What is the recommended intake of protein?

Protein is a high molecular organic compound composed of a variety of amino acids, and is one of the main components of the human body. About 18% of body weight is the only nitrogen source in the human body. It is the basic material of all life, the most basic and important component of the body's cells; it is also an important raw material for the renewal and maintenance of human tissues. Every tissue of the human body, such as skin, body hair, hair, bones, internal organs, brain, nerves, blood, muscles, etc., is composed of proteins; proteins play an important role in human development and growth. So, how much protein does the body need to consume every day? Which foods contain high protein?

How much protein do you need to consume every day?

The Chinese Dietary Guidelines 2016 recommends that the daily protein intake of adults is 65g, which is 1g/kg body weight, which means 1kg of protein per day. 1 two lean meat contains about 10g of protein, 2 two tortoises or shrimp containing protein 18g, 1 medium large egg containing protein 6g, 1 box of 250ml of milk containing protein 8g, 100g of tofu containing protein 8g.... .. In addition, protein is also present in a variety of staple foods, beans, so the daily diet is easy to meet the recommended intake of protein.

What to eat to add protein

Type of protein

Complete protein

These proteins contain a complete range of essential amino acids, a sufficient number, and the proportion of various amino acids is basically consistent with the needs of the human body, and is easy to absorb and utilize. Complete protein not only maintains the health of adults, but also has a good health effect on the growth of children and the longevity of the elderly. Such as casein in milk, lactalbumin, egg albumin and egg yolk phosphoprotein in eggs, albumin and muscle protein in meat, fish, glycinin in soybean, glutenin in wheat and corn The gluten and the like are all complete proteins.

Semi-complete protein

The various essential amino acids contained in such proteins are basically complete, but the contents are not uniform, and the ratio between them is not suitable. If it is the only source of protein, although it can sustain life, it has a poor function of promoting growth and development. Such as wheat glutenin in wheat and barley belongs to this category.

Incomplete protein

These proteins contain incomplete types of essential amino acids and are of poor quality. If it is used as the sole source of dietary protein, it will not promote growth and development, and the role of life support is also weak. Such as corn gluten in corn, collagen in animal connective tissue and skin, and globulin in peas.

Food with high protein content

First of all, the first place is bean food, which has soybean, soybean, mung bean, etc., each of which has a protein content of 19.3-35.1 grams per 100 grams, which is the highest protein content of all foods. Because the more thoroughly the protein is digested and absorbed by the body, its nutritional value is higher. Therefore, the digestibility of whole soybeans is 60%, but if it is made into tofu or ground into soy milk, it is easier to absorb and the digestibility is increased to 90%.

The second place is meat food, which is a meat food that usually provides us with sufficient energy. There are common pork, chicken, beef and other protein content of 15.5-20.5 grams per 10 grams. The physiological value of animal protein is generally They are all higher than plant proteins.

The third place is the fish, which contains 15.3-18.8 grams of protein in 100 grams. Eating fish is generally very helpful for us. In addition to protein supplementation, it can also help our vision protection and so on.

The fourth place is cereal food. There are rice, wheat, and other miscellaneous grains, and there is a protein content of 7.7-15 per 100 grams. For most people, rice is one of the most indispensable foods on weekdays. If cooked, it should be cooked. The nutritional value of protein is higher, up to about 82%.

Finally, eggs and milk foods, the protein content of 100 grams is 12.8 grams and 2.5-3 grams. Eggs contain less protein and more, but for us we can't eat more than two eggs a day, because the protein is high and the cholesterol is high, so it is best to take 1-2 eggs a day. Finally, it is milk food, its protein content is relatively low, but if you insist on drinking every day, it still has a considerable part to maintain protein.

Stereo Microscope

Stereo Microscope

Stereo Microscope,Stereo Zoom Microscope,Zoom Binocular Microscope,Stereo Binocular Zoom Microscope

NINGBO VANCO INSTRUMENT CO.,LTD , https://www.vancoscope.com