Top ten list of high-quality protein foods
1. Eggs
Mbth: egg
The amino acid composition of eggs is very close to that of human body, and its absorption and utilization rate is very high. An egg of about 50 grams contains 7 to 8 grams of protein, and its protein is easy to digest, so many people like to eat eggs in the morning and a medium-sized egg every day. Its protein intake is equivalent to drinking a box of milk, and it also helps to supplement lecithin, calcium, vitamin A and other nutrients. Eating an egg every day can increase human immunity, and eating eggs is not easy to feel hungry. It is one of the reliable sources of protein, especially protein.
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One of the top ten foods.
2. Milk
Mbth: milk.
Milk is one of the top ten high-protein foods with rich nutrients, suitable composition and easy digestion and absorption, which can provide high-quality protein, vitamins and calcium for human body. Because pure milk is a liquid food, its water content is high, the protein content is generally around 3%, and its digestion and absorption rate is 97%~98%. There are many kinds of dairy products, such as liquid milk, milk powder, yogurt and cheese. After fermentation, lactose, protein and fat are partially decomposed. People who are lactose intolerant can try to drink yogurt instead of milk. It is recommended that each person consume 300 grams of milk or dairy products equivalent to 300 grams of milk every day.
3. Fish
Mbth: fish.
There are many kinds of fish, which can be divided into freshwater fish and seawater fish. They are delicious, tender and nutritious. Some types of fish also have the characteristics of high protein and low fat, which has always been one of the healthy ingredients highly praised by nutritionists, and is a good source of vitamins, minerals and protein. Especially Spanish mackerel, its protein energy supply ratio is as high as 70%, and it is also rich in unsaturated fatty acids such as DHA, which is very beneficial to brain development and cardiovascular health.
4. Shrimp
Mbth: Shirmp
Shrimp is rich in protein, vitamin A, B 1, B2, nicotinic acid, calcium, phosphorus, iron and other ingredients. The protein in the edible part of shrimp accounts for 16~20%, and the fat content is low and most of them are unsaturated fatty acids. Shrimp is rich in magnesium, which plays an important role in regulating heart activity. It is rich in vitamins, calcium, phospholipids and so on, which has a good nutritional supplement effect on children and pregnant women. It is also a relatively high protein food.
5. Chicken
Mbth: chicken.
Chicken is tender and delicious, and there are various cooking methods. Chicken is low in fat, but high in minerals and vitamins in protein. Eating chicken regularly can effectively supplement protein, but it is not easy to cause a lot of fat accumulation and obesity. Chicken is not only the source of high-quality protein, but also the reputation of hypotensive meat. Its rich arginine can promote blood vessel dilation and help maintain blood pressure stability. It is also one of the top ten high-protein and low-fat foods with the functions of invigorating spleen, invigorating qi and nourishing blood.
6. Duck meat
Alias: heron meat
List, brand list Duck is an excellent dish on the table, and it is also an excellent food for people to supplement. The nutritional value of duck meat is similar to that of chicken. The content of protein in duck meat is about 16%, mainly including sarcoplasmic protein and myosin, and the other part is interstitial protein, which is one of the top ten high-protein foods containing water-soluble collagen and elastin, in addition to a small amount of gelatin, and the rest is non-protein nitrogen. Duck meat contains more nitrogen extracts than livestock meat, so duck meat is delicious. Duck meat is a kind of meat containing more B vitamins and vitamin E. The content of potassium in duck meat is high, and the edible part of100g reaches nearly 300mg.
Efficacy and function of duck meat;
In the view of Chinese medicine, most of the food eaten by ducks is aquatic, so its meat is sweet and cold, and it enters the lung, stomach and kidney meridians, which has the functions of nourishing, nourishing the stomach, tonifying the kidney, removing tuberculosis, steaming bone, eliminating edema, stopping dysentery, relieving cough and resolving phlegm.
7. lean beef
Beef is one of the common meat foods. It is rich in protein, amino acids and trace elements. The protein of lean beef is generally above 20%, and the fat content of beef is lower than that of pork and mutton. It is one of the top ten low-fat and high-protein foods around 10%. The amino acid composition of protein in beef is close to the needs of human body, and the proportion is balanced, so it is highly absorbed and utilized by human body. It can provide sufficient nutrition for human growth and development, repair and maintenance of tissues and organs, and improve human immunity. Eating lean beef often is an excellent way to quickly supplement protein.
8. Lean mutton
Mutton is one of the most common meats in the world. The meat quality of mutton is similar to that of beef, but it has less fat and cholesterol than pork and beef. Protein content of lean mutton is about 20%. Mutton is rich in minerals, among which the contents of copper, iron, zinc, calcium and phosphorus are higher than many other meats. The amino acid composition of mutton protein is close to human needs, and it is one of the top ten high-quality foods in protein with high absorption and utilization rate. The contents of lysine, arginine, histidine and threonine in mutton are generally higher than those in other meats.
Efficacy and function of mutton;
Mutton, warm in nature, has the functions of protecting gastric mucosa, nourishing liver, improving eyesight, nourishing blood, warming spleen and stomach, and warming liver and kidney. It has therapeutic and tonic effects on general cold cough, impotence due to kidney deficiency, abdominal cold pain, physical weakness and cold, deficiency of both qi and blood, physical weakness after illness or postpartum, etc. It is most suitable for eating in winter, so it is called winter tonic and is well received by people.
9. Lean pork
Alias: dolphin meat
Pork, as one of the important animal foods on the dining table, contains more intramuscular fat because of its fine and soft fibers and less connective tissue. The protein content of lean pork is about 20%, and the essential amino acid composition needs to be close to the human body. Pork is rich in phosphorus, potassium, iron, magnesium and other elements, which is an important source of mineral elements needed by human body and the ninth food in the food ranking with high protein content. Pork contains trace amounts of water-soluble vitamins. It is recommended to consume 40-75g of livestock and poultry meat every day.
Lean pork calories:
100 grams of lean pork produces about 143 kcal of heat. 100 lean pork contains 20.3g of protein, 6.2g of fat and1.5g of carbohydrate. Lean pork has a slightly higher calorie and a slightly higher fat content than lean mutton and beef.
10. Soybean
Alias: soybean
Soybeans include soybeans, black beans and green beans. As the only plant-derived protein on the list, soybean is rich in high-quality protein, unsaturated fatty acids, calcium, potassium and vitamin E, etc. As one of the top ten foods with high quality protein, protein content is about 30%-40%, the composition and proportion of essential amino acids are similar to those of animal protein, and it is rich in lysine lacking in cereal protein, so it is a natural ideal food complementary to cereal protein. In addition, soybean also contains many healthy ingredients, such as soybean isoflavones, phytosterols, soybean oligosaccharides and so on. There are many kinds of soybean products in China, and the common foods that supplement high-quality protein are soybean milk, tofu, bean curd, etc. However, fermented bean products such as fermented soybean products such as fermented soybean meal and fermented bean curd should be controlled because of their high sodium content.
Nutrient elements of soybean:
Every 100g soybean contains 36.3g protein, human fat 13.4g, carbohydrate 25g, calcium 36.7mg, phosphorus 57. 1mg, iron1mg, carotene 0.79mg and niacin 0. It also contains various substances such as soybean lecithin, soybean soap alcohols A, B, C, D, E and so on.