High-protein: Protein can be found in both plants and animals. Protein from meat is a good quality protein with more essential amino acids than protein from plants. However, one meal should consist of protein from animals and plants in a ratio of approximately 50:50, which means that the body is getting good quality protein. Consuming a variety of foods will help you get enough protein.
Each person needs a different amount of protein per day. It can be roughly divid as follows:
- The average person who needs a normal amount of protein should only consume 0.8–1 grams of protein per kilogram of body weight. For example, if you weigh 140 pounds (60 kg), you should consume 48–60 grams of protein per day.
- People who need extra protein to build muscle, such as body builders, should get 1.5–2 grams of protein per kilogram of body weight. For example, if you weigh 60 kilograms, the amount of protein you should get is 90–120 grams per day.
- For those who need extra protein but do not focus on building muscle, such as aerobics, swimming, cycling or long-distance running, the amount of protein that should be receive is 1.2–1.4 grams per 1 kilogram of body weight per day.
This ยูฟ่าเบท will introduce you to delicious menus that are easy to eat, nutritious, and full of protein for one day. What are they?
Dory fish steak. A low-fat protein menu must be the Dory fish steak menu, which is a menu that cooks Dory fish and then grills, roasts or frys it. It is usually eating with steam vegetables or salad vegetables, topped with various sauces such as lemon sauce, hollandaise sauce or tomato sauce. It is often eating with mashed potatoes, French fries or steamed rice, with the main protein being Dory fish.
- Protein: about 30-35 grams
- Energy: Approximately 150-200 calories
Potato soup. The next high-protein menu is potato soup, which is a thick soup menu with a smooth, soft texture. It is generally made from dice potatoes that are boile until mushy and then mash. Season with salt, pepper, butter, milk or cream. Other vegetables may be add such as carrots, onions or parsley. It is usually eating with crusty bread. The source of protein is milk or cream, along with meat that may be add.
- Energy: Approximately 200-300 calories (depending on whether additional meat is add)
- Protein: Approximately 5-10 grams (depending on whether additional meat is add)
Chicken Salad Rolls. A high-protein menu that is easy to make and also delicious is the chicken breast salad roll, which is a snack or can be eating as a main dish. It consists of food wrappers (spring roll wrappers, rice wrappers, roti wrappers) wrapped around shredded boiled chicken, various fresh vegetables such as lettuce, salad greens, carrots, cucumbers, topped with various salad dressings. It is usually eating with chick dipping sauce or ketchup. The source of protein is chicken breast.
- Protein: about 15-20 grams
- Energy: Approximately 150-200 calories
Although high-protein foods are pack with many benefits, other nutrients are also important. So it’s important to eat a variety of foods to ensure your body gets all the nutritional value it needs.
Another thing that is essential is to exercise together. Because if you only eat protein but do not exercise, the body will throw away some of the protein. Turning it into energy that makes your weight increase and also damages your kidneys because the body normally excretes protein through the kidneys.