"A glass of milk a day, healthy and strong. This is a familiar phrase that you may have heard countless times. But in our pursuit of protein, is it really just a glass of milk that is enough? Here, I want to discuss with you not only the importance of protein, but also how to properly supplement it and make it a solid backing for our health.
As you may already know, protein is an indispensable nutrient for the body, not only as a building block for muscles, but also as the key to maintaining many important functions in our daily lives. But in our daily diet, not many people really understand and properly supplement protein. Especially for our middle-aged and elderly friends, as we age, muscle mass naturally decreases, but the need for protein is more urgent.
How much do you know about protein - the source of health?
Protein, as an essential nutrient for the human body, is essential for sustaining life activities. Every cell and every body function is inseparable from it. But do you really know about protein? Let's dive into the basics of protein and explore its role in our lives.
What is Protein?
Proteins are macromolecules made up of amino acids, which are the building blocks of human cells and tissues. Amino acids, as the basic building blocks of proteins, can be seen as the building blocks that build a wall of health. There are 20 amino acids in the human body, 9 of which are essential amino acids, which means that we have to get them through food.
Function of proteins
Protein plays a variety of roles in the body:
Tissue repair and growth: Protein is a major component of muscle, bone, and skin.
Enzyme activity: Many biochemical reactions require the catalysis of enzymes, which are mainly made up of proteins.
Hormone regulation: Certain hormones, such as insulin, are protein textures that are essential for regulating processes in the body.
Immune protection: Antibodies are proteins that help the body fight off pathogens.
Transport and storage: Proteins, such as hemoglobin, are responsible for the transport of oxygen.
The amount of protein required
Everyone's protein needs vary depending on age, gender, physical condition, and activity level. In general, adults need to consume 0.8 grams of protein per kilogram of body weight per day. For example, a 70-kilogram adult needs about 56 grams of protein per day.
Food sources of protein
Protein is mainly derived from two types of foods: animal sources and plant sources. Animal-derived proteins, such as meat, fish, dairy, and eggs, are often considered "complete proteins" because they contain all the essential amino acids. Plant-based proteins, such as legumes, nuts, and whole grains, are also important sources of protein, especially for vegetarians.
The "Four Increases" Principle: The Golden Rule of Protein Supplementation
Protein, the source of life, is an integral part of our body. Proper protein supplementation in your daily diet is essential for maintaining good health. The following are the "four increases" principle of protein supplementation to help you scientifically enhance your physical health.
Preferred Protein: Select, not Select
High-quality proteins are those that contain essential amino acids. For example, fish, chicken breast, milk, and soy products are all good sources of high-quality protein. These proteins not only promote muscle growth, but also help maintain normal body function. Getting these foods into your daily diet can ensure that you're getting high-quality protein.
Improved absorption: Effective use is key
Even if you consume enough protein, if your body can't absorb it effectively, it still won't be able to function as well. To improve the absorption rate of protein, it is necessary to pay attention to the diversity and balance of the diet. For example, pairing foods with vitamin C can promote iron absorption, which can improve protein utilization. In addition, dispersing protein intake and avoiding large amounts at one time can also help improve absorption efficiency.
Synergistic utilization: the golden partner of exercise and protein
Proper physical activity not only helps to increase the efficiency of protein utilization, but also promotes muscle growth and maintenance. Whether it's light cardio or moderate strength training, it activates the body's need and utilization of protein. Therefore, combining moderate exercise and protein intake is an ideal way to promote good health.
Focus on what matters: a tailored protein plan
People of different ages and health conditions have different protein needs. For example, older people may need more protein to maintain muscle mass due to muscle loss. And those who do physical work or physical training need more protein to support muscle repair and growth. Understanding and meeting these specific needs is key to ensuring health and vitality.
The principle of "two reductions": select protein, healthy every step
On the road to protein supplementation, the "minus" formula is just as important. It's not just about what to choose, it's more important to know what to avoid. The following is a specific interpretation of the "two reductions" principle:
Reduce intake of undesirable protein sources
When choosing protein, we often overlook the hidden nutritional pitfalls. For example, some processed meat products, while providing protein, also come with the risk of being high in fat and salt. Long-term high intake of such foods can lead to obesity, cardiovascular disease and other problems. Therefore, it is recommended to choose high-quality protein sources such as fish, chicken breast, and soy products with low fat and low salt.
Reduces the improper handling of proteins
The cooking method has a huge impact on the nutritional value of the protein. Improper cooking, such as frying at excessive high temperatures, not only destroys the structure of proteins, but can also produce harmful substances. It is recommended to use steaming, boiling, stewing and other cooking methods to maximize the nutritional value of the protein. In addition, appropriate food combinations can also improve the absorption and utilization of protein, such as beans and grains, so that the nutritional value of plant protein can complement each other.