단백질보충제 Protein is essential for a healthy body and it’s found in meat, fish, eggs, dairy, legumes (dry beans and peas), tofu and soy products. It’s also a source of vitamins, minerals and other nutrients.
According to experts, protein intake should be between 0.75 and 1.2 grams of protein per kilogram of body weight daily. This is based on studies with adults and children.
Meats
Meat is a protein-rich food 단백질보충제 that contains essential nutrients, minerals and vitamins that help keep the body healthy. Since prehistoric times, humans have hunted and farmed animals to use their meat for food. Today, meat is the primary source of protein for most people around the world.
Meats contain a variety of nutrients that the human body needs to stay healthy, including protein, iron, B vitamins and fatty acids. Some people may choose to limit the amount of meat in their diet for health reasons.
Lean meats are a good choice for most people because they are low in calories and fat. These meats are often lower in saturated fat than other types of meat, so they can be part of a weight loss program or if you want to add more protein to your diet.
EXTRA LEAN meat is a great alternative to red meat and contains less than 10 grams of total fat, 4.5 grams of saturated fat and 95 mg of cholesterol in 100 grams of meat. These meats also have no added sugar or sodium and are a good source of calcium, vitamin B12, magnesium and zinc.
These foods are a great choice for many people because they are inexpensive, tasty and easy to cook. However, you should be aware that some types of meat, such as chicken and turkey, are higher in fat than others, so make sure to read the label or ask a health professional about your options.
Meat is one of the most common foods consumed worldwide, with about 333 단백질보충제 million tons leaving the farm gate in 2018. Meat (defined as animal flesh excluding fish and seafood) contributed 7% of total food mass globally in 2018 after losses, in-home waste and non-food uses were considered.
Eggs
Eggs are a budget-friendly and delicious protein source that can be prepared in many ways. They are also an excellent source of vitamins and minerals, including vitamins A, B6, B12, folic acid, iron and phosphorus.
Egg protein is considered complete and contains all the essential amino acids, which your body needs for healthy tissue growth and repair. A single large egg provides about 20 percent of the recommended daily protein intake for women and 17 percent for men.
The protein in eggs can help keep you feeling full for longer, making it an excellent choice for weight-loss goals. It also helps maintain muscle mass and can aid in post-workout recovery.
Aside from providing protein, eggs are also a good source of vitamin B12, which is an important nutrient for red blood cell formation, neurological function and DNA synthesis. A single egg provides 20 percent of the daily vitamin B12 requirement for women and 16 percent for men.
Another reason eggs are great for protein intake is that they are high in vitamin D and Omega-3 fatty acids, both of which can reduce the risk of heart disease. They also provide a range of other nutrients, including choline and antioxidants like lutein and zeaxanthin.
Eating eggs on their own can give you a protein boost, but pairing them with other foods can also increase your overall vitamin intake, as the egg will help absorb more of the vitamins and minerals in the other foods you are eating.
When it comes to cholesterol, eggs are a controversial food with some people claiming they can raise your cholesterol levels while others claim they have no effect on your health. However, a number of studies have shown that consuming eggs can increase high-density lipoprotein (HDL) cholesterol — the so-called “good” cholesterol — and may decrease your risk of heart disease.
Dairy
Dairy protein provides an important source of branched-chain amino acids (BCAAs), which help maintain muscle function and strength. These nutrients can also help reduce the risk of developing chronic diseases like diabetes and heart disease, as well as promote weight loss.
A 250ml glass of milk or two slices of cheese will provide about 8-10g of protein, while a 180g pottle of plain style yoghurt can supply around 12g. If you are aiming for between 75-125g of protein per day, then incorporating dairy into your diet can contribute to around 25-40% of your total protein intake.
However, it is worth remembering that different types of dairy have different levels of protein in their ingredients. For example, Greek yogurt and Icelandic skyr are thicker in texture and higher in protein compared with traditional yogurt. This is due to the process of straining excess liquid away during manufacturing, which concentrates and increases the amount of protein in one serving.
Similarly, low-fat milk has a slightly higher protein content per serving compared with whole milk, as it contains fewer grams of fat. But it is important to check the Nutrition Facts label for each type of dairy product and choose those that offer a high nutritional bang for your buck.
The dairy group includes milk, cheese, yoghurt, and other foods that are good sources of calcium, potassium, vitamin D and protein. This group of foods also helps Americans meet their dietary recommendations for these and other nutrients, such as magnesium, vitamins A and E.
Although dairy is a staple food in many countries, it has come under fire as a health risk, with some studies suggesting that high intake of dairy products can increase the risk of cardiovascular disease and other chronic diseases. While some of this research may be based on short-term clinical trials, it remains unclear whether long-term consumption of dairy products is linked to improved health outcomes.
Vegetables
Vegetables are a great way to add protein to your diet. They are low in calories and have a lot of nutrients, so they help fill you up and keep you satisfied longer.
Protein is an essential nutrient that your body needs to build and repair tissues, maintain muscle mass, and fuel your cells. The National Academy of Medicine recommends that adults consume 7 grams of protein for every 20 pounds of body weight.
The best protein sources are eggs, meat, and dairy products. These foods are considered high quality proteins and contain all the amino acids your body needs to function properly.
In addition, they are more digestible than other plant-based protein sources, such as legumes, grains, and nuts. However, the amount of some essential amino acids is lower in these plant-based sources.
While many people are familiar with the traditional protein-rich veggies, there are a number of other vegetables that can help you increase your protein intake.
Green peas are a delicious and surprisingly versatile veggie that can be added to any dish for a protein boost. You can add them to a stir fry, soup, or pasta for a healthy and delicious meal.
Spinach is another nutrient-dense vegetable that’s a great choice for vegetarians. The leafy green is a good source of calcium, folate, fiber, and iron. It’s also low in calories and fat, and it’s an excellent source of vitamins K and C.
Brussel sprouts are a nutritious cruciferous vegetable that is one of the most protein-rich vegetables you can eat. These are also high in dietary fibre and potassium, which can help decrease bad cholesterol levels. They can be steamed, boiled, or pureed into a salad for an extra boost of protein and other nutrients.
Nuts
Nuts are high in protein and offer a variety of nutrients. They are also an excellent source of Omega-3 fatty acids, which may help lower your cholesterol and reduce the risk of heart disease. They are also a good source of fiber, vitamins and minerals.
The most healthful nuts include peanuts, almonds, pistachios and walnuts. They contain a variety of nutrients, including protein, fat, fiber and antioxidants, according to Mayo Clinic.
They’re also an excellent source of dietary fiber, which helps keep you full and can help lower your LDL or “bad” cholesterol and triglycerides levels. They’re also a good source of vitamin E, which may improve your heart health.
A 2017 study found that a diet rich in nuts may help prevent some diseases, including diabetes and inflammation. It also found that replacing one serving of red meat with a 1-ounce serving of nuts lowers the risk of death from cardiovascular disease by 20 percent.
Moreover, some studies have found that nut consumption may improve blood glucose control in people with type 2 diabetes and insulin resistance. However, more research is needed.
These effects were mainly seen in short-term feeding studies, but longer-term nut feedings may affect novel CHD risk factors, such as oxidative stress and inflammation. Since oxidative stress is an essential factor in atherogenesis, it could be predicted that frequent nut intake would improve antioxidant status, as reviewed [6,15,16].
In addition to lowering cholesterol and triglyceride levels, a diet rich in nuts may improve blood sugar levels and decrease the risk of developing type 2 diabetes. In fact, a small study found that eating a handful of walnuts per day could help lower the risk of developing type 2 diabetes by reducing the amount of fasting glucose and insulin produced by the body.