What to eat can effectively replenish protein

First of all, why should we supplement protein?

It can be said that without protein, there is no life, and it is absolutely indispensable for our human body. You must consume enough protein to grow and be strong. Muscle tissue and organs such as the heart, liver, and kidneys contain a large amount of protein; bones, teeth, and even nails also contain a large amount of protein. Protein is also particularly important for children during growth and development.

Second, which foods are high-quality protein?

Compared with those expensive abalone, sea cucumber, and bird's nest, they can be compared with milk, eggs, and tofu. Let's talk about tofu first. In fact, cheap soy products are really rich in protein and have high nutritional value. It has a high protein content and is a high-quality protein. It is much higher than bird's nest. And in plant foods, the amino acid composition of soy products is relatively reasonable. Its essential amino acid composition and ratio are similar to animal protein, making it a natural and ideal food complementary to grain protein. There are many types of tofu, including soft, hard, pickled, smoked and stewed. Either approach will work.

Let's talk about eggs. Eggs are not only rich in nutrient content, but also of good quality. They are foods with high nutritional value and are the most consistent with the human amino acid model. It is a perfect source of protein. Eating two eggs a day, coupled with other soy products and green vegetables, the protein intake is far better than sea cucumbers in both quantity and quality. So if milk competes abalone, although the protein content of abalone is indeed very high, the protein in milk is very high-quality and is called casein. This protein has a very high amino acid score and is very suitable for digestion, absorption and utilization by the human body. So milk protein is close to perfect levels.

In addition, high-quality protein also includes animal foods such as fish, poultry, eggs and lean meat. Animal food not only has a high protein content, but also has an amino acid composition that is more suitable for human needs, especially if it is rich in lysine and methionine. If eaten together, it can better play a complementary role in proteins. However, animal foods generally contain certain amounts of saturated fat and cholesterol. Excessive intake may increase the risk of cardiovascular disease.

Third, recommend one-day recipes to replenish protein

Breakfast: 60 grams of boiled eggs with shells; 250 ml of milk; 35 grams of slices of bread.

Add food between meals: about a small handful of nuts with shells

Lunch: 25 grams of shredded lean meat and 100 grams of stir-fried lentils, 5 grams of oil;

Boil 100 grams of cabbage, 50 grams of tofu, 3 grams of oil;

Braised plain fish with bone 50 grams of oil 3g; rice 100 grams

Add food between meals: one apple

Dinner: stir-fried diced chicken 50g 100g bell pepper, 5g oil;

10 grams of dried fungus, 150 grams of rapeseed, 5 grams of oil;

75 grams of cornmeal cake.

The above recipes are approximately equal to each person's daily protein requirement. It can basically meet the daily needs of 75 grams for men and 65 grams for women.

Finally, the dangers of excessive protein intake

1. Hazard to the kidneys. Although protein is our most important substance, we should not consume too much. Eating high protein for a long time will increase renal blood flow and glomerular filtration rate. Scientists in the United States have analyzed that for people with healthy kidneys, a high-protein diet has no harm to the kidneys. However, for those who already have some kidney problems, every high-protein meal eaten, especially high animal protein, will put a significant acid metabolic burden on the kidneys and increase their risk of forming stones.

2. It will increase the excretion of urinary calcium. Eating a high-protein diet has been confirmed by animal and human experiments to increase urinary calcium excretion. Observe the effect of a high-protein diet on calcium metabolism. Based on the average daily intake of 67 grams of protein as the experimental diet, adding 40 grams of egg white protein, it was found that urinary calcium excretion increased significantly. Excessive intake for a long time may increase the risk of bone loss.

Do you understand? It can perfectly replenish the protein needed by the human body without spending a high price. Therefore, a healthy and reasonable diet is the key to protecting the body.

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