Beans, fish, eggs and meat are protein-rich foods and the main source of protein in the diet. What are the differences between different protein sources? How to properly and effectively consume protein in your daily diet?
Schematic／
Beans refer to soybeans and their products rich in vegetable protein, such as dried tofu, soy milk, tofu, etc. The only disadvantage of beans is that the content of methionine in the 20 amino acids is low, but The grains and nuts we usually eat at every meal just contain more methionine, so we can easily complement each other in our diets, making beans a very high-quality protein source and the most important source of protein for vegetarians.
"Fish" generally refers to shrimp, crab, fish and shellfish. The biggest advantage of fish is that it is lower in saturated fatty acids than poultry and livestock, and can provide a healthier intake of protein. Generally speaking, if you are controlling calories, low-fat fish will be more suitable for you. You can choose and adjust according to your needs when purchasing.
Meat is the meat, offal and processed products of poultry, livestock, and meat that we eat almost every meal. Compared with other types of protein, meat contains more saturated fat. Excessive intake will increase the risk of cardiovascular disease. Therefore, it is recommended to choose leaner meats when cooking, such as leg meat, breast meat, filet and other parts.
There are some tips on purchasing meat, which are provided for your reference as follows: Pork belly, plum meat, bacon, etc. are all high-fatEat fatty meats as little as possible. Chicken skin and fish skin usually contain a lot of fat, which can be removed according to the situation before eating. Processed products usually add a lot of oil, seasoning or refined sugar during the production process, and taking too much can easily cause a burden on the body.
Eggs are a very economical source of protein. In addition to being rich in protein, egg yolks also contain fat, cholesterol, rich in vitamin A, vitamin B1, B2, iron, phosphorus and other minerals Substances are good ingredients that are affordable and nutritious for the fitness group. In fact, the cholesterol in the diet does not affect us too much. It is no problem to eat 2 to 3 eggs a day occasionally!
, it is a protein supplement that is very easy to calculate the content and convenient to carry out. It is also very versatile as a side dish.
1 Put the eggs into a pot, add cold water to cover the eggs about 2 to 3 cm. 2 When the water boils, turn off the heat, cover the pot, and start timing. About 10 to 12 minutes for hard boiled eggs and 6 to 8 minutes for soft boiled eggs. 3 Put the hard-boiled eggs in ice water and let them stand for more than 1 minute before shelling to prevent the eggs from continuing to ripen. 4 It is recommended that the soft-boiled eggs be eaten on the same day, and the fully-boiled eggs with shells (no cracks) can be refrigerated for 5 days.
Because the amount of water in the pot, the number of eggs, and the size of the heat will affect the cooking time of the eggs, if you want to cook boiled eggs with the same degree of doneness every time, it is recommended to use a fixed amount of water and eggs every time. numberAnd the heat, you can slowly test the set time of your own preference.
200g boiled potatoes, 50g carrots, 2 eggs (diced), 50cc milk, 1/8 tsp salt, some black pepper, 10g onion (diced), 20g cucumber (sliced)
Boiled potatoes, milk, salt, and black pepper are mixed into a puree and placed on a plate; add boiled eggs, boiled and diced carrots, and evenly add diced onions and cucumber slices to complete.
◎ This article is excerpted from / "Be Your Own Sports Nutritionist" by Zhang Yi Eason & the team of dietitians of the Good Food Class ◎ Image source / Happiness Culture‧Dazhi Image / courtesy of shutterstock
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