Eat Protein In Order Of Priority! Nutritionists Named 5 Kinds Of People To Eat Enough To Prevent Sarcopenia And Stabilize Blood Sugar

Protein is one of the important nutrients in the human body. It is also involved in the synthesis of immune cells and antibodies. Sufficient protein intake can help improve immunity. Dietitians suggest that foods that increase high-quality protein have a priority order, and also remind 5 kinds of people that they must consume enough protein.

Nutritionist Lin Licen pointed out that a large part of the diet of modern people is nutritionally unbalanced. From the beginning of breakfast, it is high in oil and sugar, such as foods containing refined starch and refined sugar, such as bread, sizzling noodles, milk tea, and chocolate. Thick slices, rice balls, noodles, etc., if lunch and dinner are mostly pasta and bento (more rice and less dishes) meals, as a result, too much refined sugar food, lack of high-quality protein and dietary fiber, will only cause obesity , the occurrence of health problems such as three highs (high blood pressure, high blood lipids, high blood sugar), inflammation, and decreased immunity.

If you want to eat healthier, start with balancing nutrients. Cut down on refined starchy foods, and it is important to get enough protein foods!

Because protein is used to build the body's tissues, synthesize muscles, and manufacture hormones, hormones, and enzymes needed by the body; in addition, protein is also involved in the synthesis of immune cells and antibodies, and ingesting enough protein foods can help improve immunity. force.

Which groups need to eat enough protein food? Lin Licen explained that there are the following 5 types of people:

❶ Elders tend to eat porridge, pasta, etc. because their teeth are not in good condition and it is difficult to chew meat.Eggs, tofu, bean curd, bean skin, fish fillets, etc. to obtain enough protein to avoid a large amount of muscle loss due to insufficient protein intake and prevent the occurrence of sarcopenia.

❷ Increasing the intake of protein food can delay the feeling of hunger, coupled with exercise, improve the basal metabolic rate and make the body more perfect.

❸ In the process of exercise, muscles will be worn out, and enough protein food is consumed within half an hour after exercise to help muscle resynthesis and improve exercise performance.

❹ Protein intake also needs to be increased later in pregnancy in response to fetal growth and development.

❺ Adequate protein intake, combined with vegetables and whole grains rich in dietary fiber, can help control and stabilize blood sugar. Therefore, the recommended daily protein intake for healthy adults is 1.0g/kg (body weight), and 1.2g/kg for the elderly. In terms of each meal, the protein intake of “bean, fish, egg, and meat” is about Using the palm of your hand to make a rough estimate, you can easily grasp the protein intake of each meal.

Lin Licen also reminded that if you have chronic kidney disease, it is recommended to ask a nutritionist to evaluate your protein intake.

◎ Source/Licen Lin's Nutritionist's Small World ◎ Image source/Licen Lin Nutritionist's Little World‧Dazhi Image/shutterstock provided

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