The nutritionist appealed and hoped that everyone can make better use of food substitutions. The most important thing is balanced nutrition. After all, there are irreplaceable places. Don’t just eat meat in the future, plant-based protein is also very important; the picture shows the situation.

(picture taken from freepik)

[Health Channel/Comprehensive Report] The "egg crisis" has recently occurred in Taiwan, causing many people to worry that they will not be able to eat eggs and supplement protein.

Nutritionist Gao Minmin said that in fact, it is not necessary to eat eggs or meat. There are other sources of intake, which can also supplement protein, such as vegetable protein, which has lower fat and cholesterol, and is richer in dietary fiber and phytochemicals. Take it every day Part of the plant protein to replace animal protein can make the body healthier and reduce mortality.

Gao Minmin posted on the Facebook fan page "Gao Minmin Nutritionist" that the skin, nails, and hair of the human body all need protein nutrition to form. The daily protein intake of a normal adult is about 0.8 grams per kilogram of body weight Protein, taking a 50kg person as an example, at least about 40g of protein should be eaten every day. It is recommended to consume 3 to 8 servings of protein, and 1 egg is equal to 1 serving of protein, which is equivalent to providing 7 grams of protein.”

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Gao Minmin said that although the price of eggs is soaring and there is a shortage of eggs, he does not necessarily insist on eating eggs. He also listed 10 kinds of ingredients that can supplement human protein, such as the protein of 1 egg = 2 grids of traditional tofu = half a box Soft tofu = 1/3 piece of black bean curd = 1 and 1/3 piece of small dried tofu = 1 cup of soy milk (about 190c.c) = 5 tablespoons of larvae = 3 tablespoons of oysters = 4 tails of sword shrimp = 39g of natto = 3 points One palm-sized fish and meat.

It can be seen that in addition to eggs and meat, there are many foods rich in protein.

Animal and plant alternation can also supplement protein

Gao Minmin emphasized that besides eggs, there are still many foods rich in protein.

In particular, plant-based protein has lower fat and cholesterol, and is richer in dietary fiber and phytochemicals. Using part of plant-based protein to replace animal-based protein every day can make the body healthier and reduce mortality. It is also recommended for ovo vegetarians During the period of egg deficiency, you can alternately eat various plant-based proteins, such as peas with edamame or soybeans with quinoa, so that the amino acid types are more complete.

Gao Minmin also said that in addition to paying attention to the source of protein intake, the order of priority is also very important. It is recommended to give priority to soy products, followed by fish, seafood, eggs, and finally meat.

Gao Minmin reminded that when protein intake is insufficient, symptoms such as sarcopenia, wound infection, fatigue and weakness, and even reduced immunity and infection are prone to occur. Therefore, he appeals to the public and hopes that everyone can make better use of food substitution. The most important thing It is still nutritionally balanced. After all, there are irreplaceable places. Don’t just eat meat in the future, plant-based protein is also very important.

Nutritionist Gao Minmin.

(Provided by Gao Minmin)

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keywords

• egg

• protein

• Sarcopenia

• healthy diet

• vegetable protein

• tiredness

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