Protein is the material basis of human life and an important substance for youth development. Therefore, everyone needs a certain amount of protein every day. Especially young people who are growing their bodies and knowledge, should pay more attention to the intake of adequate high-quality protein.
Protein
Protein is composed of more than 20 kinds of amino acids in different sequences.
There are tens of billions of proteins composed of these more than 20 kinds of amino acids, and it is estimated that there are more than 100,000 kinds of proteins that make up the human body.
Among more than 20 kinds of amino acids, most of the human body can synthesize through its own biochemical reactions, and only 8 kinds of amino acids cannot be synthesized by the human body and must be supplied by food.
Eight kinds of amino acids
- Methionine
- Valine
- Leucine
- Lysine
- Threonine
- Isoleucine
- Tryptophan
- Phenylalanine
These 8 amino acids that the human body cannot synthesize are called 'essential amino acids', and other amino acids that the human body can synthesize are called 'non-essential amino acids'.
A protein containing 8 essential amino acids is called a 'complete protein', and a protein lacking any one or several essential amino acids is called an 'incomplete protein'.
In daily life, when people ingest protein in food through diet, some are complete protein, and some are incomplete protein.
Protein foods
Generally speaking, the protein contained in animal foods such as lean pork, beef, lamb, chicken, eggs, fish, milk, etc. is complete protein.
The protein contained in plant foods such as soybeans, sesame and sunflower seeds is also complete protein.
The protein contained in staple foods such as rice, white flour, corn flour, sorghum rice, etc., is incomplete protein.
In terms of nutritional value, complete protein has high nutritional value and is a high-quality protein, while incomplete protein has a lower nutritional value.
Which protein needs to consume every day?
In order to ensure the needs of physical development and intellectual growth, adolescents must consume adequate amounts of high-quality protein through their diet every day, that is, they must consume protein containing 8 essential amino acids. Therefore, in the three meals a day, there must be an appropriate amount of lean pork, beef, lamb, chicken, fish, milk, etc. that are rich in high-quality protein.
This is an ideal diet for protein supplements. However, it is not necessary to eat meat, eggs, fish, eggs, chicken, and milk for every meal.
Scientific research
Scientific research believes that using the complementary effects of protein can greatly increase the nutritional value of food and is the most feasible way to solve the need for protein supplementation.
The so-called complementary effect of protein is to mix several foods containing different proteins to supplement each other with the composition and content of essential amino acids to improve the nutritional value of the food.
For example, Eating corn alone, only 60% of the protein contained in corn can be used by the human body
Eating millet alone, only 57% of its protein is used by the human body
Eating soybeans alone, only 64% of the protein contained in the body can be absorbed and used.
However, if 2 parts of corn, 2 parts of millet and 1 part of soybeans are mixed and ground to make various cakes or other staple foods, more than 73% of the protein of these three foods can be used by the human body.
The working people in our country have always had the good habit of mixing various grains.
For example, The hybrid noodles eaten by northerners are made from soybeans and corn, and they also use mixed noodles made from mung beans, corn and wheat.
How Young People Eat Fat Scientifically
Adolescents
Adolescents must consume enough protein every day to ensure their growth and development needs.
According to research, male adolescents between 13-15 need 85 grams per day
Male youths between 16 and 20 need 100 grams per day
13- 15-year-old female adolescents need 80 grams per person per day
16-20 year-old females need approximately 75 grams.
Adolescents must adequately consume protein, but not as much as possible.
Excessive intake cannot be absorbed by the body, and excess protein will be excreted from the body with urine and feces, causing food waste
The protein that has not been excreted from the body will accumulate in the digestive tract and will also ferment and spoil. It is easy to cause abdominal distension and abdominal pain and cause digestive tract diseases.
Therefore, protein should be used rationally. Don't make the protein lack in quantity, inferior quality, and don't take too much.
The diet should be adjusted appropriately, and the partial eclipse should not be avoided. Should be coarse and fine, mixed food and vegetable, meat and vegetable with the same food.
That is to eat some coarse and fine grains every day; not only meat, eggs, but also a certain amount of vegetables, fruits and legumes.
Such deployment of diet can not only continuously change tastes and increase appetite, but also make full use of the complementary effects of protein in food, improve the nutritional value of food, and enable us to take in the protein needed for physical development from our daily diet