단백질보충제
Complete protein is a type of food that contains all the amino acids your body needs. The nine essential amino acids (leucine, lysine, methionine, phenylalanine, tyrosine, valine, glycine, and proline) are what distinguish a complete protein from an incomplete one.
단백질보충제Some foods naturally have complete proteins, like edamame and tofu. You can also create a complete protein by using what is called complementary pairing, such as rice with beans or hummus and pita bread.
Legumes
Legumes — beans, peas and lentils — are considered essential proteins for vegetarians and plant-based eaters, but they can be an important source of complete protein for anyone, including meat-eaters. Typically, beans are rich in fibre, low in calories and a good source of iron. They also provide folate, potassium and niacin. Some legumes may cause gas and bloating, and others are high in anti-nutrients called lectins, which interfere with nutrient absorption, but these can be reduced or eliminated by cooking, soaking and rinsing.
Leafy legumes, such as alfalfa (Medicago lupulus) and clover (Trifolium repens), are often planted in pastures or in hay fields, where they act as nitrogen-reducing fertilizers and prevent soil erosion. Other legumes, such as peanuts, are common snacks or ingredients in plant-based diets. Combined with grains, legumes make for a complete protein that can help promote weight loss, manage diabetes and lower total and LDL cholesterol levels. Legumes are rich in vitamins and minerals, especially zinc, potassium, iron, B vitamins, magnesium and phosphorus. Many are also high in antioxidants. Beans, for example, contain the cancer-preventing phenolic acid limonene.
Eggs
The egg is a fascinating protein powerhouse. Once scientific evidence dispelled the cholesterol myth, it regained its position as a nutrient-rich source of essential vitamins and minerals including vitamin D, omega-3 fats, B vitamins and choline (which may contribute to mental clarity).
Eggs are high in branched chain amino acids – the kind that help build muscle. They are also a complete protein, containing all of the nine essential amino acids the body can’t produce on its own.
One egg supplies 6 단백질보충제 grams of protein in a 70-calorie package, along with eye-protective lutein and zeaxanthin, vitamin D and folate. It’s no wonder eggs are a staple for many athletes and bodybuilders. They are also a great protein choice for consumers seeking clean label formulating. Today’s consumers are mindful about their eating patterns and looking for a variety of nutritious foods. This is highlighted by a growing movement of flexitarians and vegetarians who are consuming more plant-forward meals, but are still interested in meeting their daily protein needs. This is where the egg shines. It is the ideal protein for a balanced diet.
Dairy
Dairy products provide complete protein, which includes all of the amino acids our bodies need for muscle function and growth. In addition, dairy proteins can directly and indirectly enhance metabolic health through increased satiety and improved glycemic control. The anabolic effect of milk proteins derived from branch chain amino acids (BCAAs) promotes muscle protein synthesis and reduces muscle breakdown.
The current USDA food patterns include 3 cup equivalents of dairy per day, which contributes to levels of calcium, potassium, vitamin D, riboflavin, niacin, and choline in the diet. Selecting non-dairy foods and beverages to replace the amounts of fluid lowfat or fat-free milk in the patterns would result in lower levels of these nutrients and higher levels of sodium, saturated fat, and added sugars.
The protein found in milk and yogurt is composed of two primary proteins — casein and whey. In fact, one 8-ounce serving of plain Greek yogurt provides about 18 grams of protein. Just make sure to choose plain over flavored varieties, which are often high in sugar. Then, top your yogurt with berries or fresh fruit for an even better snack.
Nuts
Nuts are a popular snack because they are high in protein, fiber and healthy fats. They are also a good source of vitamin E, potassium and magnesium. Epidemiologic studies have linked nut consumption with reduced risk for coronary heart disease, gallstones and diabetes in both men and women. Nuts also provide a healthy dose of plant-based L-arginine, which the body converts to the vasodilator nitric oxide.
While nuts are a great protein source, they do not contain all essential amino acids. Eating a mix of nuts, beans, grains and seeds will ensure you get all the amino acids your body needs.
Nuts and seeds are also excellent sources of soluble fiber, which can help prevent constipation and lower blood cholesterol levels. A cupped handful of nuts is about 175 calories, so it is important to eat them in moderation.
Seeds
Seeds are highly organized fortresses stocked with special supplies of food against long sieges by nature and man. They are the way by which embryonic plants survive. Seeds are a symbol of beginnings, of hope and potential.
In fact, seeds are the reason many of the foods we consider vegetables are technically fruits–the mature, ripened ovaries of flowers. And most of the plant-based protein powders you can find in grocery stores and health food outlets are actually seeds, too.
Both chia seeds and hemp seeds pack a powerful nutritional punch with a good amount of protein and heart-healthy omega-3 fatty acids per tablespoon. But, if you choose to purchase a pumpkin seed-based protein powder like Naked Seed, keep in mind that it is not considered complete because it contains relatively low amounts of the amino acid methionine. Adding other sources of protein that contain methionine to your diet throughout the day will help ensure you get enough amino acids, especially if you’re a vegetarian or vegan. Seek out proteins like quinoa and Clean Lean Protein by Nuzest for balanced protein intake on a plant-based diet.