Eating enough protein per meal is a guideline for fitness and nutrition, but you should be careful not to eat too much. What will happen if protein eats too much? Let me introduce it to you, I hope it will help you!
1. Obesity
The content of protein in food is higher, and the content of fat is often higher. Such as beef, mutton and other animal foods. Excessive consumption of these high-protein foods, at the same time, the intake of fat also increases, which is easy to cause weight gain, and obesity naturally comes to you.
2. Liver damage
After protein entered the human body, the liver was the main metabolic organ of protein, and the main place for the catabolism of essential amino acids in protein was the liver. If protein is ingested in excess, it will inevitably increase the burden of liver catabolism, thus adversely affecting the body.
3. Kidney damage
The kidney is the main metabolic organ of the body. If you eat too much protein, most of the excess amino acids are degraded by the liver into nitrogen-containing substances such as ammonia, urea and creatinine, which need to be excreted through the kidney. The burden on the kidney is aggravated, which will lead to kidney damage and increase health risks.
how to reasonably supplement protein?
In fact, if you have meat, eggs and milk in your daily diet, there is basically no shortage of protein. Among animal proteins, protein of milk and eggs is the best in all protein foods, because it is the easiest to digest and has complete amino acids.
Eggs can be said to be a perfect food. Although they contain daunting cholesterol, lecithin can reduce the content of serum cholesterol. An egg a day can not only get high-quality protein, but also get B vitamins, vitamin A, vitamin D and other nutrients.
Although the protein content in milk is not high, it is high-quality protein. More importantly, it can also provide rich calcium, which can prevent various diseases caused by calcium deficiency. Skim-free milk powder has the highest calcium content and almost no fat content, so the milk made from skim milk powder is the best source of protein and calcium for adults to keep slim.
The best plant protein is soybean protein, which contains 35% protein and is easily absorbed, so soybean protein has always been the main source of protein for vegetarians. Soybean products can lower cholesterol and resist cancer. Soybean protein is rich in isoflavones, which are hormone-like compounds that can inhibit the growth of tumor cells caused by hormonal imbalance.
What should you pay attention to when ingesting protein
First, don't take it on an empty stomach. Eating protein powder on an empty stomach will be consumed as a general "heat-producing food", which wastes valuable high-quality protein sources. Therefore, eat some other foods before or at the same time as eating protein powder. Patients can only eat liquid, and protein powder can be added to milk, soybean milk, cereal, malt extract and other foods to eat together.
second, eat warm or cold, not hot or scalding. Whey protein powder contains many active substances with special physiological functions. They are all afraid of heat, and once heated, they will lose their activity, thus greatly reducing their biological potency. Therefore, whey protein powder must not be cooked or scalded, but can only be dissolved (mixed) in water, porridge, malt extract and other foods below 4℃, and can also be eaten as a cold drink.
Third, the seasoning should be controlled. Protein powder can be added to a variety of foods, such as sweet ones with sugar and salty ones with salt, but not too much. Because excessive intake of sugar and salt is not good for human health. Also, don't add monosodium glutamate when eating protein powder, because protein powder itself has a certain flavor, and the amino acid composition ratio in whey protein powder is better, while monosodium glutamate is the component of monosodium glutamate, which decomposes glutamic acid after metabolism in the body. Adding monosodium glutamate to protein powder is tantamount to gilding the lily.