Which foods have high protein content and good absorption effect
Most foods in the diet can provide some protein, such as meat, poultry, fish, beans, eggs, nuts, milk, cereals, these foods are rich in protein; vegetables and fruits also contain protein, but the proportion is low.
Some other high-protein substances include soy protein extract and whey protein (extracted from milk).
Protein content in animal food
The protein content of livestock meat is between 10% and 20%, most of which are found in muscle tissue. The protein content of beef and mutton is higher, up to 20%; pork is lower, with an average protein content of 13.2%.
The protein content of poultry meat is about 16%-20%, which is equivalent to red meat. Among them, chicken has the highest content, followed by goose, and duck is relatively low.
Fish, shrimp, crab, shellfish and other aquatic products, the protein content is 15%-22%, and the fat content of fish is low, mainly composed of polyunsaturated fatty acids, the polyunsaturated fatty acids in marine fish (such as EPA and DHA) ) It can lower blood fat and prevent atherosclerosis.
Egg protein is almost the most ideal protein in natural foods, which can be almost completely digested, absorbed and utilized by the human body. Their protein content is 14.8%.
Milk is a nutritious food with a protein content of about 2.8-3.4%. Its amino acid content and proportion meet the needs of the human body, and its digestibility is as high as 98%-100%. It is the best complete protein except for eggs.
The protein content in vegetables and fruits is generally not high, about 3% or less; the most abundant food is soybeans. 100 grams of dried soybeans contain about 35 grams of protein.
The protein content of beans and their products is generally 20% to 40%, of which the protein content of soybeans is as high as 30% to 40%, and the quality is good.
In addition to protein, soybeans are also rich in unsaturated fatty acids, calcium, potassium, and vitamin E, as well as soybean isoflavones, plant sterols, soybean oligosaccharides, etc., which can prevent osteoporosis, improve female menopausal symptoms, and reduce The incidence of cardiovascular and cerebrovascular diseases.
The protein of vegetables and fruits is extremely small (generally no more than 2%), but vegetables and fruits are rich in vitamin C and minerals such as calcium, sodium, potassium, magnesium and other elements. There are also a certain amount of carbohydrates, mainly sugar, starch, and fiber. Vegetarian and pectin.
In addition, nuts also contain protein and are rich in fats, especially omega-3 fatty acids, as well as various minerals such as iron, zinc, calcium, magnesium, vitamin E, B vitamins, and polyphenols. Such as phytochemicals, the dietary fiber in nuts is also quite rich. A moderate intake of nuts is good for blood lipids and cardiovascular health.
Protein absorption rate
When it comes to protein quality, digestibility is also very important. The digestibility of protein varies from food to food and has a profound impact on protein quality.
Egg protein is the most ideal protein in natural foods, which can be almost completely digested, absorbed and utilized by the human body.
Milk is a nutritious food. Milk protein is mainly whey protein and casein. Its amino acid content and proportion meet the needs of human body, and its digestibility is as high as 98% to 100%. It is the best complete protein except for eggs.
Animal protein, such as protein from chicken, cow, and pig is the easiest to digest and absorb (above 90%);
Protein from legumes (80%～90%); The protein of those cereals and other plant foods is mostly around 70%, and some are even lower.
Of course, steam cooking can increase digestibility, while dry heat cooking may reduce digestibility.