Diet protein can have a variety of health benefits and is a great way to boost your energy levels. However, it has not been proven to reduce your body fat. For example, a review of 272 scientific articles found that 200mg of protein per day could help reduce fatigue in elderly people, which in turn may increase their physical activity levels.
Whole-food sources of protein 단백질 쉐이크
The most common source of diet protein is meat, but this is often processed and high in saturated fat, sodium, and artificial coloring. It is not healthy for you and may contribute to chronic diseases. Luckily, there are many whole-food sources of protein available in your local supermarket. These sources are also inexpensive and versatile.
Soy and quinoa are two sources of diet protein rich in all nine essential amino acids. Other whole-food sources include amaranth leaf seed, a popular food in Asia and the Mediterranean. However, these are incomplete proteins, so choosing a wide variety of plant-based foods each day is recommended.
Health benefits
Diet protein has many benefits for the body, from preventing disease to building muscle. However, too much protein can cause fat gain, so it’s important to find a balance. Ideally, you should aim for 10 to 35 percent protein in your daily diet. Some people need more protein than that, however. For instance, those who do physical exercise may need more protein than those who don’t.
High protein diets are also linked with a reduced appetite. It lowers the hormone ghrelin that induces feelings of hunger. The increased satiety associated with eating high protein meals also reduces the cravings for sugary and starchy foods.
Saturated fats
Saturated fat is a type of fatty acid, which is naturally found in many foods. Most of it comes from animal and tropical sources. The American Heart Association recommends a daily intake of 5% to 6% of saturated fats. This is equivalent to about 13 grams of saturated fat per day. You should balance your daily caloric intake with your needs. You should also limit your consumption of animal fats, sugar, and processed foods.
Saturated fats are also found in some plant sources, such as coconut oil. It is important to limit the amount of saturated fat you eat and consume it in small portions. If you eat a lot of red meat, try substituting it with skinless chicken or fish. Instead of butter or other solid fats, try cooking with olive oil. You can also substitute whole-fat dairy products with low-fat varieties. Also, try to incorporate plenty of whole grains into your diet.
Fiber
In addition to the nutrients found in fruits and vegetables, fiber in diets is also beneficial to the digestive system. It plays a key role in regulating satiety. This is because fiber occupies space in the stomach, and therefore, makes you feel full with less food. It also slows down digestion by absorbing large amounts of liquid. The slowing of digestion means that the body can get energy from food more evenly.
Besides its beneficial effects on your digestive system, fiber is also linked to heart health. Studies have shown that people who consume a diet rich in fiber have a lower risk of developing cardiovascular disease and high blood pressure. Recent research also suggests that fiber intake may prevent certain types of colon cancer.
Vitamins
Vitamins are essential for a variety of bodily functions. They regulate metabolism, help enzymes in the body function properly, and help with cell growth. Vitamin A, for example, is essential for healthy vision and bone growth. Vitamin C helps protect cells from environmental toxins and stimulates the immune system. Vitamin E helps the body repair damage to cellular membranes. These vitamins are found in many different foods but are especially concentrated in fruits and vegetables.
Meat, poultry, fish and eggs are good sources of protein. Each ounce of cooked lean meat or poultry provides about 20 grams of protein. Meat is also a great source of vitamin B-6 and B-12, which are important for the human body. Meat also provides about 10 percent of the recommended dietary allowance per serving. Dairy products and eggs also provide B vitamins in small amounts.
Iron
A diet rich in iron is essential to maintaining a healthy body. The mineral helps to make hemoglobin, which carries oxygen throughout the body. It also contributes to energy production and immune system function. Iron is naturally present in most foods, and can be obtained from supplements and dietary sources. It is also essential for healthy physical growth and development.
A variety of foods are rich in heme iron, including red meat, poultry, seafood, and beans. Eggs also contain a high amount of this mineral.