Nutrition experts rated the 'Top 10 Foods with High-Quality Protein', defeating 90% of the ingredients

Protein is one of the three most important energy nutrients for the human body besides fat and carbohydrates, and plays an important role in maintaining a good immunity.

Nutrition experts even refer to protein as "the most critical food for fighting viruses", suggesting that adequate protein intake should be ensured during the epidemic.

But what foods can provide protein? The Chinese Nutrition Society National Nutrition Week expert group gave the answer.

Experts, give you a list of foods that will allow you to supplement the protein your body needs.

Protein, a key nutrient for fighting viruses

All kinds of immune cells in the human body are composed of proteins, and immune molecules such as antibodies, cytokines, lysozyme and C-reactive protein are all proteins in essence.

When the human body resists the invasion of foreign microorganisms and other harmful substances, the components of the immune system will be activated and consumed in large quantities. If it cannot be replenished in time, the body's anti-infection immunity and the internal regulation ability of the immune system will decline, resulting in the deterioration of infection.

Therefore, proteins are essential for fighting viral infections.

Under normal circumstances, the digestibility of protein in meat is 92%~94%, that in milk is 97%~98%, that in eggs can reach about 98%, and the digestibility of vegetable protein in grains, vegetables and fruits is Generally below 80%.

However, soy protein in vegetable protein is unique and belongs to high-quality protein. After being processed into soy products such as tofu, the digestibility can reach more than 92%.

According to the report "Energy and Nutrient Intake Status and Trends of Chinese Residents from 2002 to 2012", people's consumption of animal food has gradually increased, and the per capita protein intake has basically been sufficient (65 grams per day for adult males, and 65 grams per day for adult females). 55 grams per day).

However, from the perspective of dietary structure, people get more protein from meat such as pork, while the protein obtained from low-fat animal foods such as eggs, milk and aquatic products is seriously insufficient, resulting in the intake of fat and cholesterol. It may be too much, increasing the risk of obesity, hypertension, hyperlipidemia and other diseases.

It can be seen that it is not unreasonable for Zhang Wenhong to recommend eating fish, milk, and eggs to supplement high-quality protein.

Top 10 high-quality protein foods

The expert group of the National Nutrition Week of the Chinese Nutrition Society conducted a nutritional evaluation of common foods, and selected the top ten "Top Ten Foods with High Quality Protein" through two indicators.

Indicator 1: "Quantity", that is, "protein content", refers to the amount of protein per 100 grams of this food.

Indicator 2: "Quality", that is, "Protein's amino acid score". The higher the amino acid score, the better the protein quality and the easier it is for the body to absorb and utilize.

01 eggs

The protein content of eggs is about 13%, and the amino acid composition is very close to the needs of the human body.

In addition, eggs are rich in vitamins and minerals such as calcium, phosphorus, iron, zinc, selenium, etc.

Suggestion: Healthy people eat one egg every day, and both egg whites and yolks.

02 milk

Milk is rich in nutrients, suitable in proportion, easy to digest and absorb, and can provide high-quality protein, vitamin B1, vitamin B2 and calcium.

Because milk is a liquid food with a high water content, the protein content is only 3%. However, the ratio of essential amino acids meets the needs of the human body. It belongs to high-quality protein, and it is convenient to drink. It is easy to reach an intake of several hundred grams. Therefore, milk is a very important source of protein food.

Recommendation: 300 grams of milk or an equivalent amount of dairy products per person per day.

03 fish meat

Fish is rich in protein, lipids, vitamins and minerals, and its protein content is about 15% to 22%. It contains various amino acids necessary for the human body, especially rich in leucine and lysine, which is a high-quality protein.

Fish muscle fibers are short and short, and the tissue is soft and tender, which is easier to digest than livestock and poultry meat.

Fish is rich in omega 3 polyunsaturated fatty acids (DHA and EPA), and moderate intake is beneficial to reduce the risk of hyperlipidemia and cardiovascular disease.

04 Shrimp

Shrimp meat is rich in protein, vitamin A, vitamin B1, and niacin, calcium, phosphorus, iron and other ingredients. Its protein content is about 16% to 23%, and its fat content is low and mostly unsaturated fatty acids.

Shrimp meat is rich in magnesium, a mineral that plays an important role in regulating heart activity.

Recommendation: The daily intake of aquatic products for adults is 40-75 grams.

05 Chicken

The protein content of chicken is about 20%. Chicken breast is a favorite protein source for many people who exercise and gain muscle. It is low in fat and contains more unsaturated fatty acids, especially oleic acid and linoleic acid.

Chicken contains a variety of amino acids that are beneficial to human digestion, and is also an important source of minerals such as copper, iron, and zinc, as well as B vitamins and fat-soluble vitamins.

In addition, chicken is rich in phospholipids, which play an important role in human development.

06 Duck meat

The nutritional value of duck meat is similar to that of chicken meat, with a protein content of about 16%. Duck meat contains more nitrogenous extracts than animal meat, so it is delicious.

Duck meat is rich in B vitamins and vitamin E. Duck meat is rich in potassium, close to 300 mg/100 g.

07 Lean Beef

The protein of lean beef is generally more than 20%, and its amino acid composition is close to the needs of the human body, and the proportion is balanced, and the absorption and utilization rate of the human body is high.

The fat content of beef is lower than that of pork and mutton, at about 10%. In addition, beef is rich in minerals (potassium, zinc, magnesium, iron, etc.) and B vitamins.

08 lean lamb

The protein content of lean lamb is about 20%, and its mineral content is rich, and the content of copper, iron, zinc, calcium, and phosphorus is higher than that of many other meats.

The ratio of adult essential amino acids to total amino acids contained in mutton is more than 40%, and the absorption and utilization rate of human body is high.

09 lean pork

The protein content of lean pork is about 20%, and the composition of essential amino acids is close to that of the human body.

Pork is rich in phosphorus, potassium, iron, magnesium and other elements, and is an important source of mineral elements required by the human body. Pork contains trace amounts of water-soluble vitamins.

Recommendation: Daily intake of livestock and poultry meat totals 40-75 grams.

10 soybeans

Soybeans include soybeans, black beans, and green beans.

As the only plant-derived protein on the list, soybeans are rich in high-quality protein, unsaturated fatty acids, calcium, potassium and vitamin E.

The protein content of soybean is about 30% to 40%. The composition and proportion of essential amino acids are similar to those of animal protein, and it is rich in lysine, which is lacking in cereal protein. It is a natural ideal food complementary to cereal protein.

In addition, soybeans also contain a variety of health-friendly components, such as soybean isoflavones, plant sterols, soybean oligosaccharides and so on.

Recommendation: Consume 15 to 25 grams of soybeans or an equivalent amount of soy products per day.

25 grams of soybeans are equivalent to 72.5 grams of northern tofu, 140 grams of southern tofu, 365 grams of soy milk, and 55 grams of dried tofu.

What is the best amount of protein to consume?

When consuming protein, follow a balanced and reasonable principle. For the general population, sufficient protein intake is enough, not the more the better.

According to the dietary pagoda of the "Dietary Guidelines for Chinese Residents (2016)" to match the diet, we can meet the protein we need every day, namely:

Each person should consume 40-75 grams of high-quality protein-rich livestock and poultry meat, 40-75 grams of aquatic products, 40-50 grams of eggs, 25-35 grams of soybeans and nuts, and 300 grams of milk and dairy products.

Under normal circumstances, the human body cannot store protein, and the excess needs to be excreted in the urine. Excessive intake will increase the burden on the kidneys.

Children and adolescents in the growing period, pregnant or breastfeeding women, the elderly with weakened digestion, people with weak or weak immunity, and patients recovering from surgery, if their daily diet cannot be satisfied, they can take protein supplements under the guidance of a doctor agent.

Fitness people often need to increase protein intake in order to improve the efficiency of protein synthesis in muscles, but the additional supplementary dose should preferably not exceed the standard of 0.25 grams per kilogram of body weight.

People with obesity and overweight, coronary heart disease, high blood pressure and arteriosclerosis should try their best to choose high-protein and low-fat foods such as fish, shrimp, chicken, eggs, milk, and soybeans.

People with renal insufficiency, liver damage, and protein allergies should limit or reduce their protein intake under the guidance of a doctor.