Thanks to the popularity of sports in recent years, everyone has begun to pay attention to the intake of protein foods. There are not only many ready-to-eat chicken breasts on the market, but also many online and offline cooking content to share with you how to prepare high-protein recipes. In fact, not only sports groups, but also all age groups have protein needs. In addition to patients with chronic kidney disease who need to limit their protein intake according to the course of their disease, growing up, pregnant women, and the elderly need a sufficient amount of protein to eat. Provide growth and avoid frailty and sarcopenia.
According to the definition of nutrition, each serving of protein food can provide about 7 grams of protein, and then according to the fat content of the food, it is divided into low-fat, medium-fat, high-fat and even ultra-high-fat. protein food. The recommended intake of protein for different ethnic groups is as follows:
※ Adults over 19 years old should consume 1.1 grams of protein per kilogram of body weight per day.
※ Seniors over 71 should consume 1.2 grams of protein per kilogram of body weight per day.
※ Exercisers can increase their daily protein intake to 1.5 to 2.0 grams per kilogram of body weight per day for exercise goals.
According to the recommendation of the National Health Administration of the Ministry of Health and Welfare, "One palm of bean fish ball meat" should be eaten at each meal. Only with sufficient protein can the body not consume muscle as energy. Maintain a better metabolism! If you are exercising, it can also allow the muscles to absorb quickly and improve the efficiency of muscle gain and fat loss.
p>Although protein intake is important, it is recommended to evenly distribute the amount of protein among three meals. "Above one palm" per meal is the amount that can best help increase muscle and reduce fat; if you don't eat meat for lunch, eat twice as much for dinner. , In fact, the body can absorb and use limited protein in a short period of time. If you eat too much at one time, the effect will be discounted! So don't forget to add bean, fish, eggs and meat to every meal!
Want to know how much protein to eat in a day? The easiest way to calculate with the palm of your hand! A girl's palm-sized and thick bean and fish ball meat contains about 21 grams of protein; a boy's palm has about 28 grams of protein.
About 7-80% of our daily protein comes from bean, fish, eggs, meat and dairy products, and the other 2-30% is a small amount of protein provided by whole grains and vegetables; , and finally divided by 0.8, you can simply estimate whether you have enough protein for a day!
If you want to check the more accurate protein content in food, you can check the website of the Food Substitution Table announced by the National Health Administration of the Ministry of Health and Welfare.
Dairy is one of the few foods that can provide the human body with 3 macronutrients. Taiwan's fresh milk is actually regulated by the national standard (CNS3056). The raw materials are mainly raw milk, and then according to the proportion of milk fat, the milk is backfilled. It is made by sterilizing the fat. From the nutrient ratio, we can also understand why whole milk and low-fat milk are equally nutritious. From the perspective of the three main nutrients provided by dairy products, protein, calcium, vitaminThe content of B2 is almost the same.
Meat is a great source of animal protein. According to cohort studies, protein intake in people with normal renal function was not associated with renal decline. Short-term intake of a high-protein diet (2 g/kg body weight/day) in healthy adults will not affect kidney function, but excessive intake of red meat such as beef and pork may increase the risk of breast cancer and colorectal cancer.
If you don't like meat or vegetarians, you can choose soy beans instead. Soy beans contain a complete range of amino acids. The processed texture is softer and more delicious than animal protein. It is not only in the vegetable food world. An indispensable and important protein food, it is also a good ingredient that ordinary families can often choose.
Guplin-like soybeans are often misunderstood by the public as the culprit of gout! In fact, gout used to be called the "Emperor's Disease" because it was often one of the diseases of wealth and wealth caused by excessive consumption of meat or alcohol. In recent years, it has been found that beer and sugar-sweetened beverages are risk factors that are easily overlooked.
◎ This article is excerpted from / "Increase muscle and reduce fat! Quick Cooking Before and After Exercise" ◎ Image source/Happiness Culture‧Dazhi Image/Shutterstock
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