In modern times, people pay more and more attention to the impact of diet and nutrition on health, especially in the conditioning and prevention of chronic diseases, such as nutritional dietary treatment for endocrine and metabolic diseases such as diabetes, hypertension, thyroid , and thyroid . As a doctor, you should strengthen your diet and nutrition learning. If you can solve problems with diet, you do not need to use drugs. At least dietary nutrition can be used as an important auxiliary means for the treatment of chronic diseases.
The nutrients in the human body are basically derived from food. During the process of life activities, humans need to continuously absorb food from the external environment. These nutrients are called "nutrients" on nutrition . The nutrients needed by the human body in the past mainly referred to carbohydrates , lipids, protein , minerals, and vitamins. Now it is believed that two types of water and dietary fiber should be added, a total of 7 major categories. Some nutrients must be obtained from food and cannot be synthesized in the body. They include 9 essential nutrients, , 2 fatty acids, carbohydrates, 7 constant elements, 8 trace elements, 14 vitamins, etc., and a total of more than 40 nutrients. What are their effects on health or disease treatment? I will introduce them to you in this official account in the future for your reference.
Today, I will first introduce to you protein , one of the three major nutrients containing calories . Everyone is familiar with it. It plays a very important role in the human body's growth and development, tissue renewal, and cell metabolism. It is an important raw material for the human body, especially for sick and elderly people.
Adults generally need to consume at least 0.8 grams of protein per kilogram of body weight per day. That is to say, a person with 70 kilograms should eat at least 56 grams of high-quality protein every day. The elderly may need more because the elderly have reduced muscle and increased protein loss and need to supplement more protein, especially high-quality protein. The general population can reach 1-1.5 grams of protein per kilogram of body weight if renal function permits. If the elderly experience renal insufficiency, they need to control the intake of protein to avoid increasing the burden on the kidneys. Studies have suggested that higher protein intake can help reduce the risk of obesity, osteoporosis, 2 diabetes and cerebral stroke. Lactating women need 20 grams of high-quality protein per day to support milk secretion.
protein sources are still very wide, mainly from dairy products, animals and plants; generally speaking, high-quality protein refers to proteins containing essential amino acids and complete content.
What kind of protein is considered a high-quality protein?
1
Dairy products :
Dairy products are a good source of high-quality protein, including milk, cheese, yogurt, etc. Milk contains two important proteins— casein and whey protein .
milk has a protein content of about 3.2%, and the highest can reach 5%. In total protein, whey protein content is 14% to 24%, and casein content is 76% to 86%. Whey protein is the most important protein in milk. Whey protein has low fat and lactose content, but it contains β-lactoglobulin, α-lactoalbumin, immunoglobulin , and many other active ingredients (such as copper and zinc). It is these active ingredients that make whey protein have many health care functions that are beneficial to the human body.
However, some dairy products such as low-fat yogurt , flavored milk, etc., may add too much sugar to these products, which is not friendly to diabetic patients. There are also some names with dairy products on their names, but they are not real dairy products, but belong to the category of beverages, which may contain higher sugar content and have a lower protein ratio.
2
Eggs:
Eggs are also foods that people often eat, and their egg whites and egg yolks contain protein. The egg yolk is mainly yolk phosphin, and the fat content is 28.2%. Protein contains about 12% protein, mainly ovalbumin. According to statistics, every 100 grams of eggs contains 13 grams of protein, and the protein contained in the two eggs is roughly equivalent to 50 grams of protein from fish or lean meat.In addition, the protein of eggs contains 8 essential amino acids in the human body, and is similar to the composition and proportion of human proteins, which is conducive to the absorption of the human body. The absorption rate of can reach 98%, making it the best source of human protein. In addition to protein, eggs also contain fat, which is mainly concentrated in egg yolks and are also easily digested and absorbed by the human body. Egg yolks are rich in lecithin , steroids , as well as calcium, phosphorus, iron, vitamin A, vitamin D and B vitamins, which are all necessary for the human body. Therefore, eggs are a good nutritional product, so don’t refuse, except that you are allergic or intolerant.
3
Fish
Fish is also an important source of protein. Most seafood have relatively high protein content, and the content of saturated fat is low. Fish such as salmon, trout , sardine , anchovies , cod and herring have high omega-3 fatty acid content, and some experts recommend eating fish at least twice a week.
4
Poultry
Poultry is also an important source of protein, but it is best to remove the epidermis, because the epidermis contains too much saturated fatty acids, which can reduce fat intake. In fact, the advantages and disadvantages of food are closely related to the breeding method. Poultry today are all concentrated and fed. In order to avoid bacterial infection and shorten the breeding cycle during the breeding process, antibiotic will be used and some additives will be added to the feed. Some feeds may also be added with genetically modified feed. These substances may accumulate after entering poultry and eventually enter the human body, which is not good for health. Therefore, if possible, try to choose poultry that is pollution-free or free-range.
5
Red meat
Red meat is a nutritional concept, which refers to the appearance of red meat before cooking. Such as pork, beef, mutton, venison, rabbit meat, , etc., all mammals have red meat. Many nutrition experts believe that white meat is healthier than red meat because red meat contains high saturated fat. Red meat is characterized by thick muscle fiber and high fat content, especially the saturated fatty acid content is higher than white meat. Among them, pork has the highest fat content, followed by mutton and beef. Even lean meat has a lot of fat content. For example, lean pork has a fat content of 6.2%, lean lamb has 3.9%, and lean beef has 2.3%.
6
legumes or soy products
legumes are an important source of plant protein and contain essential amino acids required by the human body, but its protein content is lower than that of animal protein . Even so, because beans are not only rich in protein, they also contain many dietary fiber . These dietary fibers are very beneficial to human health. They can promote the growth of probiotics, delay the absorption of glucosaccharide , and promote defecation, which is particularly beneficial to diabetics. If you add them to salads, soups, and stews, you can increase the protein content.
Non-GMO tofu and soybeans are excellent red meat alternatives, with high protein content and low fat content. Also, plant-based protein sources are usually cheaper than meat, so it is also very friendly to your wallet. Some people who take a vegan diet have their proteins mainly come from legumes.
Nuts and Seeds
Various nuts and seeds are rich in protein, but they are also rich in fiber and "good" fats, that is, unsaturated fatty acids. They can be added to salads or eaten as snacks, but you need to pay attention to the amount and do not overdose, otherwise the fat will easily exceed the standard.
In short,
You can reasonably match various foods based on the daily protein demand I introduced above and the protein content of various foods. The protein sources are diverse. Generally, animal protein and soy protein should account for 30% to 50% of the total dietary protein. At the same time, according to your own economic situation, try to choose high-quality, organic, and natural foods containing high-quality protein.
