The most common protein food in our daily life:
1, chicken breast is definitely familiar to fitness enthusiasts, and it is one of the ingredients to help develop muscles. Every 100g contains 24.4g of protein. Chicken is rich in 9 kinds of amino acids, which is beneficial to human digestion and absorption.
2. Cheese Cheese contains 22.7 grams of protein per100g. Cheese is fermented from milk, and its nutritional value is higher than milk. At the same time, cheese itself has high salt content and fat content, so proper consumption is a good choice.
3. saury saury contains protein 18.5g per 100g, which is rich in unsaturated fatty acids and can be eaten with vegetables, which is helpful to improve immunity.
Tofu Tofu is made of soybeans. Besides being rich in plant protein, its digestibility is higher than that of soybean, and it is not only rich in protein. If the cholesterol content is high, tofu can be used instead of proper meat ingredients.
Protein food should pay attention to a problem, avoid burning, otherwise it is easy to produce carcinogens-heterocyclic amines, the content may not be high, but try to avoid burning. Healthy eating is the first priority, especially meat or fish and shrimp.
In fact, eating good protein food can not only meet human needs, improve our immunity and resistance, but also prevent cardiovascular diseases.
Recently, the international blood lipid expert group issued a document stating that eating high-quality protein, especially plant protein and some animal proteins, can prevent heart disease.
It is recommended to eat more plant protein, including soybeans, beans, nuts and other foods, followed by fish, eggs and dairy products, poultry, unprocessed red meat, and processed red meat at the bottom. Experts suggest that for the general population, the daily intake of plant protein should account for more than half of the total protein, reducing the intake of red meat.
Second, eat less red meat.
We often encourage people to eat less red meat and more white meat. The so-called red meat mainly refers to pigs, cattle and mutton. International experts on blood lipids pointed out that red meat increases cardiovascular risk, which is mainly related to its non-protein component, namely saturated fatty acids. Of course, the cooking methods of red meat are also very important. For example, over-oiling, over-salting and over-sweetness will greatly increase the impact of red meat on cardiovascular diseases.
Studies have shown that the risk of stroke increases every day100g; Every increase in red meat 100g increases the risk of stroke 13%. Processing meat every day (processing sausage, ham, sausage, beef jerky, canned meat, cold cuts and sauces, etc. ).) For every 50 g increase, the risk of stroke increases 1 1%.
Third, high-quality protein replaces red meat.
The expert group suggested that in order to reduce cardiovascular risk, poultry meat (peeled chicken, duck and goose meat) or fish meat could be used instead of red meat. These meats mainly contain a large amount of protein, especially fish meat contains unsaturated fatty acids, which have a preventive effect on cardiovascular diseases.
Replacing a portion of red meat with a portion of nuts every day reduces the risk of coronary heart disease by 20% ~ 30%;
Replacing one serving of red meat with one serving of low-fat dairy products every day reduces the risk of coronary heart disease13%;
Replacing one portion of red meat with one portion of poultry meat every day reduces the risk of coronary heart disease19%;
Replacing one serving of red meat with one serving of fish every day reduces the risk of coronary heart disease by 24%.
Using one serving of poultry meat instead of one serving of red meat every day reduces the risk of stroke by 27%;
Replacing one serving of red meat with one serving of fish every day reduces the risk of stroke17%;
Replacing one serving of red meat with one serving of nuts every day reduces the risk of stroke17%;
Replacing one serving of red meat with one serving of low-fat dairy products every day reduces the risk of stroke11%;
Using one full-fat dairy product instead of one red meat every day reduces the risk of stroke 10%.
Fourth, the benefits of high-quality protein.
1, weight control
Studies have shown that protein may help prevent weight gain, which is mainly related to the thermogenic effect and satiety increase in protein. Experts suggest that in order to prevent obesity, the general population can eat 25~43 g of plant protein every day, and the daily intake of animal protein should not be ≥ 42 g.
2. Reduce blood lipids
Experts suggest that in order to prevent hyperlipidemia, you can take 15~52 g of plant protein every day, which can reduce the bad blood lipid of low-density lipoprotein 12%~20%.
Step 3 lower blood pressure
Studies have shown that the more protein is ingested, the lower the blood pressure is; The expert group suggested that the daily intake of 20~50 g of soy protein would help to lower blood pressure.
Step 4 prevent diabetes
If you eat 1~7 servings of red meat or processed meat every week, the risk of type 2 diabetes can be increased by up to 50%. But if you eat 14~68 g nuts every day, it will help prevent diabetes.
Four, "China Dietary Guide"
"Guidelines for the Prevention of Healthy Lifestyle of Cardiovascular Metabolic Diseases in China" emphasizes a balanced dietary pattern, that is, eating a variety of foods. The recommended intake of protein from various sources is as follows:
Eat 300~525 g fish every week, steamed is the best, and even fish are recommended to have less oil and less salt;
Eat 3~6 eggs a week, and at the same time pay attention to the daily dietary cholesterol intake should not be too much, that is, one day 1 egg is no problem, which is different from the cancellation of the upper limit of cholesterol intake proposed by the United States before. Americans believe that there is no limit to the cholesterol they eat every day; However, in recent years, it is still found that excessive cholesterol will increase the risk of hyperlipidemia and cardiovascular and cerebrovascular diseases.
Eat 25 g soybean every day, which can be direct soybean, 125 g tofu or 50 g; Shredded tofu;
Appropriate amount of nuts, 50~70 g per week, especially tree nuts, such as almonds, pistachios, peach kernels, walnuts, etc.
Drink 150~300 g milk every day, which is probably a pack or a bag in ordinary packaging.
You should eat 40~75 g of livestock and poultry every day, and the intake of pigs, cattle and mutton should not be too much.
Of course, today we mainly discussed the protein diet. In fact, a person's healthy diet mainly means a comprehensive diet. In addition to getting enough protein every day, we should also get enough fruits, vegetables, coarse grains and miscellaneous grains to meet the needs of vitamins, minerals, dietary fiber, electrolytes and trace elements. Only in this way can we really eat healthily!