Build muscle, lose weight... Is it effective to eat a lot of protein every day? The doctor reveals three major traps of food, eating fish and eggs for breakfast is also NG

Everyone knows that protein quality is very important. Eat a lot of eggs and meat every day, but why is the effect not as expected?

Protein ingestion 3 major NGs are not as effective as expected

Reducing

The doctor Jane Jiejian pointed out that it may be because of the three major NGs that protein ingestion, namely eating wrong food, eating wrong order, and eating wrong time.

NG1: Eat missed food

Many people choose to eat fish eggs for breakfast, and think this can supplement protein. But in fact, according to the 2018 Huafu Department data, in addition to protein (14g), salted egg cake also brings high amounts of powder (45g) and fat (17g). While consuming protein, it also adds more than 300 calories of heat to inject!

NG2: When eating erroneous

to supplement protein, many people focus on meat, ignoring other healthier protein sources. Plant-based proteins not only have fibers, but also antioxidants such as phytochemicals and vitamins. Research points out that excessive red meat is not friendly to the body, and there is also too much food and fat. It is better to take protein in the order of "bean → fish → egg → meat".

NG3: Lack of eating

Many people have ignored the importance of supplementing protein for breakfast, and often wait until lunch or dinner to start taking it. Eat enough protein in the morning, which can be used for muscle growth and make it better.

The 2021 Waseda University study divided the subjects into two groups, one group took more protein in the morning and the other group took more protein in the evening, with the same amount of the two groups. It was found that recipients who consumed more protein in the morning had better muscle function index SMI and grip strength. This is because protein absorption and granulation are regulated by Brain and muscle ARNT-like 1 (Bmal1).

1 cup bean paste + 2 eggs to take in enough protein

李宝宝宝宝宝宝宝宝宝宝宝宝宝宝宝宝宝宝宝宝宝宝宝宝宝宝宝宝宝宝宝宝宝宝宝宝宝宝宝宝宝宝宝宝宝宝宝宝宝宝宝宝宝宝宝宝宝宝宝宝宝宝宝宝宝宝宝宝� Soybean not only has complete amino acids, but also soybean anionetic ketones and soy lecithin, which form the so-called "golden triangle nutrient". Soybean anionic ketone can nourish and beautify and make the atmosphere better; soy lecithin helps to improve the spirit and make the mind sensitive, and is a good source of nutrition for office workers or musicians.