What are the foods that are light and rich in protein vitamins

Categories: Life.

Analysis: Protein is an important raw material for hemoglobin, and patients with anemia should eat more protein-rich foods, such as milk, fish, eggs, soybeans and soy products.

Protein-containing foods.

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 protein is digested and absorbed by the 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 varies from high to 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 food proteins is:

Eggs 94%, milk 85%, fish 83%, shrimp 77%, beef 76%, rice 77%, cabbage 76%, wheat 67%. 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.

Vitamins in food.

1.Fish. Liver. Leek. Eels are rich in vitamin A, which has a certain effect on preventing vision loss, and people who are engaged in writing work or often operate computers are prone to eye muscle fatigue and vision loss, which can be supplemented by eating more of these foods.

2.Marine fish. Chicken liver and other foods are rich in vitamin D, and people who are often in the office have less exposure to the sun and are prone to vitamin D deficiency and need to eat more.

3.Fresh vegetables. Foods such as fruits are rich in vitamin C, and vitamin C is an indispensable nutrient for the human body, and when a person is under great psychological stress, the consumption of vitamin C will increase significantly, and as much as possible.

4.Wheat sprout is rich in vitamin E, and if you are not in good spirits, you can eat more vitamin E.

Milk, eggs and soybeans contain the best protein of all protein foods.

Vitamins are found in many foods: nuts, almonds, hazelnuts, kiwi, spinach, cabbage, lean meats, milk, eggs, etc.

Protein accounts for 16% to 20% of the body's weight, which means that an adult weighing 60kg has about protein in his body. There are many types of proteins in the human body, with different properties and functions, but they are all composed of more than 20 kinds of amino acids in different proportions, and are constantly metabolized and renewed in the body.

Protein is an important part of human nutrition, so do you know what foods are rich in high-quality protein? Here's a guide to tell you the answer.

01 Eggs, the protein of eggs is the easiest to be absorbed by the human body, and the protein composition of eggs is also the closest to the protein composition of the human body.

02 Milk, milk is rich in protein and calcium, a glass of milk a day can effectively supplement the protein in our body.

03 Beef, protein intake through meat is a good way, and beef has the richest protein content of all meats.

04 Marine fish, fish is a representative of high-quality protein food, and marine fish contains less fat, which allows the human body to absorb protein very efficiently.

1. Light and nutritious food is mainly composed of tofu, red lobe, green vegetables, winter melon and some nourishing fruits.

2. The crude fiber content in the factor diet is high, which is necessary for human health. Moreover, the rich fiber can promote the peristalsis of the gastrointestinal tract, so that the body's metabolic waste can be discharged from the body faster, reducing the harm of toxic substances to the body.

3. In addition, in life, we should eat a fresh fruit rich in vitamins every day, if you can stick to it for a long time, you can also achieve the effect of beautifying the skin. Reduce the amount of edible oil, preferably vegetable oil, and do not use more than 3 spoons of oil per day, which can achieve the effect of smoothing the skin and protecting the cardiovascular and cerebrovascular systems.

At the same time, insist on drinking about 7 glasses of water every day to replenish body fluids for the body and ensure the body's water needs.

Light and nutritious foods include milk, eggs, fish, chicken, duck, vegetables and soybeans.

1. Milk: Milk is rich in calcium and trace elements;

2. Eggs: Foods with high nutritional value in natural foods, egg protein can provide abundant amino spring limb acid necessary for the human body, and its composition ratio is very suitable for human needs. Most of the fat in eggs is in the yolk, and it is dispersed into fine particles, which are easily absorbed and rich in lecithin;

3. Fish: Marine fish is rich in unsaturated fatty acids, including DHA and other polyene fatty acids, which can take away a high proportion of cholesterol from the blood after combining with cholesterol in the blood, so as to achieve the effect of preventing hypercholesterolemia and preventing arteriosclerosis, hypertension and coronary heart disease;

4. Chicken and duck meat: every 100 grams of chicken contains 16 grams of protein and 14 grams of fat, and fat is one of the essential nutrients for human life activities;

5. Vegetables: It has the effect of inhibiting or killing a variety of bacteria, as well as the effects of anti-cancer, lipid-lowering, detoxification, hemostasis, etc., which can be edible and medicinal, and maintain the acid-base balance of body fluids;

6. Soybeans: rich in nutrients, the protein inhibitors in soybeans can prevent stomach cancer, and soybeans contain lecithin, an ingredient that can increase the content of acetylcholine.