Nutritionists say that protein's supplement depends on two aspects: first, age, young people have 1~2 eggs a day, and the elderly have 3~4 eggs a week, preferably only half an egg yolk; The second is the amount of exercise. It is generally believed that healthy adults need 0.8 grams of protein per kilogram of body weight every day. 18~45 years old male, engaged in extremely light manual labor, with a daily protein supply of 70g; If you are engaged in extremely heavy manual labor, you need 1 10g.
Excess protein can't be absorbed and utilized by human body. On the contrary, it will increase the burden on organs such as liver and kidney. Long-term high-protein diet can also lead to abnormal liver and kidney function, resulting in "protein poisoning syndrome", which is characterized by abdominal distension, dizziness, limb weakness and other symptoms.
It is not good to eat only egg yolk or egg white. Protein not only exists in egg white, but also contains a lot of high-quality protein, as well as cholesterol, fat, various minerals and vitamins, and its nutritional value is very high. Only by eating together can we provide rich nutrition.
Extended data
The most suitable diet after exercise
1, carbohydrate
Carbohydrates can provide energy for the body. Some foods with high carbohydrate content (such as grains, buckwheat, fruits and vegetables) can replenish energy to muscles during exercise. They contain various important nutrients, such as vitamins C and A, and antioxidants which are very important for maintaining the health of cells in the body.
2. protein
Protein is an essential component in building human muscle tissue. Although most sports enthusiasts don't need protein like carbohydrates, it is necessary to supplement protein.
3. graham crackers with cheese and raisins
Graham crackers with cheese and raisins, oatmeal with fresh strawberries, low-fat yogurt with nuts and dried fruits, whole wheat bread with mashed beans and fresh spinach, pasta with fresh tomatoes, carrots and green peppers, sandwiches with black bread, ham and cheese, eggs and whole wheat toast, and fruit salad with melons, blackberries and blueberries. These simple and fast low-calorie food combinations can help replenish physical strength and provide the energy needed by the body before and after exercise.
4, edamame
You can buy peeled edamame, or you can spend more than ten minutes preparing it yourself. Boiled edamame in salt water is the best. Half a cup of boiled edamame can provide 8 grams of carbohydrate, 4 grams of dietary fiber and 8 grams of protein, but it only contains 90 calories.
5.yogurt
Before going out to exercise, you might as well throw a small cup of yogurt into your bag. After a few hours, you will find out how smart you are-yogurt is rich in protein and calcium, which is just what your sore muscles need.
6.bananas
During exercise, trace elements will be lost with sweat. Eating a banana after exercise is good for supplementing potassium and sodium. Bananas are also rich in vitamins, which are extremely convenient to carry and eat.
7.beef jerky
Conveniently packaged beef jerky may not be your first choice to lose weight, but it is low in fat and rich in protein. The most important thing is convenient enough.
Refer to People's Network-According to the intensity of exercise, what to eat after supplementing protein's exercise and protein's.