How to eat good protein food?

Proteins make up the skin, bones, muscles and all organs Protein is the most important nutrient for human body Our whole body, from heel to hair, including skin, bone, muscle and all organs are mainly composed of protein In childhood, the body's skin, bones, muscles and various organs continue to grow and develop and need to take in a large amount of protein; in adulthood, although the growth and development stops, the body protein is constantly updated and consumed (metabolism), so it also needs to be supplemented from food; After the old age, the body protein is gradually lost, the organs are atrophied, the skeletal muscles are reduced, the height becomes shorter, so it is particularly important to supplement protein with diet; in order to conceive or nurture new life (mainly composed of protein), pregnant women and nursing mothers must also ingest a lot of protein; in the recovery period of many diseases, in order to repair the damaged tissues or organs, it is necessary to ingest more protein So, whenever and wherever, keep in mind that protein is the key to your health If there is not enough protein in the diet, it is difficult for the fetus to develop normally; the child cannot grow normally; the adult's physique, physical strength and immunity are low, and the energy is insufficient; the elderly are aging faster, and they are aging; the patient's recovery is delayed, and the vitality is hard to recover In a word, protein constitutes our body, so we must take good care of it Protein is the basis of all life activities Protein not only constitutes our body, but also participates in various life activities in the form of hormone, enzyme, antibody, complement, hemoglobin, apolipoprotein, immunoglobulin, etc The names of these living substances may be strange, but they bring us functions that we use every day, such as ingestion, excretion, metabolism, exercise, blood circulation, respiration, immunity, thinking, emotion, desire, gene replication At the end of the day, these functions are all performed by proteins, and a world without proteins is unimaginable These decisive proteins in the body are synthesized by cells, but their raw materials must be provided by food, especially the protein in food The protein in the food is digested and broken down into amino acids in the intestine, then absorbed into the blood, and then transported to the corresponding tissues or organs by the blood In the cells of these tissues or organs, amino acids, through complex biochemical processes, re synthesize all kinds of human proteins, and play their roles At the same time, the original protein of human body will gradually decompose into amino acids, or reuse, or degrade and excrete, and complete metabolism Protein needs to be replenished frequently Amino acids and proteins that have completed their mission or are no longer used in the body will be quickly degraded into other substances, and excreted with urine in the form of urea, creatinine, etc Even if you eat a lot of protein one day, they can't be stored in the body and will be metabolized and excreted from the urine This is quite different from fat and sugar If you eat a lot of fat and sugar one day, they will be stored in the fat tissue under your belly or other parts in a regular way Unless you exercise hard, they will be stored there for a long time The protein in the diet can not be stored in the body, so the better mode of protein supplement is regular intake, that is to say, some protein (about 60-100g) should be taken every day to maintain the metabolic needs Moreover, if conditions permit, it is the best to take some protein (about 20-30g) in every meal Only those patients with severe impairment of renal function, who often need a low protein diet, should consult a doctor More value of protein food In addition to high-quality protein, another important reason for making protein food the core of nutritional diet is that these protein foods are also rich in other nutrients For example, fish eggs are also an important source of iron, zinc, selenium, chromium and other trace elements They are not only abundant in content, but also easy to digest and absorb Fish eggs are also important sources of phospholipids, vitamin A, vitamin B12, vitamin B1, vitamin B2 and vitamin B6 Fish are also important sources of vitamin D, DHA, calcium and potassium Among them, vitamin D and vitamin B12 are almost absent in plant food Milk is also a good source of calcium, zinc, vitamin A and vitamin B2 Soybean and its products are also important sources of polyunsaturated fatty acids, calcium, vitamin B1 and vitamin B6 Therefore, as long as we grasp the protein food as the core and eat all kinds of protein food well, we can solve the needs of most nutrients, not only protein, but also a variety of vitamins and minerals It is particularly important that when protein foods such as fish, meat, eggs, milk and soybean products are eaten with food or vegetables, their proteins complement each other, learn from each other's strengths and complement each other's weaknesses, and the overall protein nutritional value increases; meat and fish shrimp also promote the absorption of iron, carotene and other nutrients in food or vegetables, and improve the nutritional quality of the whole meal.