The type of protein eaten is extremely important for maintaining overall health. The good protein nutrients that nutrition experts recommend include protein sources from fish, duck, chicken, beans, and low-carb whole grains that provide both protein and fiber. Soy foods are also a good alternative. Because it provides the same amount of protein as meat And is a good source of healthy fats as well.
For those who are losing weight Eating good protein can also help you feel full longer. And has a beneficial effect on the muscles that will gradually lose as you get older In this regard, to eat less pork and beef Avoid fatty meats Including processed proteins such as sausage, bacon and ham, because in addition to making it difficult to lose or maintain the same weight if eaten frequently, it also negatively affects the body. It may be associated with the risk of developing diabetes. Cardiovascular disease As well as colon cancer
Choose protein wisely for good health.
Large meats, including beef, pork or lamb, are high-energy sources of protein. But sometimes there are fats and cholesterol that can cause clogged coronary disease. Eating these meats should therefore be lean. This is the thigh and back meat with as little saturated fat as the skinless chicken breast. More importantly, it should be eaten in moderation and less times than protein from chicken and fish. 85 grams of large meat provides approximately 22 grams of protein.
Duck and Chicken Meat Choose to eat lean breast meat to avoid saturated fat. And if it’s duck, turkey, or bird meat, it has less fat than chicken. 85 grams of chicken provides approximately 31 grams of protein, more than half the protein your body needs on a daily basis.
Fish is a good source of protein that is often low in fat.
Even fish that are reputed to be more fatty than other fish like salmon and tuna are considered healthy. Because the inside of the fish not only provides protein But also contains omega-3 acids that are good for the heart Most people are not getting enough omega-3s compared to the recommended amount. Eating fish is considered to have two benefits. 85 grams of salmon provides approximately 17 grams of protein, while tuna or sardines are great choices. And should eat food from these fish twice a week, about 110 grams each time.
Eggs are valuable and inexpensive proteins. One egg provides about 6 grams of protein, and even the yolk is high in cholesterol. But a number of studies have shown that the cholesterol in eggs does not increase blood cholesterol levels. These are foods that contain saturated fats and trans fats that are more likely to raise cholesterol levels. For healthy people Eating one egg a day does not increase the risk of heart disease. However, if you are already suffering from diabetes, heart disease or high cholesterol, be careful and consult your doctor about eating any foods high in cholesterol. Including eggs
Milk and many dairy foods, such as cheese and yogurt, contain protein and calcium. It helps to keep your bones healthy, good for your heart and to avoid the calories you get. Choose low-fat dairy products. Skim milk And skimmed milk A glass of skimmed milk provides 8 grams of protein, but if you need more protein, you may choose Greek Yogurt, which has 18-20 grams of protein per portion, which is more than regular yogurt. 2 times
Soy is another food that provides high protein content.
Whether it’s soy beans, tofu, tofu water, tofu or soy protein alternatives. One cup of cooked soy provides 29 grams more protein than eating 85 grams of steak, while a cup of tofu juice provides almost the same amount of protein as normal milk. Can help lower cholesterol levels But in the case of using soy supplements Always be careful and consult a doctor first. This may not benefit people who are currently receiving hormone therapy or are suffering from breast cancer.
Vegetables, nuts and seeds are great sources of protein. In particular, beans, such as red beans and black beans, contain 15 grams of protein per cup, while peas contain 9 grams of protein per cup, while medium-sized potatoes provide only 4 grams of protein.
An equally good option, with 8 grams of protein equivalent to 1 tablespoon of pumpkin or sunflower seeds, 12 almonds, 24 pistachios, 7 walnuts, or 2 tablespoons of peanut butter. Frequently every week may help reduce your risk of heart disease. But do not forget that nuts are foods that are high in calories. Therefore, you should not eat more than 14 grams per day.