle or lose fat, protein's "supplement" is very important for health. Why?
The role of high protein diet
satisfy
Protein-rich foods have a stronger satiety than vegetables, which can control the intake and prevent people from taking too many calories during the fat reduction period.
Promote muscle repair and growth
Muscle building is a cyclic process of exercise-muscle fiber destruction-protein intake-repair-growth. In the process of muscle building, strength training is particularly important, and strength training will cause continuous fracture of muscle fibers. This requires a lot of protein. The daily protein intake of normal people is 1.2g/ 1kg, which can be increased to 1.5- 1 during muscle gain.
Indirect improvement of basal metabolism
Supplementing protein after strength training can promote muscle repair and growth, and improve the muscle content of human body. The higher the muscle content, the higher the basal metabolism, and the more calories consumed, which is helpful for reducing fat and weight.
Thermal effect of food
Food thermal effect refers to the phenomenon that energy consumption increases due to eating. Among the three nutrient elements, the food thermal effect of fat accounts for about 4%-5% of its thermal energy, carbohydrate accounts for 5%-6%, and protein accounts for 30%-40%. By comparison, it can be seen that the thermal effect of high protein is more lasting and consumes more calories.
be satisfied
Protein foods are more likely to make people feel satisfied, especially meat, which can satisfy our appetite. When we eat well, we will feel better, and when we exercise, we will be more motivated and energetic.
High protein food recommendation
The foods with high content in protein mainly include meat, eggs, fish and soybeans.
Meat: beef (20%), chicken breast (17%), fish (17%) and donkey meat (2 1%).
Eggs: protein accounts for about 14%.
Fish: protein accounts for about 17%.
Soybean: processed beans such as mung beans, kidney beans and tofu.
Make full use of the principle of protein complementarity
The content and proportion of essential amino acids in protein of different foods are different, and their nutritional value is also different. When two or more kinds of food protein are eaten together, the essential amino acids contained in them complement each other, thus improving the mode of limiting amino acids and achieving a better proportion, thus improving the utilization rate of protein and the nutritional value of food protein, which is called protein complementation.
Principle of complementarity:
The farther the biological species of food, the better. For example, the mixture of animal food and plant food is better than the mixture of pure plant food.
The more kinds of collocation, the better;
Eat as close as possible. At the same time, it is best to eat. The residence time of a single amino acid in the blood is about 4 hours, and then it reaches the protein where tissues and organs synthesize tissues and organs. The amino acids of protein in synthetic tissues and organs must arrive at the same time to complement each other and synthesize protein in tissues and organs.
Many people only know that protein needs to be supplemented, but they don't know why and how to supplement it. Only a safe and balanced supplement can maximize benefits and improve the fitness effect!
What is a high protein diet? 3 What does fitness depend on? There are five kinds of high protein foods for you to choose from.
Eating in fitness is not very complicated. If you want to lose fat, you need to control the calorie gap, and what you need to gain muscle is excess calories. The difficulty lies in protein's supplement. How to replenish enough protein under the most economical conditions is a problem faced by many people.
Protein is an indispensable part of our health. It is often said that this aspect tastes terrible. The difficulty lies in the lack of adequate intake of protein, which is more common in the student party. Protein's problems have been bothering many people who keep fit. Here are some more economical foods.
Eggs (of hens)
It is said to be the most common, with high absorption rate and low price. It is inevitable to supplement protein's food with eggs. In Tianjin, the price of ordinary eggs is around 4 yuan /500g, including eleven eggs. Of course, the price of eggs in different regions and varieties will fluctuate to some extent. But it does not affect the nature of cheapness.
milk
Soybean products and dairy products are both representatives of high protein. However, the absorption rate of bean products is slightly lower than that of children's milk. The content of protein in milk per 100ml is about 3.2g Although the content of protein in milk is much lower than that of meat, it is better than simple and quick consumption. Some people are lactose intolerant, which greatly reduces the absorption effect of milk.
Protein powder
In fact, drinking protein powder granules is also a cheaper way to supplement protein. But people who don't understand demonize protein powder. In fact, protein powder is just a way for us to supplement protein, which is not much different from the milk we usually eat with eggs. The price of a barrel of protein powder is around 450, and you can drink about 72 times with a spoonful each time. The converted price is more than six yuan. Relatively cheaper than milk.
chicken breast
Don't have too much chicken breast in the fitness meal, so you will think of it when it comes to fitness. The advantage of chicken breast is that it is much cheaper than beef and mutton, and the protein content is not much different. As for the taste discomfort, it is not a problem in front of the price.
fish meat
In fact, fish is also a kind of meat rich in protein. In terms of price, the price of deep-sea fish such as tuna is generally not very high. The price of a can of tuna is within the acceptable range. If you are not satisfied with the taste of chicken breast, you can consider changing the taste, which is also a good choice.
All the above are acceptable prices, and the food in protein is not low. When there are other foods rich in protein, what to eat varies from person to person. Diet will also promote our absorption of protein. We should know that a food contains so much protein, but we don't fully absorb it. Here is the problem of absorption rate.
Eating is a science. A reasonable diet can make the most efficient use of food, but it is not necessary for non-professional fitness enthusiasts. Protein content in the diet is probably enough. Too demanding is not a life of enjoying fitness.