很少人知道的关于蛋白质的事实

很少人知道的关于蛋白质的事实

Protein is essential in a healthy diet. Knowing the right protein can help us take full advantage of it. Here are 10 protein facts not everyone knows.

蛋白质是健康饮食中必不可少的。知道正确的蛋白质知识可以帮助我们充分利用它。以下是10个并非人人都知道的有关蛋白质的事实。

Interesting facts about protein

关于蛋白质的有趣事实

1. Men need more protein than women?

男人比女人需要更多的蛋白质吗?

The amount of protein you need depends on your gender, age, weight, activities ... But yes, men often need more protein than women. The average man needs about 56 grams of protein a day while the woman needs about 46 grams.

你需要的蛋白质量取决于你的性别、年龄、体重、活动量……但是，是的，男人通常比女人需要更多的蛋白质。男性平均每天需要大约56克蛋白质，而女性大约需要46克。

2. What percentage of calories does protein provide for you per day?

蛋白质每天能提供多少卡路里?

For most people, 10-35% of their calories come from protein (a day).

对大多数人来说，10-35%的热量来自蛋白质(一天)。

3. Do hard workers need more protein than lazy people?

努力工作的人比懒惰的人需要更多的蛋白质吗?

Your activity during the day affects how much protein your body needs. Practitioners may need a little more protein than people who don't exercise. They need muscle recovery and rebuilding after exercising.

你白天的活动影响你身体需要蛋白质的量。从业者可能比不运动的人需要更多的蛋白质。运动后需要肌肉恢复和重建。

4. Milk, beef, eggs, nuts: Which foods have the most protein?

牛奶，牛肉，鸡蛋，坚果:哪些食物含有最多的蛋白质?

If you compare 1 cup of whole milk, 1 cup of nuts and seeds, 85 grams of beef and 1 large egg, beef is the answer with the most protein. Beef and red meats in general are also high in saturated fat, which can lead to high cholesterol and heart disease. If you eat red meat, eat just enough and choose lean cuts of meat.

如果你比较一杯全脂牛奶，一杯坚果和种子，85克牛肉和一个大鸡蛋，牛肉是蛋白质含量最多的答案。牛肉和红肉通常也含有高饱和脂肪，这会导致高胆固醇和心脏病。如果你吃红肉，要适量，最好选择瘦肉。

5. Why do we need protein?

为什么我们需要蛋白质?

Protein is an important part of every cell in the body. It has a variety of roles such as energizing, repairing bones and muscles, shaping cell structure and supporting the immune system.

蛋白质是人体每个细胞的重要组成部分。它有多种作用，如补充能量，修复骨骼和肌肉，塑造细胞结构和支持免疫系统。

6. Does a high-protein diet help with weight loss?

高蛋白饮食有助于减肥吗?

It's correct. Some studies show that eating protein instead of carbs can help you lose weight. High-protein foods move more slowly through the digestive system, keeping you feeling full for longer. Your body also consumes more energy to digest protein than carbs. Protein also makes you feel less hungry as it keeps blood sugar levels steady.

这是正确的。一些研究表明吃蛋白质代替碳水化合物可以帮助你减肥。高蛋白食物通过消化系统的速度更慢，让你的饱腹感更持久。你的身体也会消耗更多的能量来消化蛋白质而不是碳水化合物。蛋白质还能让你不那么饿，因为它能保持血糖水平稳定。

But don't eat steak all day! Experts say they don't yet know the long-term effects of a high-protein and low-carb diet.

但是不要整天吃牛排!专家说，他们还不知道高蛋白低碳水化合物饮食的长期影响。

7. Can too much protein be harmful to health?

蛋白质过多会对健康有害吗?

Usually, eating a little more protein is not harmful. But eating more protein means you have more calories, which can make you gain weight. And if the protein comes from meat, it is loaded with unhealthy saturated fats.

通常，多吃一点蛋白质是无害的。但是吃更多的蛋白质意味着你有更多的卡路里，这可能会使你增加体重。如果蛋白质来自肉类，则含有大量不健康的饱和脂肪。

8. Should women not eat soy protein?

女性不应该吃大豆蛋白吗?

Many women worry about the estrogens found in soybeans. But according to the American Cancer Society, eating soybeans poses no risk. Soy may help reduce the risk of breast cancer. Soy protein is a good, low-fat, alternative to high-fat, animal-based protein.

许多女性担心大豆中的雌激素。但是根据美国癌症协会的说法，吃大豆没有风险。大豆可能有助于降低患乳腺癌的风险。大豆蛋白是一种很好的低脂替代品，可以替代高脂肪的动物性蛋白质。

9. Is the human body able to store proteins?

人体能储存蛋白质吗?

Wrong. Our body does not store protein in the same way as carbs and fat. That's why it's important to eat a steady amount of protein every day.

错了。我们的身体储存蛋白质的方式与碳水化合物和脂肪不同。这就是为什么每天吃稳定量的蛋白质很重要。

10. Can you build muscle by eating protein right after training?

你能在训练后立即摄入蛋白质来增强肌肉吗?

Right. Protein can help with muscle recovery immediately after exercise. Many studies show that eating / drinking protein-rich foods right after training can help build muscle.

是的。蛋白质可以帮助肌肉在运动后立即恢复。许多研究表明，运动后立即吃/喝富含蛋白质的食物有助于肌肉的锻炼。