Why do experts recommend daily soy protein supplements?
The average adult wants to supplement protein, and “four ones” are the basis, including one or two lean meat, one egg, one bag of milk, and one or two soy products. These “four ones” constitute our basic source of high-quality protein throughout the day.
As a plant, why is the nutritional value of tofu protein comparable to that of meat, egg and milk? Let’s take a look at the specific data together.
The following is a comparison of the protein prices of several main animal and plant protein foods (when the standard protein price is 100):
Whole eggs are 94
Whole milk is 87
Beef is 74
fish 83
Soybeans are 73
Potatoes are 67
Refined flour is 52
Rice is 63
It can be seen from the data that the protein price of soybean is comparable to that of beef, and it is the leader in plant protein. And the amino acid composition of soybean protein is relatively good, and it has almost all the essential amino acids required by the human body.
The human body digests and absorbs only 65% of the protein made directly from soybeans. When made into tofu for consumption, the digestion and absorption rate can be increased to 92% to 95%.
The nutrition of tofu is not only rich in high-quality protein, soybeans also contain about 18% oil, most of which can be transferred to tofu. Soybean oil has a large proportion of linoleic acid (the main essential fatty acid for the human body) and does not contain cholesterol, which not only benefits the development and growth of human nerves, blood vessels, and brain, but also prevents common diseases such as cardiovascular disease and obesity.
After the stigmasterol contained in soybean enters the human body, it can absorb more bile acids decomposed by intestinal cholesterol, thereby lowering blood cholesterol. Not only inhibits colon cancer, but also helps prevent cardiovascular disease.
Soy products and meat can be substituted in equal amounts
The Chinese Nutrition Society recommends that the average adult eats 25 grams or more of soybeans per day. 25 grams of soybeans are equivalent to 72 grams of northern tofu, 140 grams of southern tofu, 365 ml of soy milk, 175 grams of lactone tofu, 55 grams of dried tofu, and 40 grams of shredded tofu.
In daily meals, soy products and meat can be replaced by a certain amount of the same amount. If you eat more soy products, you can reduce the intake of meat accordingly. Soy products and meat are added together, and the amount should not exceed five taels a day.
It is not recommended to eat five taels of meat a day or five taels of soy products a day. Meat and soy products are the two best sources of protein, animal and plant. It is healthy to eat them together.