Protein is only a daily non-staple food, not the main source of daily calories, but it is the main raw material that constitutes human organs, hormones and immune substances. Therefore, protein cannot be reduced. The daily protein requirement per person is about 80 grams, and more for people who exercise a lot. Some, such as: bodybuilders.
Among animal proteins, milk and egg proteins are of the highest quality among all protein foods. The reason is that they are easiest to digest, have complete amino acids, and are not likely to cause gout attacks.
The protein content of egg yolks is slightly higher than that of egg whites, but one egg yolk can contain up to 300 mg of cholesterol. Even people with no heart disease should not eat more egg yolks, while the cholesterol content of egg whites is 0; egg yolks contain a lot of fat, and we usually eat yolks You can’t see any oil, but if you put the egg yolk in the microwave and bake it, you will find that a lot of oil will flow out. The oil of the egg yolk can also be seen in the yolk of the salted egg. The calorie of the egg yolk is 6 times that of the egg white, so Egg yolk is also a high-calorie food, which is a food that people who want to lose weight need to go on a diet.
In addition to supplying protein, milk, more importantly, can also provide rich calcium, which can prevent calcium deficiency. Skimmed milk powder has the highest calcium content and almost no fat content. Therefore, milk made from skimmed milk powder is the best source of protein and calcium for adults to maintain a slim figure.
The best among plant proteins is soy protein. Soybeans contain 35% protein and are very easy to absorb. Therefore, soy protein has always been the main source of protein for vegetarians. Soy products can lower cholesterol and also fight cancer. Soy protein is rich in isoflavones, which are hormone-like compounds that can inhibit the growth of tumor cells caused by hormonal imbalances. In addition, edible fungi are also the main source of protein for slimming people.
《Common Food Protein Content Table》
Food name Protein per 100 grams of food
Oats 15.6
Lotus seeds 16.6
Soybean 36.3
Broad beans 28.2
Pork (lean) 16.7
Pig Heart 19.1
Pork liver 21.3
Tofu skin 50.5
Pig kidney 15.5
Pigskin 26.4
Peanut 26.2
Pig blood 18.9
Walnut 15.4
Beef (lean) 20.3
Mutton (lean) 17.3
Silver carp 17.0
Rabbit meat 2l 2
Chicken 21.5
Chicken liver 18.2
Duck meat 16.5
Sea cucumber (dried) 76.5
Egg 14.7
Lobster 16.4
Protein is the main component of human body structure. Its content is second only to water and accounts for about one-fifth of human body weight. Muscles and nerve tissues contain the most protein, followed by other organs and glandular tissues, but the content is also quite rich. Among foods, beans, peanuts, meat, dairy, eggs, fish and shrimp contain higher amounts of protein, while cereals contain less protein, and even less in vegetables and fruits. The human body's need for protein not only depends on the protein content, but also depends on the types and proportions of essential amino acids contained in the protein. Since the types and proportions of amino acids contained in animal protein are more in line with the needs of the human body, animal protein has higher nutritional value than plant protein. Among plant foods, the protein contained in rice and flour lacks lysine, while the protein contained in beans lacks methionine and cystine. Therefore, eating mixed foods can complement each other and greatly improve the utilization rate of the mixed protein. Protein, which can greatly increase the nutritional value of protein in the diet. Common protein contents (per 100 grams of food) are as follows: rice 7 grams, flour 9 grams, soybeans 36 grams, mung beans 24 grams, tofu 7.4 grams, cabbage 2 grams, eggplant 2.3 grams, apple 0.4 grams, peanuts 27 grams, pork 9.5 grams, 20 grams of beef, 1.5 grams of human milk, 3.3 grams of cow's milk, 15 grams of eggs, 17 grams of carp, and 21 grams of shrimp. Although the protein content in human milk, cow's milk, and eggs is low, the amount of essential amino acids they contain is basically consistent with the human body, so they have high nutritional value and are the best foods in the diet.
Add foods rich in protein
Protein is an important substance that makes up the human body. Various tissues in the body - muscles, bones, skin, nerves, etc. contain protein. The material basis for growth is protein. Therefore, it is necessary to add more protein-rich foods to children.
Foods rich in protein include:Livestock milk, such as cow's milk, goat's milk, horse's milk, etc.; livestock meat, such as cow, sheep, pig, dog meat, etc.; poultry meat, such as chicken, duck, goose, quail, etc. , ostrich, etc.; eggs, such as chicken eggs, duck eggs, quail eggs, etc., fish, shrimp, crab, etc.; and soybeans, including soybeans, green beans, black beans, etc. Among them, soybeans have the highest nutritional value and are the best food for infants and young children. It is a high-quality source of protein in food; in addition, dried fruits such as sesame seeds, melon seeds, walnuts, almonds, and pine nuts have higher protein content. Since the amino acid content and types of amino acids in various foods are different, and the contents of other nutrients (fat, sugar, minerals, vitamins, etc.) are also different, therefore, when adding complementary foods to babies, the above foods can be used If you choose, you can also provide children with high-protein foods based on local specialties and local conditions.
Protein foods are relatively expensive. Bodybuilding enthusiasts can use several cheap foods to mix together to improve the utilization of protein in the body. For example, simply eating the biological value of corn It is 60%, wheat is 67%, and soybeans are 64%. If these three foods are mixed in proportion and eaten, the protein utilization rate can reach 77%.
Tools you may be interested in: Protein Calculator