Eggs are rich in nutrition and are foods with high nutritional value. The protein content of eggs is about 13%, and its amino acid composition is very close to human needs, so it can usually be used as a reference protein for amino acid evaluation. Eggs contain comprehensive vitamins and minerals such as calcium, phosphorus, iron, zinc and selenium. It is recommended that healthy people eat an egg every day, including the yolk.
2. milk.
Milk is rich in nutrition, suitable in ingredients, easy to digest and absorb, and can provide high-quality protein, vitamin B 1, vitamin B2 and calcium. Because milk is a liquid food with high moisture content, protein content is only 3%. But on the one hand, the proportion of essential amino acids in milk meets the needs of human body and belongs to high-quality protein; On the other hand, milk is convenient to drink, and it is easy to reach the intake of several hundred grams. Therefore, milk is a very important food source in protein.
There are many kinds of dairy products, including liquid milk, milk powder, yogurt, cheese and so on. Lactose, protein and fat were partially decomposed after fermentation. People who are lactose intolerant can try to drink yogurt instead of milk. It is recommended that each person consume 300 grams of milk or dairy products equivalent to 300 grams of milk every day.
3. fish.
Fish is rich in protein, lipids, vitamins and minerals, and the protein content is about 15%-22%. It contains various amino acids necessary for human body, especially leucine and lysine, and belongs to high-quality protein. Muscle fibers in fish muscle tissue are short and thin, and the tissue is soft and tender, which is easier to digest than livestock meat. Fish is rich in n-3 polyunsaturated fatty acids (DHA and EPA). Proper intake is beneficial to reduce the risk of hyperlipidemia and cardiovascular disease. The recommended daily intake of aquatic products for adults is 40-75g.
4. shrimp.
Shrimp has high nutritional value and is rich in protein, vitamin A, B 1, B2, nicotinic acid, calcium, phosphorus and iron. Its protein content is about 16%-23%, with low fat content and mostly unsaturated fatty acids. Shrimp is rich in magnesium, which plays an important role in regulating heart activity. Rich in vitamins, calcium, phospholipids, etc., it has a good nutritional supplement for children and pregnant women.
5. Chicken.
The protein content of chicken is about 20%. Chicken breast is the favorite source of protein for many people who want to stay healthy and gain muscle. Low fat content, containing more unsaturated fatty acids, especially oleic acid and linoleic acid. It contains a variety of amino acids beneficial to human digestion, and is also an important source of minerals such as copper, iron and zinc, as well as B vitamins and fat-soluble vitamins. In addition, chicken is rich in phospholipids, which plays an important role in human development.
6. Duck.
The nutritional value of duck meat is similar to that of chicken. The content of protein in duck meat is about 16%, which is mainly sarcoplasmic protein and myosin, and the other part is interstitial protein, which contains water-soluble collagen and elastin, a small amount of gelatin and the rest is non-protein nitrogen. Duck meat contains more nitrogen extract than livestock meat, so duck meat is delicious. Duck meat is a kind of meat containing more B vitamins and vitamin E. The content of potassium in duck meat is high, and the edible part of100g is nearly 300mg.
7. lean beef.
The protein of lean beef is generally above 20%, and the protein amino acid composition of beef is close to human needs, with a balanced proportion and high absorption and utilization. The fat content of beef is lower than that of pork and mutton, which is about 10%. In addition, beef is also rich in minerals (potassium, zinc, magnesium, iron and so on. ) and B vitamins, including nicotinic acid, vitamin B 1 and riboflavin.
8. Lean mutton.
The content of protein in lean mutton is about 20%, and mutton is rich in minerals, among which the contents of copper, iron, zinc, calcium and phosphorus are higher than many other meats. The amino acid composition of mutton protein is close to human needs, and it is a high-quality protein food with high absorption and utilization rate. The contents of lysine, arginine, histidine and threonine in mutton are generally higher than those in other meats.
9. Lean pork.
The protein content of lean pork is about 20%, and the essential amino acid composition needs to be close to human body. Pork is rich in phosphorus, potassium, iron, magnesium and other elements, which is an important source of mineral elements needed by human body. Pork contains trace amounts of water-soluble vitamins. It is recommended to consume 40-75g of livestock and poultry meat every day.
10, soybean.
Soybeans include soybeans, black beans and mung beans. As the only plant-derived protein on the list, soybean is rich in high-quality protein, unsaturated fatty acids, calcium, potassium and vitamin E. The content of protein in soybean is about 30%-40%, the composition and proportion of essential amino acids are similar to those of animal protein, and it is rich in lysine lacking in cereal protein, so it is a natural ideal supplementary food for cereal protein. In addition, soybean also contains many healthy ingredients, such as soybean isoflavones, phytosterols, soybean oligosaccharides and so on. There are many kinds of bean products in China, such as soybean milk, bean curd, dried bean curd and bean curd brain. However, fermented bean products such as douchi and sufu should be controlled because of their high sodium content.