단백질보충제 Protein is one of the key nutrients needed for a healthy diet. It’s recommended that people get 7 grams of protein for every 20 pounds of body weight.
When choosing proteins, opt for lean options like low fat dairy, skinless poultry and grass-fed meats, as well as fish and eggs. Plant proteins like beans, lentils and quinoa also offer high levels of protein but are considered incomplete as they lack some essential amino acids.
1. Eggs단백질보충제
Eggs are one of the best sources of protein and contain 6.3 grams of high-quality, essential amino acids in each large egg. They are also an excellent source of vitamin D, B-vitamins, choline and lutein/zeaxanthin. Eggs have been vilified for their cholesterol content in the past, but current research shows they do not increase your cardiovascular risk at all.
Eggs can be eaten in multiple ways and are quick to prepare. Try them boiled, scrambled, hard-boiled or poached for breakfast or lunch. Add a couple of eggs to a brown rice stir-fry for a satisfying and nutrient-packed meal. Hummus is another protein-rich food that can be easily incorporated into your diet. Scoop some onto a plate of fresh vegetables or use it as a spread on your favourite sandwich. Adding legumes like lentils to your meals will boost your protein intake and provide a range of other nutrients. Try them in this warm Vegan Lentil Soup or a hearty lentil salad.
2. Hummus
Hummus, a Middle Eastern dip and spread typically made by blending chickpeas (garbanzo beans), tahini (ground sesame seeds), olive oil, lemon juice, and garlic, is loaded with key nutrients that may help reduce your risk for certain health conditions. Hummus is also a great source of protein.
The nutrient richness of hummus stems mostly from its primary ingredient, chickpeas, which are an excellent source of fiber and protein as well as potassium, iron, magnesium, folate, vitamin B6, and vitamin C. Tahini, a rich, creamy paste made from ground sesame seeds, contains another type of protein that when combined with chickpeas creates a complete protein that provides all the amino acids needed for human energy.
When hummus is made with the right ingredients, like fresh vegetables, whole grains and high-fiber pita bread, it can be part of a heart healthy diet. However, many store-bought varieties contain lots of oil which can increase your calorie intake and artery-clogging fat. When shopping for hummus, look for options that are low in sodium and without added preservatives like potassium sorbate or sodium benzoate.
3. Greek yoghurt
Whether plain or flavoured with chocolate, honey or fruit, natural Greek yoghurt is a versatile food, writes nutritionist Jessica Cox. It can be dolloped on top of pancakes or cakes as well as used to make steamed puddings and Bircher muesli. It is also a tasty addition to dips and salad dressings.
As a protein-rich food, it helps to fuel your body and promote a feeling of fullness. Plus, it can aid muscle recovery after exercise and may boost gut health thanks to added probiotics.
Yogurt is also a good source of calcium, which is important for bone strength and promoting healthy teeth. Choose full-fat dairy from grass-fed cows for extra nutritional benefits, including iodine, which is essential for the function of the thyroid gland and maintaining a healthy weight, and vitamin K2, which is important for healthy blood clotting. Look for options like this one from Chobani, which packs in 20 grams of satiating protein per container.
4. Nuts
Nuts are a high-protein food that also provide a significant amount of fibre and other nutrients. They are rich sources of unsaturated fats (particularly the omega-3 fatty acids), and contain many other bioactive compounds, including phytosterols, vitamin E, and tocopherols, which have been shown to positively impact health outcomes.
Almonds are one of the highest protein nuts, containing 6 g per quarter cup serving, and they are also an excellent source of heart-healthy omega-3 fatty acids. Pistachios, walnuts, and peanuts are other good protein-rich nuts to include in your diet.
The Physicians’ Health Study and other large prospective studies have found that nut consumption is associated with lower total and cardiovascular mortality rates. However, it’s important to note that nuts are also high in calories and fat, so it is important not to overeat them. A large handful of nuts can easily take you over your daily calorie goal.
5. Fish
Fish is a healthy source of protein that contains the essential amino acids. A 3-ounce serving of salmon provides 22 grams of protein and a variety of other important nutrients, including omega-3 fatty acids, potassium, vitamin B12, selenium and vitamin D (12).
Fish can be a protein-rich addition to meals when paired with vegetables or grains like brown rice or quinoa. It’s also a good choice for vegetarians and vegans who want to increase the amount of meat-free proteins in their diet.
Meat is a rich source of protein, but people who choose to eliminate it from their diet should make sure they consume other high-protein foods. Protein sources such as beans, peas and lentils provide the body with all of the essential amino acids. They are called complete proteins because they contain all of the nine essential amino acids (histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine). Add beans to your salad or try a bowl of hearty quinoa for a meal that’s high in protein.
6. Asparagus
A cruciferous vegetable with an impressive nutritional profile, asparagus is available all year round, but its peak season is in spring. It is a great source of fibre and antioxidants, which help reduce inflammation and oxidative stress in the body. It is also high in vitamins A and C and contains quercetin, glutathione and vitamin E. This helps fight the free radicals, unstable molecules that damage cells, leading to chronic conditions like heart disease and cancer.
Folate, another nutrient found in asparagus, plays an important role in the production of osteocalcin, a protein that supports bone health and helps lower risk of fractures. The plant also contains phytochemicals called saponins, which have been shown to inhibit the growth of cancer cells (4). It is also a good source of vitamin K, which contributes to heart health by helping prevent the hardening of arteries. It also supports normal blood clotting and prevents the buildup of plaque in your arteries.