Which foods are high-quality protein? Which foods are high-quality protein? Protein is an indispensable substance for the human body. If protein is lacking, the body's resistance will decrease and it will be prone to various diseases.
People who lack protein can eat these foods.
Let’s share which foods are high-quality proteins!
Which foods are high-quality proteins? 1. Eggs. Eggs are rich in nutrients and are foods with high nutritional value.
The protein content of eggs is about 13%, and its amino acid composition is very close to the needs of the human body. It can usually be used as a reference protein for amino acid evaluation.
Eggs contain a wide range of vitamins and are also rich in minerals such as calcium, phosphorus, iron, zinc, selenium, etc.
2. Milk: Milk is rich in nutrients, has a suitable composition ratio, is easy to digest and absorb, and can provide high-quality protein, vitamin B1, vitamin B2 and calcium, etc.
Since milk is a liquid food with high water content, its protein content is only 3%.
However, on the one hand, the proportion of essential amino acids in milk is close to the needs of the human body and is a high-quality protein. On the other hand, milk is easy to drink and can easily reach an intake of several hundred grams. Therefore, milk is a very important protein food source.
There are many types of dairy products, the common ones include liquid milk, milk powder, yogurt, cheese, etc. After fermentation, yogurt, lactose, protein and fat are partially decomposed. People with lactose intolerance can try drinking yogurt instead of milk.
3. Fish Fish is rich in protein, lipids, vitamins and minerals. Its protein content is about 15% to 22%. It contains various amino acids necessary for the human body, especially rich in leucine and lysine, which is a high-quality protein.
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The muscle fibers in fish muscle tissue are thin and short, and the tissue is soft and tender, making it easier to digest than livestock and poultry meat.
Fish is rich in n-3 polyunsaturated fatty acids (DHA and EPA), and moderate intake can help reduce the risk of hyperlipidemia and cardiovascular disease.
The recommended daily intake of aquatic products for adults is 40 to 75 grams.
4. Shrimps and shrimps have high nutritional value and are rich in protein, vitamins A, B1, B2, nicotinic acid, calcium, phosphorus, iron and other ingredients. Their protein content is about 16% to 23%, and their fat content is low and mostly inorganic.
saturated fatty acid.
Shrimp is rich in magnesium, which plays an important role in regulating heart activity. It is rich in vitamins, calcium, phospholipids, etc., which is a good nutritional supplement for children and pregnant women.
5. Chicken: The protein content of chicken is about 20%. Chicken breast is a protein source favored by many fitness and muscle-building people. It has low fat content and contains more unsaturated fatty acids, especially oleic acid and linoleic acid.
It contains a variety of amino acids that are beneficial to human digestion. It is also an important source of minerals such as copper, iron, and zinc, as well as B vitamins and fat-soluble vitamins.
In addition, chicken is also rich in phospholipids, which plays an important role in human development.
6. Duck meat The nutritional value of duck meat is similar to that of chicken.
The protein content in duck meat is about 16%, mainly sarcoplasmic protein and myosin, and the other part is interstitial protein, which contains 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 extract than livestock meat, so duck meat is delicious.
Duck meat contains more B vitamins and vitamin E, and its potassium content is also high.
7. Lean beef The protein of lean beef is generally more than 20%. The amino acid composition of beef protein is close to the needs of the human body, and the proportion is balanced, and the body can absorb and utilize it highly.
The fat content of beef is lower than that of pork and mutton, about 10%.
In addition, beef is also rich in minerals (potassium, zinc, magnesium, iron, etc.) and B vitamins, including niacin, vitamin B1 and riboflavin.
8. Lean mutton The protein content of lean mutton is about 20%. The mineral content in mutton is rich, and the content of copper, iron, zinc, calcium and phosphorus is higher than that of many other meats.
The ratio of adult essential amino acids to total amino acids contained in mutton is more than 40%. It is a high-quality protein food with high absorption and utilization rate by the human body.
Lamb also generally has higher levels of lysine, arginine, histidine and threonine than other meats.
9. Lean pork The protein content of lean pork is about 20%, and the essential amino acid composition is close to the needs of the human body.
Pork is rich in phosphorus, potassium, iron, magnesium and other elements, and is an important source of mineral elements needed by the human body.
Pork also contains trace amounts of water-soluble vitamins.
It is recommended to consume a total of 40 to 75 grams of livestock and poultry meat per day.