Worried about protein deficiency due to lack of eggs? 3 types of food replacements! Gao Minmin: The order of eating protein is more important

The most popular keyword recently is "egg shortage". There are three main reasons: bird flu caused by global climate change; rising costs of corn feed for chicken farming; and the replacement of old chickens, which has led to a decrease in the number of laying hens. Many egg lovers are beginning to worry about not being able to supplement protein due to the lack of eggs. Nutritionists say that eating these foods can also supplement plenty of protein!

What are the symptoms of insufficient protein intake?

You can't eat eggs, or because the price of eggs has become expensive, you have to reduce the amount of eggs you eat to save money, but you are worried about affecting your daily protein intake? As we all know, the skin, nails, hair, etc. on the human body need protein nutrition to form. Once protein intake is insufficient, symptoms such as sarcopenia, wound infection, fatigue and weakness, and even reduced immunity and susceptibility to infection may occur.

Even if you don’t eat eggs, don’t worry, eggs are not the only source of protein.

Eggs are not the only source of protein

Even if you don’t eat eggs, don’t worry, eggs are not the only source of protein. Some foods are also good sources of protein. The normal daily protein intake for an adult is about 0.8 grams of protein per kilogram of body weight. For example, a 50-kilogram adult should eat at least 40 grams of protein per day.

One egg = 7 grams of protein

A palm-sized portion contains about 3 to 5 servings of protein, which is equivalent to 21 to 35 grams of protein. It is recommended to consume 3 to 8 servings of protein per day. And one egg = one serving of protein = provides 7 grams of protein.

Protein replacement foods

The following foods are also good choices for protein sources:

The protein in one egg = 2 squares of traditional tofu = half a box of soft tofu.

1. Beans

2. Seafood

3. Meat

The protein in one egg = 2 squares of traditional tofu = half a box of soft tofu = 1/3 block of black tofu = 1 and 1/3 slices of small cube tofu = 1 cup of soy milk (about 190c.c.) = 5 tablespoons of anchovy = 3 tablespoons of oysters = 4 sword shrimps = 39g of natto = 1/3 of the size of fish or meat in the palm of your hand.

Nutritionist Gao Minmin said that protein is not only found in eggs and meat! There are many foods other than eggs that are rich in protein.

In particular, plant protein is lower in fat and cholesterol, and richer in dietary fiber and phytochemicals. Replacing animal protein with part of plant protein every day can make the body healthier and reduce mortality.

We also recommend that ovo-vegetarian friends eat a variety of plant proteins alternately during the period of egg shortage, such as peas with edamame, or soybeans with quinoa, to make the amino acid variety more complete.

In addition to paying attention to the source of protein intake, the priority of intake is also important.

suggestion:

1. Soy products are the first choice.

2. Next comes fish, seafood, and then eggs.

3. Finally, the meat.

I hope everyone can use food substitutions flexibly. The most important thing is balanced nutrition. After all, food has its irreplaceable place. Also remind you not to just eat meat, plant protein is also important.