Protein also has advantages and disadvantages, are you eating right?

Protein is the main participant in life activities, plays an important role in the human body, normal adults should consume a certain amount of protein every day, maintain the body's positive nitrogen balance, special people should pay more attention to protein intake to maintain health
.
In fact, protein also has advantages and disadvantages, in the choice of protein-rich foods there are also some small details are worth noting, today, let's talk about
it.

Sources of high-quality protein:

Animal foods are generally superior to plant foods

■ Soy protein

Soybean protein content is between 36%-40%, per 100 grams of soy protein content is about 35.
0 grams, its amino acid composition is also more reasonable, the utilization rate in the body is high, is a very good source
of protein in plant protein.
Dried tofu, tofu brain, and soy milk are all good
choices for soy protein sources.

■ Egg protein

Eggs contain 11%-14% protein, which is an important source of
high-quality protein.
Egg egg white and yolk protein content difference is large, but in general, its overall amino acid composition is more balanced, because its cooking is relatively simple, steaming, boiling, frying, stir-frying, stewing can be, suitable for all ages, is one of the important sources of high-quality protein in the daily diet, often used as a reference protein, to evaluate the protein content and amino acid composition of other foods
.

■Milk protein

The protein content of milk (milk) is 3.
0%-3.
5%, and the protein content of milk per liter is about
30 grams.
Because of its balanced amino acid composition, it is an important source of high-quality protein for the body, and is often used as a reference protein like egg protein
.

■Meat protein

Meat protein mainly refers to the muscle parts
of poultry, livestock and fish.
The protein content of fresh chicken varies from
about 15% to 22%.
Chicken protein human body absorption, utilization rate, nutritional value is better than plant protein, common meat protein includes lean pork, beef lean meat, lamb lean meat, duck, chicken, a variety of fish, etc.
, is also an important source of protein for the human body
.

Infants, children and adolescents, pregnant women, nursing mothers, the elderly, etc

Pay attention to supplementing with high-quality protein

Although protein is important for everyone, these groups of people need to pay extra attention to supplementing with high-quality protein
.

Infants, children and adolescents are in a critical period of growth and development, supplementing high-quality protein, promoting their normal growth and development, and reducing the incidence of
nutrition-related diseases caused by protein deficiency such as malnutrition and anemia.

Pregnant women and nursing mothers also need a large amount of protein, which is conducive to the normal development and differentiation of fetal organs and tissues in the mother's body, so that the nursing mother can maintain normal lactation and improve the immunity of the nursing mother and infants
.

The digestive system function of the elderly is weakened, the absorption rate of protein is reduced, and the daily adequate protein intake is conducive to maintaining the positive nitrogen balance of the body, and also has positive significance
for the prevention of wasting, sarcopenia, anemia, osteoporosis and other diseases.

It is worth noting that people with kidney disease, abnormal liver function and children with phenylketonuria should choose protein foods under the guidance of professional physicians and clinical dietitians
.

When supplementing with high-quality protein

Dietary risks that may occur

■ Protein allergy

90% of allergens in food are proteins, and theoretically, any food containing protein can cause allergies, but only proteins with a large enough molecular weight to induce an immune response are potential allergens
.
Egg food and milk allergies occur in children
.
The occurrence of allergies can be reduced through some simple methods, such as milk heating, eliminating milk allergens whey protein to eliminate allergies, and boiling eggs thoroughly to reduce the occurrence
of egg allergies.
If a severe allergic reaction occurs, seek medical attention
promptly.

■ Lactose intolerance

Infants or some elderly people due to lactase deficiency or insufficiency, eating milk and dairy products will have diarrhea and other lactose intolerance symptoms, you can choose other foods rich in high-quality protein in addition to milk, such as poultry, lean meat, eggs, etc
.

■Salmonella food poisoning caused by biotin deficiency and eggs

Biotin is also a vitamin, deficiency will appear hair thinning, tarnished, dry skin, scaly dermatitis, red rash and other changes, because egg whites contain anti-avidin protein, long-term raw eggs or undercooked eggs will affect the absorption and utilization of biotin, resulting in biotin deficiency
.

Undercooked eggs are also pathogens that cause salmonella food poisoning
.
Therefore, cooked and fully heated eggs and their products not only promote the absorption and utilization of their nutrients, but also ensure food safety
to a large extent.

Text/Gao Chunhai (Physician, Registered Dietitian, Tianjin Center for Disease Control and Prevention)

(Edited by Li Chuang)