7種對(duì)人體健康很有好處的完全蛋白質(zhì)

7種對(duì)人體健康很有好處的完全蛋白質(zhì)

Sure, meat contains a lot of protein. But other foods (including plants) are also rich in complete protein. One of them will surprise you.

當(dāng)然，肉類(lèi)含有大量的蛋白質(zhì)。但是其他食物(包括植物)也富含完全蛋白質(zhì)。其中一個(gè)會(huì)讓你大吃一驚。

You may have heard phrases like "complete protein" or "high quality protein" elsewhere. They both mean: Amino acids make up proteins and humans need amino acids to make proteins in the body, similar to hormones and enzymes.

你可能在其他地方聽(tīng)到過(guò)像“完全蛋白質(zhì)”或“高質(zhì)量蛋白質(zhì)”這樣的短語(yǔ)。它們都意味著:氨基酸構(gòu)成蛋白質(zhì)，人體需要氨基酸來(lái)制造蛋白質(zhì)，類(lèi)似于激素和酶。

The body can make some amino acids on its own, but 9 of them must be absorbed through food - they are also known as essential amino acids.

人體可以自己制造一些氨基酸，但其中有9種必須通過(guò)食物吸收——它們也被稱為必需氨基酸。

A complete protein consists of all 9 essential amino acids in sufficient amounts. Foods with complete protein are also known as "high quality" protein foods. Incomplete proteins are proteins that lack 1 or more of the essential amino acids and are usually sourced from plants.

完全蛋白質(zhì)由所有9種必需氨基酸組成，含量足夠。含有完全蛋白質(zhì)的食品也被稱為“高質(zhì)量”蛋白質(zhì)食品。不完全蛋白質(zhì)是指缺乏一種或多種必需氨基酸的蛋白質(zhì)，通常來(lái)源于植物。

However, they still provide what the body needs. In the past, it was often thought that a variety of incomplete proteins had to be eaten in one meal, such as beans and rice, in order to make complete protein. But for now, just eating a variety of protein foods throughout the day is enough.

然而，他們?nèi)匀惶峁┥眢w需要的東西。在過(guò)去，人們常常認(rèn)為一頓飯必須吃各種不完整的蛋白質(zhì)，比如豆類(lèi)和米飯，才能得到完整的蛋白質(zhì)。但現(xiàn)在，只要在一天中吃各種各樣的蛋白質(zhì)食物就足夠了。

When it comes to "complete" and "high quality" protein, people often choose meat first. But that's not your only option. Here are the 7 non-meat protein foods you need.

當(dāng)談到“完整的”和“高質(zhì)量的”蛋白質(zhì)時(shí)，人們通常首先選擇肉類(lèi)。但這不是你唯一的選擇。以下是你需要的7種非肉類(lèi)蛋白食物。

1, Quinoa (quinoa seeds)

藜麥(藜麥種子)

Half a cup of quinoa contains 4 grams of complete protein and is also a good source of fiber (and gluten-free - the protein causes many health problems). Quinoa has a mild, slightly fatty taste, and you can use it as a snack or breakfast cereal.

半杯藜麥含有4克完整的蛋白質(zhì)，也是纖維的良好來(lái)源(不含谷蛋白——這種蛋白質(zhì)會(huì)導(dǎo)致許多健康問(wèn)題)。藜麥口味溫和，略含脂肪，你可以把它當(dāng)作零食或早餐麥片。

2, Eggs

雞蛋

Although many people usually only pay attention to the whites, the egg yolks also contain protein (of the 7 grams of protein of an egg, 4g comes from the white and 3g comes from the yolk). Egg yolks also contain nutrients and compounds that the whites do not have - for example, lutein, an antioxidant.

雖然很多人通常只關(guān)注蛋白，但蛋黃也含有蛋白質(zhì)(一個(gè)雞蛋的7克蛋白質(zhì)中，4g來(lái)自蛋白，3g來(lái)自蛋黃)。蛋黃還含有蛋白所沒(méi)有的營(yíng)養(yǎng)和化合物——例如，葉黃素，一種抗氧化劑。

3, Soybeans

大豆

Whether it's baby soybeans, soy milk or tofu, soybeans are a source of high-quality protein.

無(wú)論是未成熟的大豆、豆奶還是豆腐，大豆都是優(yōu)質(zhì)蛋白質(zhì)的來(lái)源。

To take full advantage of the health benefits of soybeans, it is recommended to choose whole foods (immature soybeans, whole soybeans or tofu) over processed foods. such as frozen burgers, soy bars and other packaged products.

為了充分利用大豆對(duì)健康的益處，建議選擇天然食品(未成熟的大豆、天然大豆或豆腐)而不是加工食品。比如冷凍漢堡、大豆棒和其他包裝產(chǎn)品。

4, Pistachios

開(kāi)心果

A recent analysis has shown that roasted pistachios actually contain all the essential amino acids. 1 ounce (28 grams) of tree seeds has about 6 grams of protein and 3 grams of fiber.

最近的一項(xiàng)分析表明，烤開(kāi)心果實(shí)際上含有所有必需的氨基酸。一盎司(28克)的種子含有大約6克蛋白質(zhì)和3克纖維。

5, Milk

牛奶

The two proteins found in milk (whey and casein) are complete proteins. In fact, in an analysis of protein quality, milk ranked even higher than beef.

牛奶中發(fā)現(xiàn)的兩種蛋白質(zhì)(乳清和酪蛋白)是完全蛋白質(zhì)。事實(shí)上，在蛋白質(zhì)質(zhì)量分析中，牛奶的排名甚至比牛肉還要高。

Whether you use whole milk or fat-free milk, the protein content is almost the same (about 8 grams per cup). One cup of yogurt, especially Greek yogurt, contains even more.

不管你是用全脂牛奶還是脫脂牛奶，蛋白質(zhì)含量幾乎是一樣的(大約每杯8克)。一杯酸奶，特別是希臘酸奶，含有更多的酸奶。

6, Buckwheat

蕎麥

This gluten-free grain is a complete protein. In one study, it was shown that buckwheat felt fuller longer than rice or wheat. You should add buckwheat seeds to salads or toasted with buckwheat flour.

這種無(wú)谷蛋白谷物是一種完全的蛋白質(zhì)。一項(xiàng)研究表明，蕎麥比大米或小麥更能讓人感覺(jué)到飽腹感。你應(yīng)該在沙拉中加入蕎麥種子，或者烤蕎麥。

7, Fish

魚(yú)

Fish is an excellent source of lean meat and protein. Although salmon is considered a fatty fish (oily fish), this fat has cardiovascular protective effects and is very good for the brain. 4 ounces (approximately 113.40 grams) tilapia or salmon fillets contain more than 20 grams of protein. People think meat is the best source of protein.

魚(yú)是瘦肉和蛋白質(zhì)的極佳來(lái)源。雖然鮭魚(yú)被認(rèn)為是一種富含脂肪的魚(yú)類(lèi)，但這種脂肪對(duì)心血管有保護(hù)作用，而且對(duì)大腦非常有益。4盎司(約113.40克)羅非魚(yú)或鮭魚(yú)片含有超過(guò)20克的蛋白質(zhì)。人們認(rèn)為肉是最好的蛋白質(zhì)來(lái)源。