7种对人体健康很有好处的完全蛋白质

7种对人体健康很有好处的完全蛋白质

Sure, meat contains a lot of protein. But other foods (including plants) are also rich in complete protein. One of them will surprise you.

当然，肉类含有大量的蛋白质。但是其他食物(包括植物)也富含完全蛋白质。其中一个会让你大吃一惊。

You may have heard phrases like "complete protein" or "high quality protein" elsewhere. They both mean: Amino acids make up proteins and humans need amino acids to make proteins in the body, similar to hormones and enzymes.

你可能在其他地方听到过像“完全蛋白质”或“高质量蛋白质”这样的短语。它们都意味着:氨基酸构成蛋白质，人体需要氨基酸来制造蛋白质，类似于激素和酶。

The body can make some amino acids on its own, but 9 of them must be absorbed through food - they are also known as essential amino acids.

人体可以自己制造一些氨基酸，但其中有9种必须通过食物吸收——它们也被称为必需氨基酸。

A complete protein consists of all 9 essential amino acids in sufficient amounts. Foods with complete protein are also known as "high quality" protein foods. Incomplete proteins are proteins that lack 1 or more of the essential amino acids and are usually sourced from plants.

完全蛋白质由所有9种必需氨基酸组成，含量足够。含有完全蛋白质的食品也被称为“高质量”蛋白质食品。不完全蛋白质是指缺乏一种或多种必需氨基酸的蛋白质，通常来源于植物。

However, they still provide what the body needs. In the past, it was often thought that a variety of incomplete proteins had to be eaten in one meal, such as beans and rice, in order to make complete protein. But for now, just eating a variety of protein foods throughout the day is enough.

然而，他们仍然提供身体需要的东西。在过去，人们常常认为一顿饭必须吃各种不完整的蛋白质，比如豆类和米饭，才能得到完整的蛋白质。但现在，只要在一天中吃各种各样的蛋白质食物就足够了。

When it comes to "complete" and "high quality" protein, people often choose meat first. But that's not your only option. Here are the 7 non-meat protein foods you need.

当谈到“完整的”和“高质量的”蛋白质时，人们通常首先选择肉类。但这不是你唯一的选择。以下是你需要的7种非肉类蛋白食物。

1, Quinoa (quinoa seeds)

藜麦(藜麦种子)

Half a cup of quinoa contains 4 grams of complete protein and is also a good source of fiber (and gluten-free - the protein causes many health problems). Quinoa has a mild, slightly fatty taste, and you can use it as a snack or breakfast cereal.

半杯藜麦含有4克完整的蛋白质，也是纤维的良好来源(不含谷蛋白——这种蛋白质会导致许多健康问题)。藜麦口味温和，略含脂肪，你可以把它当作零食或早餐麦片。

2, Eggs

鸡蛋

Although many people usually only pay attention to the whites, the egg yolks also contain protein (of the 7 grams of protein of an egg, 4g comes from the white and 3g comes from the yolk). Egg yolks also contain nutrients and compounds that the whites do not have - for example, lutein, an antioxidant.

虽然很多人通常只关注蛋白，但蛋黄也含有蛋白质(一个鸡蛋的7克蛋白质中，4g来自蛋白，3g来自蛋黄)。蛋黄还含有蛋白所没有的营养和化合物——例如，叶黄素，一种抗氧化剂。

3, Soybeans

大豆

Whether it's baby soybeans, soy milk or tofu, soybeans are a source of high-quality protein.

无论是未成熟的大豆、豆奶还是豆腐，大豆都是优质蛋白质的来源。

To take full advantage of the health benefits of soybeans, it is recommended to choose whole foods (immature soybeans, whole soybeans or tofu) over processed foods. such as frozen burgers, soy bars and other packaged products.

为了充分利用大豆对健康的益处，建议选择天然食品(未成熟的大豆、天然大豆或豆腐)而不是加工食品。比如冷冻汉堡、大豆棒和其他包装产品。

4, Pistachios

开心果

A recent analysis has shown that roasted pistachios actually contain all the essential amino acids. 1 ounce (28 grams) of tree seeds has about 6 grams of protein and 3 grams of fiber.

最近的一项分析表明，烤开心果实际上含有所有必需的氨基酸。一盎司(28克)的种子含有大约6克蛋白质和3克纤维。

5, Milk

牛奶

The two proteins found in milk (whey and casein) are complete proteins. In fact, in an analysis of protein quality, milk ranked even higher than beef.

牛奶中发现的两种蛋白质(乳清和酪蛋白)是完全蛋白质。事实上，在蛋白质质量分析中，牛奶的排名甚至比牛肉还要高。

Whether you use whole milk or fat-free milk, the protein content is almost the same (about 8 grams per cup). One cup of yogurt, especially Greek yogurt, contains even more.

不管你是用全脂牛奶还是脱脂牛奶，蛋白质含量几乎是一样的(大约每杯8克)。一杯酸奶，特别是希腊酸奶，含有更多的酸奶。

6, Buckwheat

荞麦

This gluten-free grain is a complete protein. In one study, it was shown that buckwheat felt fuller longer than rice or wheat. You should add buckwheat seeds to salads or toasted with buckwheat flour.

这种无谷蛋白谷物是一种完全的蛋白质。一项研究表明，荞麦比大米或小麦更能让人感觉到饱腹感。你应该在沙拉中加入荞麦种子，或者烤荞麦。

7, Fish

鱼

Fish is an excellent source of lean meat and protein. Although salmon is considered a fatty fish (oily fish), this fat has cardiovascular protective effects and is very good for the brain. 4 ounces (approximately 113.40 grams) tilapia or salmon fillets contain more than 20 grams of protein. People think meat is the best source of protein.

鱼是瘦肉和蛋白质的极佳来源。虽然鲑鱼被认为是一种富含脂肪的鱼类，但这种脂肪对心血管有保护作用，而且对大脑非常有益。4盎司(约113.40克)罗非鱼或鲑鱼片含有超过20克的蛋白质。人们认为肉是最好的蛋白质来源。