What are protein foods
Protein is one of the three essential nutrients for the human body. It is an important component of cells, tissues and organs. It is also involved in various physiological functions such as metabolism and immune regulation. In recent years, with the popularity of healthy diet, protein food has become a hot topic. This article will give you a detailed introduction to the definition, classification, recommended intake and common high-protein foods of protein foods.
1. Definition of protein food
Protein foods are foods rich in protein, usually derived from animals and plants. Protein is composed of amino acids, 9 of which are essential amino acids. The human body cannot synthesize them by itself and must be ingested through food. Protein foods not only provide energy, but also promote muscle growth and repair tissue.
2. Classification of protein foods
Protein foods can be divided into two categories: animal protein and plant protein:
| Category | represents food | Features |
|---|---|---|
| animal protein | Meat, fish, eggs, dairy products | Complete amino acid composition and high absorption rate |
| plant protein | Beans, nuts, grains | Rich in dietary fiber, but some amino acids are incomplete |
3. Recommended intake of protein
According to the recommendations of the Chinese Nutrition Society, the daily protein intake for adults should be 0.8-1.2 grams per kilogram of body weight. For example, a 60 kg adult needs 48-72 grams of protein per day. The following are the protein needs of different groups of people:
| crowd | Daily protein requirement (g/kg body weight) |
|---|---|
| average adult | 0.8-1.2 |
| Athletes or fitness people | 1.2-2.0 |
| Pregnant and lactating women | 1.1-1.3 |
| elderly | 1.0-1.5 |
4. Common high-protein food recommendations
Here are protein-rich foods and their protein content (per 100 grams):
| food name | Protein content (grams) |
|---|---|
| chicken breast | 31 |
| salmon | 20 |
| eggs | 13 |
| milk | 3.4 |
| tofu | 8 |
| black beans | 21 |
| Almonds | 21 |
5. How to properly match protein foods
1.Diverse intake: Eat animal protein and plant protein together to ensure comprehensive amino acid content.
2.Total control: Excessive protein intake may increase the burden on the kidneys and needs to be adjusted according to your own needs.
3.Pay attention to cooking methods: Choose low-fat cooking methods such as steaming, boiling, and roasting, and avoid frying.
4.Attention to special groups: Fitness people can increase their protein intake appropriately, while the elderly need to pay attention to easily digestible protein sources.
6. Summary
Protein foods are an important part of a healthy diet, and proper intake helps maintain body function and health. Whether it is animal or plant-based protein, it should be balanced and the intake adjusted according to individual needs. I hope this article can help you better understand protein foods and provide a reference for your dietary choices.
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