Cells in the human body are not static. They are in constant renewal. Apoptotic cells will be decomposed again in the human body every day and re-synthesized after absorption. According to research, about 300 grams of protein are decomposed and synthesized in the adult body every day, which is an important source to maintain the body\’s metabolic needs.
The protein that adults supplement from their diet every day mainly supplements the protein excreted in urine and feces, the protein shed from hair and nails, and the apoptosis of epidermal cells. shed proteins, etc. According to current research by scientists, for an adult, the recommended daily protein intake per kilogram of body weight is 1 to 1.2g. In other words, for an adult weighing 60 kilograms, the daily protein requirement is estimated to be about 60 grams to 72 grams.
Excessive intake of protein, especially animal protein, is also harmful to the human body. First of all, excessive intake of animal protein will inevitably lead to higher intake of animal fat and cholesterol. In fact, too much protein itself can have harmful effects. Under normal circumstances, the human body does not store protein, so excess protein must be broken down and excreted in the urine. This process requires a lot of water, which increases the burden on the kidneys. If the kidney function is not good, the harm will be even greater. Excessive intake of animal protein can also cause the loss of calcium in bones and easily lead to osteoporosis. At the same time, recent studies have shown that excessive intake of animal protein can also cause an increase in the incidence of heart disease; it is also related to an increase in the incidence of some cancers. Therefore, excessive intake of protein, especially excessive intake of animal protein, is not only not supplementary, but also harmful.
In addition, we know that protein is composed of amino acids, and there are only eight essential amino acids required by adults. It can synthesize all other non-essential amino acids and nitrogen-containing compounds required by the body. Therefore, for the general population, it is not necessary to supplement some amino acids alone.
We have learned that adults need about 70 grams of protein per day. So through which foods can we get enough protein?
The Chinese Nutrition Society recommends 300 to 500 grams of cereals every day, of which the protein content is about 20 to 40 grams. What kind of food should the remaining 40 to 50 grams of protein be obtained from? If all is obtained from animal protein, animal fat (saturated fat) and cholesterol will exceed standards. Therefore, eating more soybeans and soy products is one of the best choices. Soybeans and soy products are rich in plant protein. For example, the protein content in dry silk isThe protein content in soybeans is about 57%, while the protein content in pork is only 13%, which is similar to the protein content in eggs. The protein content in lean pork is only 20%.
There is also a concept of high-quality protein here. The protein contained in eggs contains various amino acids needed by the human body and is also easy to digest and absorb. Under normal circumstances, one egg a day is appropriate. In addition, you can eat some fish, shrimp, poultry and various soy products every day.
We advocate eating more legumes. The most important thing is to absorb a large amount of vitamins, minerals and phytonutrients while consuming plant-based protein. For example, the isoflavones in soybeans are of great benefit to human health. According to research by scientists, some experiments have concluded that the more plant protein is consumed, the lower the incidence of cardiovascular disease, while the more animal protein is consumed, the higher the incidence of cardiovascular disease.
