단백질보충제 Protein is an essential nutrient that fuels muscles, supports metabolism and enhances immunity. A healthy adult needs 0.36 grams (g) of protein per pound of body weight.
Eat a range of protein-rich foods, like eggs (one large egg has 6 grams), natto, edamame and tempeh, to ensure you’re getting enough protein.
1. Eggs
Eggs get a bad rap for their saturated fat content, but they’re rich in protein (about 6 g per large egg). They also contain vitamins A, D and E, B-vitamins, iron, choline and other heart-healthy nutrients. Eggs are a “complete” protein, meaning they contain all nine essential amino acids.
Natural peanut butter is a tasty way to add more protein to your diet. A tablespoon contains 7 g of protein. Try adding it to a peanut butter and jelly sandwich or whipping up some Peanut Butter Energy Balls.
Cheese, including cottage cheese and low-fat yogurt, provides calcium and protein. One cup of low-fat cottage cheese provides about 26 g of protein.
Shrimp is a versatile protein source that can be added to salads and pasta dishes. It’s also quick to cook and provides about 단백질보충제 17 g of protein per 4 ounces.
2. Dairy
Dairy foods are a source of protein for muscle, calcium and other nutrients important to bone health, and potassium, which may help reduce blood pressure. When shopping, aim for low-fat options like skim or 1% milk, low-fat yogurt, cottage cheese and reduced-fat cheese.
Besides milk, dairy products include butter, sour cream, ricotta cheese and whey and casein protein powders. These items are found in the refrigerated aisle or freezer section of the store.
Lean meat is another good protein source. Three ounces of skinless chicken or turkey contain about 22 grams of protein. Fish is also a protein source, but be sure to choose options lower in mercury than those found in red meat.
3. Lentils
Lentils are the edible seeds (also called pulses) of the Lens culinaris plant. They’re members of the Fabaceae family, which also includes chickpeas, beans and peas. The legumes are rich in protein, potassium and folate. They’re also low in glycemic index and a good source of soluble fiber.
They’re available in brown, green, red and black varieties. Depending on the color and whether they’re husked, lentils can take between 10 and 40 minutes to cook. They’re easy to prepare in soups and stews, but they’re also delicious tossed into a warm salad.
A cup of cooked lentils provides 12 grams of protein. They’re also low in fat and sodium, which makes them a heart-healthy option for those who want to replace meat with protein-rich foods. The high amounts of dietary fiber found in lentils may help prevent constipation and promote gut health. They’re also an excellent source of iron. A diet rich in lentils can help reduce risk of anemia and lower cholesterol levels. Folate, a key nutrient for pregnant women, can also help reduce the risk of heart disease by supporting the formation of healthy red blood cells.
4. Tofu
A staple in Asian cuisine, tofu (also known as soybean curd) is a versatile protein that’s packed with iron and calcium. It’s also low in calories and contains no bad cholesterol.
It is produced by soaking soybeans, crushing them and boiling the mixture to separate the curds from the whey. During this process, salt coagulants like calcium and magnesium chlorides or sulfates are used to help the tofu solidify and keep its shape. This tofu is then pressed or molded into different shapes and textures—soft (silken), medium, firm or extra-firm.
Harbstreet loves tofu because it’s a versatile, affordable and easy-to-cook food that “takes on the flavors of any marinades.” A 3-ounce serving provides up to 15 grams of protein, as well as a good dose of calcium if it’s fortified. Zinc is another nutrient found in tofu, which helps boost immune function and maintain the health of blood cells and tissues. A half-cup of tofu supplies 2 micrograms of zinc—which amounts to about 1/4 of the recommended daily intake (RDA). (1)
5. Chickpeas
Chickpeas (also called garbanzo beans) pack a nutrient wallop – protein, fiber, folate, magnesium and iron. They can be added to salads and paired with whole grains or used to make healthy dips.
Protein is essential for almost all body functions – it helps build muscles, creates hemoglobin and important antibodies, and speeds up wound healing. Protein also increases satiety and can help you cut calories by reducing hunger. It’s also filling, and when consumed with fiber, it can aid in weight loss.
A cup of cooked chickpeas contains 15 grams of protein. Chickpeas are a good source of vitamin B6 and C, folic acid, magnesium and calcium, which can prevent osteoporosis and improve heart health. They are a great source of iron, which helps the body deliver oxygen to cells. A deficiency in iron can cause muscle weakness, fatigue and low energy. A cup of chickpeas provides about 4.7 mg of iron, which is one-fifth to half of the daily requirement for adults. Adding foods like spinach and kale to your diet can also increase your iron intake.