The first kind: eggs
Eggs have always been called "all-nutritious food". Every100g egg contains12.7g protein. Because the amino acid composition of protein is closest to human tissue protein, and the utilization rate is as high as 98%, it is called "ideal nutrition bank". As far as the absorption and digestibility of eggs are concerned, boiling and steaming eggs should be the best way to eat, and the nutritional value of eggs can be almost completely digested and absorbed.
The second kind: milk
Milk is the most important drink in people's daily life and an important source of protein. The content of protein in 65,438+000g milk is about 2.8~3.4%. On the other hand, the proportion of essential amino acids in milk is close to human needs. It is suggested that adults can generally drink about 250~300 ml of milk every day, that is, one cup in an ordinary cup. There are many kinds of milk drinks in the market, which can be generally divided into two categories: pure milk and milk-containing drinks. It is recommended to choose pure milk, and the less ingredients added, the better.
The third kind: fish
Fish can be seen everywhere on the dining table, and it also belongs to high-quality animal protein. The content of protein is usually around 15%-25%, which is easier to digest than the meat of livestock and poultry, and has excellent taste, so it is deeply loved by people. If children eat more fish, their memory will be improved. From the health point of view, steaming method is most beneficial to maintain the low-fat characteristics of fish, with no loss of nutrition and delicious taste.
The fourth kind: shrimp
Shrimp is a high-protein food, which contains 100 g of protein, and is rich in trace elements such as calcium and magnesium and minerals such as vitamin A. Its meat is soft and easy to digest. For developing children, eating shrimp can promote the absorption of nutrients and help the body develop faster. The most admirable thing is that mustard cooked with clear water as a dip can also promote fat burning, ensuring that shrimp is full of nutrition and calcium will not be lost.
The fifth kind: chicken
Chicken is one of the most common meats in our daily life. Every 65,438+000 grams of skinless chicken contains 24 grams of protein, which can supplement the body with rich and high-quality protein. Moreover, the amino acid composition pattern of its protein is close to that of eggs and milk, and it also has the effects of warming the middle warmer, regulating qi, invigorating spleen and stomach, strengthening tendons and bones, which will be very obvious for improving the immunity of the body. Chicken belongs to fresh and tender meat, so it is suggested to stew or steam it, which will neither destroy the delicious taste of chicken nor lose nutrients.
The sixth kind: duck meat
The protein content of duck meat is relatively high. Every100g of duck meat contains protein15g, and the saturated fatty acid content is obviously less than that of pork and mutton. Moreover, the fat content of duck meat is moderate, evenly distributed and easy to digest. It has the effects of nourishing yin, nourishing stomach, promoting diuresis and reducing swelling, and can supplement nutrients consumed in hot season. There are many ways to make duck meat, which can be used to cook all kinds of nutritious soup, and can also be fried, braised and roasted.
Seventh: lean beef
Beef is also a classic high-protein food to promote muscle synthesis, and the protein of100g beef is generally above 20%. Compared with pork and chicken, the amino acid composition of protein in beef is closer to human needs. In addition, sodium, potassium, phosphorus, sulfur, chlorine and other elements are highly absorbed and utilized by the human body. In particular, the thinnest part of beef has low fat content and cholesterol content, and the fat content is only about 2 grams, which is an excellent food source to help muscle growth and repair.
Eighth: lean mutton
Mutton is tender and easier to digest than beef. Every100g of lean mutton contains 20.5g of protein, which can provide high-quality protein and heme iron for human body to supplement enough calories and vitamins. When it is cold, boiling a pot of fragrant mutton soup and rinsing half a catty of fresh mutton slices can not only keep out the cold, but also nourish the body. When choosing mutton, try to choose meat with low fat content, and recommend low-temperature healthy cooking.
Ninth: lean pork
Pork is a meat food that many families eat every day. What many people didn't expect was that the protein content of lean pork is also very high, which can be as high as 29g per100g, while the fat content is only 6g, which can play a good role in supplementing protein, and the fat content will be reduced after cooking and stewing. From the nutritional point of view, stewing, boiling and steaming are the best methods, while frying and baking are the worst.
Tenth type: soybean
Soybean, including soybean, black bean and mung bean, is a crop with the highest content and reasonable amino acid composition in protein, and is affectionately called "plant cow". The content of protein is about 30% to 40%, and its protein content is almost twice that of meat, eggs and fish. The composition and proportion of essential amino acids are similar to those of animal proteins. Soybeans are soaked, boiled and ground to make bean products (soybean milk, tofu, dried tofu, tofu brain, etc.). ), the digestibility can be improved to 90% at once, which is not only satisfying the taste but also beneficial to health.