很少人知道的關(guān)于蛋白質(zhì)的事實(shí)
很少人知道的關(guān)于蛋白質(zhì)的事實(shí)
Protein is essential in a healthy diet. Knowing the right protein can help us take full advantage of it. Here are 10 protein facts not everyone knows.
蛋白質(zhì)是健康飲食中必不可少的。知道正確的蛋白質(zhì)知識(shí)可以幫助我們充分利用它。以下是10個(gè)并非人人都知道的有關(guān)蛋白質(zhì)的事實(shí)。
Interesting facts about protein
關(guān)于蛋白質(zhì)的有趣事實(shí)
1. Men need more protein than women?
男人比女人需要更多的蛋白質(zhì)嗎?
The amount of protein you need depends on your gender, age, weight, activities ... But yes, men often need more protein than women. The average man needs about 56 grams of protein a day while the woman needs about 46 grams.
你需要的蛋白質(zhì)量取決于你的性別、年齡、體重、活動(dòng)量……但是，是的，男人通常比女人需要更多的蛋白質(zhì)。男性平均每天需要大約56克蛋白質(zhì)，而女性大約需要46克。
2. What percentage of calories does protein provide for you per day?
蛋白質(zhì)每天能提供多少卡路里?
For most people, 10-35% of their calories come from protein (a day).
對(duì)大多數(shù)人來說，10-35%的熱量來自蛋白質(zhì)(一天)。
3. Do hard workers need more protein than lazy people?
努力工作的人比懶惰的人需要更多的蛋白質(zhì)嗎?
Your activity during the day affects how much protein your body needs. Practitioners may need a little more protein than people who don't exercise. They need muscle recovery and rebuilding after exercising.
你白天的活動(dòng)影響你身體需要蛋白質(zhì)的量。從業(yè)者可能比不運(yùn)動(dòng)的人需要更多的蛋白質(zhì)。運(yùn)動(dòng)后需要肌肉恢復(fù)和重建。
4. Milk, beef, eggs, nuts: Which foods have the most protein?
牛奶，牛肉，雞蛋，堅(jiān)果:哪些食物含有最多的蛋白質(zhì)?
If you compare 1 cup of whole milk, 1 cup of nuts and seeds, 85 grams of beef and 1 large egg, beef is the answer with the most protein. Beef and red meats in general are also high in saturated fat, which can lead to high cholesterol and heart disease. If you eat red meat, eat just enough and choose lean cuts of meat.
如果你比較一杯全脂牛奶，一杯堅(jiān)果和種子，85克牛肉和一個(gè)大雞蛋，牛肉是蛋白質(zhì)含量最多的答案。牛肉和紅肉通常也含有高飽和脂肪，這會(huì)導(dǎo)致高膽固醇和心臟病。如果你吃紅肉，要適量，最好選擇瘦肉。
5. Why do we need protein?
為什么我們需要蛋白質(zhì)?
Protein is an important part of every cell in the body. It has a variety of roles such as energizing, repairing bones and muscles, shaping cell structure and supporting the immune system.
蛋白質(zhì)是人體每個(gè)細(xì)胞的重要組成部分。它有多種作用，如補(bǔ)充能量，修復(fù)骨骼和肌肉，塑造細(xì)胞結(jié)構(gòu)和支持免疫系統(tǒng)。
6. Does a high-protein diet help with weight loss?
高蛋白飲食有助于減肥嗎?
It's correct. Some studies show that eating protein instead of carbs can help you lose weight. High-protein foods move more slowly through the digestive system, keeping you feeling full for longer. Your body also consumes more energy to digest protein than carbs. Protein also makes you feel less hungry as it keeps blood sugar levels steady.
這是正確的。一些研究表明吃蛋白質(zhì)代替碳水化合物可以幫助你減肥。高蛋白食物通過消化系統(tǒng)的速度更慢，讓你的飽腹感更持久。你的身體也會(huì)消耗更多的能量來消化蛋白質(zhì)而不是碳水化合物。蛋白質(zhì)還能讓你不那么餓，因?yàn)樗鼙３盅撬椒€(wěn)定。
But don't eat steak all day! Experts say they don't yet know the long-term effects of a high-protein and low-carb diet.
但是不要整天吃牛排!專家說，他們還不知道高蛋白低碳水化合物飲食的長(zhǎng)期影響。
7. Can too much protein be harmful to health?
蛋白質(zhì)過多會(huì)對(duì)健康有害嗎?
Usually, eating a little more protein is not harmful. But eating more protein means you have more calories, which can make you gain weight. And if the protein comes from meat, it is loaded with unhealthy saturated fats.
通常，多吃一點(diǎn)蛋白質(zhì)是無害的。但是吃更多的蛋白質(zhì)意味著你有更多的卡路里，這可能會(huì)使你增加體重。如果蛋白質(zhì)來自肉類，則含有大量不健康的飽和脂肪。
8. Should women not eat soy protein?
女性不應(yīng)該吃大豆蛋白嗎?
Many women worry about the estrogens found in soybeans. But according to the American Cancer Society, eating soybeans poses no risk. Soy may help reduce the risk of breast cancer. Soy protein is a good, low-fat, alternative to high-fat, animal-based protein.
許多女性擔(dān)心大豆中的雌激素。但是根據(jù)美國癌癥協(xié)會(huì)的說法，吃大豆沒有風(fēng)險(xiǎn)。大豆可能有助于降低患乳腺癌的風(fēng)險(xiǎn)。大豆蛋白是一種很好的低脂替代品，可以替代高脂肪的動(dòng)物性蛋白質(zhì)。
9. Is the human body able to store proteins?
人體能儲(chǔ)存蛋白質(zhì)嗎?
Wrong. Our body does not store protein in the same way as carbs and fat. That's why it's important to eat a steady amount of protein every day.
錯(cuò)了。我們的身體儲(chǔ)存蛋白質(zhì)的方式與碳水化合物和脂肪不同。這就是為什么每天吃穩(wěn)定量的蛋白質(zhì)很重要。
10. Can you build muscle by eating protein right after training?
你能在訓(xùn)練后立即攝入蛋白質(zhì)來增強(qiáng)肌肉嗎?
Right. Protein can help with muscle recovery immediately after exercise. Many studies show that eating / drinking protein-rich foods right after training can help build muscle.
是的。蛋白質(zhì)可以幫助肌肉在運(yùn)動(dòng)后立即恢復(fù)。許多研究表明，運(yùn)動(dòng)后立即吃/喝富含蛋白質(zhì)的食物有助于肌肉的鍛煉。
