if you’re passing a bus stop recently, you’re likely to see posters like this: a man is surprised with a huge egg in his hand, or a woman is stunned by a half meter high milk cup, with the line: “you have to eat so much for breakfast to get more protein?” You may have guessed that, yes, this is indeed a famous brand of protein powder advertising. But is it really difficult for ordinary people to get rich protein? Is it time to add protein powder?
to judge this problem is very simple, first understand how much protein you need, see which foods these proteins can be obtained, and finally estimate whether you have the conditions to eat these foods. I believe that for the vast majority of people, the answer is simple and affirmative: “no need.” How much protein do you need?
are less than half a century away from the latest collective protein malnutrition. I believe you have seen or heard more or less about the edema and immune decline caused by “no meat eating”. On the other hand, excessive intake of high protein food leads to the increase of cardiovascular disease, kidney burden and calcium loss. How much protein is needed by the general population has been controversial in the medical field for a hundred years due to individual differences, the adequacy of other energy substances and the accuracy of detection methods.
Although it seems that 30 grams of protein per day can meet the most basic protein needs, who (World Health Organization) finally gave a recommended protein intake in 1986, which is 0.758 grams per kilogram of body weight, which is suitable for a light-weight man with a height of 180 cm and an ideal weight of 75 kg It’s about 60 grams of protein. After referring to the results of the National Nutrition Survey in 1992 and some domestic nitrogen balance experiments, experts of the Chinese Nutrition Society considered that plant food was the main diet habit of Chinese people, and the protein quality of plant sources was often worse than that of animal protein, resulting in the overall bioavailability of dietary protein only 69%. Therefore, the recommended intake for adults in 2000 was per kilogram body It weighs 1.16 grams. Specific to light physical adult male is 75 gram, female is 65 gram.
in short, unless you are as big as Yao Ming and have the same amount of exercise as Lin Shuhao, 75 grams can be regarded as “rich protein” from any angle. Where does
75 g protein come from?
“a pot of good wine, and a bowl of hot porridge with a few catties of beef, I said the shop boy three Liang silver enough…” The wanderers in Jay Chou’s songs choose to use a few catties of beef to comfort the timid hearts of the local people. The heroes in Liangshan, as we all know, are proud of big bowls of wine and big mouthfuls of meat. People seem to have a subconscious desire for the top of the food chain, so once people stop worrying about food and clothing, high protein foods become a common choice. Don’t believe it? Do you like these high protein foods?
are good sources of protein. Based on 100 g raw weight, egg contains 12 g protein, fish protein is 18 g on average, chicken wing is 19 g, and loin is 20-22 g for pigs, cattle and sheep. Soybean is also a natural source of high-quality protein. The quantity and quality of protein in dry beans can even be comparable to that of cooked chicken breast meat, up to 40%. Even if it is made into tofu, it can reach 8%, and it does not contain cholesterol. Therefore, it is the main source of protein for vegetarians. 3% protein in milk also means that 9 g protein can be obtained from 300 G. In addition, not only do nuts contain 20% to 30% protein, but also 7 grams of protein equivalent to an egg can be obtained through 500 grams of rice noodles. There are also some in vegetables, but the amino acid patterns of protein in plant-based foods, except for soybeans, are too different from those of human body, which is not “easy to use”.
so, not to mention “a few catties of beef”, these high protein foods only need to add up to 75 grams of protein per kilogram.
one palm of meat a day is enough.
we can’t eat the same food, but we should try our best to diversify the food. How much should we eat for chicken, duck and fish?
the Chinese Academy of Sciences recently issued a “Chinese Nutrition Guide”, which gives the suggestion that four Liang meat, two fish, and one jin of milk are given. In the United States, even the order of food placement in nanzhong of the food index finger will be questioned, which is related to the interests of food enterprises. When I saw this guide which is twice the amount, I think it should be renamed as the agricultural product consumption guide. At present,
are still in favor of the “dietary guidelines for Chinese residents” funded and recommended by who and issued by the Ministry of health. Among them, 250-400g of cereals and beans, 300-500g of vegetables, 200-400g of fruits, 50-75g of livestock and poultry meat, 75-100g of fish and shrimp, 25-50g of eggs, 30-50g of soybeans and nuts, and 300g of milk and dairy products.
calculate the protein in it. Staple food many people can’t eat 3 Liang meals at a time, that is, according to the lower limit of 5.2 meters a day, the protein is about 20 grams; 50-75 grams of livestock and poultry meat is equivalent to a piece of meat one centimeter thick and the size of the bottom of a beer bottle, 10 grams of protein; 7 grams of one egg; 18 grams of two or two fish; 12 grams of tofu; 8 grams of eggs in a bag of milk, and 75 grams of nuts before vegetables and fruits have been counted. What’s more, the daily recommended intake of fish, shrimp and livestock meat should not exceed the palm size. Are you sure you don’t eat too much without meat? What happens if you eat too much
? Looking back on our ancestors’ hunting years, when there was no refrigerator and we had to overeat, it has proved that the human body can tolerate several times the amount of protein needed. However, for us who are not exercising enough and pursuing longevity, excessive protein intake will bring a lot of health risks. First of all, animal food often means more saturated fat and cholesterol, which is harmful to the cardiovascular system. Secondly, under normal circumstances, the human body can not store too much protein, so we must remove ammonia and decompose it, and then excrete nitrogen through urine. This process forces our kidneys to be like this