Healthy China, nutrition first! The third week of May 2022 is the 8th National Nutrition Week, this year's theme is "Will cook, will look at the label", today to share with you about protein food choices.
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What is protein and what does it do?
Protein is the form of life, the most important material basis in the process of life activities, and an extremely important essential nutrient for the body.
In normal adults, the content of protein is about 16% of body weight, protein has a composition of body tissues such as muscles, the composition of a variety of physiologically active substances such as enzymes, hormones, etc., and the provision of energy and other important functions; the lack of protein in the body will lead to protein deficiency diseases, especially for young children, serious deficiency and even lead to death. Therefore, proper protein supplementation is crucial for the body!
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How much protein do I need to supplement per day?
2013 Chinese residents dietary nutrient reference intake recommendation: adult male protein recommended intake of 65 g / day, female 55 g / day (according to the "Chinese Residents Dietary Guidelines" recommended food intake is completely achievable Oh).
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Where does protein come from?
The protein in food mainly comes from animal foods, such as lean meat, fish, shrimp, eggs, milk, etc., as well as plant foods such as beans, cereals, nuts, etc.;
Among them, the protein in lean meat, fish, shrimp, eggs, milk and soybeans in livestock and poultry contains a complete range of essential amino acids, the proportion is appropriate, the quantity is sufficient, and it can be well utilized by the body, which is called high-quality protein.
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What are some of the best protein foods?
Meat
Meat includes poultry, livestock, fish and shrimp, etc., with a protein content of about 15%-20%, which is an important source of high-quality protein. However, not all animal proteins are high-quality proteins, such as pig trotters, pig skins, etc. Contain collagen is not high-quality protein, can not be well absorbed and utilized by the human body.
Fish and shrimp and other aquatic fat content is relatively low, and contains more unsaturated fatty acids, is conducive to the prevention of cardiovascular and cerebrovascular diseases, the best to eat fish 2 times a week, there are conditions for the appropriate selection of deep-sea fish. Poultry also has a relatively low fat content and a better fatty acid composition than livestock. The fat content of livestock meat is relatively high, so try to choose lean meat.
In addition, we must choose fresh meat, avoid cured and over-processed meat, such as bacon, sausages, ham, etc.; the cooking method is preferred to steam, boil, stew, mix, burn, boil, etc., to avoid frying and grilling; and it is very important to supplement protein to eat meat instead of just drinking soup!
The Dietary Guidelines for Chinese Residents (2022) recommend: eat fish or 300-500 grams twice a week, and livestock and poultry meat 300-500 grams.
Eggs
The eggs eaten daily are eggs, duck eggs, goose eggs, quail eggs, pigeon eggs, etc., the nutritional value of eggs is about the same, the protein content is about 13%, and it is also an important source of high-quality protein. Eggs are eggs that are often eaten, rich in nutrients, and egg yolks are parts where the types and contents of egg nutrients are concentrated and cannot be discarded. Raw egg protein is not easy to digest and absorb, and raw egg white contains anti-avidin and antitrypsin substances, affecting the absorption of biotin and protein digestion, so it is not advisable to eat raw eggs. The cooking method can be boiled, fried, fried, steamed and other methods.
Egg Eating Tips: Don't eat raw eggs, don't drink raw egg whites, and don't discard egg yolks.
Regarding eating eggs, everyone has always had many questions, such as native eggs are more nutritious than foreign eggs? Red-skinned eggs are better than white-skinned eggs? Are duck eggs healthier than eggs? What the truth is, see here:
As can be seen from the above table, there is not much difference in the nutritional content of protein and other nutrients of various types of eggs, but the cholesterol of native eggs is more than 2 times that of ordinary eggs and duck eggs, so it is more suitable for patients with obesity and chronic diseases such as hypertension and coronary heart disease. Overall, the nuances of nutrients between various types of eggs do not have much impact on our physiological needs, so we can choose the most convenient and easy to buy eggs according to our living habits.
The Dietary Guidelines for Chinese Residents (2022) recommend: Eat 300-350 grams of eggs per week.
Milk
Milk is rich in high-quality protein and calcium. Common milk sources include milk, mare's milk, goat milk, camel milk, etc., of which the most commonly eaten milk is milk; fresh milk can be made into liquid milk, yogurt, cheese, milk powder, condensed milk and other dairy products after processing. Different dairy products have different flavors, we can choose different milk according to their own preferences, for lactose intolerant people can choose fermented yogurt or lactose-free shuhua milk, etc.; it is worth noting that the commercially available milk drinks are not milk, we should pay attention to reading food labels when purchasing, look at the name of the food!
The Dietary Guidelines for Chinese Residents (2022) recommend: 300-500 grams of milk and dairy products per day.
Soybeans and soy products
Soybeans include soybeans, green beans, and black beans. There are many types of soy products, which are usually divided into two categories: non-fermented soy products and fermented soy products. Non-fermented soy products such as soy milk, tofu, bean blossoms, dried tofu, etc., fermented soy products such as tofu milk, tempeh, etc. The choice of soy products can be changed frequently, such as drinking soy milk in the morning, choosing tofu, dried beans, bean sprouts, etc. at noon and evening, which can not only change the taste, but also meet nutritional needs.
The Dietary Guidelines for Chinese Residents (2022) recommend: Eat 105-175 grams of soybean products per week, often changing patterns.
Summarize the selection of high-quality protein foods below:
★ Meat: choose lean meat, livestock meat and poultry meat alternately, fish and shrimp 2 times a week, the total amount of 100-150 grams per day;
★ Eggs: 1 egg per day, you can also choose duck eggs, 3 pigeon eggs, 5 quail eggs are equivalent to 1 egg;
★ Milk: eat 300-500 grams of milk per day, you can choose 1 carton of milk + 1 box of yogurt;
★ Soybeans and products: eat soy products in different patterns, choose 350 ml of soy milk or 100 grams of tofu or 50 grams of dried tofu every day.
Source: Popular Science Times
Author:Zhao Ling (Nutrition Technician, Department of Clinical Nutrition, Sichuan Cancer Hospital)
Source: Dietary Guidelines for Chinese Residents (2022)
Editor: Wu Qiong
Review: Wang Fei
Final Judge: Chen Lei