Build muscle, regulate blood lipids - high protein foods

Muscles are vital to human health. However, starting from the age of thirty or forty, the body's muscle mass begins to decline. Along with the reduction of muscle mass, many diseases such as obesity, fractures, and diabetes will appear "uninvited" and seriously damage the health of the whole body.

You can use a small method to self-test whether there is muscle attenuation: sit, bend your knees 90 degrees, find the thickest part of the calf, and use the index fingers and thumbs of both hands to form a ring around the calf. If the fingers cannot be clenched, it means that the muscles are relatively developed; if the fingers are just clenched, there may be a risk of muscle loss; if the fingers overlap, it is likely to indicate severe muscle attenuation.

Which protein-rich foods are better for muscle synthesis?

No matter whether there is muscle attenuation or not, you must use a combination of diet and exercise every day to prevent muscle attenuation.

To prevent muscle attenuation, protein supplementation is very important.

Protein is the material basis of muscles. Generally, adults need 1.2-1.5g of protein per kilogram of body weight per day.

The simple formula is to remember the "Four Twos": that is, two bags of milk per day (regular one bag is 250ml), two eggs (people with high cholesterol can only eat egg whites), and two ounces of lean meat (mainly white meat, red meat (As a supplement), two ounces of soy products.

This combination can also meet the high-quality protein needs for the day.

Which foods are rich in branched-chain amino acids?

Foods rich in branched-chain amino acids are especially recommended. Branched-chain amino acids include leucine, isoleucine, and valine, which are better than other amino acid types in promoting protein synthesis.

Perhaps to the surprise of many people, soybeans, including soybeans and black beans, contain higher levels of branched-chain amino acids than ordinary meat. Therefore, soybeans are essential for building muscle and supplementing protein. As a plant, the protein nutritional value of soybeans is comparable to that of beef, making it the leader among plant proteins.

What's even more valuable is that many people now have excessive blood lipids and dare not eat more meat for fear of raising blood lipids. Soybeans can not only supplement protein, but also regulate blood lipids.

The ability of soybeans to regulate blood lipids is comprehensive. It can regulate both triglycerides and cholesterol. Soybeans can lower bad cholesterol (low-density cholesterol) and protect good cholesterol (high-density cholesterol) from lowering. It can lower blood lipids for people with high blood lipids. For people with normal blood lipids, it will not let your blood lipids drop below normal values.

What is the best way to eat soybeans on a daily basis?

I recommend these 3 ways of eating to everyone, you can eat them interchangeably.

1. Soy milk

Try not to add sugar when drinking soy milk, and do not pair it with fried foods such as fried dough sticks. It can be paired with multi-grain steamed buns, meat and vegetable buns, whole-wheat bread and other staple foods and vegetables. Patients with gout or hyperuricemia should not drink large amounts of soy milk.

2.Tofu

When eating foods directly made from soybeans, the human body's digestion and absorption rate of protein is only 65%. When made into tofu for consumption, the digestion and absorption rate can be increased to 92% to 95%.

Generally, adults can eat about two taels of tofu a day or every other day. White tofu, Northeastern tofu, southern tofu, and boxed tofu are all good choices.

Since purine is lost with water during the production process of tofu, gout patients can eat it in moderation during non-acute attacks.

3. Other soy products

Vegetarian chicken, dried tofu and other soy products can also be eaten in moderation. As for fried tofu puffs, fried tofu skin, and various kinds of fried tofu in supermarkets, it is better to eat less.

In terms of quantity, the Chinese Nutrition Society recommends that adults generally eat 25 grams or more of soybeans per day. 25 grams of soybeans is equivalent to 72 grams of northern tofu, 140 grams of southern tofu, 365 ml of soy milk, 175 grams of lactone tofu, 55 grams of dried tofu, 40 grams Shredded tofu.

In daily meals, soy products and meat can be substituted in equal amounts to a certain extent. If you eat more soy products, you can reduce your meat intake accordingly. The sum of soy products and meat should not exceed five taels a day. Combine soybeans and meat. Mix and match to eat healthy and gain muscle.