健康蛋白质食品

分享这个

蛋白质是一个经常被讨论的食物话题。关于高蛋白饮食垃圾杂志的故事,betway新闻网站和社交媒体。所以,让我们从炒作中解脱出来,看看一些事实。

Protein is an important part of ahealthy eating pattern.It's made up of amino acids and plays a vital role in repairing and building bones and muscles in our bodies.

哪一个是最好的来源??

选择蛋白质食物时,variety is the key.吃各种各样的健康蛋白质能给你的身体提供其他重要的营养,包括铁,锌和其他重要的矿物质和维生素(特别是B族维生素)。

你应该吃多少??

大多数人的目标是1-3份瘦肉,家禽,fish,eggs,坚果或种子,或者每天吃豆类。

The recommended number of serves can vary depending on your age and gender.想了解更多适合你的信息,visit the澳大利亚饮食指南网站或者和一个注册执业营养师

健康肉类,家禽和海鲜

Australians eat a lot of meat and poultry,但我们并不总是做出最好的选择。How you prepare meat,poultry and seafood for cooking makes a big difference to whether they're healthy.Your heart health also benefits if you switch some meat dishes for fish and other seafood during the week.

了解是什么造成的meats,家禽和海鲜healthy and how much to eat.

素食和素食友好蛋白质

如果你不吃任何肉类或动物产品,每天摄入足够的蛋白质似乎很难。即使你是个肉食者,betway体育you should include plenty of other protein options as a part of your eating pattern.

Legumes,坚果和种子

豆类(也称为豆类)包括鹰嘴豆等食物,扁豆和豆类是一种很好的植物蛋白。Along with nuts and seeds,它们可以在你的饮食中添加非动物蛋白。

Find out more about eatinglegumes,坚果和种子.

Eggs

有些人认为鸡蛋不健康,which isn't actually true.They're a good source of protein.
了解更多关于健康食用鸡蛋的信息。

乳制品和替代品

Dairy foods like low-fat milk,奶酪和酸奶含有蛋白质,但它们本身是有益的。
Discover the乳制品对心脏健康有益。

含蛋白质食物的小贴士

  • 选择瘦肉和去皮的家禽,用可见的脂肪修剪,and include fish or seafood 2–3 times a week.
  • 避免加工过的肉类如香肠和熟食肉类如腊肠。
  • 鸡蛋是成人和儿童最好的午餐盒填料,煮熟后非常方便携带。
  • 在汤里加入豆类,砂锅菜,salads and meat sauces to extend the meal and add extra texture and flavour.这意味着你可以少吃肉,这使得这道菜的脂肪更低,更便宜。
  • 每天包括一把(30克)坚果。Include as a snack or add to your favourite stir fry or breakfast cereal.