Protein is very important to our health. There are thousands of protein in human body, which participate in various enzymes, hormones, antibodies and so on, which constitute human body structure, muscles and metabolism. But protein can't be transformed from fat and carbohydrates. It must take raw materials from food. Protein of human body is composed of 20 kinds of amino acids in a certain proportion, of which 8 kinds cannot be synthesized by human body and must be obtained from food. These are essential amino acids, including lysine, tryptophan, phenylalanine, methionine, threonine, isoleucine, leucine and valine. We call protein, which contains all eight essential amino acids, a high-quality protein.

There are many foods rich in high-quality protein, which can be summed up in six words: fish and shrimp, eggs and milk beans.

Fish and shrimp are representative of low-fat and high-protein foods, and the protein content is between 15 ~ 20%, which is easy to be absorbed. Most fish are low in fat, and a few are high in fat, such as salmon and saury. However, the fat of fish is mainly unsaturated fatty acids, especially EPA and DHA, which is very helpful to cardiovascular and cerebrovascular health and brain health.

All kinds of lean meat are rich in high-quality protein, including livestock meat and poultry meat. Pork, beef and mutton have higher fat content, while poultry meat has lower fat content. But it is a good source of protein as long as it is eaten in moderation.

The only worrying thing about V eggs is that the cholesterol content of yolk is relatively high. In fact, cholesterol in food has little effect on human cholesterol level, so it is no problem to eat one or two whole eggs every day. The key is that it is convenient to eat eggs, which is most suitable for breakfast.

Dairy products, especially milk and yogurt, contain about 3% protein and are rich in calcium. Drinking a cup of breakfast every day is the standard of healthy breakfast.

These are all animal proteins. In fact, there are high-quality protein in plants, among which soybean protein is the representative. All kinds of bean products are rich in soybean protein, which is suitable for breakfast with soybean milk and dried incense. In addition, bean products are rich in soybean isoflavones, which are of great help to cardiovascular and cerebrovascular health and bone health.

The protein of most staple foods is often incomplete, but the protein content of quinoa, naked oats and oats is relatively high, and the essential amino acids are complete. Quinoa, in particular, is called the meat in the staple food.