2024-04-17 02:33:37
UK “Recommended daily amount is 0.75~1g per 1kg of body weight”
Recommended daily intake is 56g for men 75kg and 45g per day for women 60kg.
Expert: “You must include protein at every meal”
Protein, along with carbohydrates and fat, is an essential nutrient that humans must consume on a regular basis. This is because it is an element that builds human muscles, produces hormones, and strengthens bones. This means that consuming an appropriate amount of protein is a necessity, not an option.
The British Guardian published the appropriate daily protein intake on the 15th (local time). According to the Guardian, the recommended daily protein intake for British adults without any health problems is 0.75g per 1kg of body weight. This means that a 75kg man should eat about 56g per day, and a 60kg woman should eat about 45g per day. It was also added that adults aged 19 to 64 who are very active need to eat 76g of protein per day.
◆0.75~1g of protein per 1kg of body weight is appropriate… “2g if you exercise a lot”
Here, nutritionist Linia Patel added, “To not only prevent malnutrition but also make the body stronger, the minimum protein intake should be about 1 to 1.2 g per kg of body weight per day.” “Women in their 40s lose muscle mass because their hormones decline,” she said. She argued, “You should consume 1 gram of protein per day (per kilogram of body weight), not 0.75 grams, to prevent muscle mass loss.” did.
If you exercise a lot, the recommended amount of protein increases to about 2g per kg of body weight per day. On the other hand, as we age, protein use efficiency decreases. For this reason, he explained that starting in your late 70s, you only need about 1g of protein per kg of body weight every day.
Eating a lot is not always good. The Guardian reported that excessive protein intake should be avoided. According to the Guardian, humans consume most of their protein from animal products that contain oil. Giles Yeo, honorary president of the British Dietetic Association, said, “If you exceed the appropriate intake, excess protein is converted to fat, which puts stress on the kidneys.”
Conversely, too little intake directly leads to obesity and worsens health. Honorary Chairman Yeo pointed out, “If you don’t have enough protein, you can turn to other foods, such as carbohydrates, and end up eating more food.”
◆The ‘protein leverage’ hypothesis was also raised.
Stephen Simpson, an ‘obesity expert’ and professor of life and environmental sciences at the University of Sydney in Australia, announced the ‘protein leverage hypothesis’. The diagnosis is that some foods we frequently eat often contain too little protein, which can lead to obesity by eating too much other foods.
If you do not consume protein appropriately, your body becomes weak. Patel said, “50% of bone structure is protein,” and “if you consume too little protein, it can weaken your bones and cause your nails to break.”
Academic circles recommend including protein foods in every diet. For example, Patel advised that it would be wise to add one small chicken breast, 75g of smoked salmon, and one cooked lentil to each meal.
He added that protein shakes also work. “Not only do you get protein from a shake, but you also get magnesium, B vitamins, zinc and iron,” Patel said.
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2024-04-17 02:33:37