Protein is the material basis of life and an important part of human tissues. All forms of life, in essence, are the embodiment of protein function, so life cannot be separated from protein. On the occasion of National Nutrition Week 2020, a working group of experts conducted a nutritional assessment of the common foods in our daily lives. Two indicators of food are mainly examined, one is the "quantity" indicator, that is, the "protein content", which refers to the amount of protein per 100 grams of this food. The other is the "quality" indicator, the "amino acid score of the protein." Amino acid score is to evaluate the quality of protein by comparing the amount of restricted amino acids between the protein components of food and the reference protein. The higher the score is, the better the protein quality is and the easier the body is to absorb and use.
Combining the data of protein content and amino acid score, the expert group listed the top ten "Top ten foods of high quality protein" in the hope that People's Daily supplement of high quality protein will be helpful.
Eggs are rich in nutrients and are a food with high nutritional value. The protein content of eggs is about 13%, and the amino acid composition is very close to the needs of the human body, which can usually be used as a reference protein for amino acid evaluation. Eggs contain a complete variety of vitamins, minerals such as calcium, phosphorus, iron, zinc, selenium content is also very rich. It is recommended that healthy people eat an egg every day, both white and yolk.
Milk is rich in nutrients, the composition of the appropriate proportion, easy digestion and absorption, can provide high-quality protein, vitamin B1, vitamin B2 and calcium. Because milk is a liquid food, it has a high water content, so the protein content is only 3%. But on the one hand, the proportion of essential amino acids in milk meets the needs of the human body, which is a high-quality protein, on the other hand, milk is convenient to drink, and it is easy to reach a few hundred grams of intake, so milk is a very important source of protein food.There are many kinds of milk products, the common ones are liquid milk, milk powder, yogurt, cheese and so on. Yogurt after fermentation, lactose, protein and fat are partially decomposed, lactose intolerant people can try to drink yogurt instead of milk.
It is recommended to consume 300 grams of milk or the equivalent of dairy products per person per day.
Fish is rich in protein, lipids, vitamins and minerals, and its protein content is about 15%-22%, containing various amino acids necessary for the human body, especially rich in leucine and lysine, which is a high-quality protein. The muscle fibers in the muscle tissue of fish are short and thin, and the tissue is soft and tender, which is easier to digest than the meat of livestock and poultry. Fish is rich in n-3 polyunsaturated fatty acids (DHA and EPA), and moderate intake is beneficial to reduce the risk of hyperlipidemia and cardiovascular disease. The recommended daily intake of aquatic products for adults is 40-75 grams.
Shrimp has high nutritional value, rich in protein, vitamin A, B1, B2 and niacin, calcium, phosphorus, iron and other components, its protein content is about 16%-23%, low fat content and mostly unsaturated fatty acids.
Shrimp is rich in magnesium, which plays an important role in regulating cardiac activity. It is rich in vitamins, calcium, phospholipid, etc., especially for children, pregnant women have a good nutritional supplement.
Chicken protein content is about 20%, chicken breast is a protein source that many fitness and muscle building people like, its fat content is low, but also contains more unsaturated fatty acids, especially oleic acid and linoleic acid. It contains a variety of amino acids conducive to human digestion, and is also an important source of minerals such as copper, iron, zinc, as well as B vitamins and fat-soluble vitamins. In addition, chicken is rich in phospholipids, which play an important role in human development.
The nutritional value of duck is similar to that of chicken. The protein content of duck meat is about 16%, mainly sarcoplasmic protein and myosin, another part is interstitial protein, which contains water-soluble collagen and elastin, in addition to a small amount of gelatin, and the rest is non-protein nitrogen. Duck meat contains more nitrogen extract than animal meat, so duck meat is delicious. Duck meat is a meat with more B vitamins and vitamin E. The potassium content of duck meat is high, and the edible part of 100 grams reaches nearly 300 mg.
Lean beef protein is generally more than 20%, and the amino acid composition of beef protein is close to the needs of the human body, and the proportion is balanced, and the human body is high in absorption and utilization. The fat content of beef is lower than that of pork and lamb, at about 10%. Beef is also rich in minerals (potassium, zinc, magnesium, iron, etc.) and B vitamins, including niacin, vitamin B1, and riboflavin.
The protein content of lean lamb is about 20%, and the mineral content of lamb is rich, including copper, iron, zinc, calcium and phosphorus, which is higher than many other meats. The ratio of adult essential amino acids to total amino acids in mutton is more than 40%, and it is a high-quality protein food with high human absorption and utilization rate. The content of lysine, arginine, histidine and threonine of mutton is generally higher than that of other meats.
The protein content of lean pork is about 20%, and the essential amino acid composition is close to the human body needs. Pork is rich in phosphorus, potassium, iron, magnesium and other elements, which is an important source of mineral elements required by the human body. Pork contains trace amounts of water-soluble vitamins.
It is recommended to consume a total of 40-75 grams of animal meat per day.
Soybeans include soybeans, black beans and green beans. As the only plant-derived protein on the list, soy is rich in high-quality protein, unsaturated fatty acids, calcium, potassium and vitamin E. The protein content of soybean is 30%-40%, the composition and proportion of essential amino acids are similar to that of animal protein, and it is rich in lysine, which is lacking in cereal protein, and is a natural ideal food that complements cereal protein.
In addition, soy also contains a variety of healthy ingredients, such as soy isoflavones, plant sterols, soy oligosaccharides and so on. There are many kinds of soybean products in China, common soybean milk, tofu, dried bean curd, bean curd brain, etc., but fermented soybean products such as tempeh and bean curd contain too much sodium, and attention should be paid to controlling the consumption amount.
Some friends think that expensive abalone, sea cucumber and other protein content is higher, but is it really so? Research shows that abalone contains 12.6 grams of protein per 100 grams, and sea cucumber contains 16.5 grams of protein per 100 grams, which is not more than large yellow croaker (17.7 grams), and the remaining nutrients of abalone and sea cucumber are also high and low compared with other aquatic animals, and the nutritional value is not as high as people think. Therefore, please pay attention to the top 10 food lists of high-quality protein, reasonable diet collocation, daily supplement better quality.
