Proteins with amino acid compositions that are basically the same as those required by the body are called high-quality proteins. This type of protein is mainly animal protein, including meat, eggs, and milk, whereas meat includes four-legged livestock, two-legged poultry, and fish without legs.
In a person’s daily diet, high-quality protein, also known as animal protein, should account for half of the total protein intake.
For example, a male, in his 30s, 178 cm tall, weighing 78 kg, work on a computer every day and plays basketball once a week. Protein intake in proportion to energy should be
The standard weight is 178-105=73 kg, and the total energy is 73×30=2190 kcal with little exercise. This person needs 2190 × 0.15 ÷ 4 = 82 grams of protein a day.
This means that the daily requirement of animal protein should be about 41 grams, how can this be distributed among three meals?
He needs about 150 grams of lean meat (roughly 30 grams of protein), one egg (roughly 6 grams of protein), and 200 ml of milk (roughly 6 grams of protein) per day.
This is a recommendation based on the fact that a person does not exercise much, and if he has been using his brain a lot or exercising a lot lately, he should increase his intake of protein groups.
In addition, several foods with high-quality protein can be interchanged between them. 100 grams of lean meat (pure lean meat from livestock and poultry) or fish basically have 17 to 20 grams of protein.
Eat more fish today, you can eat less meat; if you more poultry, eat less livestock; if you do not eat fish or shrimp, we should increase the intake of lean meat of livestock and poultry accordingly.
There are a few points to remind people in particular.
Soy milk cannot replace milk.
It is not necessary and unrealistic to implement meticulously every day, not more than 1 gram and not less than 1 gram.
Generally speaking, it is enough to achieve a general balance over a period of time, preferably with a week as a cycle. If you eat very little meat today, you can make up for it the next day or the third day; if you are busy at work and can’t take care of every meal to achieve a balanced diet, you can recall the recipes of the week at the weekend, which foods are too much and which foods are not enough, don’t eat more and make up for the ones that are not enough, so that you can also achieve a balanced diet.
The above introduction is the principle of protein intake for ordinary people. Special people, such as athletes, pregnant women, children and adolescents, and malnourished patients, need to supplement more protein to meet their body needs. As for people with kidney failure, the quality and quantity of protein should be strictly controlled to prevent further damage to kidney function.