Autumn is coming soon,
Many babies always do it when the seasons change
Being caught off guard makes it very easy to fall prey.
If you want to study and live healthily,
You should pay more attention to your daily diet!
A large number of studies have shown that protein occupies an important position in the life activities of the human body, and is especially important for maintaining a healthy immune system.
Researchers believe that the optimal protein intake is about 1.2-1.4 grams per kilogram of body weight, so it is recommended that everyone consume 20-30 grams of protein in each of three meals.
However, the protein content of different foods varies, and many animal-based protein foods, such as processed deli meats, are associated with an increased risk of heart disease and cancer.
The team leader will give you some popular science.
Common in North America10 healthiest
high-quality protein foods.
Come take a look~
The first thing I have to mention must be eggs. Egg protein is recognized as a highly digestible protein!
An egg contains approximately 70 calories. In addition to protein, it is also rich in more than 13 essential nutrients such as iron, vitamin D, zinc, and lutein.
What’s even more exciting is that eating eggs regularly can also help with weight loss: research shows that eating eggs for breakfast can reduce hunger and help control food intake at lunch and dinner.
Fish, shrimp and other seafood are the healthiest high-quality proteins in the diet.Seafood is high in protein, and you can easily meet your daily recommended protein intake by eating just a few.
What's more, fish is relatively low in calories compared to other protein sources;
It is rich in substances such as EPA and DHA, which can also help reduce the risk of cardiovascular disease, inhibit inflammation, etc.
Over the years, Greek yogurt has become increasingly popular in North America.Compared with other yogurts that are heavily loaded with sugar and jam, Greek yogurt is obviously much healthier.
Greek yogurt is very thick and has twice the protein content of traditional yogurt. It is also rich in calcium.
However, everyone should also pay attention when choosing, and try to choose Greek yogurt with less added sugar.
Although many babies are lactose intolerant, we have to admit that milk is also an excellent source of high-quality protein.
In addition to being rich in protein, milk is also rich in nutrients such as calcium, vitamin D, B vitamins and potassium.
Experimental studies have shown that people who drink milk can also gain more muscles~
Chicken breast is one of the best sources of lean protein, with even more protein than the equivalent beef.
Chicken breast not only contains protein, but is also rich in B vitamins, selenium, phosphorus, potassium, magnesium and zinc.
Chicken is also very filling, and using chicken breast instead of high-fat animal protein may also reduce the risk of cardiovascular disease and type 2 diabetes.
However, skin-on chicken breasts have twice the fat content of skinless chicken breasts, so even though the skin is the soul, it needs to be thrown away.
The nutritional profile of turkey breast is very similar to skinless chicken breast, and it is also as low in fat as skinless chicken breast.
However, try to eat lightly processed turkey. It’s best not to touch meat with more complicated processes!
Cottage cheese has been a quintessential diet food since the 70s.
Low-fat cheese contains more protein than most foods.At the same time, it is also a good source of calcium.
Research shows that about 80% of the protein in cottage cheese is slow-release casein, which helps keep you full for longer and regulates blood sugar levels.
Among plant-based protein sources, legumes are one of the healthiest choices, and they are both nutritious and satiating.
Research published in the American Journal of Clinical Nutrition reports that legumes may provide beneficial polyphenols that help lower harmful LDL cholesterol and reduce the risk of metabolic syndrome, heart disease, and type 2 diabetes.
Soy foods (tofu, soy milk, etc.)
There is help for those who don’t like to eat beans!Soy products are also a great way to get high-quality plant protein.
Soybeans are lower in saturated fat and better for heart health than animal protein.
The isoflavones in soybeans also help maintain bone health and can prevent certain types of cancer.
Lentils are also a type of legume and there are many varieties.But no matter what kind of lentils they are, they are a healthy source of protein.
The nutritional profile of lentils is very similar to that of most legumes.They are also rich in antioxidants, which help reduce inflammation and reduce the risk of chronic disease.
Lentils are also rich in bioactive compounds that may help reduce the risk of diabetes, obesity, cancer and cardiovascular disease, according to research published in the International Journal of Molecular Sciences.
A common high-quality protein source in North America,
If you want to eat green and healthy,
Or those who have needs such as weight loss and fitness,
Stop it quickly!
Typesetting | Primary School
Pictures | Some from the web
Copyright belongs to the original author
Editor | Primary School Shen