What are the high protein foods and what are the high protein foods?

High-protein foods: fish and shrimp, beans, eggs, meat, etc., especially dairy products, are rich in protein and calcium.

In fact, there are many benefits to eating high-protein foods for a long time, mainly in the following aspects:

First, proteins are components of synthetic antibodies. In fact, proteins are required for the synthesis of white blood cells, T lymphocytes, interferons, etc., and if there are too few of these things, it will lead to a weakened immune system. Therefore, it is necessary to strengthen the high-energy, high-protein diet to improve the nutritional status of the body and improve the immune function of the body.

The second point is that protein can provide a certain amount of energy. In fact, protein is the most non-staple food, although it is not the main daily calorie, but we can't do without protein, which is the main component of the human body's structure, second only to water in importance, for people who exercise a lot and have high energy consumption, they need to consume a little more.

The third point is to lower blood pressure and buffer anemia. Protein has the effect of dredging blood vessels, usually want to lower blood pressure to eat more protein food, generally high protein content of food fat content is taught to be low, so in addition to protein while reducing fat intake, but also to maintain the stability of blood pressure, it can be said to kill two birds with one stone.

Fourth, protein can maintain potassium and sodium balance, eliminate edema, and at the same time, it can also make **smooth and delicate, elastic and textured.

Fifth, protein can promote metabolism and accelerate fat metabolism. Protein digestion requires more energy than the metabolism of fat and sugar, so the intensity of metabolism needs to be adjusted to meet the needs of the body.

However, excessive protein intake is also harmful:

First, excessive protein intake can damage the kidneys. After protein metabolism, nitrogenous wastes, such as ammonia, urea and uric acid, will be produced, which will harm the body and should be eliminated in time. Dietitian Codin says that if you consume the right amount of protein, nitrogenous waste will be excreted in the urine.

However, if there is too much protein, the excretion of too much nitrogenous waste will increase the burden on the kidneys. Over time, kidney damage can occur.

Second, excessive protein intake can lead to odor in your breath. In fact, this is also a manifestation of ketosis, which is the accelerated breakdown of fats for energy, rather than the usual breakdown of carbohydrates.

Eating eggs can supplement protein, and long-term consumption of protein-containing foods can make your body very healthy and enhance your immunity.

Eating some soybeans, eggs, peanuts, sesame paste, etc. can supplement protein, and long-term consumption of a large amount of protein-containing can make the body grow muscles, grow tall, etc.

Milk, eggs, etc. Frequent consumption of milk, eggs, chicken, and beef can supplement protein. Improve the body's immunity and promote the body's metabolism.

Regularly eat fish, meat, eggs, beans, soy products, milk, dairy products, etc., protein has the effect of repairing body tissues, improving the body's immune function, resisting fatigue, and restoring memory.

Usually the food we eat contains a certain amount of protein, and the protein that is more in line with the needs of human growth and development mainly comes from eggs, milk, dairy products, meat (pigs, cattle and sheep, etc.), poultry, seafood, soybeans and their products. And this type of protein because it contains essential amino acids

High-protein foods are mainly found in some meats, soy products, dairy products, etc., beef, chicken, fish, eggs, milk, tofu, sea cucumbers, prawns, etc. are all high-protein foods.

Protein-rich foods, one is milk, meat, poultry, eggs, fish, shrimp and other animal proteins; The other category is soybean soybeans, large green beans and black beans and other legumes, sesame seeds, melon seeds, walnuts, almonds, pine nuts and other dried fruits of vegetable protein.

The meat with the most protein is chicken, which contains grams per 100 grams. The plant food with the most protein content is soybeans, which contain grams per 100 grams; Among them, spirulina is considered to have the highest protein content among natural protein foods because of its unique phycocyanin.

Protein is an essential nutrient for the human body, protein accounts for 16% to 20% of the body's weight, that is, a 60kg adult has about protein in his body. Because the types and proportions of amino acids contained in animal protein are more in line with human needs, animal protein has higher nutritional value than plant 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.

High-protein foods include chicken, beef, fish, eggs, milk, and lean pork.

Milk, meat, eggs, fish and shrimp, soybeans and nuts are high in protein.

milk, such as cow's milk, goat's milk, mare's milk, etc.;

Meat, such as cattle, sheep, pigs, dogs, etc.; poultry meat, such as chickens, ducks, geese, quails, ostriches, etc.;

Eggs, such as eggs, duck eggs, quail eggs, etc.

seafood, such as fish sedan chair, shrimp, crab, etc.;

Soybeans, including soybeans, large green beans and black beans, among which soybeans have the highest nutritional value;

Nuts, such as sesame seeds, melon seeds, walnuts, almonds, pine nuts and other dried fruits, have a higher protein content.

1. Milk. Milk contains more than 3,000 organic ingredients. The protein in milk is of good quality, containing essential amino acids required by the human body, and the content of other nutrients is also very rich, and the content of calcium is high and easy to absorb. Milk is the best of all beverages.

2. Eggs. Eggs are mainly composed of three parts: egg shell, egg white, and egg yolk. Taking eggs as an example, each egg weighs about 50g on average, and the eggshell weight accounts for 11% of the total, and its main components are 96% calcium carbonate, and the rest is magnesium carbonate and protein.

3. Meat. Meat is rich in protein and fat, as well as calories, and it is an acidic food. Meat is rich in protein, generally between 10-20%. Lean meat contains more protein than fatty meat.

4. Soybeans. Soybeans are native to China and are cultivated all over China and are widely cultivated all over the world. Soybean is one of the important food crops in China, has been cultivated for 5,000 years, known as soybean in ancient times, Northeast China is the main production area, is a kind of seed rich in plant protein crops.

5. Black beans. The protein content of black beans is 36%, which is easy to digest and is of great significance to meet the body's protein needs; The fat content is 16%, mainly containing unsaturated fatty acids, and the absorption rate is as high as 95%, which not only meets the body's needs for closed pants fat, but also has the effect of reducing blood cholesterol.