What to eat to supplement protein?

What can you eat to effectively supplement protein?

What do you associate protein with? Is it like "adding a spoonful every morning" as advertised? Or abalone, sea cucumber, bird's nest and the like? We know that although these foods are nutritious, they are also very expensive. Then how can we ordinary people supplement protein? Let me tell you more about it.

First of all, why make up for protein?

It can be said that there would be no life without protein, and protein is absolutely indispensable to our human body. You must eat enough protein to grow and be strong. There are a lot of protein in muscle tissues and organs such as heart, liver and kidney. Bones, teeth and even toenails also contain a lot of protein and so on. Protein is especially important for growing children.

2. What foods are high-quality protein?

Compared with those expensive abalone, sea cucumber and bird's nest, it can be compared with milk, eggs and tofu. Let's talk about tofu first In fact, cheap bean products are really rich in protein and have high nutritional value. Protein is a high-quality protein with high content. Much higher than bird's nest. And in plant food, the amino acid composition of bean products is relatively reasonable. [1] Its essential amino acid composition and proportion are similar to those of animal protein, and it is a natural ideal supplementary food for grain protein. There are many kinds of tofu, including soft, hard, pickled, smoked and stewed. Either way will do.

Let's start with eggs Eggs are not only nutritious, but also of good quality. They are foods with high nutritional value, and they are also the most consistent with human amino acid patterns. It is the perfect source of protein. Eating two eggs a day, combined with other bean products and vegetables, the intake of protein is far superior to that of sea cucumber in both quantity and quality. Therefore, milk PK abalone, although the protein content of abalone is really high, the protein in milk is very high, which is called casein. This protein has a high amino acid content, which is very suitable for human digestion, absorption and utilization. So the protein of milk is close to the perfect level.

In addition, high-quality protein also includes animal foods such as fish, poultry, eggs and lean meat. Protein in animal foods is not only high in content, but also the amino acid composition is more suitable for human needs, especially rich in lysine and methionine, such as cereals or beans, which can supplement protein. However, animal foods generally contain a certain amount of saturated fat and cholesterol, and excessive intake may increase the risk of cardiovascular diseases.

Third, recommend one-day recipes to supplement protein.

Breakfast: boiled eggs (60g with shell); 250 ml of milk; 35 grams of bread.

Add a meal between meals: nuts (about a handful with shells)

Lunch: 25g shredded lean meat, fried lentils 100g, 5g oil;

Boiled cabbage100g tofu 50g, oil 3g;

Braised flat fish 3g (50g with bone) oil; Rice (rice100g)

Add a meal between meals: an apple (in the middle)

Dinner: 50g of fried diced chicken, 0g of persimmon pepper100g, 5g of oil;

Stir-fried auricularia auricula (dry 10g), rapeseed 150g and oil 5g;

75g cornmeal cake.

The above recipes are approximately equal to everyone's daily protein requirement. Basically, it can meet the demand of 75 grams per day for men and 65 grams per day for women with light manual labor.

Finally, the harm of protein's excessive intake.

1, damage to kidney. Although protein is our most important substance, we should not consume too much. If you eat high protein for a long time, it will increase renal blood flow and glomerular filtration rate. American scientists have analyzed that for people with healthy kidneys, a high-protein diet is harmless to the kidneys. But for people who already have some kidney problems, every meal with high protein, especially high animal protein, will bring obvious acid metabolism burden to the kidneys and increase the risk of stone formation. [2]

2, it will increase the amount of calcium in urine. Eating a high-protein diet will increase urinary calcium excretion, which has been confirmed by animal and human experiments. To observe the effect of high protein diet on calcium metabolism. On the basis of an average daily intake of 67 grams of protein, 40 grams of egg white protein was added, and it was found that the urinary calcium excretion increased significantly. Long-term excessive intake may increase the risk of bone loss.

You got it? It can perfectly supplement the protein needed by human body, and does not need to spend a high price. Therefore, a healthy and reasonable diet is the key to protect the body.