2. protein not only provides energy for the human body, but also participates in the repair and growth of muscles, and at the same time can suppress appetite, which is beneficial to fitness and weight loss;
3. protein will not directly cause kidney disease for healthy people. At the same time, if you don't exercise, it is impossible to grow muscles simply by eating protein;
4. Choose to eat high-quality protein (fish, eggs and milk), and appropriately increase the intake of protein during muscle building.
How important is protein?
Protein is an important part of human tissues and cells, and participates in all the processes of our human growth, development and movement.
If we compare the human body to a building, it is our foundation.
Without protein, people would have edema,
Both the immune system and IQ will decline (right! Is IQ).
Protein is an important part of every cell in the human body. Most hair and nails are made of protein.
Your body uses protein to build and repair tissues,
You can also use protein to make enzymes, hormones and other body chemicals.
Protein is an important part of bones, muscles, cartilage, skin and blood.
Whether it's to lose fat or gain muscle, or just for health,
Protein is a daily necessity for us little people.
Protein is needed for cell metabolism. Protein is needed for muscle synthesis.
Protein is needed for body tissue repair. Protein is needed for skin renewal.
What's the use of losing weight and keeping fit in protein?
In addition to supplementing the needs of the human body,
Protein also plays an important role in losing weight and keeping healthy.
At the same time, it is also a necessary part to ensure human health.
Reduce appetite and hunger
Three nutrients in human body (fat, carbohydrate and protein),
It affects our bodies in different ways.
Research shows that the most abundant food in protein,
Can make you feel full, thus reducing excessive food intake,
Protein lowered the level of hunger hormone,
It also adds polypeptide YY hormone,
It can suppress appetite, promote glucose utilization and make you feel full.
Summary: A high-protein diet can reduce hunger and help you consume less calories, which is due to the improvement of the function of weight-regulating hormones.
Enhance muscle mass and strength
Protein is a part of the muscle,
Many studies show that,
Eating a lot of protein helps to increase muscle mass and strength.
If you are exercising, strength training or
When trying to gain muscle and strength,
You need to make sure you get enough protein,
When your body is in a state of disintegration (such as losing weight),
Maintaining a high protein level also helps to prevent muscle loss.
Summary:
Muscles are mainly composed of protein. High protein intake can help you gain muscle mass and strength and reduce muscle loss when you lose weight.
Good for bones
I believe many people have heard a saying that protein (mainly animal protein) is harmful to bones.
This is mainly because people think that protein may cause chronic metabolic acidosis,
This is harmful to bone health, and chronic metabolic acidosis can lead to calcification and accelerate mineral dissolution.
In fact, most long-term studies show that the intake of protein (including animal protein),
Bone mass is positively correlated with bone density.
High protein intake can have a positive impact on bone health through various mechanisms, which is of great benefit to bone health.
People in protein tend to keep their bone quality better when they are older. In protein, enough elderly people have been added.
The risk of osteoporosis and fracture is also low.
This is especially important for women,
They have a high risk of osteoporosis after menopause.
Eating more protein and staying active are good ways to prevent this from happening.
Summary:
As people get older, people who eat more protein will have better bone health, and their risk of osteoporosis and fracture is much lower.
Suppress abnormal appetite
Protein can reduce the desire for supper. It's not that your body needs energy or nutrition.
That is, your brain needs a reward. To put it bluntly, it is greed.
In our cognition, only drugs, alcohol and cigarettes are addictive things.
In fact, people's desire for junk food is exactly the same as their desire for drugs, alcohol and nicotine.
And this desire is difficult to control, but it is not uncontrollable.
It's a good idea to increase the intake of protein.
A study on overweight men showed that increasing his daily intake of protein to 25%,
His appetite will be reduced by 60%, and his desire to eat snacks at night will also be reduced.
The blue bar on the picture is a high protein group, and the red bar is a normal protein group.
As you can see, increasing protein's intake will reduce the strong appetite and craving for snacks.
A study of girls also found that eating a high-protein breakfast will reduce appetite and the chance of eating snacks.
This may be due to the improvement of dopamine function, which is a major brain hormone related to happiness and addiction.
Summary:
Eating more protein has been proved to reduce the craving for supper, and simply eating a high-protein breakfast may have a powerful effect.
Promote metabolism and accelerate fat burning.
The body uses energy (calories) to digest and utilize nutrients in food.
This is called the thermal effect (TEF) of food,
In this respect, protein is higher than fat or carbohydrate (5- 15%),
It has a higher thermal effect (20-35%).
High protein intake has been confirmed,
Can obviously promote metabolism, increase heat burning,
This is equivalent to burning 80 to 100 calories a day.
A study on protein's excessive intake found that,
The high protein group burned 260 more calories a day than the low protein group.
This is equivalent to an hour of moderate-intensity exercise every day.
Summary:
Eating more protein can significantly improve your metabolism and help you burn more calories.
bring down the blood pressure
As we all know, hypertension is the main cause of heart disease, stroke and chronic kidney disease.
Interestingly, in some studies, taking more protein can lower blood pressure.
In the review of 40 controlled trials, the increased protein reduced the systolic blood pressure by 65438±0.76 mmHg on average.
Diastolic pressure decreased 1. 1.5mmhg (26).
At the same time, it was found that besides lowering blood pressure,
A high protein diet can also reduce LDL cholesterol and triglycerides.
Summary:
Some studies show that taking more protein can lower blood pressure, and some studies also show that other risk factors of heart disease have also improved.
Misunderstanding of protein
Protein can damage the liver.
Many people mistakenly believe that high protein intake will damage the kidneys.
Of course, for patients with kidney disease,
It is necessary to limit the intake of protein,
But for people with healthy kidneys,
Protein intake is harmless to the liver,
In fact, many studies have studied this point.
It is found that a high-protein diet is harmless to people without kidney disease.
Bottom line:
It is true that protein will do harm to patients with kidney disease, but it has nothing to do with people with healthy kidneys.
Eat more protein = how much muscle.
Without protein, without those essential amino acids,
Your body really can't repair and grow muscles well,
But if you don't exercise scientifically, you can't grow muscles just by eating protein.
Especially when you are old, aging and muscle atrophy increase your risk of mobility difficulties and falls and injuries.
Aerobic exercise and resistance exercise are both good exercises. They are necessary to help you keep your muscles healthy.
The more you eat, the better.
Dr Douglas Barton-Jones, a professor of nutrition and metabolism at the University of Texas School of Medicine, said:
The average American consumes about 80 to 90 grams of protein every day.
About twice the amount recommended by the National Institute of Medicine.
In terms of exercising muscles and satisfying hunger,
He explained: "There is a limit to how much protein your body can actually use."
For most people, this limit is 25 to 30 grams per meal.
He suggested reducing protein's intake at night and adding some meat or vegetable protein for breakfast.
Not a chunk of beef, beans, rice and other plants, but protein.
All protein are the same.
Protein's smallest unit is amino acid, but in our body, there are eight kinds of amino acids that we can't synthesize ourselves.
Eat it through food every day, so according to the content of these eight essential amino acids, food is divided into high and low levels.
High quality protein
It contains 8 kinds of amino acids, and the ratio is suitable for human needs.
For example, fish, eggs and milk beans are all rich in high-quality protein, among which eggs have the highest score.
Not exactly high-quality protein.
There are all eight kinds of amino acids, but the ratio is not very good, and they can maintain life.
For example, protein in vegetables and protein in grains.
Incomplete protein
There are some foods, eight amino acids can't get together, and eating alone can't sustain life. This is called incomplete protein.
For example: glial protein and collagen in animal connective tissue and skin.
High-quality protein, fish, eggs and milk beans are essential.
The beans here only refer to soybeans and black beans.
All other beans, called miscellaneous beans, have a low protein content.
It is not a high-quality protein, but a coarse grain and staple food.
How to eat high-quality protein?
Protein is an important part of human tissues,
Eating enough protein can not only enhance satiety,
Can promote and accelerate cell renewal and repair,
USDA suggested that protein's intake should be 20-30g per meal.
So how do we eat high-quality protein (fish, eggs, milk)?
How to eat?
Let's focus on the two most important energy components: protein and fat.
Similarly 100g, we choose some common ingredients.
Look at protein, how much fat is there:
Lean beef, fish, shrimp, protein, skim milk.
It is the highest quality food with high protein and low fat, and it is a supplementary artifact of protein.
Chicken breast, peeled duck, lean meat, whole egg, milk.
Protein content is also good. But it is not suitable for eating more.
Fat and lean pork, mutton, chicken with skin, duck, tofu skin
The fat content is high, and the supplementary value of protein is reduced, so it is a fattening food.
How much to eat?
With the above concept, protein's routine is supplemented, which is more clear.
China residents' dietary pagoda tells us what to eat every day:
According to the dietary pagoda,
The recommended amount of meat, aquatic products and bean products decreased.
Officials also stressed that these foods should be in moderation.
Let's sum up, how much protein will be provided by various high-quality protein sources:
The bad news is that there are really not many kinds of food you can eat every day.
The good news is that you can eat all five kinds every day.
The total amount is still very full.
Eat according to the recommended amount, through fish, eggs, milk beans,
Daily intake of high-quality protein: about 45g.
The daily staple food can be paired with coarse grains and flour and rice.
According to the recommendation of the Nutrition Society, it is about 200g per day (no more than 400g).
If you eat this way, you can get about 20g of protein.
Daily vegetables, every 500g, can provide about 5g, well, not much.
So 45+20+5=70g.
Protein, staple food and vegetables, not so good.
But with the high-quality protein among fish, eggs and milk beans,
Can greatly improve the absorption and utilization efficiency.
According to the weight per kilogram, protein needs 1- 1.2g, 70g is enough.
Eat more protein to gain muscle.
If we do muscle strength training,
That is, based on the above dietary principles,
Increase foods with high protein and low fat to avoid obesity caused by fat.
It can also supply protein for muscles.
The best choice is: egg white, almost no fat.
A relatively pure and effective source of protein.
An egg white, about 6g protein.
After training, 2-4 capsules can meet the needs.