There are five major categories of sources of high-quality protein:
Fish, broadly all seafood and aquatic products
Meat, broadly all poultry and livestock meat
Eggs, broadly all eggs
Milk, broadly all dairy products
Soybeans, broadly all soy products
Besides the simplicity of knowing who's high in protein, it is recommended to know how much of each should be eaten, because as good as each food is, too much of it is not good.
Fish, meat, eggs, milk and beans should be eaten how:
Fish: 40-75g, about a handful per day
Most are high in protein and low in fat.
Potential dangers: Heavy metal enrichment is common, and eating too much at once may cause the body to metabolize too much heavy metal too late, which can cause damage to the body.
Meat: 40-75g, about a palmful a day
①Livestock
Potential danger: Red meat is rich in iron and is an important source of iron. But it can also worsen the incidence of bowel cancer if eaten in excess.
②Poultry
Potential dangers: less iron, but the cancer rate of overuse is much lower than that of red meat.
Eggs: 1 per day
Eggs 1-2 per day is enough, actually only 1 if you follow the dietary guidelines of 40-50g.
Milk: 300ml of milk per day can meet the basic needs, a catty of milk a day is not a problem
If more than this amount of skimmed milk is recommended.
Generally do not need to drink skim milk, because the fat is removed at the same time will also be removed from the milk fat-soluble vitamins, reducing satiety, very unfortunate.
Beans: 25g of dried soybeans per day
Soybean products are very helpful for women to maintain hormone balance, and a large amount of data show that long-term intake of soybean products in moderation also has a role in preventing breast cancer.
These are standardized recommendations, but they are not necessarily accurate for every day.
Based on the 211 Diet's one fistful of protein per meal, it's both tasty and healthy to cross these five categories of high-protein over three meals a day!
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Foods high in protein are eggs, meat, fish and shrimp, dairy, beans and so on.
Common foods containing protein are: eggs 13.3, chicken 19.3, lean pork 20.3, lean beef 20.2, lean lamb 20, carp 17.6, scallop 17.7, shrimp 18.3, milk 3, soybeans 35. eggs and chicken are recommended because of their high protein content, and at the same time more affordable.
So how much protein to eat per person! Ordinary people supplement 1 gram per kilogram of body weight, sports people supplement a larger amount, fat loss people supplement 1.2-1.5 grams per day, muscle gainers supplement 1.6-2.0 grams per kilogram of body weight per day, professional bodybuilding people supplement a larger amount, usually more than 2 grams. Protein is recommended at every meal of the day, and protein can be evenly distributed. Fast absorbing foods can be supplemented after exercise, and slow absorbing foods can be supplemented at several other meals.
Other foods such as grains and vegetables and fruits also contain protein, but in smaller amounts that can be ignored. Everyone has their own body goals to follow based on total calories, and in addition to protein there are carbohydrates and fats.
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Protein is an important substance that makes up the body's muscles, bones, skin, nerves and other tissues, and is an essential nutrient that is indispensable to maintaining human health. Therefore, the lack of nutrition, physical weakness and thin people to gain weight should eat more protein-rich foods. In the daily diet, high nutrition and high protein food is not a lot, mainly the following categories:
Meat including: lamb, dog meat, pork, beef and so on.
Milk includes: goat's milk, cow's milk and so on.
Poultry meat includes: chicken, goose, duck, quail and so on.
Eggs include: eggs, quail eggs, duck eggs and so on.
Legumes include: soybeans, black beans, green beans, mung beans and so on. Among them, soybeans and soy products such as tofu and soy milk are not only high in nutrients but also well absorbed.
Dried fruits include: melon seeds, sesame seeds, almonds, pine nuts, walnuts, peanuts and so on.
In addition, soybean products such as soybean skin, tofu, soy milk, a variety of fish, shrimp and crab protein content is also very high.
One said protein food, many people first thought of high-quality protein food fish protein, that only these are good. In fact, it is not.
High-quality protein food is only the amino acid species and the human body needs to be the most similar, and not the content of high and low. That what food contains protein high it, this problem can be viewed from two aspects, one is the food itself high content, on the other hand because we usually eat a large amount of so we get more protein.
Dried soybeans
Dried soybeans have a protein content of 40%, and it is a high quality protein. Sort of the highest protein content of the ingredient itself. But "Chinese residents dietary guidelines 2016" suggests that we eat soybean food 25g per day, that is, can supplement protein 10g. this value is average, of course, if you eat more every day that relative supplement is also more.
Livestock and poultry meat
Livestock meat protein content of 10%-20%, poultry meat protein content of 16%-20%, high-quality protein, the guidelines recommend a daily intake of livestock and poultry meat 40-75g, the supplemental protein is 4g-15g.
Fish and shrimp
Fish and shrimp protein content of 18%, high-quality protein, the guidelines recommend that We consume 40-75g of fish and shrimp per day, which can supplement protein 7.2g-13.5g per day.
Shrimp is more recommended because it is
high protein and low fat food
, every 100g of sea shrimp contains 16.8g of protein and 0.6g of fat.
If you eat more for the supplemental protein, you won't have to worry about gaining weight or energy too high,
is one of the good sources of supplemental protein.
Grains
Grains are 10% protein, and the guidelines recommend 250g-400g per day, which gives you 25-40g of protein per day.
Eggs
Eggs are 12% protein, and one egg contains about 6g of protein, good quality protein.
2 egg whites can be supplemented with 8g of protein and 0.1g of fat, almost fat-free, is
high-protein, low-fat food, but also dietary supplements one of the best sources of protein.
The above data also shows that the food itself is high in protein on the one hand, if you want to supplement the protein but also pay attention to the amount we usually eat. Such as grain in the protein content is not as dry soybean, fish and shrimp or livestock and poultry, but because of the intake of large quantities, the amount of protein supplementation is also very rich, should not be ignored.
Author: Liu Qian
National public *** second-class dietitian
Hengzheng dietary nutrition + editors, microclasses in charge
Member of the Chinese Nutrition Society
Protein in the body's composition of a variety of important physiological active substances of the composition of the body, involved in the regulation of physiological functions.
Nuclear proteins constitute the cell nucleus and affect cell function;
Enzyme proteins promote food digestion, absorption and utilization;
Immune proteins maintain the body's immune function;
Contractile proteins, such as myosin, regulate muscle contraction;
Lipoproteins, ferritin, and retinol-binding proteins in the bloodstream have the role of transporting nutrients.
Hemoglobin has the function of carrying and transporting oxygen; albumin regulates osmolality and maintains fluid balance; proteins and protein derivatives constitute hormones
The energy ratio of the three major nutrients is very important, both carbohydrates accounted for 50-60%, fats 20-30%, and proteins 10-20%
While proteins are very important, they are not a one size fits all. Eating more of it is good.
The proportion of protein is too high, especially some weight loss and fitness people, even able to reach 50%. Increase the burden on the kidneys, high protein long-term intake often brings an increased risk of many chronic diseases. Under normal circumstances the body does not store protein, so the excess protein must be deaminated and broken down, and nitrogen is excreted in the urine. This process requires a large amount of water, thus increasing the compliance of the kidneys. If too much animal protein is consumed, excessive intake of sulfur-containing amino acids accelerates the loss of calcium from the bones and predisposes to osteoporosis. Also, increased homocysteine intake is a risk factor for heart disease. Excessive protein intake may be associated with some cancers, especially colon, breast, kidney, pancreatic and prostate cancers.
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The word "protein" is derived from the Greek word "proteios," which means "first and foremost," suggesting that proteins are the first and foremost substance in life's activities. It has been proved that the generation, existence and demise of life are related to protein, protein is the material basis of life, without protein there is no life. So what food contains protein? One to sort out for everyone.
Protein quality sources of animal food fish, poultry, meat, eggs, milk.
As animal food is a rich source of protein, but also in daily life the longest intake of high-quality protein the main way. But nowadays life table animal food intake is too much, resulting in excessive protein intake. The 2016 edition of the Dietary Guidelines for Chinese Residents recommends a daily intake of 40-75g of animal and poultry meat, 40-75g of aquatic products, 40-50g of eggs, and 300g of milk and dairy products.
Soybeans are the most important source of protein in plant foods.
Soybeans have the reputation of being the meat that grows out of the ground, and common soybeans include soybeans, black beans, and green beans. The high protein content itself, but also does not contain animal food cholesterol, especially the elderly diet can be used in soybean and its products instead of part of the meat.
Nuts and grains are also sources of plant protein, especially grains due to their high daily intake.
To summarize is that one of the food sources that are high in protein is animal foods and the other is plant-based soy products and nuts. The 2016 edition of the Dietary Guidelines for Chinese Residents recommends a daily intake of soybeans and nuts of 25-35 g. Staple foods are not as high in protein as the first two food groups, but they are one of the main sources of protein in the daily diet because of their high daily intake of staple foods.
Thanks for the official invite. What are all the high-protein foods? Besides meat from livestock and poultry, there is also fish.
What I'm going to focus on are the plant-based ones, such as soybeans and soy products.
There are also legumes such as cowpeas, mung beans, green beans, red beans, beans, peas, fava beans, green beans, red beans, red beans, red beans, red beans, red beans, black beans, green beans, sunflower seeds, pumpkin seeds, watermelon seeds, lotus seeds, and gorgonzola seeds, and so on.
Foods high in protein are suitable for people.
In addition to the necessary nutritional supplements for normal people, patients with wasting diseases need more supplements. For example, tuberculosis, tumors, hepatitis, kidney disease, and postoperative patients. Pregnant women and baby moms also need more supplementation.
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We all know that protein is good and protein is important for the body, so what foods are the main sources of protein?
First of all, the importance of protein again briefly, protein is not only a kind of energy nutrients, can provide energy for the body, more importantly, it is involved in the composition of the body, our body, the cell membranes of each cell, as well as inside the cell, there are proteins, the skin, bones, teeth, hair, muscles and internal organs and other tissues, proteins are also one of the main constituents! Proteins are also one of the main components of all organs and tissues such as skin, bones, teeth, hair, muscles and internal organs, and are synthesized by proteins as the physiologically active components of the body such as hormones, enzymes and immunologically active components. Therefore, once protein is lacking, the body will experience muscle loss, decreased resistance, dry hair, rough skin and anemia and other health problems.
A protein-rich food, mainly lean meat, fish and shrimp and eggs, as well as soy and dairy products, these foods are not only high in protein content, protein amino acid ratio is also more in line with the body's needs, eaten into the digestive absorption rate is also higher.
Staple foods are also a major source of protein, but because they contain protein of average quality, and the country's general staple food is not too little, so there is no need to overemphasize.
Generally speaking, you only need to eat enough of these protein-rich foods such as fish, meat, eggs, milk and soy products to meet the needs of protein intake, eat enough of the standard can be roughly referred to the dietary guidelines, the average adult, the average lean meat and fish and shrimp add up to about 2 taels of meat per day, about 300g of milk, and 1 egg per day.
As long as the above high-protein food intake can basically meet the standard, do not have to worry about their own protein intake is insufficient, there is no need to deliberately go to eat more of these "high-protein foods, after all, these high-protein foods tend to fat and cholesterol content is also quite a lot of eating in moderation, is conducive to the nutritional balance and the supply of protein, and eat more than one may increase the risk of chronic diseases and obesity.
First of all, meat. We often eat the meat of livestock, such as pork, beef, mutton are very good sources of protein, of course, here is the lean meat. Meat is not only rich in protein, but also rich in calcium, iron and fat-soluble vitamins. It is a nutritious food. Ordinary people should eat some meat on a daily basis.
Besides the meat of domestic animals, the meat of other animals is also a good source of protein, such as chicken and duck and other poultry meat. Poultry meat is a little healthier than livestock meat for some people who are obese and suffer from high blood pressure and heart disease.
Fish and other nutrients are also rich and low in fat. Eating fish should be careful to eat less deep-sea fish and large carnivorous fish, as they tend to be enriched with 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. It is a very healthy lifestyle to have and milk regularly when you can.
Legumes are protein-rich plant foods, but the amino acid composition of plant proteins varies considerably from what the body needs, and is not a good source of protein, and is suitable as an alternative and supplement to animal proteins.
Generally: meat, fish, poultry, eggs, nuts, beans
Today, we will focus on eggs.
Eggs: high-quality high protein, brain brain slow aging
Eggs contain protein, fat, lutein, lecithin, vitamins and iron, calcium, potassium and other minerals needed by the human body. Protein amino acid ratio is very suitable for human physiological needs, easy for the body to absorb, the utilization rate of up to 98%, high nutritional value.
1, keep fit
In fact, the fat of the egg are in the yolk, but most of the favorable fatty acids, and contains oleic acid, beneficial to the prevention of heart disease, so eat eggs do not have to be afraid of gaining weight. This is very good for all of you who want to maintain a slim figure of MM.
2, enhance memory
Egg yolks also also contain lecithin, which is essential for brain development, as well as lower cholesterol.
3, prevention and treatment of atherosclerosis
Nutritionists and medical personnel according to the emulsification of lecithin in the egg yolk, the use of eggs to prevent and treat atherosclerosis, and obtained unexpected results.
4, protect the liver
Egg yolk lecithin can promote the regeneration of liver cells, but also can improve the amount of plasma protein, enhance the body's metabolic function and immune function.
5, delayed aging
Eggs contain almost all the nutrients that the human body needs, so it is known as the "ideal nutritional library. Nutritionists call it "complete protein model, insist on eating eggs in moderation, is one of the experience of many long-lived people to prolong life.