For protein, it doesn't matter, and the heating loss is not obvious. However, in order to keep fit, it is best to steam or cook, and cooking is the main recommendation.

First: it is easy to remove the fishy smell of beef and easy to eat.

Second: Some protein can be dissolved in water (into soup) for your second intake.

Third: boiling water does not absorb oil. On the contrary, some oil in beef tissue can be boiled, floated on the noodle soup and skimmed.

From the point of view of nutrition, research shows that normal adults can supplement the decomposition of protein by taking 30-50 g protein from food every day, and maintain the balance of total nitrogen. The minimum physiological requirement of normal adults for protein is to supplement 30-50 g protein every day. Young men need about 56 g in protein and 45 g in protein every day. China Nutrition Society recommended that the daily protein requirement of adults is 80 g.

Fitness people need more protein, a 75 kg exercise.

One crew member160g protein is enough. 150g protein generates 600K of heat.

Calories, just in line with the daily total calorie intake (about 3000 calories) of 20% from protein.

The proportion of.

Excessive calorie intake will affect the fitness effect, easily increase the subcutaneous fat layer, and make the muscle effect not obvious. How many books are there under the thick quilt? Who can tell? Don't you think so?

It is not easy to get150g protein from food. Eat it.

Download a lot of things For people who want to lose weight or have limited appetite, use protein powder instead.

Some foods are a better choice. Pay attention to the following points when arranging diet.

question

1. carbohydrate intake cannot be ignored, because it should be at least in the total energy.

55% ratio.

2. Pay attention to using less cooking oil, because the fat in Chinese cooking is often ignored.

Meaning.

If possible, we should divide a large number of protein people into four or five parts.

The body can only absorb about 30 grams at a time, which is mostly a waste.

4. The more protein, the better. Protein in excess of the required amount will be excreted,

Not only will it increase the burden on the kidneys, but it will also be converted into fat and stored under the skin.

In addition, I'll give you some food protein and calorimeter. Don't eat too much every day.

Food protein Fat Carbohydrate Calories

Noodles (hot) 7.4 1.4 56.4 268

Steamed bread 6. 1 0.2 48 220

Corn Wotou17.23.233191

Soybean milk 4.4 1.8 1.5 40

Tofu (North Tofu) 7.4 3.5 2.7 72

Lean pork 16.7 28.8 1 330

Pig liver 21.34.51.4131

Beef 20 10 172

Mutton 1 1 28.8 0.8 307

Milk 7.8 7.5 9 135

Yogurt (one cup) 8 1 1 150

Chicken 21.52.50.711/

Egg (one) 6 4.8 0.6 70

Grass carp 18 4.3 0 1 10

Carp17.35.10115

Note: 1g protein or carbohydrate contains 4 kilocalories, and 1g fat contains 9 kilocalories.

Heat.

Good luck, Arnold!