高蛋白食物包括

高蛋白食物包括 高蛋白质食物包括: 含蛋白质最多的食物是黄豆，每100克含36.3克; 含蛋白质最多的动物是鸡肉，每100克含23.3克; 含蛋白质多的食物包括:牲畜的奶，如牛奶、羊奶、马奶等;畜肉，如牛、羊、猪、狗肉等;禽肉，如鸡、鸭、鹅、鹌鹑、驼鸟等;蛋类，如鸡蛋、鸭蛋、鹌鹑 蛋等及鱼、虾、蟹等;还有大豆类，包括黄豆、大青豆和黑豆等，其中以黄豆的营养价值最高，它是婴幼儿食品中优质的蛋白质来源;此外像芝麻、瓜子、核桃、 杏仁、松子等干果类的蛋白质的含量均较高。由于各种食物中氨基酸的含量、所含氨基酸的种类各异，且其他营养素(脂肪、糖、矿物质、维生素等)含量也不相同，因此，给婴儿添加辅食时，以上食品都是可供选择的，还可以根据当地的特产，因地制宜地为小儿提供蛋白质高的食物。 食物中以豆类、花生、肉类、乳类、蛋类、鱼虾类含蛋白质较高，而谷类含量较少，蔬菜水果中更少。人体对蛋白质的需要不仅取决于蛋白质的含量，而且还取决于蛋白质中所含必需氨基酸的种类及比例。由于动物蛋白质所含氨基酸的种类和比例较符合人体需要，所以动物性蛋白质比植物性蛋白质营养价值高。 植物性食物中，米、面粉所含蛋白质缺少赖氨酸，豆类蛋白质则缺少蛋氨酸和胱氨酸，故食混合性食物可互相取长补短，大大提高混合蛋白质的利用率，若再适量补充动物性蛋白质，可大大提高膳食中蛋白质的营养价值。虽然人乳、牛乳、鸡蛋中的蛋白质含量较低，但它们所含的必需氨基酸量基本上与人体相符，所以营养价值较高，是膳食中最好的食品。 奶，如牛奶、羊奶、马奶等;畜肉，如牛、羊、猪、狗肉等 蛋白质食品价格均较昂贵，家长可以利用几种廉价的食物混合在一起，提高蛋白质在身体里 的利用率，例如，单纯食用玉米的生物价值为60%、小麦为67%、黄豆为64%， 若把这三种食物，按比例混合后食用，则蛋白质的利用率可达77%。 兔肉兔肉与一般畜肉的成分有所不同，其特点是:含蛋白质较多，每百克兔肉中含蛋白质21.5克;含脂肪少，每百克仅含脂肪0.4克;含有丰富的卵磷脂;含胆固醇较少，每百克含胆固醇只有83毫克。由于兔肉含蛋白质较多，营养价值较高，含脂肪较少，是胖人比较理想的肉食。 牛肉 牛肉的营养价值仅次于兔肉，也是适合于胖人食用的肉类。每百克牛肉含蛋白质20克以上，牛肉蛋白质所含的必需氨基酸较多，而且含脂肪和胆固醇较低，因此，特别适合胖人和高血压、血管硬化、冠心病和糖尿病病人适量食用。 鱼肉 畜肉的脂肪多为饱和脂肪酸，而鱼的脂肪却含有多种不饱和脂肪酸，具有很好的降胆固醇作用。所以，胖人吃鱼肉较好，既能避免肥胖，又能防止动脉硬化和冠心病的发生。 鸡肉 每百克鸡肉含蛋白质高达23.3克，脂肪含量只有1.2克，比各种畜肉低得多。所以，适当吃些鸡肉，不但有益于人体健康，也不会引起肥胖。 瘦猪肉 and due diligence evaluations article 22nd head office, branch (jurisdiction), risk management, marketing management branch within the Department's credit business person assumed responsibility for the supervision and inspection and due diligence evaluations. Article 23rd, Head Office, branches (jurisdiction), risk management, Marketing Management Department through on-site and off-site inspection, investigation report, interviews with investigators for pre-loan investigation work by way of conducting supervision and inspection, quality evaluation pre-loan investigation work, and based on the evaluation results, the implementation of diversity management. 24th the control and inspection (a) the implementation of the credit system: there is no breach of credit policy relating to the granting of credit and the head office; (B) dual credit rating: timeliness of ratings, whether the provisions of the rating, rating results are accurate; (C) the survey contents: data collection is complete, report writing is comprehensive, indicators analysis is objective, real, conclusions and the facts are consistent and reasonable; (D) double implementation of investigations system: practical implementation of double system; (E) other supervision and inspection of the contents. 25th due diligence evaluation offices and branches (jurisdiction), risk management, Marketing Management Department agreed to carry out pre-loan investigation supervision and inspection work, evaluate whether investigators due diligence to determine whether the exemption should be. Investigators should be compatible with. Due diligence assessment should be based on the fact that, following the principles of objectivity, impartiality and fairness. Article 26th head 瘦猪肉含蛋白质较高，每百克可高达29克，每百克脂肪含量为6克，但经煮炖后，脂肪含量还会降低，因此，也较适合胖人食用。 蔬菜类 1、冬瓜。 具有利尿之功效，能排出水分，减轻体重。如经常食用冬瓜可以改变食物中的淀粉和糖类，防止其转化为脂肪。此外，冬瓜富含维生素，且含热量较低。 2、黄瓜 内含内醇二酸，可抑制糖类食物转化为脂肪，黄瓜还含有丰富的纤维素，能加强胃肠蠕动，通畅大便，且热量含量也较低。 3、丝瓜 丝瓜中所含的皂疳和粘液有利于大便通畅，且含热量也很低。此外，丝瓜还含丰富的维生素B1、B2、A、C和钙、磷、铁等矿物质。 4、白萝卜 含有芥子油和淀粉酶，有助于消化和脂肪类食物的新陈代谢，防止皮下脂肪的堆积。白萝卜也有通气和促进排便的作用 5、紫菜 纤维含量高，脂肪含量低，易产生饱腹感，还有清热利尿的功能。 6、韭菜 含纤维丰富，能畅通大便，把肠道中过多的蛋白质、脂肪排出体外，防止脂肪在体内的堆积。 7、海带 含大量纤维和无机元素(特别是钾的含量十分丰富)，有通便和利尿的功能。 8、绿豆芽 水分含量多，热量极少，不易形成脂肪，同时还有利尿的功能。 9、辣椒 具有消耗体内脂肪的功能，且富含维生素，热量含量也较低。 10、苹果 含有果胶质，这是一种可溶性纤维质，有助于降低胆固醇。苹果还富含粗纤维，能吸收大量的水份，减慢人体对糖的吸收，同时它还能刺激肠道蠕动，促进排便。 11、柠檬 含较多的柠檬酸，能促进胃液的分泌，促进肠蠕动，利于通便。 12、茶 普遍认为，茶具有消除油腻，减脂和降脂的作用。 13、醋 醋中富含的氨基酸，可以促进体内脂肪的分解和糖类的新陈代谢。 14、兔肉 脂肪含量极低，且多为不饱和脂肪酸，故长期食用也不会引起脂肪在体内的堆积。 15、赤小豆 是一种高蛋白，低脂肪的食物。有清热利尿，活血消肿之功效，可以促进排便。 16、大蒜 对酶的形成起抑制作用，从而减少脂肪酸和胆固醇的合成(脂肪酸和胆固醇的合成离不开酶的参与) 17、木耳 是一种高蛋白、低脂肪、水分多、矿物质多的食物。它还含有一种多糖物质，能降低血中的胆固醇、减肥和抗癌。 18、荷叶茶 每日用鲜荷叶50克~100克(干荷叶25克)煎汤代茶，连服3个月，能明显降低体重。 蜗牛与鱼翅、干贝、鲍鱼并列成为世界四大名菜，是高蛋白、低脂肪、低胆固醇的上等食品。 高热量食物大约有十种: ?动物脂肪。包括肥膘、肉块、奶油、鱼油、蛋黄。 ?植物油。包括花生油、豆油、菜籽油、色拉油。植物油可以增加血液中的甘油三脂，这是非常危险的。 ?氢化花生油。现在and due diligence evaluations article 22nd head office, branch (jurisdiction), risk management, marketing management branch within the Department's credit business person assumed responsibility for the supervision and inspection and due diligence evaluations. Article 23rd, Head Office, branches (jurisdiction), risk management, Marketing Management Department through on-site and off-site inspection, investigation report, interviews with investigators for pre-loan investigation work by way of conducting supervision and inspection, quality evaluation pre-loan investigation work, and based on the evaluation results, the implementation of diversity management. 24th the control and inspection (a) the implementation of the credit system: there is no breach of credit policy relating to the granting of credit and the head office; (B) dual credit rating: timeliness of ratings, whether the provisions of the rating, rating results are accurate; (C) the survey contents: data collection is complete, report writing is comprehensive, indicators analysis is objective, real, conclusions and the facts are consistent and reasonable; (D) double implementation of investigations system: practical implementation of double system; (E) other supervision and inspection of the contents. 25th due diligence evaluation offices and branches (jurisdiction), risk management, Marketing Management Department agreed to carry out pre-loan investigation supervision and inspection work, evaluate whether investigators due diligence to determine whether the exemption should be. Investigators should be compatible with. Due diligence assessment should be based on the fact that, following the principles of objectivity, impartiality and fairness. Article 26th head 还有一种加入化学试剂的植物油，叫作氢化花生油。这种油像肥皂块一样，这是制造巧克力的重要原料。我们吃巧克力主要就是吃氢化花生油。因此我们吃了巧克力之后，血液中的甘油三脂就要升高。 ?人造食油。现在还有一些化学油脂，叫做人造黄油、人造奶油、人造可可油等，广泛用于食品工业。 ?细粮。这就是小麦、大米和糯米。 ?糖类。这就包括白糖、红糖、冰糖、水果糖、巧克力。 ?蜂蜜。有人说，蜂蜜的营养价值很丰富。是的，蜂蜜含有各种各样的物质，但是蜂蜜含有70,,80,的糖分;因此吃蜂蜜不是败火，而是上火。 ?淀粉。我们中国人经常用淀粉作为炒菜的调料。 ?饴糖。这是用淀粉与盐酸反应而得出的糖类，也叫糖稀，广泛用于加工食品。 ?麦芽糖。这个东西也是广泛用于加工食品。 低脂低热量食物有: (1)肉类:烤煮牛肉、牛肝、羊肉、鸡肉。 (2)鱼类及其它海产品:鲤鱼、鲟鱼、比目鱼、蛤肉、蟹肉、虾、牡蛎。 (3)蔬菜:芦笋、茄子、鲜扁豆、莴苣、豌豆;土豆、菠菜、南瓜、西红柿、卷心菜、花椰菜、黄瓜、绿辣椒、胡萝卜、白箩卜。 (4)水果:所有的水果及果汁(新鲜的、罐装的或冰冻的均可)。 (5)乳制品:脱脂牛奶(鲜奶或奶粉)、人工奶油、家用奶酪。 (6)面包和谷物等:大米、面包、通心粉、咸苏打饼干、玉米粉。 (7)调味品类:蜂蜜、果酱;番茄酱、生姜、芥末、咖啡茶。 很适合减肥的蔬菜 椰菜、西芹、菜心、白菜、 青椒、芥菜、椰菜花、 蒜、生菜、菠菜、冬瓜、蕃茄、韭黄、莴苣，丝瓜、茄子、四季豆。 1.冻豆腐。能吸收肠胃道脂肪，且帮助脂肪排泄。 2.笋。低脂、低糖、多粗纤维的竹笋可防止便秘， 但胃溃疡者不要多吃。 3.腌渍类蔬菜。植物性脂肪在制作过程被分解了， 但水肿型肥胖者不能吃，以免体液滞留。 4.绿豆芽。含磷、铁、大量水分， 可防止脂肪在皮下形成。 5.木瓜。可治水肿、脚气病， 且可改善关节。 6.菠萝。具有蛋白质分解酵素，能分解鱼、肉，适合吃过大餐后食用。 7.陈皮。帮助消化、排除胃气之外， 还可减少腹部脂肪堆积。 8.乌贼。乌贼脂肪含量很低，不易变胖，是减肥时的好食物。 9.薏仁。对水肿型肥胖有效。 选择体积大、纤维多的食物:因为这种食物可增加饱足感从而有效地控制你的食欲,例如:新鲜蔬菜、水果。 选择新鲜的天然食物:新鲜的天然食物一般热量都比加工食物要低。例如:and due diligence evaluations article 22nd head office, branch (jurisdiction), risk management, marketing management branch within the Department's credit business person assumed responsibility for the supervision and inspection and due diligence evaluations. Article 23rd, Head Office, branches (jurisdiction), risk management, Marketing Management Department through on-site and off-site inspection, investigation report, interviews with investigators for pre-loan investigation work by way of conducting supervision and inspection, quality evaluation pre-loan investigation work, and based on the evaluation results, the implementation of diversity management. 24th the control and inspection (a) the implementation of the credit system: there is no breach of credit policy relating to the granting of credit and the head office; (B) dual credit rating: timeliness of ratings, whether the provisions of the rating, rating results are accurate; (C) the survey contents: data collection is complete, report writing is comprehensive, indicators analysis is objective, real, conclusions and the facts are consistent and reasonable; (D) double implementation of investigations system: practical implementation of double system; (E) other supervision and inspection of the contents. 25th due diligence evaluation offices and branches (jurisdiction), risk management, Marketing Management Department agreed to carry out pre-loan investigation supervision and inspection work, evaluate whether investigators due diligence to determine whether the exemption should be. Investigators should be compatible with. Due diligence assessment should be based on the fact that, following the principles of objectivity, impartiality and fairness. Article 26th head 胚芽米的热量低于白米,新鲜水果的热量低于果汁,新鲜猪肉的热量低于香肠、肉干等。 选择清炖、清蒸、水煮、凉拌食物:这些食物比油炸、油煎、油炒食物热量低得多,例如:清蒸鱼、凉拌青菜、泡菜等都是可供你外食时选择的上好的低热量食物。 肉类尽量选择鱼肉、鸡肉等:肉类所含热量依种类不同,大致是:猪肉>羊肉>牛肉>鸭肉>鱼肉>鸡肉,所以尽量选择鱼肉和鸡肉。 “低热量密度减肥法”实际操作起来非常简单。举例来说,往饭里加些水果和蔬菜就能有效降低这顿饭的总体热量密度。至于加什么,随个人口味而定。如胡萝卜、莴苣等都可以。面饼里可以加点蘑菇;麦片粥里放些草莓、苹果或香蕉;沙拉酱里放点豆瓣,后用胡萝卜或芹菜杆蘸着吃。这样,既能吃饱,热量密度又降低。 1、吃水果而不喝或少喝水果汁:因为吃整个水果感觉比喝果汁要饱得多。 2、喝脱脂奶而不喝全脂奶:因为它们的蛋白质含量都是一样的,而喝脱脂奶,让你感到吃饱的是蛋白质而非脂肪。 3、喝清汤而不喝浓汤:正式用餐前喝点汤有利于你少食,不过,不要喝含有肉类的杂烩汤。 4、吃新鲜水果而不吃干果:任何食物去掉水分后,热量就会上升。在摄入同样卡路里的情况下,新鲜水果的分量更大,更有利于减肥。 5、吃水果而不吃饼干:即便是不含脂肪的饼干,其热量也高于炸薯条!且由于它既无水分,又无纤维,不能使人产生饱足感,还是吃一盘水分和纤维含量都很高的草莓比较好。 6、吃水果而不吃沙拉:水果热量较低,但是,如果拌有沙拉酱和糖,优势就尽失了。普通的沙拉酱大都含脂肪较多,一盘水果中哪怕只加几勺也会使热量直线上升,不如干脆直接吃水果。 低热量密度食谱的缺点是不太经饿,饭后两三个小时就觉得饿了,这没关系,适当在正餐之间进行加餐,吃点低热量的零食食品,这样既可满足你吃零食的欲望,而且也不至于增肥,岂不是很妙。 高维生素 蔬菜含有人体极为重要的各种维生素，如维生素A原(胡萝卜素)和维生素C、B1、B2等。含胡萝卜素较多的蔬菜有:胡萝卜、韭菜、菠菜、塌菜、白菜、卷心菜、米苋、蕹菜、芥菜等;含维生素B1较多的蔬菜有:金针菜、草头、香椿、香菜、莲藕、土豆等;含维生素B2较多的蔬菜有:菠菜、芥菜、白菜、芦笋、蕹菜、草头、金针菜等;维生素C在蔬菜中普遍存在，其中以辣椒、番茄、青菜、草头、甘蓝等尤为丰富。 苹果的维生素含量特别丰富，维生素C美肤功效早已为人所知，而且对坚固牙齿和骨骼很and due diligence evaluations article 22nd head office, branch (jurisdiction), risk management, marketing management branch within the Department's credit business person assumed responsibility for the supervision and inspection and due diligence evaluations. Article 23rd, Head Office, branches (jurisdiction), risk management, Marketing Management Department through on-site and off-site inspection, investigation report, interviews with investigators for pre-loan investigation work by way of conducting supervision and inspection, quality evaluation pre-loan investigation work, and based on the evaluation results, the implementation of diversity management. 24th the control and inspection (a) the implementation of the credit system: there is no breach of credit policy relating to the granting of credit and the head office; (B) dual credit rating: timeliness of ratings, whether the provisions of the rating, rating results are accurate; (C) the survey contents: data collection is complete, report writing is comprehensive, indicators analysis is objective, real, conclusions and the facts are consistent and reasonable; (D) double implementation of investigations system: practical implementation of double system; (E) other supervision and inspection of the contents. 25th due diligence evaluation offices and branches (jurisdiction), risk management, Marketing Management Department agreed to carry out pre-loan investigation supervision and inspection work, evaluate whether investigators due diligence to determine whether the exemption should be. Investigators should be compatible with. Due diligence assessment should be based on the fact that, following the principles of objectivity, impartiality and fairness. Article 26th head 有帮助。 香蕉则是天然的免疫力强化剂和制酸剂，含451毫克的钾、维生素C、维生素B6，热量却只有105卡路里，不含任何脂肪，对头发来说是非常好的“点心”，是世界上最完美的食物。 柠檬汁含有丰富的维生素C和A，增进视力、消除青春痘、保湿眼睛和眼部周围肌肤，它最“用功”了。 水果中有的含有丰富的维生素C，有的维生素C的含量却很少。 有资料表明，猕猴桃、鲜枣、草莓、枇杷、橙、橘、柿子等含有丰富的维生素C。 以100克水果的维生素C的含量来计算， 猕猴桃含420毫克，鲜枣含380毫克，草莓含80毫克，橙含49毫克，枇杷含36毫克，橘、柿子各含30毫克。香蕉，桃子各含10毫克，葡萄、无花果、苹果各自只有5毫克，梨仅含4毫克。、 高纤维食物有哪些, 纤维素虽然不能被人体吸收，但具有良好的清理肠道的作用，因此成为营养学家推荐的六大营养素之一，是适合IBS患者食用的健康食品。常见食品的纤维素含量如下: 麦麸:31% 谷物:4-10%，从多到少排列为小麦粒、大麦、玉米、荞麦面、薏米面、高粱米、黑米。 麦片:8-9%;燕麦片:5-6% 马铃薯、白薯等薯类的纤维素含量大约为3%。 豆类: 6-15%，从多到少排列为黄豆、青豆、蚕豆、芸豆、豌豆、黑豆、红小豆、绿豆 无论谷类、薯类还是豆类，一般来说，加工得越精细，纤维素含量越少。 蔬菜类:笋类的含量最高，笋干的纤维素含量达到30-40%，辣椒超过40%。其余含纤维素较多的有:蕨菜、菜花、菠菜、南瓜、白菜、油菜 菌类(干):纤维素含量最高，其中松蘑的纤维素含量接近50%，30%以上的按照从多到少的排列为:发菜、香菇、银耳、木耳。此外，紫菜的纤维素含量也较高，达到20% 坚果:3-14%。10%以上的有:黑芝麻、松子、杏仁;10%以下的有白芝麻、核桃、榛子、胡桃、葵瓜子、西瓜子、花生仁 水果:含量最多的是红果干，纤维素含量接近50%，其次有桑椹干、樱桃、酸枣、黑枣、大枣、小枣、石榴、苹果、鸭梨。 各种肉类、蛋类、奶制品、各种油、海鲜、酒精饮料、软饮料都不含纤维素;各种婴幼儿食品的纤维素含量都极低 富含钾的食物包括 蔬菜类 蕃茄、冬菇、蘑菇、蓁蘑、白菜、黄蘑、羊肚菌、土豆、甜椒、辣椒、竹笋、芹菜、菜花、萝卜、莲藕、马铃薯、西葫芦、紫菜、海藻类，根茎类蔬菜如苋菜、菠菜、油菜及大葱等 肉类 瘦肉、黑鱼、禽肉类 水果类 西瓜、香蕉、柑、橙、山楂、鲜桔汁、柚子、葡萄、枣、桃等 and due diligence evaluations article 22nd head office, branch (jurisdiction), risk management, marketing management branch within the Department's credit business person assumed responsibility for the supervision and inspection and due diligence evaluations. Article 23rd, Head Office, branches (jurisdiction), risk management, Marketing Management Department through on-site and off-site inspection, investigation report, interviews with investigators for pre-loan investigation work by way of conducting supervision and inspection, quality evaluation pre-loan investigation work, and based on the evaluation results, the implementation of diversity management. 24th the control and inspection (a) the implementation of the credit system: there is no breach of credit policy relating to the granting of credit and the head office; (B) dual credit rating: timeliness of ratings, whether the provisions of the rating, rating results are accurate; (C) the survey contents: data collection is complete, report writing is comprehensive, indicators analysis is objective, real, conclusions and the facts are consistent and reasonable; (D) double implementation of investigations system: practical implementation of double system; (E) other supervision and inspection of the contents. 25th due diligence evaluation offices and branches (jurisdiction), risk management, Marketing Management Department agreed to carry out pre-loan investigation supervision and inspection work, evaluate whether investigators due diligence to determine whether the exemption should be. Investigators should be compatible with. Due diligence assessment should be based on the fact that, following the principles of objectivity, impartiality and fairness. Article 26th head 豆类及坚果类 玉米、黑枣、杏仁、核桃、花生、桂圆、黑豆、豆类及其制品等 其他 茶叶、牛奶、银耳、小麦胚粉、龙须菜、五香粉，此外，调料品中的花椒(川椒)含钾颇丰， 在每百克川椒中含有1146毫克的钾。 钾的运作也需要镁的帮助，因此，摄取富含钾的食物时，请多搭配富含镁的食物。 例:沙 丁鱼，干香菇、大豆，昆布、海带芽，豆腐等 含钙较高的常见食物 (mg / 100g食物) 食物 含钙量 食物 含钙量 母乳 34 虾皮 2000 牛奶 120 大豆 367 奶酪 590 豆腐 250 干酪 900 榛子仁(炒) 316 蛋黄 134 海带(干) 1177 含铁较高的常见食物 (mg / 100g食物) 食物 含铁量 食物 含铁量 芝麻酱 58 蛋黄 7 黑木耳 185 大豆 11 猪肝 25 海带 (干) 150 猪血 15 芹菜 (茎) 8.5 羊肾 11.7 小油菜 7 含锌较高的常见食物 (mg / 100g食物) 食物 含锌量 食物 含锌量 生蚝 71.2 香菇 (干) 8.47 小麦胚粉 23.4 羊肉 (瘦) 6.06 山核桃 12.6 葵花子 (炒) 5.91 扇贝 (鲜) 11.7 猪肚 5.78 口蘑 9.04 牛肝 5.01 and due diligence evaluations article 22nd head office, branch (jurisdiction), risk management, marketing management branch within the Department's credit business person assumed responsibility for the supervision and inspection and due diligence evaluations. Article 23rd, Head Office, branches (jurisdiction), risk management, Marketing Management Department through on-site and off-site inspection, investigation report, interviews with investigators for pre-loan investigation work by way of conducting supervision and inspection, quality evaluation pre-loan investigation work, and based on the evaluation results, the implementation of diversity management. 24th the control and inspection (a) the implementation of the credit system: there is no breach of credit policy relating to the granting of credit and the head office; (B) dual credit rating: timeliness of ratings, whether the provisions of the rating, rating results are accurate; (C) the survey contents: data collection is complete, report writing is comprehensive, indicators analysis is objective, real, conclusions and the facts are consistent and reasonable; (D) double implementation of investigations system: practical implementation of double system; (E) other supervision and inspection of the contents. 25th due diligence evaluation offices and branches (jurisdiction), risk management, Marketing Management Department agreed to carry out pre-loan investigation supervision and inspection work, evaluate whether investigators due diligence to determine whether the exemption should be. Investigators should be compatible with. Due diligence assessment should be based on the fact that, following the principles of objectivity, impartiality and fairness. Article 26th head