There are some people who have just finished eating and then start looking forward to the next meal, as if their appetite will never be satisfied.
Recently, a study published in the American Journal of Obesity found that, A strong appetite may be due to a lack of protein in the body.
“Life Times” combines research and interviews experts to tell you how to supplement high-quality protein.
Interviewed experts
Chinese registered dietitian Zheng Feifei Wu Jieping Medical Foundation Nutrition Department member Liu Ming
Liu Ailing, Researcher, Institute of Nutrition and Health, Chinese Center for Disease Control and Prevention
I have a strong appetite, maybe I haven’t eaten enough protein
Researchers at the University of Sydney analyzed the nutritional and Physical activity survey data.
They analyzed the ratios between dietary macronutrients reported by the respondents and plotted energy intake versus time spent and found that:
People who ate lower protein at their first meal of the day, had Continued to increase their total intake at subsequent meals, while those who consumed the recommended amount of protein did not. In fact, the latter decreased food intake throughout the day. By the third meal of the day, those who started the day with a higher protein-to-energy ratio had a much lower total energy intake for the day. At the same time, those who ate low-protein foods at the beginning of the day began to increase their intake, suggesting that they were seeking to compensate by expending more total energy.
Many foods in the modern diet consist of highly processed and refined foods, Low in protein, people are forced to eat more energy-dense foods until they meet their protein needs.
Scientists at the University of Sydney believe that although a number of factors contribute to excess weight gain, including dietary habits, physical activity levels and sleep habits, the body’s response to protein Intense demand, is the main cause of excessive energy consumption and obesity.
Lack of protein, what happens to the human body
In each stage of body growth, if the intake of protein is insufficient, it will cause different degrees of harm.
Children: Growth and Development Slowness, emaciation, underweight, etc.;
Adults: Fatigue, weakness, decreased physical strength, edema, slow wound healing, dull and rough skin, hair loss, insufficient immunity, etc.;
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Seniors: sarcopenia syndrome, stumbling, balance disorder, etc.
“A table summarizing high-quality protein suitable for the human body
Whether protein is “high quality” depends on the degree to which its amino acid composition is close to that of the human body and the rate of digestion and absorption. The food science community has designed a “digestive corrected amino acid score “, referred to as PDCAAS.
After experimental testing and calculation, each protein will get a score , the lowest is 0 points, the highest is 1 point.
1 point means this This kind of protein has a high digestion and absorption rate, and its amino acid composition is very close to that of the human body, which can meet the needs of the human body most efficiently.
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The optimal intake of protein for different groups
While protein is an essential nutrient for the human body, it benefits health only if consumed in the right amount.
The Chinese Nutrition Society recommends that the recommended intake of protein for adults is: 65 grams/day for men and 55 grams/day for women sky.
Healthy Adult< /p>
Generally speaking, eat an appropriate amount of staple food (more than 6 taels for men, and more than 5 taels for women), 1~2 bags of fresh milk or the same amount of yogurt, 1 egg, 40-75 grams of livestock and poultry meat, 40-75 grams of aquatic products, 25-35 grams of soybeans and nuts are enough to supplement the daily protein requirements of healthy people.
vegetarian
Vegetarians lack high-quality protein such as eggs, milk, and animal protein in their diet. It is recommended to eat more soybeans or soy products, nuts, mushrooms, etc. to increase protein intake.
kidney disease patient
People with renal insufficiency will have protein metabolite excretion disorders. In order to reduce the burden on the kidneys and reduce the production of blood urea, these patients should adopt a low-protein diet, minimize plant protein, and consume high-quality protein, such as milk, eggs, lean pork, fish and shrimp, etc.
Gout patients
Gout patients should limit protein intake, thereby Reduce purine intake. The recommended protein intake is calculated at 0.8-1 gram per kilogram of body weight. Milk and eggs are the first choice, and meat, fish, poultry, and shrimp should be eaten in limited amounts, and dried beans should also be limited.
Fitness crowd
For some fitness groups, in order to improve the protein synthesis efficiency in muscles, they often need to increase protein intake, but it is best not to exceed the standard of 0.25 grams per kilogram of body weight for additional supplementation.
Other special groups
Children and teenagers in the growth and development period, pregnant or breastfeeding women, the elderly with weakened digestion, people with poor or weak immunity, and patients in the recovery period after surgery should pay special attention to protein supplementation. If the daily diet is not enough, protein supplements can be taken under the guidance of a doctor.
Obesity and overweight, coronary heart disease, hypertension, arteriosclerosisPeople with high blood pressure should choose fish, shrimp, chicken, eggs, milk, soybeans and other high-protein and low-fat foods as much as possible.
In addition, the following points should be paid attention to when supplementing protein:
Meals have high-quality protein
Protein cannot be stored in the body, and it will be consumed within a few hours after eating. Therefore, a balanced intake of protein in three meals a day can keep the muscles in optimal condition.
Breakfast can choose dairy products, eggs, soy products, etc.; lunch and dinner can be eaten Livestock and poultry meat, fish and shrimp, soy products, etc.
Prefer fresh meat and eat less processed meat< /span>
When buying fresh meat, if you have to eat processed meat, you can boil it in boiling water before draining it to prevent Reduce salt and fat before cooking, and it is recommended to be served with fresh vegetables.
More low-temperature cooking, less frying and grilling
When frying, frying or roasting, the oil temperature will reach 180℃~300℃, which not only destroys nutrients such as B vitamins, but also produces harmful substances. It is recommended to use low-temperature methods such as steaming and boiling when cooking meat. ▲
Editor of this issue: Deng Yu
< span>Source: “Life Times”