1, milk
Milk is a common drink in our life, which contains high-quality protein and calcium. It can not only promote the growth of bones, but also make the body stronger.
Step 2 eat beans
Beans contain a lot of protein, especially soybeans. Results The study found that as long as you drink 200ml of soybean milk every day, you can supplement 8.8g of protein for the human body. Soymilk is affordable and easily accepted by the public. Therefore, male friends can eat beans to supplement protein properly every day, but they must control the amount.
3. Tofu
Tofu is also a kind of bean products, which contains more protein than lean meat and does not contain any fat. But for pregnant men, it is still necessary to control the amount of tofu. Eating too much may affect reproductive function.
4. Boiled eggs
We usually use soybean milk with boiled eggs. Egg protein contains a lot of high-quality protein, which can provide a lot of nutrients for human body and is easy to digest and absorb. But be sure to control the amount of eggs and never eat too much, because egg yolk contains a lot of oil. Eating too much may lead to high cholesterol, which may lead to heart disease.
5. Beef
Beef has the highest content of protein among all meats. Eating raw beef can increase muscle, but don't fry it too hard when eating beef, otherwise it will lead to a large loss of protein, so just cook it moderately.
6.fish
Protein in fish is very rich, almost comparable to beef. The meat quality of fish is very delicate and easy to digest and absorb.
7. Corn and wheat
Corn and wheat are common coarse grains in life. As long as soybean, wheat and corn are eaten together, the protein in food can be improved, and the utilization rate can be as high as 80%.