There are five main sources of high-quality protein:
Fish refers to all seafood and aquatic products.
Meat generally refers to the meat of all livestock.
Eggs refer to all kinds of eggs.
Milk refers to all dairy products.
Beans generally refer to all bean products.
In addition to simply knowing who is high in protein, I suggest you know how much to eat, because no matter how good each food is, eating too much is not good.
How to eat fish, eggs and milk beans;
Fish: 40-75g, about one palm a day.
Most of them are high protein and low fat.
Potential danger: Heavy metals are common. Eating too much at a time may cause the body to metabolize too much heavy metals, which may cause harm to the body.
Meat: 40-75g, about one palm a day.
① animals
Potential danger: Red meat is rich in iron and is an important source of iron. But if you eat too much, it will also increase the incidence of intestinal cancer.
② Poultry
Potential danger: iron content is less, but the carcinogenic rate of excessive use is far less than that of red meat.
Eggs: 1 egg per day
One day 1-2 eggs is enough. According to the dietary guidelines, 40-50g eggs are actually only 1 egg.
Milk: 300ml of milk a day can meet the basic needs, and a catty of milk a day is no problem.
If it exceeds this amount, skim milk is recommended.
Under normal circumstances, it is not necessary to drink skim milk, because the fat-soluble vitamins in milk will be removed at the same time, which will reduce satiety. It is a pity.
Beans: 25g dried soybeans every day.
Bean products are very helpful for women to maintain hormone balance. A large number of data show that long-term moderate intake of bean products can also prevent breast cancer.
The above is the standard recommended amount, but it is not required to be so accurate every day.
According to protein, the diet of 2 1 1 who eats these five kinds of high protein three times a day with one punch every meal is delicious and healthy!
If you have any other questions, please leave a message ~
I am Tian Xue, a registered dietitian in China. Welcome to Tian Xue's beautiful headlines. Let's eat healthy and beautiful together!
Hello, I'm glad to answer this question for you. I'm Peng Xie, Sepp's fitness instructor.
High-protein foods include eggs, meat, fish and shrimp, milk and beans.
The contents of protein in common foods are: egg 13.3, chicken 19.3, lean pork 20.3, lean beef 20.2, lean mutton 20, carp 17.6, hairtail 17.7 and shrimp18. Eggs and chicken are more recommended, because the protein content is high and the price is more economical.
So how much protein does everyone eat? Ordinary people supplement 1 g per kilogram of body weight, and the amount of exercise is relatively large. People who lose fat should be supplemented with 1.2- 1.5 g per day, and those who gain muscle should be supplemented with 1.6-2.0 g per kilogram of body weight. The number of people who specialize in fitness is larger, generally above 2 g. protein is recommended for every meal every day, and protein can share it equally. After exercise, you can supplement foods that absorb quickly, and other meals can supplement foods that absorb slowly.
Other foods such as cereals, vegetables and fruits also contain protein, but the amount is small and can be ignored. Everyone has their own physical goals. According to the total calories, besides protein, there are carbohydrates and fats.
If you still have questions you don't understand, you can pay attention to us and then send a private message in the background ~
After three years of accumulation of dry goods, 25.6G fitness dry goods data package will be sent for free ~ pay attention to and reply to the "data package" by private message, and receive 25.6G fitness data package for free!
If you work hard enough, this information package will definitely turn you from a small white to a "big cow!" " Come and get the information package!
Protein is an important substance that constitutes human muscles, bones, skin, nerves and other tissues, and is an indispensable nutritional element to maintain human health. Therefore, people who are undernourished, weak and emaciated should eat more foods rich in protein. In the daily diet, there are many foods with high nutrition and high protein, mainly including the following categories:
Meat includes mutton, dog meat, pork and beef.
Milk includes: goat's milk, milk, etc.
Poultry meat includes chicken, goose, duck and quail.
Eggs include: eggs, quail eggs and duck eggs.
Beans include: soybeans, black beans, mung beans, mung beans, etc. Among them, soybean and bean products such as tofu and soybean milk are not only high in nutrients, but also easy to absorb.
Dried fruits include melon seeds, sesame seeds, almonds, pine nuts, walnuts and peanuts.
In addition, the protein content of bean products such as bean skin, tofu, soybean milk and various fish, shrimps and crabs is also high.
When it comes to protein food, many people first think of high-quality protein food fish protein, and think that only these are good. Actually, it is not.
High-quality protein food is only the amino acid type closest to human needs, not the content. So what food is high in protein? This problem can be viewed from two aspects. One is the high content of food itself, and the other is that we get more protein because we usually eat more.
Dried soybean
The protein content of dried bean curd is 40%, which is a high-quality protein. Protein content is the highest in the ingredients themselves. However, "Dietary Guidelines for China Residents 20 16" suggests that we should eat 25g soybean food every day, which can supplement 10g protein. This value is average. Of course, the more you eat every day, the more you make up.
Poultry meat
Protein content of livestock meat is 10%-20%, and protein content of poultry meat is 16%-20%, which is a high-quality protein. The guidelines recommend that the daily intake of livestock meat should be 40-75g, and that of protein should be 4g-65,438+05g.
Fish and shrimp
The protein content of fish and shrimp is 18%, which is a high-quality protein. The guide suggests that we should consume 40-75g of fish and shrimp every day, and we can supplement 7.2g- 13.5g of protein every day.
Recommend shrimp because it is
High protein and low fat food
Every 100g of sea shrimp contains protein 16.8g and 0.6g of fat. Eat more to supplement protein, and you won't worry about gaining weight or excess energy.
It is one of the good sources to supplement protein.
food
The protein content of cereals is 65,438+00%, and the guidelines suggest that the daily intake is 250g-400g, and the daily intake of protein is 25-40g.
Eggs (of hens)
Eggs contain protein 12%, and the content of protein in one egg is about 6g, which is a high-quality protein.
Two egg whites can supplement protein 8g, with 0. 1g of fat and almost no fat.
High-protein and low-fat food is also one of the best food sources to supplement protein.
The above data also shows that food itself is high in protein. If you want to supplement protein, you should pay attention to the amount you usually eat. For example, the content of protein in grain is not as good as that of dried soybeans, fish and shrimp, or livestock and poultry, but due to the large intake, the quality of supplementary protein is also very rich, which cannot be ignored.
Author: Liu Qian
National public second-class nutritionist
Balanced diet nutrition+editor-in-chief, micro-class leader
Member of China Nutrition Society.
Protein is composed of many components that have important physiological activities in the body and participate in regulating physiological functions.
Nucleoprotein constitutes the nucleus and affects cell function;
Enzyme protein can promote the digestion, absorption and utilization of food;
Immune protein maintains the immune function of the body;
Contraction proteins, such as myosin, regulate muscle contraction;
Lipoprotein, transferrin and retinol binding protein in blood have the function of transporting nutrients.
Hemoglobin has the function of carrying and transporting oxygen; Albumin regulates osmotic pressure and maintains body fluid balance; Protein and protein derivatives constitute hormones.
The energy ratio of the three nutrients is very important, that is, carbohydrate accounts for 50-60%, fat accounts for 20-30%, and protein 10-20%.
Although protein is very important, it is not good to eat too much.
The proportion in protein is too high, especially for some people who lose weight and keep fit, even reaching 50%. Increasing the burden on the kidneys and long-term intake of high protein will often bring about an increase in the risk of many chronic diseases. Under normal circumstances, the human body does not store protein, so too much protein must be deaminated and decomposed, and nitrogen is excreted through urine. This process requires a lot of water, which increases the compliance of the kidney. If animals consume too much protein and sulfur-containing amino acids, it will accelerate the loss of calcium in bones and easily lead to osteoporosis. At the same time, the increased intake of homocysteine is a risk factor for heart disease. Excessive intake of protein may be related to some cancers, especially colon cancer, breast cancer, kidney cancer, pancreatic cancer and prostate cancer.
We are a team of eggplant nutritionists, spreading correct knowledge for your health. If you think it is reasonable, please praise our efforts! Like forwarding is the best incentive for the original creator. If you have any questions, please leave a message for consultation. The pictures in this article come from the Internet. If there is any infringement, please contact us to delete it in time. Thank you!
The word protein comes from the Greek word proteios, which means "the first important thing", indicating that protein is the first important substance in life activities. It has been proved that the birth, existence and extinction of life are all related to protein. Protein is the material basis of life. Without protein, there would be no life. So what food contains protein? Let's sort it out for everyone.
High-quality animal foods in protein include fish, poultry, meat, eggs and milk.
As an animal food, it is a rich source of protein, and it is also the main way to obtain high-quality protein for the longest time in daily life. However, at present, protein eats too much animal food on the table. The Dietary Guidelines for China Residents (20 16) recommends that 40-75g of livestock and poultry meat, 40-75g of aquatic products, 40-50g of eggs and 300g of milk and dairy products be consumed daily.
Soybean is the "shoulder handle" of protein content in plant food.
Soybean has the reputation of growing meat in the field. Common soybeans are soybeans, black beans and green beans. Protein itself is high, but animal food does not contain cholesterol. In particular, soybeans and their products can replace some meat in the diet of the elderly.
Nuts and grains are also sources of plant protein, especially grains, which are one of the sources of daily protein due to their high daily intake.
To sum up, the food sources with high content of protein are animal food, plant bean products and nuts. Dietary Guidelines for China Residents (20 16) recommended that the intake of soybeans and nuts should be 25-35g per day. Although the content of protein in staple food is not as high as that in the first two categories, it is also one of the main sources of protein in daily diet due to its high intake.
Thanks for the official invitation. What are the high-protein foods? In addition to the meat of livestock and poultry, there are fish.
Bian Xiao focuses on plants, such as soybeans and bean products.
There are also leguminous cowpea, mung bean, mung bean, red bean, edamame, pea, broad bean, mung bean, red bean, black bean, kidney bean, sunflower seed, pumpkin seed, watermelon seed, lotus seed and euryale seed.
High-protein food is suitable for people to eat.
In addition to the necessary nutritional supplements for normal people, patients with wasting diseases need more supplements. Such as tuberculosis, tumor, hepatitis, nephropathy and postoperative patients. Pregnant women and Ma Bao also need more supplements.
I am the author of Wild Vegetables, and I like to discuss how agricultural products are better to eat, more beautiful, more fun, better to use and easier to change money.
The welfare for readers this week is "processing and eating wild vegetables". There are pictures and recipes. If you happen to like them, you can write privately, or pay attention to the recent videos and find a small series to see.
Thank you for reading! Like this article, welcome to pay attention, like and comment! I hope every original article can bring you material and spiritual wealth and pleasure!
Everyone knows that protein is a good thing and protein is very important for health. So, which foods are the main sources of protein?
First of all, let's briefly talk about the importance of protein. Protein is not only an energy nutrient, which can provide energy for the body, but more importantly, it participates in the constitution of the body. Our body contains protein, skin, bones, teeth, hair, muscles and internal organs, and protein is also one of the main components, including hormones, enzymes, immune active components and other physiologically active components. Therefore, once protein is lacking, there will be various health problems such as muscle loss, decreased resistance, dry hair, rough skin and anemia.
Protein-rich foods are mainly lean meat, fish, shrimp and eggs, as well as soybeans and dairy products. These foods not only have high protein content, but also the proportion of amino acids in protein is more in line with human needs, and the digestion and absorption rate is higher.
Staple food is also the main source of protein, but because the quality of protein they contain is average, and China people generally eat too little staple food, there is no need to overemphasize it.
Generally speaking, protein's intake can meet the needs as long as it consumes enough foods rich in protein, such as fish, eggs, milk and bean products. The standard of satiety can generally refer to dietary guidelines. Ordinary adults, on average, add up to about 2 ounces of lean meat and fish and shrimp every day, about 300g of milk, and eggs 1.
As long as the intake of the above high-protein foods can basically reach the standard, you don't have to worry about your insufficient intake of protein, and you don't need to deliberately eat more of these "high-protein foods". After all, these high-protein foods often contain a lot of fat and cholesterol. Eating in moderation is beneficial to the nutritional balance and protein supply, and eating more may increase the risk of chronic diseases and obesity.
The first is meat. The meat of livestock that we often eat, such as pork, beef and mutton, is a good source of protein. Of course, this is about lean meat. Meat is rich not only in protein, but also in calcium, iron and fat-soluble vitamins. This is a nutritious food. Ordinary people should eat some meat every day.
Besides the meat of domestic animals, the meat of other animals is also a good source of protein, such as poultry meat such as chickens and ducks. For some patients with obesity, hypertension and heart disease, poultry meat is healthier than livestock meat.
Fish is rich in nutrition and low in fat. Pay attention to eating less deep-sea fish and large carnivorous fish when eating fish, because they are easy to enrich heavy metals.
Eggs are also a good source of protein, especially eggs, which are cheap, safe and easy to cook.
Milk is also a good source of protein. Drinking milk regularly is a healthy lifestyle.
Beans are plant foods rich in protein, but the amino acid composition of plant protein is quite different from that of human body, so it is not a good source of protein, and it is suitable as a substitute and supplement for animal protein.
General: meat, fish, poultry, eggs, nuts and beans.
Today we mainly talk about eggs.
Eggs: high quality and high protein, brain-strengthening and intelligence-improving, anti-aging.
Eggs contain protein, fat, yolk protein, lecithin, vitamins, iron, calcium, potassium and other minerals needed by human body. The proportion of amino acids in protein is very suitable for human physiological needs, easily absorbed by human body, with a utilization rate of over 98% and high nutritional value.
1, keep fit
In fact, the fat of eggs is in the yolk, but most of them are beneficial fatty acids, and they contain oleic acid, which is beneficial to prevent heart disease. Therefore, you don't have to be afraid of gaining weight when eating eggs. This is very good for MM who wants to keep slim.
2. Enhance memory
Egg yolk also contains lecithin, which is very important for brain development and has the effect of lowering cholesterol.
3. Prevention and treatment of arteriosclerosis
Nutritionists and medical staff used eggs to prevent atherosclerosis according to the emulsification of lecithin in egg yolk, and achieved unexpected results.
Step 4 protect the liver
Lecithin in egg yolk can promote the regeneration of liver cells, increase the amount of human plasma protein, and enhance human metabolism and immune function.
5, delay aging
Eggs contain almost all the nutrients needed by the human body, so they are called "ideal nutrition banks". Nutritionists call it the "complete protein model", insisting on eating eggs in moderation, which is one of the experiences of many longevity people.