단백질보충제 Protein is an essential nutrient that performs many vital roles in the body. It provides energy, helps build and repair cells and tissues, and aids in the absorption of some vitamins and minerals.
Protein sources include meats, eggs, dairy products, beans, nuts and seeds. Some people also use whey protein powder, which contains the amino acids that are naturally in milk, but has added sugar.
Meat
Meat is a rich source of protein and provides the body with important nutrients, including iron, zinc and vitamins B12 and niacin. It provides the energy the body needs for physical activity and it also helps build muscle tissue.
It’s best to choose lean cuts of meat and poultry. Eating too much red meat can increase your risk of developing certain cancers and cardiovascular disease.
The average Australian and North American consume about 116 kilograms of meat per year. The good news is that many people are reducing their meat intake and choosing to consume more fish, poultry and plant-based sources of protein like beans and lentils.
Grass-fed meat and wild game are good choices because 단백질보충제 they contain less fat. When it comes to processed meats, avoid bacon, hot dogs, sausage and deli meats.
Animal proteins are considered complete because they provide the body with all the essential amino acids needed to support health and function. Vegetarians and vegans can get the complete protein they need by eating a variety of foods every day that contain all the necessary amino acids.
For example, beans and other legumes (chickpeas, lentils, split peas) and soy products (tofu, tofu spread, edamame) are excellent sources of protein. They also provide fiber, calcium and iron if they are cooked and fortified. Similarly, whole grains and nuts are also protein-rich foods.
Dairy
Milk, cheese and yogurt provide a one-stop shop of essential nutrients that the body needs. These include calcium, protein and vitamin D, which all support healthy bones and muscles. They also provide a good source of shortfall nutrients, such as potassium, phosphorus, riboflavin and vitamin B-12.
Depending on the processing, dairy products can have different levels of protein per serving. For example, Icelandic skyr and Greek yogurt are strained one or two times which removes additional liquid and concentrates the product, increasing the amount of protein it contains. In addition, low-fat versions of dairy foods typically have more protein per serving compared to whole milk, since they contain less saturated fat.
Although more and more people are avoiding animal proteins for health reasons, protein is still important to keep in the diet. Registered dietitian Nicole Hopsecger, RD says that high protein foods help build and repair cells and tissues throughout the body.
A cup of milk provides about 8 grams of protein. Other protein-rich foods include eggs, lean meats, fish, poultry and plant sources such as soy milk, beans and lentils. Lean pork, such as loin chops or tenderloin, is another good protein option. However, avoid processed pork products like bacon, which are high in sodium and saturated fat. A 3-ounce serving of cooked turkey breast can offer about 25 grams of protein.
Vegetables
Vegetables are high in protein and other nutrients, including vitamins and minerals. They are essential for the growth and health of all body tissues, including muscles. They also help to transport oxygen and other vital substances throughout the body. Protein is used to make enzymes, hormones and other chemical messengers in the body.
Vegetable protein foods include leafy vegetables (spinach, kale and collard greens), red and orange vegetables, starchy vegetables (carrots, sweet potatoes and turnips) and legumes (beans and peas). Leafy vegetables are high in both protein and dietary fiber. They provide a healthy alternative to meat in many meals and snacks. They are a good source of iron, vitamin A, potassium and folic acid.
Red and orange vegetables are a good source of antioxidants. They are also rich in iron, vitamin C and vitamin K. Starchy vegetables are a source of fiber and B vitamins. They are also high in phosphorous, potassium and manganese. Legumes are a good vegetable source of protein and also contain soluble fiber, which can help lower cholesterol levels. They are also a good source of thiamine, riboflavin, folate and niacin.
Technically, rhubarb is considered a fruit, but since it is used in savory dishes it is usually treated as a vegetable. The same goes for corn, which is often used in dessert pies, but technically it is a grain.
Nuts
Nuts are a good protein source, a valuable carbohydrate and contain heart-healthy fats. Their fat content ranges from 46% for cashews and pistachios to 76% for macadamia nuts, but they are relatively low in saturated fat. The majority of the fat is made up of monounsaturated fatty acids (MUFA) and polyunsaturated fatty acids (PUFA). They are also rich in plant omega-3 fatty acid (ALA), with walnuts having one of the highest contents of this nutrient.
Observational studies have linked frequent nut consumption to a reduced risk of CHD, with adjusted multivariable-adjusted hazard ratios for fatal coronary heart disease (CHD) ranging from 0.63 to 0.83. These benefits appear to be due to more than just lipid-lowering effects. Nuts have been shown to reduce levels of inflammatory markers and increase plasma adiponectin, an adipose tissue-secreted cytokine with antiatherogenic properties.
In addition to their role in lowering cholesterol, regular nut intake has been shown to improve vascular reactivity and endothelial function. Although small clinical studies have not found a consistent effect, the recent PREDIMED study demonstrated reductions in both systolic and diastolic blood pressure in participants receiving the nut-supplemented Mediterranean diet compared to a control diet.
A handful of unsalted raw or dry roasted nuts is a convenient and healthy snack to keep on hand, especially for hunger pangs between meals. You can add them to salads, yogurt with fruit, or even a meatless main dish.