Which foods contain more protein?

For people with fitness habits, we always hear a saying: "low fat, low salt, high protein".

Food, you must follow this dietary principle to be effective, there is no doubt that this sentence is not wrong. Many people's first choice will be chicken breast, because chicken breast is really a good thing, not only is it low in calories, but it can meet our daily needs but protein intake, but there is a drawback: it is unpalatable.

That's true, unless you add some "delicious spices" to mask the fishy smell of the chicken breast and the never-ending texture of the cooked meat! But is it true that high-protein foods have no other choice than chicken breast? Can we really only eat what we don't want to eat after a workout?

Actually, low-fat and low-calorie are absolutely true, but in people's impressions, high protein seems to be exclusive to people who gain muscle. What are the benefits of a high-protein diet? Why we always emphasize this dietary principle, except for boiled chicken breasts, steamed chicken breasts, fried chicken breasts, ......Do we have any better (eating) protein for all kinds of chicken breasts**?

First of all, we need to understand this thing.

One. The importance of getting enough protein.

In fact, almost every cell in our human body has proteins. Your fur and hair are almost all made up of proteins, not to mention protecting your immune tissue. All of this is inseparable from protein.

For people who build muscle, muscle building is almost entirely dependent on protein, and supplementing with enough protein can improve athletic performance and promote muscle growth.

Because protein is the least likely nutrient to be converted into fat. At the same time, protein has a better caloric effect on food than carbohydrates and fats, and protein intake increases daily consumption. Protein can also promote the secretion of cholecystokinin, slow down food emptying, eat a little protein at every meal to carry hunger, and can also balance your postprandial blood sugar levels and prevent fat production.

Two. What are the proteins besides chicken breasts?

In addition to the boiled eggs and chicken breasts that are commonly found in fitness meals, for example, our fish, the meat quality of the fish is not only delicious and tender, but also promotes the development of our brain, and the taste is also quite good. In fact, there are many foods that are not meat but are high in protein, such as dairy products and soy products, which are also very protein-rich foods.

Although grains and vegetables are also rich in protein, they are called incomplete proteins because they lack an essential amino acid compared to meat, eggs and milk. Therefore, the more scientific way should be: eat the various ingredients mentioned above, so as to make our nutrition more balanced.

For example, we can choose from steamed sweet potatoes (carbs), steamed sea bass, stir-fried broccoli (protein), and 10 nuts (high-quality fats), and the amount of each can be chosen according to each person's physical condition. Because protein is not easily converted into fat, you won't gain weight if you eat a little more once in a while.

The first food, the chicken breast we prefer, is rich in protein, which can enhance the body's muscle firmness to achieve a very good effect, the second food is the beef we often eat, the protein content is also very high, and the protein content in soy products is very high, and fitness people can eat a little more.

Grains and vegetables are rich in protein. Boiled eggs and chicken breasts, as well as fish and soy products, which are common in fitness meals, are also very protein-rich foods.

Protein includes beef, mutton, pork and other meats, eggs, quail eggs and other eggs, shrimp, crab and other seafood, soybeans, black beans and other beans and milk.

Looking at protein-rich foods?

1. Shrimp. Protein content: 24 grams of protein per 100 grams.

2. Black beans. Black beans contain 36 grams of protein per 100 grams.

3. Canned tuna. Protein content: 28 grams of protein per 100 grams.

4. Tofu. Protein content: grams of protein per 100 grams of firm tofu.

5. Wild salmon. Protein content: 28 grams of protein per 100 grams.

In the commonly used food per 100 grams, meat contains 10-20 grams of protein, fish contains 15-20 grams, whole eggs contain 13-15 grams, beans contain 20-30 grams, cereals contain 8-12 grams, vegetables and fruits contain 1-2 grams "Animal food contains more than plant food, legumes contain a lot, and the quality is not worse than animal food." There are three points to judge the quality of protein: (1) The more thoroughly the protein is digested and absorbed by the human body, the higher its nutritional value.

The digestibility of whole soybeans is 60%, which can be increased to 90% after being made into tofu and soy milk, and the absorption rate of other proteins can also be improved after cooking, such as 98% for milk, 93% for meat, 98% for eggs, and 82% for rice. (2) The degree of utilization of protein absorbed by the human body is high and low, and the higher the degree of utilization, the higher its nutritional value. The degree of utilization is called the physiological value of protein.

The physiological value of commonly used foods is 94% for eggs, 85% for milk, 83% for fish, 77% for shrimp, 76% for beef, 77% for rice, 76% for cabbage, and 67% for wheat. Animal proteins generally have a higher physiological value than plant proteins.

3) See whether the essential amino acids contained are abundant, whether the types are complete, and whether the proportion is appropriate. Complete types, sufficient quantities, and appropriate proportions are called complete proteins, such as animal protein and legume protein. The variety is complete, and the proportion of stool is not appropriate, which is called semi-complete protein, which is more abundant in cereals.

The types are incomplete, called incomplete proteins, such as glial protein in the skin of meat, and square meters of colloidin square meters. Mix more than two foods to make the amino acids contain each other, which can better suit the needs of the human body. Eating more protein is also not good, it will increase the burden on the kidneys and increase the additional calorie consumption, which is not economical.

Therefore, it is necessary to consume protein reasonably.

Tofu, of course, babies can eat it.

Looking at protein-rich foods?