You need to eat enough protein to have a healthy body. Are you sure you are eating enough?

No. 208

Protein, body immunity protection

We always talk about how important protein is. We must pay attention to the intake of high-quality protein in our daily life.

But how do we determine whether our daily protein intake is really enough?

A while ago, a friend came to me and asked about his dog, but he was asking on behalf of his parents at first.

Because he wanted to buy some protein powder for his parents, but didn't know if it was appropriate.

Today, I will talk to you about how to judge whether our daily protein intake is sufficient, targeting the general healthy population.

Next you will see:

1. How much protein does our daily food provide?

2. How do I know if I am getting enough protein?

The main sources of our daily protein are: dairy products, eggs, beans and meat.

Dairy

Generally, every 100g of fresh milk can provide 3.5g of protein. If we consume 300g a day, we can get about 10.5g of protein.

Similar products such as yogurt, milk powder and cheese are also good sources of high-quality protein, but the protein content is different from that of fresh milk.

egg

Eggs come in different sizes. If you eat the egg white and yolk together, you can consume about 7g of protein if you eat the common 60g egg.

Soy products

Among plant proteins, soy products have the highest protein content and are suitable for human absorption.

In addition to soybeans, soy products also include black beans and green beans. Soy milk, dried tofu, tofu shreds, etc. made from these beans are all soy products.

For an ordinary family of three, using a piece of tofu to make dishes every day can ensure the daily intake of soy products.

As long as you consume about 25g of soybeans or their products a day, you can get about 9g of protein.

meat

As protein sources, fish, poultry and livestock are still relatively high-quality choices.

Speaking of this, many people may question, isn’t meat generally high in fat?

Therefore, in terms of intake, it is recommended that dogs ensure about 50g of seafood every day, plus 50g of livestock and poultry meat.

However, according to the eating habits of most modern people, meat intake is rarely insufficient. Instead, what needs to be controlled is the amount.

So how much is 50g of meat?

Based on the above picture, you can roughly know whether your meat intake is excessive. If you consume it according to the recommended amount for dogs, you can get about 20g of protein from it.

Now that we know the approximate amount of protein contained in our daily food, let's talk specifically about whether this amount is enough.

According to the "Dietary Reference Intake of Nutrients for Chinese Residents" compiled by the Chinese Nutrition Society, the recommended protein intake for adults in my country is 1g/(kg·d).

This means that if your weight is 60kg, the amount of protein you need to consume per day is 60g.

If we analyze the food we eat for three meals a day, we can roughly calculate it like this:

Staple Food

Although staple foods are not a source of high-quality protein, the staple foods we consume in our daily lives still contain a certain amount of protein.

For example, rice contains 7%, millet and corn contain 8-9%, and flour contains about 10% protein.

Fruits and vegetables

The nutritional components of fruits and vegetables are mainly vitamins, dietary fiber, etc., and the protein content is relatively low.

But some varieties, such as leafy greens, beans and mushrooms, can contain 1-2% protein.

In addition, the protein content of nuts is approximately between 8% and 25%.

So combined with what has been said above:

Calculated in this way, although it is not exactly the recommended intake, it is almost enough to meet the basic protein needs for a day.

You can estimate your daily protein intake based on this intake ratio.

I want to say something special about the elderly here. Many elderly people are resistant to most meats because of chronic diseases, especially the three highs.

Because of concerns about cholesterol, some elderly people are very averse to eggs, especially egg yolks, and only rely on eating some vegetables and beans to supplement protein.

So overall, this kind of diet structure will lead to insufficient protein intake in the long run.

Therefore, if you make up for it by taking protein powder, it can indeed improve your physical condition to a certain extent.

In addition, some girls skip dinner and eat less meat in order to lose weight, which will also lead to insufficient protein intake.

However, if you don’t want to lose muscle during weight loss, you must ensure adequate protein intake.

Okay, let’s stop here for the issue of protein intake. I wonder if you find that your intake is enough after comparison?

Source: Vitadog Nutritionist