The latest research: such a diet can not only prevent cardiovascular and cerebrovascular diseases, but also reduce the three high
Protein is a necessity for the human body. Professor Zhang Wenhong, an anti-epidemic expert, said that we must consume enough high-quality protein every day to ensure our immunity, resist virus invasion, and prevent various diseases.
- Eating high-quality protein foods can prevent heart disease
In fact, eating good protein foods can not only ensure the needs of the human body, improve our immunity and resistance, but also prevent cardiovascular diseases.
Recently, the international blood lipid expert group issued a document, pointing out that eating more high-quality protein, especially vegetable protein and certain animal protein, can prevent heart disease.
It is recommended to eat more vegetable protein, including soybeans, beans, nuts and other foods, followed by fish, eggs and dairy products, poultry, unprocessed red meat, and processed red meat at the bottom. Experts recommend that for the general population, the daily intake of plant protein should account for more than half of the total protein and reduce the intake of red meat.
- Eat less red meat
We often encourage everyone to eat less red meat and eat more white meat. The so-called red meat mainly refers to pork, beef and mutton. The international blood lipid expert group pointed out that the increase of cardiovascular risk of red meat is mainly related to its non-protein components, that is, saturated fatty acids. Of course, the cooking method of red meat is also critical, such as being too oily, too salty, and too sweet, which will greatly increase the impact of red meat on cardiovascular disease.
Studies have shown: 10% increase in stroke risk for every 100g of meat per day; 13% increase in stroke risk for every 100g of red meat per day; processed meat (processed sausage dog, ham, sausage, beef jerky, canned meat, meat per day) Cold cuts and sauces, etc.) For every 50 g increase, the risk of stroke increased by 11%.
- High-quality protein to replace red meat
The panel recommends replacing red meat with poultry (skinless chicken, duck and geese) or fish to reduce cardiovascular risk. These meats mainly contain a large amount of protein, especially fish containing unsaturated fatty acids, which have preventive effects on cardiovascular diseases.
Replacing one serving of red meat with one serving of nuts a day reduces the risk of coronary heart disease by 20% to 30%;
Replacing one serving of red meat with one serving of low-fat dairy a day reduces the risk of coronary heart disease by 13%;
Replacing one serving of red meat with one serving of poultry a day reduces the risk of coronary heart disease by 19%;
Replacing one serving of red meat with one serving of fish a day reduces the risk of coronary heart disease by 24%.
Replacing one serving of red meat with one serving of poultry a day reduces the risk of stroke by 27%;
Replacing one serving of red meat with one serving of fish a day reduces stroke risk by 17%;
Replacing one serving of red meat with one serving of nuts a day reduces stroke risk by 17%;
Replacing one serving of red meat with one serving of low-fat dairy a day was associated with an 11% lower risk of stroke;
Replacing one serving of red meat with one serving of full-fat dairy a day was associated with a 10% lower risk of stroke.
The benefits of high-quality protein
- Weight control
Research shows that protein may help prevent weight gain, which is mainly related to protein's thermogenic effects and increased satiety. Experts suggest that in order to prevent obesity, the general population can eat 25-43 g of vegetable protein per day, and the daily intake of animal protein should not be greater than 42 g.
- Lower blood lipids
Experts suggest: In order to prevent high blood lipids, 15~52 g of vegetable protein can be consumed every day, which can reduce the bad blood lipid of low density lipoprotein by 12%~20%.
- Lower blood pressure
Studies have shown that the more protein you eat, the lower your blood pressure is; the expert group recommends that you consume 20-50 g of soy protein per day to help lower blood pressure.
- Prevent diabetes
Eating 1 to 7 servings of red or processed meat per week increases the risk of type 2 diabetes by up to 50%. But if you eat 14 to 68 grams of nuts a day, it can help prevent diabetes.
- "Chinese Dietary Guidelines"
The "Guidelines for the Prevention of Cardiometabolic Diseases with Healthy Lifestyle in China" emphasizes a balanced dietary pattern, that is, eating a variety of foods. The recommended protein intake from various sources is as follows:
Intake 300~525 g of fish per week, steaming is the best, even fish is recommended to have less oil and less salt;
Eat 3 to 6 eggs per week, and pay attention to the daily dietary cholesterol intake should not be too much, that is, 1 egg per day is no problem. This is different from the previous proposal in the United States to cancel the upper limit of cholesterol intake. Americans think that the cholesterol they eat every day is not necessary However, in recent years, it is still found that excessive cholesterol increases the risk of hyperlipidemia and increases the risk of cardiovascular and cerebrovascular diseases.
Consume 25 g of soybeans per day, which can be straight beans, 125 g of tofu or 50 g of shredded tofu;
A moderate amount of nuts, 50-70 g per week, especially tree nuts, such as almonds, pistachios, peach kernels, walnuts, etc.;
Drink 150~300 g of milk every day, which is probably one bag or one bag of ordinary packaging.
The daily intake of livestock and poultry is 40-75 g, and the intake of pigs, cattle and mutton should not be too much.
Of course, we mainly talked about protein diet today. In fact, a person's healthy diet mainly refers to a comprehensive diet. In addition to eating enough protein every day, we must also eat enough fruits, vegetables, whole grains, and miscellaneous grains. , to meet the needs of vitamins, minerals, dietary fiber, electrolytes, trace elements, etc. This is how you can truly eat healthy!