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算一算你每天需要摄入的蛋白质量

算一算你每天需要摄入的蛋白质量

Alexa Mikhail 2022-09-28
理想的蛋白质摄入量取决于你的体重、年龄和运动量。

图片来源:GMVOZD—GETTY IMAGES

蛋白质是三种宏量营养素之一,帮助我们的身体修复肌肉、骨骼和细胞,对保持人体结构完整至关重要。事实上,我们的体内含有大约10,000种蛋白质帮助人体正常运转。蛋白质由氨基酸链组成,因为有九种必需氨基酸无法由身体产生,所以我们必须从食物中获取蛋白质。

但是我们每天到底需要多少蛋白质呢?理想的蛋白质摄入量取决于年龄、活动水平和体重,还取决于摄入蛋白质时食物同时提供的其它营养成分。所以可不是简单地吃一块西冷牛排或一大块午餐肉就完事,算法要复杂得多。

多少蛋白质算够?

一般的建议是,大多数健康的成年人每公斤体重需要0.8克蛋白质。你也能够用你的体重(磅数)乘以0.36来计算理想的蛋白质摄入克数。例如,一个170磅重的人每天大约需要62克蛋白质,而一个190磅重的人每天大约需要69克蛋白质。

根据美国国家医学院(National Academy of Medicine)的建议,蛋白质应该占你每天总热量摄入的10%到35%,这个数值范围之广凸显了不同人的蛋白质摄入量存在巨大差异。

一些专家说,与其纠结于复杂的计算,不如每顿饭都坚持吃富含蛋白质的食物,比如海鲜、瘦肉、家禽、鸡蛋、豆类、坚果、种子和豆制品。要在一天中分散摄入蛋白质,同时注重水果、蔬菜、谷物和乳制品的平衡,这么做可能更简单。

此外,俄亥俄州立大学韦克斯纳医学中心(The Ohio State University Wexner Medical Center)的注册营养师锡耶纳·霍利向《财富》杂志表示,每日蛋白质建议摄入量并非“一成不变的”。她说,怀孕、运动量和年龄等因素都可能影响人们应该摄入的蛋白质含量。

你这个年纪需要多少蛋白质?

肌肉量从30岁开始减少。塔夫茨大学(Tufts University)的美国农业部人类衰老营养研究中心(Jean Mayer USDA Human Nutrition Research Center on Aging)的资深科学家罗格·菲尔丁说,这种现象被称为肌肉衰减症,指的是“与年龄相关的肌肉含量和功能的损失”。一般的建议摄入量可能没有考虑到成年人随着年纪见长,需要更多的蛋白质来弥补肌肉流失的损耗。研究表明,老年人蛋白质摄入量的增加与认知功能和身体健康的改善之间存在相关性。

根据2020年至2025年膳食指南,71岁及以上的人群中,大约50%的女性和30%的男性摄入的蛋白质都不够。随着年龄的增长,肌肉量开始减少,一些专家建议从40岁开始增加蛋白质摄入量至每公斤体重1克至1.2克。

如果你规律运动,需要多少蛋白质?

活动水平也会影响你需要多少蛋白质来生长和修复肌肉。菲尔丁说,如果你很活跃,经常做力量训练,锻炼后摄入更多的蛋白质就合情合理。

对于那些经常运动的人,可以考虑将蛋白质摄入量增加到每公斤体重1.2到2克。同样应该在一天中分散摄入,不过运动后要优先摄入碳水化合物和蛋白质。

最优质的蛋白质是什么?

不要只想着多吃肉。要多吃饱和脂肪含量不高、加工程度不高的蛋白质,工业加工会损耗它们的核心营养价值。

例如,豆类富含蛋白质和纤维,所以它们消化得更慢,给你带来更强的满足感和饱腹感。这就是为什么蛋白质“包”很重要——指的是蛋白质中决定其健康程度的一系列特点。也可以考虑瘦肉、植物肉和海鲜。

富含蛋白质的食物:

• 三文鱼:每5盎司三文鱼含有27克蛋白质

• 瘦鸡胸肉:每6盎司瘦鸡胸肉含有54克蛋白质

• 白鲑鱼:每片白鲑鱼中含有38克蛋白质

• 火鸡胸肉:每3.5盎司火鸡胸肉含有29克蛋白质

富含蛋白质的素食食物:

• 小扁豆:半杯小扁豆含有12克蛋白质

• 希腊酸奶:每6盎司酸奶含有15克至20克蛋白质

• 鸡蛋:一个鸡蛋含有6克至8克蛋白质

• 鹰嘴豆:一杯鹰嘴豆含有14.5克蛋白质

什么时候摄入蛋白质效果最佳?

蛋白质代谢较慢,能够帮助减少饥饿感。所以,应当在一天中分散蛋白质的摄入时间。

“研究表明,大多数人在晚餐时摄入了一天膳食中的大部分蛋白质,而在早餐和午餐时摄入的蛋白质要少得多。”菲尔丁说,“有证据表明,一天中分散摄入蛋白质可能比一顿饭摄入大部分蛋白质可以更好地维持肌肉含量。”

是否存在所谓的蛋白质摄入过量?

确实有可能摄入过多蛋白质。蛋白质摄入过量会导致口臭、心脏病和肾脏疾病。对于那些已经患有肾病或患肾病风险较高的人来说,过多的蛋白质可能是有害的,所以你应该咨询医生了解你的蛋白质需求。

如果没有具体的限制,就要注意一天中分散蛋白质的摄入时间,选择饱和脂肪含量不高的瘦肉。红肉含量较高的饮食会增加患心脏病和结肠癌的风险。(财富中文网)

译者:Agatha

蛋白质是三种宏量营养素之一,帮助我们的身体修复肌肉、骨骼和细胞,对保持人体结构完整至关重要。事实上,我们的体内含有大约10,000种蛋白质帮助人体正常运转。蛋白质由氨基酸链组成,因为有九种必需氨基酸无法由身体产生,所以我们必须从食物中获取蛋白质。

但是我们每天到底需要多少蛋白质呢?理想的蛋白质摄入量取决于年龄、活动水平和体重,还取决于摄入蛋白质时食物同时提供的其它营养成分。所以可不是简单地吃一块西冷牛排或一大块午餐肉就完事,算法要复杂得多。

多少蛋白质算够?

一般的建议是,大多数健康的成年人每公斤体重需要0.8克蛋白质。你也能够用你的体重(磅数)乘以0.36来计算理想的蛋白质摄入克数。例如,一个170磅重的人每天大约需要62克蛋白质,而一个190磅重的人每天大约需要69克蛋白质。

根据美国国家医学院(National Academy of Medicine)的建议,蛋白质应该占你每天总热量摄入的10%到35%,这个数值范围之广凸显了不同人的蛋白质摄入量存在巨大差异。

一些专家说,与其纠结于复杂的计算,不如每顿饭都坚持吃富含蛋白质的食物,比如海鲜、瘦肉、家禽、鸡蛋、豆类、坚果、种子和豆制品。要在一天中分散摄入蛋白质,同时注重水果、蔬菜、谷物和乳制品的平衡,这么做可能更简单。

此外,俄亥俄州立大学韦克斯纳医学中心(The Ohio State University Wexner Medical Center)的注册营养师锡耶纳·霍利向《财富》杂志表示,每日蛋白质建议摄入量并非“一成不变的”。她说,怀孕、运动量和年龄等因素都可能影响人们应该摄入的蛋白质含量。

你这个年纪需要多少蛋白质?

肌肉量从30岁开始减少。塔夫茨大学(Tufts University)的美国农业部人类衰老营养研究中心(Jean Mayer USDA Human Nutrition Research Center on Aging)的资深科学家罗格·菲尔丁说,这种现象被称为肌肉衰减症,指的是“与年龄相关的肌肉含量和功能的损失”。一般的建议摄入量可能没有考虑到成年人随着年纪见长,需要更多的蛋白质来弥补肌肉流失的损耗。研究表明,老年人蛋白质摄入量的增加与认知功能和身体健康的改善之间存在相关性。

根据2020年至2025年膳食指南,71岁及以上的人群中,大约50%的女性和30%的男性摄入的蛋白质都不够。随着年龄的增长,肌肉量开始减少,一些专家建议从40岁开始增加蛋白质摄入量至每公斤体重1克至1.2克。

如果你规律运动,需要多少蛋白质?

活动水平也会影响你需要多少蛋白质来生长和修复肌肉。菲尔丁说,如果你很活跃,经常做力量训练,锻炼后摄入更多的蛋白质就合情合理。

对于那些经常运动的人,可以考虑将蛋白质摄入量增加到每公斤体重1.2到2克。同样应该在一天中分散摄入,不过运动后要优先摄入碳水化合物和蛋白质。

最优质的蛋白质是什么?

不要只想着多吃肉。要多吃饱和脂肪含量不高、加工程度不高的蛋白质,工业加工会损耗它们的核心营养价值。

例如,豆类富含蛋白质和纤维,所以它们消化得更慢,给你带来更强的满足感和饱腹感。这就是为什么蛋白质“包”很重要——指的是蛋白质中决定其健康程度的一系列特点。也可以考虑瘦肉、植物肉和海鲜。

富含蛋白质的食物:

• 三文鱼:每5盎司三文鱼含有27克蛋白质

• 瘦鸡胸肉:每6盎司瘦鸡胸肉含有54克蛋白质

• 白鲑鱼:每片白鲑鱼中含有38克蛋白质

• 火鸡胸肉:每3.5盎司火鸡胸肉含有29克蛋白质

富含蛋白质的素食食物:

• 小扁豆:半杯小扁豆含有12克蛋白质

• 希腊酸奶:每6盎司酸奶含有15克至20克蛋白质

• 鸡蛋:一个鸡蛋含有6克至8克蛋白质

• 鹰嘴豆:一杯鹰嘴豆含有14.5克蛋白质

什么时候摄入蛋白质效果最佳?

蛋白质代谢较慢,能够帮助减少饥饿感。所以,应当在一天中分散蛋白质的摄入时间。

“研究表明,大多数人在晚餐时摄入了一天膳食中的大部分蛋白质,而在早餐和午餐时摄入的蛋白质要少得多。”菲尔丁说,“有证据表明,一天中分散摄入蛋白质可能比一顿饭摄入大部分蛋白质可以更好地维持肌肉含量。”

是否存在所谓的蛋白质摄入过量?

确实有可能摄入过多蛋白质。蛋白质摄入过量会导致口臭、心脏病和肾脏疾病。对于那些已经患有肾病或患肾病风险较高的人来说,过多的蛋白质可能是有害的,所以你应该咨询医生了解你的蛋白质需求。

如果没有具体的限制,就要注意一天中分散蛋白质的摄入时间,选择饱和脂肪含量不高的瘦肉。红肉含量较高的饮食会增加患心脏病和结肠癌的风险。(财富中文网)

译者:Agatha

Protein, one of three types of macronutrients, helps our bodies repair the muscles, bones, and cells vital to keeping our bodies structurally intact. In fact, we are made up of roughly 10,000 various proteins that help us function. Protein is made up of chains of amino acids, and because the nine essential amino acids are not made by the body, we must get protein from food.

But how much protein do we actually need every day? Ideal protein intake varies by age, activity level, and weight. It also depends on the nutrients consumed alongside a protein source, so it may be more complex than merely packing in a sirloin steak or a load of lunch meat and calling it a day.

How much protein is enough?

The general recommendation is that most healthy adults need about 0.8 grams of protein per kilogram of body weight. You can also multiply your weight in pounds by 0.36 to calculate the rounded ideal number of grams. For example, a person who weighs 170 pounds would need around 62 grams of protein per day or about 69 grams for someone who weighs 190 pounds.

Anywhere from 10% to 35% of your daily caloric intake should be protein, according to the National Academy of Medicine, a wide range that underscores how protein intake varies greatly depending on the individual.

Rather than getting caught up in complicated calculations, some experts say to just focus on eating protein rich foods throughout the day, such as seafood, lean meats, poultry, eggs, legumes, nuts, seeds, and soy products. Incorporating protein throughout your day, along with a balance of fruits, vegetables, grains and dairy may be an easier way think about it.

Additionally, the recommended daily allowance of protein is not a “one-size fits all” approach, Siera Holley, a registered dietician at The Ohio State University Wexner Medical Center tells Fortune. Factors such as pregnancy, amount of exercise, and age all may play a factor in how much protein people should aim for, she says.

How much protein do you need as you age?

Muscle mass begins to reduce starting in your 30s. Known as sarcopenia, it’s “the age-associated loss of muscle mass and function,” says Roger Fielding, senior scientist in nutrition, exercise physiology, and sarcopenia at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University. The general recommendation may not account for the fact that older adults need more protein to counter this muscle loss. Studies have shown a correlation between increased protein intake for older adults and improved cognitive function and physical health.

Roughly 50% of women and 30% of men 71 and older don’t get enough protein, according to the 2020-2025 dietary guidelines. As you age and muscle mass begins to shrink, some experts recommend increasing protein intake to 1–1.2 grams of protein per kilogram of body weight beginning at age 40.

How much protein do you need if you exercise regularly?

Activity level can also alter how much protein you need to build and repair muscles. If you’re active and do strength training, consuming more protein post workout makes sense, Fielding says.

For those regularly active, consider upping protein intake to 1.2 to 2 grams per kilogram of body weight. And this protein should also be spaced out during the day, with a prioritization of carbohydrates and protein following exercise.

What’s the best type of protein?

Don’t just think about eating more meat. Consider proteins that are not high in saturated fats and not highly processed, which can strip them of core nutrients.

Legumes provide protein and are rich in fiber, so they are digested slower and make you feel more satisfied and full, for example. This is why the protein “package” matters—the host of qualities within a protein that determines how healthy it is. Consider lean meats, plant-based meats and seafood as well.

Protein-rich foods:

• Salmon: 27 grams of protein for a 5 oz salmon

• Lean chicken breast: 54 grams of protein for a 6 oz lean chicken breast

• Whitefish: 38 grams of protein for one filet of whitefish

• Turkey breast: 29 grams of protein for 3 ½ oz of turkey breast

Vegetarian protein-rich foods:

• Lentils: 12 grams of protein for a ½ cup of lentils

• Greek yogurt: 15-20 grams of protein for a 6 oz cup of yogurt

• Eggs: 6-8 grams of protein in one egg

• Chickpeas (garbanzo beans): 14.5 grams of protein for one cup of chickpeas

When’s the best time to have protein?

Protein can help decrease hunger because it metabolizes slowly. Therefore, spreading protein intake throughout the day is beneficial.

“Studies have shown that most people consume the bulk of their dietary protein at the evening meal with far less being consumed at breakfast and lunch,” Fielding says. “There is evidence that the distribution of protein intake throughout the day may be better for maintenance of muscle mass than consuming the majority of protein at one meal.”

Is there such a thing as too much protein?

It is indeed possible to eat too much protein. Excess protein can lead to bad breath, heart disease and kidney disease. For those with kidney disease already, or at higher risk for the disease, too much protein can be harmful so you should talk to your doctor to understand your protein needs.

While there isn’t a specific limit, it’s important to spread protein throughout the day and choose lean sources that are not high in saturated fats. A diet rich in red meats can raise your risk of heart disease and colon cancer.

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