#Toutiao Creation Challenge# In order to maintain normal physiological activities of the body, protein is an indispensable substance, and it is an important component that makes up all cells and tissues of the human body, accounting for 18% of the total mass of the human body.

According to the demand for protein by different groups, the dietary guidelines and dietary nutrient intake of residents revised by Chinese Nutrition Society , for the group with light physical labor, men need 55g of protein per day, women need 45g; for the group with physical labor in

, men need 60g of protein per day, women need 50g; for heavy physical labor, men need 70g of protein per day, women need 60g of protein per day, women need 60g of protein per day; for

For special groups, if pregnant women need 8g of protein in the early stage of pregnancy, 18g of protein in the late stage and wet nurse, 23g of protein is needed.

If you consume too much protein, the body's kidneys need to decompose a large amount of protein in order to excrete it, thereby producing nitrogen easily increases the burden on metabolic organs, such as the kidneys, liver, etc. Moreover, excessive protein is converted into fat in the body, which increases the acidity of the blood. While consuming a lot of calcium, it is also easy to increase the risk of osteoporosis and .

But if you supplement too little, there are often these 4 manifestations that everyone is prone to ignore, so be careful.

Weight: In daily life, there may be such a group of people who seem to be fat no matter how they eat, and they are still thin. Here we should consider whether it is an uneven protein intake or a serious insufficient protein intake, which causes an nutritional disease . Only by adjusting your diet can you slowly repair it.

Whole body fatigue: Protein is an indispensable substance in life. It is crucial to all organs and tissues of the body. Once the deficiency is too serious and the operation of the body is affected, it is easy to manifest as whole body fatigue.

Aging speed is accelerated: In a physiological function of protein, it includes repairing tissues and maintaining the normal state of the skin, but if the body does not have protein as raw material, aging will also accelerate. For example, people with protein deficiency often have dry skin, large pores, dull and dull.

edema : Some people may think that edema is related to renal dysfunction, but in fact it is also one of the manifestations of lack of protein. When the plasma osmotic pressure decreases and the water runs into tissues such as the blood vessels, edema may occur.

What foods should I eat to supplement protein?

You may wish to start with high-quality protein, such as egg . Eggs are concentrated nutrients and are rich in high-quality protein, lecithin , vitamin A, vitamin D, various minerals, etc., and are good foods to supplement protein.

Meat , such as white meat and red meat, the high-quality protein content is not low, and it can be between 15% and 25%. You can eat it in moderation every day to avoid protein deficiency.