The function, complement and criterion of judgment of high quality protein

Protein plays an important role in all kinds of essential nutrients.

Not only do you need it for your daily activities, but you also need special protein supplements to speed up your recovery when you are sick, injured, or weak.

It can be said that protein is the foundation of our health.

However, in fact, more and more people have insufficient protein intake, the formation of a hidden “malnutrition”.

Grains, meat and nuts are good sources of protein

Protein deficiency

Proteins are the main building blocks of the body’s raw materials. In addition to bile and urine, most of the body’s systems require protein synthesis. 

Protein deficiency, like the lack of raw materials in the house, light will lead to malnutrition, fatigue, weight loss, reduced resistance to disease, heavy so that the body can not function properly, facing death. 

What is frightening is that people in most countries do not have enough protein in their intake. China is a very serious country. [1]

Many people in pursuit of long and healthy lives have begun to adjust their diet to supplement high-quality protein. 

So, what is good protein?

Judging criteria for high quality protein

1: contains 8 essential amino acids.

Proteins are composed of amino acids, so far, it has been found that there are about 20 kinds of amino acids that can constitute natural proteins, among which 8 kinds are necessary for human body and can not be synthesized by themselves.

So the protein that can provide these 8 kinds of amino acids, can be called high-quality protein.

The eight essential amino acids are leucine, isoleucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine.

2: high absorption and utilization ratio.

Some foods are rich in protein, but few can be absorbed and utilized by the human body. Therefore, high-quality protein should also meet one point, that is, suitable for the human body to absorb, and can be fully utilized.

It has been found that the closer the ratio of amino acids to human proteins is, the easier it is for us to absorb and transform them.

3: reasonable nutrition ratio.

Food contains not only protein, but also fat, carbohydrates, vitamins and so on.

If the proportion of nutrients is unreasonable, such as low protein and high fat, it may increase the burden of human metabolism after eating, resulting in obesity or nutritional imbalance.

Therefore, the high-quality protein content is higher than other nutritional ingredients of food, more in line with the standard.

High quality protein 5 advantages

1: reducing fat and promoting digestion.

Protein is the raw material for the synthesis of digestive enzymes, protein deficiency, the basic metabolic rate of the human body will decline, may occur obesity, malnutrition, arteriosclerosis and so on.

Often eat the food that contains high-quality protein, can promote human body to absorb and digest, raise fat conversion rate, reduce cholesterol to the harm of blood vessel.

2: immunity enhancement.

Protein is the main component of synthetic antibodies, including white blood cells, T lymphocytes and so on, which has a great impact on the human immune system.

Supplement high-quality protein, can promote immune cell repair, improve the body’s resistance to viruses and bacteria.

3: muscle strengthening.

The average person in 40 years of age, muscle content will continue to decline, the ability to protect bones and organs is not as good as before, so the middle-aged people generally have “fat” signs. And strengthening muscles is good for the energy circulation of the whole body. People who have more muscles and less fat can often avoid a series of diseases brought about by obesity.

High-quality protein can promote muscle synthesis, in addition to exercise, can significantly slow down the pace of muscle aging, to maintain a young physique.

4: protecting the brain.

Proteins, which synthesize cerebrospinal fluid (CSF), are important substances that help the brain remove waste, promote cell growth and repair. After middle age, nerve cells will continue to decrease, if the lack of protein, may accelerate the brain aging, resulting in memory decline, leading to Alzheimer’s disease.

But the high quality protein can enhance the cell activity, is advantageous to the brain metabolism, thus protects the brain health.

5: regulation of endocrine.

In addition to bile and urine in the human body, many tissue structure repair and humoral circulation need protein participation. Protein deficiency may lead to endocrine disorders, other nutrients are also lost, especially collagen, on the eyes, skin health impact.

High-quality protein is an important source of collagen synthesis, which can regulate endocrine disorders and promote skin to keep smooth and tight.

Where does good protein come from?

Under normal circumstances, 1kg’s body weight needs at least 1 g of protein, and protein intake should account for 10%-20% of total energy intake every day, and 12%-14% for children, especially to ensure a certain amount of high-quality protein.

So where does high-quality protein exist in everyday life?

1: animal quality protein.

Animal quality protein is mainly derived from meat, eggs, milk foods, its amino acid types and structures are closer to the human body, and can be better absorbed and utilized by us.

For obese people, or patients with coronary heart disease, high blood pressure, atherosclerosis, fish, shrimp, chicken, duck and other high-protein low-fat food is more suitable for daily consumption. Just 100 grams of fish can provide half of the protein a person needs every day.

Egg foods contain about 13 grams of protein per 100 grams, while milk, goat’s milk and dairy products contain about 3 grams of protein per 100 grams, especially for the elderly, children and frail people.

2: plant protein.

Legumes are rich in plant protein, averaging between 20% and 40%, and even a few as high as 60%. Among them, soybeans, black beans and green beans contain protein similar to animal protein, easy to absorb, and its content is twice as much as eggs.

As for cereals, they have lost most of their protein after being finely processed. It is best to eat with whole grains, such as brown rice, oats, quinoa, and so on, will make nutrition more comprehensive.

High quality protein recipe

  • Breakfast: includes 1 egg or duck egg, 1 cup of 250ml milk or soya-bean milk; 
  • Lunch: 100-150 grams of lean meat, 150-200 grams of staple food, including fine rice noodles and whole grains to match the proportion of 2; 
  • Dinner: includes 150 grams of staple food, in which fine rice noodles and whole grains to match the ratio of 2 1。

In addition, 250 grams of fish per week is recommended.

Note meaning

If you have liver damage, you need to follow your doctor’s advice.

Other people suffering from certain diseases, if necessary, should also be guided by a doctor to supplement the protein or take nutrients.

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