How much protein is appropriate per day? What is better to eat?

The daily protein intake of people is about 70g. The common foods rich in protein in our lives are as follows. Common foods that contain animal protein are lean meats in milk, fish, shrimp, eggs, beef, and pork, all of which are rich in animal protein.

Foods rich in plant protein tend to be some soy products and some melon kernels. Common foods include soy milk, tofu brain, dried fragrant, thousand zhang, melon seeds, walnuts and other foods. These foods are rich in plant protein.

In our lives, if we want to supplement protein, we must have a balanced nutrition, and consume both animal protein and vegetable protein. The amount of protein consumed by a normal person per day, the Chinese Nutrition Society recommends grams per kilogram of body weight per day, for people with a body weight of 60 kilograms, the amount of protein consumed per day is about 60 kilograms multiplied by grams, and 60 grams of protein per kilogram of body weight per day is to be consumed. If you eat, you can basically eat 50 grams of an egg, which provides about 6 grams of protein, a pound of milk 500ml can provide about 15 grams of protein, one or two halves of lean meat can provide about 15 grams of protein, and eating one or two beans 50 grams can provide about 15 grams.

If you eat another five taels of grain, you can basically reach grams per kilogram of body weight per day, which is exactly about 60 grams of protein for 60kg of body weight.

How much protein is supplemented every day is related to the height and weight of the person, the higher and heavier you are, the more protein I need, the average adult is about 70 grams per day. Shrimp, fish, beef, lamb, and duck all contain high-quality protein, which can be eaten more and is low in calories. Pork is relatively high in calories and eaten sparingly, especially fatty meat.

Protein should be supplemented every day, and it should be supplemented from the food diet, and it should not be supplemented a lot every day, just a moderate amount. It is necessary to supplement with other nutrients.

There are many foods rich in protein, such as eggs, milk, milk powder, shrimp, squid, and steamed pork knuckles, all of which are foods that are often eaten and can be supplemented.

Protein supplementation per day:

The average human body's protein requirement is grams of protein per kilogram of body weight, that is, a person weighing 60 kilograms needs grams of protein.

Daily protein intake for a normal person: 75 grams per day for adult males; 60 grams per day for adult female stall attendants. 100 grams of soybeans contain 36 grams of protein and local dust.

100 grams of soybeans can make 800 grams of soy milk, and 100 grams of soy milk contains grams of protein. A Tong Zen egg weighs about 50 grams, and 100 grams of eggs contain 15 grams of protein.

Protein is also good and bad, high-quality protein is actually very common in our lives, so, what are the high-quality proteins? How much protein is appropriate per day? Here's an introduction.

What are the high-quality proteins.

Animal foods are generally superior to plant foods.

Soy protein. The protein content of soybeans is between 36% and 40%, and the protein content of soybeans per 100 grams is about one gram, and its amino acid composition is also relatively reasonable. Dried tofu, tofu brain, and soy milk are all good choices for soy protein.

Egg whites. Eggs contain 11%-14% protein, which is important for high-quality protein**. The protein content of egg white and egg yolk varies greatly, but in general, its overall amino acid composition is relatively balanced, because its cooking is relatively simple, steaming, boiling, frying, stir-frying, stewing, suitable for all ages, it is one of the important high-quality proteins in daily diet, and is often used as a reference protein to evaluate the protein content and amino acid composition of other foods.

Milk protein. The protein content of milk (milk) is about 30 grams per liter of milk. Because of its relatively balanced amino acid composition, it is an important high-quality protein for the body, and is often used as a reference protein with egg protein.

Meat proteins. Meat protein mainly refers to the muscular parts of poultry, livestock and fish. Fresh chicken contains about 15%-22% protein.

Chicken protein is more absorbent and utilized, and its nutritional value is better than that of plant protein, and common meat proteins include lean pork, lean beef, lean mutton, duck, chicken, various fish, etc., which are also important proteins for the human body.

How much protein is appropriate per day?

Although protein has many benefits for the human body, the daily intake is not as much as possible. 30% of the daily intake of protein is considered a high-protein diet.

In the dietary guidelines for Chinese residents, it is recommended that adults consume 75-100 grams of meat per day, preferably pure lean meat; One egg is sufficient; 300 grams of low-fat milk per day; 25-35 grams of soybeans and nuts, 25 grams of soybeans is equivalent to 365 grams of soy milk, 140 grams of southern tofu, 140 grams of northern tofu, or 55 grams of dried tofu.

Older people need a higher amount of protein than normal adults because of the reduced synthesis capacity of the body, preferably 1 gram of protein per kilogram of body weight. To put it simply, for an elderly person of about 60 kilograms, eating three taels of meat, one egg, two bags of milk, and a piece of tofu a day can basically meet the protein needs.