Protein is the material basis of life, and every cell and all important components in the body are involved in proteins.
Winter is the high incidence of respiratory infectious diseases, the current domestic new crown epidemic has a small fluctuation, reasonable protein supplementation can help improve immunity.
But you know what?
If you don't eat the protein right, it will be detrimental to your health!
If you were told that wheat has 11.9% protein and milk has 3% protein, would you choose wheat or milk to supplement protein?
The answer is milk.
Choosing protein can not simply look at the content, the first consideration should be, is it a high-quality protein? Although wheat has a greater protein content than milk, milk contains high-quality protein, and wheat is incomplete protein.
Where is the quality protein?
Protein is composed of 20 kinds of amino acids, of which 8 amino acids cannot be synthesized by the human body and must be ingested from food, called essential amino acids.
Whether it is a high-quality protein depends mainly on whether the food contains 8 essential amino acids. Is the ratio balanced? Contains 8 essential amino acids called complete proteins. The 8 essential amino acids are not only contained, but also have a balanced ratio, which is called high-quality protein.
NO.1 High digestion and absorption rate
The amino acid pattern of high-quality protein is similar to that of human amino acids, so it is easy to digest and absorb.
NO.2 Reduce liver and kidney burden
Non-high-quality protein digestion and absorption rate is low, and there is no excess amino acid that is digested and absorbed, so it needs to be metabolized out of the body by the liver and kidneys, which will increase the burden on the liver and kidneys. High-quality protein rarely has too many amino acids metabolized by the liver and kidneys, which can greatly reduce the burden on the liver and kidneys.
Which foods contain high-quality protein?
The food categories rich in high-quality protein recommended in the Dietary Guidelines for Chinese Residents are mainly aquatic products, livestock meat, eggs, milk and soybeans and their products.
NO.1 Aquatic products
Aquatic products not only contain high-quality protein, but also rich in minerals, vitamins and more n-3 series of polyunsaturated fatty acids, and some deep-sea aquatic animals are also rich in EPA and DHA.
NO.2 Livestock meat
Including chickens, ducks, geese and other poultry and pigs, cattle, sheep and other livestock. The amino acid composition of livestock meat is closer to that of the human body and the utilization rate is high.
NO.3 Eggs
A variety of nutrients are relatively complete, although the cholesterol content is high, but the appropriate intake will not significantly affect the serum cholesterol level.
NO.4 Milk
The composition ratio of milk is appropriate, easy to digest and absorb, the proportion of essential amino acids meets the needs of the human body, and the calcium content in milk is rich, which is a good choice for calcium supplementation.
NO.5 Soybeans and their products
Soy and its products are the only plant proteins that contain high-quality protein. In addition, it also contains unsaturated fatty acids, calcium, potassium and vitamin E, soy isoflavones, phytosterols and other ingredients that are beneficial to human health.
It can be seen that the source of high-quality protein is still very rich, but the same is high-quality protein, is there a better of it?
01 Peas
Peas, rich in high-quality protein, now many high-quality plant protein powders, have replaced peas with soybeans. The content of arginine and branched chain amino acids in peas is high, which has a good muscle-building effect. At the same time, it also avoids some people's concerns about the estrogen contained in soybeans.
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