Protein is a nutrient that is essential for weight loss. The protein has a large molecule and a strong sense of fullness, and the protein can promote the body's metabolism, increase the efficiency of calorie consumption, and help reduce fat. In addition, protein muscle growth essential ingredients, intake of adequate protein can also help increase muscle oh. Protein weight loss requires attention to the quality of the protein. Although eating protein powder can meet the needs of the body's protein, it is recommended that the intake of high quality protein be achieved through the daily diet. So, which foods are rich in protein? Here are 10 recommended protein-rich foods for everyone to take a look at.
1, eggs
Eggs are rich in protein, healthy fats, saturated fats, and lecithin, which help muscle growth. The egg yolk may not be ideal during the sculptural period, but do not forget it during the non-season weight gain period. Moreover, the protein content of 100 grams of eggs is 12.5 grams, and it is very nutritious.
Scientists in the United States have used eggs for a test. He asked overweight women and obese patients to choose eggs or bagels for breakfast. The two breakfasts contained the same amount of calories and were very similar in weight. Eight weeks later, scientists found that women who ate eggs lost about 65 percent of their weight, and that the size of the waistline was twice the size of those who took bagels. This shows that eggs have a slimming effect.
2, tofu
Tofu serves as a replenishing and refreshing health food, and regular food can be used to make qi and qi, clear away heat and dryness, thirst, and clear the stomach. More suitable for hot constitution, bad breath, thirst, gastrointestinal unclear, and fever after eating. Modern medicine has confirmed that in addition to the functions of increasing nutrition, helping digestion, and increasing appetite, tofu is also useful for the growth and development of teeth and bones.
Tofu is rich in soy protein. The US Food and Drug Administration (FDA) has approved a health statement: "Combining a low-fat diet with 25 grams of soy protein per day may reduce the risk of heart disease." In addition, the tofu has a low calorie content of 100 grams. The calorie content of tofu is only 81 kcal, and its rich protein can stimulate the secretion of incretin peptide in the digestive tract and reduce the consumption of food. Visible, tofu is a good assistant to lose weight.
3, salmon
Fish food is delicate, delicious, nutritious and easy to digest. It is a favorite food. Fish has a low fat content of 1 to 10% and a protein content of 15% to 20%. It is a high-quality protein, has short muscle fibers, a soft tissue structure, a high moisture content, and a tender meat that is easily digested and digested. The rate reached 87~98%. Especially salmon, the study found that 6 ounces (170 grams) of salmon provided 34 grams of protein, 4 grams of omega-3 fatty acids, a healthy fat that reduced swelling to help muscle repair, and it could help inhibit cortisol.
4, milk
Milk is rich in minerals, calcium, phosphorus, iron, zinc, copper, manganese, and molybdenum. The most difficult thing is that milk is the best source of calcium in the human body, and the calcium and phosphorus ratio is very suitable for the absorption of calcium. Complex species, at least more than 100 kinds, the main ingredients are water, fat, phospholipids, proteins, lactose, inorganic salts.
Studies have found that casein in milk is an indispensable protein for increasing muscles and can effectively synthesize muscles. In addition, milk is rich in calcium and whey protein. A sufficient amount of calcium inhibits the release of calcitriol and reduces fat. Whey protein can consume fat while promoting muscle building. Therefore, milk is an effective weight loss drink. However, it should be noted that high calorie milk is high in calories and should be chosen for low-fat milk.
5, lean beef
Chinese medicine diet therapy: Winter beef, a warm stomach, for the winter tonic share. Chinese medicine believes that beef has the function of supplementing and benefiting the body, nourishing the spleen and stomach, strengthening the bones and muscles, stimulating the wind, and stopping thirst. It is suitable for people who suffer from depression in the mid-air, shortness of breath, weakness in the muscles, and anemia in the anemia. Lean beef is also the taste of most meat lovers. 100 grams of lean beef contains 20 grams of protein, which is a well-deserved high-protein food. Lean beef has 125 kcal/100 g of calories, which is lower than chicken and pork. If you want to lose weight and want to eat meat, you can consider eating lean beef, but do not be too greedy and eat too much.
6, sesame
Sesame is rich in a lot of protein, eat black sesame not only add protein, but also remove aging metabolites and increase the activity of antioxidant enzymes, etc., is an effective method to delay skin aging. Black sesame seeds are also rich in natural vitamin E. Its content is highest among plant foods. Vitamin E is a good antioxidant. Appropriate vitamin E supplementation can play a role in skin beauty. While weight loss helps increase protein, it also helps tighten the skin and helps shape body lines.
Studies have found that eating sesame seeds can keep the skin soft, delicate and smooth. People with habitual constipation, the toxins that remain in the intestines can harm the human liver and can also cause rough skin. Sesame can treat constipation and has nourishing skin. People who use diet to lose weight will have dry and rough skin due to insufficient intake of nutrients.
7, turkey meat
Turkey meat not only has high protein content, but also has low fat, low cholesterol, and is rich in iron, zinc, phosphorus, potassium and vitamin B. Turkey has a high protein content compared to other meat products, but calories and cholesterol are minimal.
More than 70% of the fat in turkey meat is unsaturated fatty acid, which is an essential nutrient for the human body. Long-term consumption does not increase the blood burden. Turkey's cholesterol content is the lowest in livestock, and it does not increase cholesterol in humans and cause obesity. Therefore, in the fat-reducing muscle, turkey is the best choice.
8, avocado
The fruit of avocado is a fruit with high nutritional value. It contains many vitamins, rich fatty acids and proteins, and high content of sodium, potassium, magnesium, calcium and other elements. Its nutritional value is comparable to that of cream, and even has "forest cream". The good name is generally eaten as a fruit and can also be made into dishes and cans. The study found that shea nuts contain effective chemical components that may protect the liver. This discovery will help people invent new drugs for the treatment of liver diseases.
Avocado can also be beauty, because the avocado pulp has good affinity with human skin, can easily be absorbed by the skin, has strong absorption of ultraviolet rays, and is rich in vitamin E and carotene, etc., thus having good skin care, sun protection and Health effects.
9, broccoli
According to the analysis, every 100 grams of fresh broccoli contains 3.5 grams to 4.5 grams of protein, which is 3 times that of cauliflower and 4 times that of tomato. In addition, the broccoli mineral content is more comprehensive than other vegetables, calcium, phosphorus, iron, potassium, zinc, manganese and other content are very rich, much higher than the cabbage flower belonging to the cruciferous family, is an essential addition to muscle Vegetables.
In addition, broccoli may be the most significant anti-cancer anti-cancer effect, cauliflower contains more vitamin C, than cabbage, tomatoes, celery are high, especially in the prevention and treatment of gastric cancer, breast cancer is particularly effective. Studies have shown that human serum selenium levels in gastric cancer are significantly reduced, and the concentration of vitamin C in gastric juice is also significantly lower than that of normal people. However, cauliflower can not only give people a certain amount of selenium and vitamin C, but also can supply abundant carotene. It prevents the formation of precancerous lesions and inhibits the growth of cancer.
10, cereal
Oatmeal is a kind of low-sugar, high-nutrient, high-energy food, which is characterized by slow release of carbohydrates, does not cause insulin to soar, and his dietary fiber also has a good effect on muscle growth. A new study shows that eating high-fiber cereals can reduce insulin production in men with hyperinsulinemia and can lower blood sugar. The researchers believe that by reducing elevated insulin and elevated blood sugar, the risk of diabetes can avoid diseases and complications; other studies have shown that exercise and diabetes drugs can also prevent these people from the risk of diabetes.
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