What food supplements protein? Youth protein taboo! People who go to the gym often hear such words: 'to supplement protein, you should eat more egg white, 10 a day, and don't eat egg yolk.' Many people do the same. Moreover, it is unscientific to eat protein powder when eating.
Protein supplement depends on two aspects. One is age. Young people have 1-2 eggs a day and old people have 3-4 eggs a week. It's best to eat only half of the egg yolk. The second is the amount of exercise. It is generally believed that healthy adults need 0.8 grams of protein per kilogram of body weight every day. Male aged 18-45, engaged in very light physical labor, with a daily protein supply of 70g; If you are engaged in extremely heavy manual labor, you need 110 grams.
The doctor said, 'we always think that eggs are nutritious and can be eaten more. This concept originates from three years of natural disasters and the source of protein intake is extremely scarce'. Now the material is rich, too much food can provide protein. For example, 2 liang of beef or fish contains about 20 grams of protein, 2 liang of tofu contains about 10 grams, and the protein content of an egg or a glass of milk is 10 grams. In addition, in the staple food, 2 strips also contain 8-10 grams of protein. Three meals a day can easily meet the needs of the human body. " With the current diet, 4-5 eggs per person a week is enough.
Excess protein cannot be absorbed and utilized by the human body. On the contrary, it will aggravate the burden of liver, kidney and other organs, and long-term high protein diet will also lead to abnormal liver and kidney function. 'protein poisoning syndrome' appears, which is characterized by abdominal distension, dizziness, limb fatigue, coma and other symptoms. Eating egg yolk or egg white alone is not good. Protein not only exists in egg white, but also has a large number of high-quality protein, cholesterol, fat, a variety of minerals and vitamins. The nutritional value is very high. If you eat them together, the nutrition provided is rich.
Protein powder is even more unnecessary for healthy people. " Only people who are weak and sickly, seriously malnourished, have low appetite caused by diseases such as high fever, pregnant women and other people can eat protein powder appropriately. " The doctor warned, 'fitness people must not eat meat, eggs and other acidic substances immediately after exercise, but supplement enough water and eat some vegetables and fruits. Supplement protein after an hour of exercise. Otherwise, it will make the body secrete too much lactic acid, which will make it more tired and harmful to health. "
Healthy diet, pay attention to supplement protein every day, but there are many taboos and precautions when young people supplement protein, I hope you pay more attention!