May 12 to 18, 2024 is the 10th National Nutrition Week in mainland China, and May 20 is the 35th "May 20" Chinese Student Nutrition Day in mainland China. The theme of this year's event is: Milk Beans Add Nutrition, Less Oil is Healthier. It aims to advocate reducing oil, increasing beans and adding milk, and jointly practice the concept of "Healthy China, Nutrition First".
We all know that protein is like fuel for the body, giving us energy and strength. It is the material basis of all life, an important part of the body's cells, and the main raw material for the renewal and repair of human tissues. Every tissue of the human body: hair, skin, muscles, bones, internal organs, brain, blood, nerves, endocrine, etc. are all composed of protein, so it is said that diet makes people themselves. Protein is very important for human growth and development.
1. The role and importance of proteins
1. Maintain muscle health: Protein is the main building block of muscles and is essential for maintaining muscle health and function. Consuming enough protein can help increase muscle mass and strength while reducing muscle loss and degeneration.
2. Promotes growth and development: Protein is especially important for the growth and development of children and adolescents. They are involved in the synthesis of new cells and tissues in the body, including bones, muscles, and organs, and play a key role in the normal growth and development of children.
3. Maintain immune system function: Protein is the main component of antibodies, which can help the body fight diseases and infections. Consuming enough protein can boost immune system function and improve the body's ability to fight viruses and bacteria.
4. Repair and restoration: Proteins play a critical role in repairing and restoring tissues after injury and trauma. They promote wound healing, speed up the healing process, and help maintain the health and function of the body.
2. How can we ensure that we have enough protein in our diet?
1. The Dietary Guidelines for Chinese Residents (2022) recommends:
The intake of fish, poultry, eggs and lean meat should be moderate, with an average of 120~200g per day.
每周最好吃鱼2次或300~500g，蛋类300~350g，畜禽肉300~500g。
Increase the intake of soybeans and nuts, an average of 25~35g per day.
Eat less highly processed meat products.
Eggs are nutritious, eat eggs without discarding the yolk.
Eat a variety of dairy products, and the intake is equivalent to more than 300ml of liquid milk per day.
2. Consume the right amount of protein at each meal: Each meal should contain about 20-30 grams of protein, and the specific amount can be adjusted according to the individual's weight, age, gender, activity level, and health goals. Protein can help you feel fuller and feel less hungry.
3. Rational distribution of protein intake: In each meal, reasonable distribution of protein intake. This means including a certain amount of protein in every meal, for example by eating eggs or yogurt for breakfast, fish, poultry or soy products for lunch and dinner. Properly distributed protein intake can maintain the body's continuous supply of protein and promote absorption and utilization.
4. Choose high-quality protein sources: Prioritize animal-based proteins (e.g., lean meats, fish, poultry, eggs, dairy) and plant-based proteins (e.g., legumes, legumes, nuts, seeds, and whole grains) as they are rich in all essential amino acids and easier for the body to utilize.
Author: Fang Na
Source: Shenyang Center for Disease Control and Prevention
Editor: Bai Bing, Sun Kaifeng
Proofreading: Qiu Wei, Chen Zeming
Preliminary review: Sun Baijun
Review: Xu Jiang