What should I eat to supplement protein?
Protein is one of the essential nutrients for the human body and is involved in important physiological processes such as muscle repair, immune function and cell regeneration. In recent years, with the popularity of healthy diet, how to scientifically supplement protein has become a hot topic. This article will combine the hot content of the entire Internet in the past 10 days to recommend high-protein foods for you and provide structured data reference.
1. Recommendations for high-quality protein foods
Based on nutritional research and consumer preferences, the following foods are excellent options for protein supplementation:
| food category | representative food | Protein content per 100 grams (grams) |
|---|---|---|
| animal protein | Chicken breast, eggs, salmon | 20-30 |
| plant protein | Soybeans, quinoa, tofu | 10-20 |
| dairy products | Greek yogurt, cheese | 5-10 |
2. Recent popular high-protein diet trends
1.The rise of plant protein: With the popularity of vegetarianism and environmental awareness, plant proteins such as soybean and pea protein have become hot search keywords. 2.Protein powder innovation: New protein supplements such as cordyceps protein and algae protein have triggered discussions. 3.High protein snacks: The sales of convenience foods such as protein bars and chicken breast crisps have increased significantly.
3. Protein needs of different groups of people
| crowd | Recommended daily amount of protein (grams) | Suggested food |
|---|---|---|
| average adult | 50-60 | Eggs, lean meat, beans |
| fitness crowd | 1.2-2.0g/kg body weight | Chicken breast, whey protein |
| elderly | 60-80 | fish, tofu |
4. Tips for scientific matching
1.Animal protein + plant protein: For example, the "egg + soy milk" combination can increase the absorption rate. 2.dispersed intake: Intake of 20-30 grams of protein per meal is better for absorption. 3.cooking method: Steaming is better than frying to reduce nutrient loss.
Summary: To supplement protein, you need to choose a variety of foods according to personal needs. Recent plant protein and functional protein products deserve attention. Only by properly matching the dietary structure can you maximize the utilization of protein.
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