Protein and satiety: تفاوت میان نسخهها
سامان رنجبر (بحث | مشارکتها) |
سامان رنجبر (بحث | مشارکتها) |
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| (۲ نسخهٔ میانیِ ایجادشده توسط همین کاربر نشان داده نشد) | |||
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Is protein the best macronutrient for improving satiety? The answer is yes — with some caveats. this video goes through what you need to know about protein and satiety, and how you can determine if you may benefit by upping your protein intake. | |||
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====Dietary sources of protein==== | ====Dietary sources of protein==== | ||
Common protein-rich foods include : | There are various protein sources, which makes it easy to follow a high-protein diet. | ||
Generally, these sources are divided into two types: natural protein from foods or supplemental protein, usually in the form of protein shakes.Common protein-rich foods include <ref>[https://www.healthline.com/nutrition/best-protein-for-weight-loss What Is the Best Type of Protein for Weight Loss?]</ref>: | |||
Eggs: 6 grams of protein in 1 large egg• | Eggs: 6 grams of protein in 1 large egg• | ||
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Lentils: 18 grams of protein in 1 cup (198 grams), cooked• | Lentils: 18 grams of protein in 1 cup (198 grams), cooked• | ||
==Ketonia dietitian expert== | |||
According to research, a healthy adult with minimal physical activity needs 0.8 g of protein per kg of body weight (BW) daily. For people with minimal, moderate, and high physical activity, dietary intake of 1.0, 1.3, and 1.6 g protein per kg BW per day is advised to meet functional needs such as boosting skeletal-muscle protein accretion and physical strength.<ref>[https://pubmed.ncbi.nlm.nih.gov/22037010/ Regulation of muscle protein synthesis in humans ]</ref> | |||
<ref>[https://pubmed.ncbi.nlm.nih.gov/23183903/ Is the optimal level of protein intake for older adults greater than the recommended dietary allowance? ]</ref> | |||
<ref>[https://pubmed.ncbi.nlm.nih.gov/19225360/ American College of Sports Medicine position stand. Nutrition and athletic performance ]</ref> | |||
Chronic high protein intake (>2 g per kg BW per day for adults) may result in digestive, renal, and vascular abnormalities and should be avoided<ref>[https://pubmed.ncbi.nlm.nih.gov/22510792/ Effects of higher- versus lower-protein diets on health outcomes: a systematic review and meta-analysis ]</ref>. | |||
Protein's nutritional value is determined by its quantity and quality. For optimal human growth, development, and health, high-quality proteins from animal products (such as meat and milk) must be consumed in sufficient quantities<ref>[https://pubmed.ncbi.nlm.nih.gov/26797090/ Dietary protein intake and human health]</ref>. | |||
Ramin Taghizadeh | |||
M.C.NO:6769 | |||
<youtube>Ts7PQLq9Ezo</youtube> | |||
==References== | |||
نسخهٔ کنونی تا ۶ سپتامبر ۲۰۲۲، ساعت ۱۲:۵۷
Is protein the best macronutrient for improving satiety? The answer is yes — with some caveats. this video goes through what you need to know about protein and satiety, and how you can determine if you may benefit by upping your protein intake.
How protein affects satiety
There are a number of reasons why high-protein diets boost weight loss:
•Keep you fuller for longer: Protein is highly satiating, meaning you stay fuller for longer. This can lead to an automatic reduction in calorie intake
•Reduce cravings: A high-protein diet has been linked to reduced cravings and a lower desire to snack at night .
•Increase calorie burn: Increased protein intake has been shown to have a higher thermic effect. This means it can boost the number of calories burned by up .to 80 to 100 per day
•Change weight hormones: Protein has been shown to reduce levels of the hunger hormone ghrelin and boost the appetite-reducing hormones GLP-1 and PYY .
Dietary sources of protein
There are various protein sources, which makes it easy to follow a high-protein diet.
Generally, these sources are divided into two types: natural protein from foods or supplemental protein, usually in the form of protein shakes.Common protein-rich foods include [۱]:
Eggs: 6 grams of protein in 1 large egg•
Nuts: 6 grams of protein in 1 ounce (28 grams) of almonds•
Chicken: 53 grams of protein in 1 chicken breast, cooked•
Cottage cheese: 23 grams of protein in 1 cup (210 grams)•
Cheese: 7 grams of protein in 1 ounce (28 grams) of cheddar cheese•
Greek yogurt: 17 grams of protein in 6 ounces (170 grams)•
Milk: 8 grams of protein in 1 cup•
Lean beef: 22 grams of protein in 3 ounces (85 grams)•
Fish: 39 grams in 1 cup (154 grams) of tuna•
Quinoa: 8 grams of protein in 1 cup (185 grams), cooked•
Lentils: 18 grams of protein in 1 cup (198 grams), cooked•
Ketonia dietitian expert
According to research, a healthy adult with minimal physical activity needs 0.8 g of protein per kg of body weight (BW) daily. For people with minimal, moderate, and high physical activity, dietary intake of 1.0, 1.3, and 1.6 g protein per kg BW per day is advised to meet functional needs such as boosting skeletal-muscle protein accretion and physical strength.[۲] [۳] [۴]
Chronic high protein intake (>2 g per kg BW per day for adults) may result in digestive, renal, and vascular abnormalities and should be avoided[۵]. Protein's nutritional value is determined by its quantity and quality. For optimal human growth, development, and health, high-quality proteins from animal products (such as meat and milk) must be consumed in sufficient quantities[۶].
Ramin Taghizadeh M.C.NO:6769
References
- ↑ What Is the Best Type of Protein for Weight Loss?
- ↑ Regulation of muscle protein synthesis in humans
- ↑ Is the optimal level of protein intake for older adults greater than the recommended dietary allowance?
- ↑ American College of Sports Medicine position stand. Nutrition and athletic performance
- ↑ Effects of higher- versus lower-protein diets on health outcomes: a systematic review and meta-analysis
- ↑ Dietary protein intake and human health