Foodamoreprotein高蛋白早餐有助减重 & fish

Chickpeas

1/10

With about 6 grams of protein apiece, eggs are an excellent source of this vital nutrient. But lots of other foods offer as much or more. For example, chickpeas (also known as garbanzo beans) provide nearly 8 grams of protein per 1/2 cup. People have enjoyed them since the days of ancient Egypt. They're best known these days as the base for hummus. Toss a handful on a salad, or cook them into a hearty soup.

Cottage Cheese

2/10

This nutritious source of protein, with nearly 12 grams in a half-cup, plays well with others. That's because it doesn't have a strong flavor on its own. Make a healthy snack by pairing cottage cheese with most any kind of fruit. Or use it as a protein-boosting secret ingredient in pancakes. Go with low-fat cottage cheese to keep it healthy.

Almond Butter

3/10

This creamy spread isn't as well-known as its peanutty cousin. But with 7 grams of protein in 2 tablespoons, it should be. With plenty of heart-healthy fats, it's a great way to fuel up before a workout. You can even make it at home -- all you need is almonds and a blender. Spice it up with cinnamon, nutmeg, vanilla extract, or curry powder if that's how you roll.

Cheddar Cheese

4/10

This zingy cheese is loaded with protein -- about 7 grams per ounce -- as well as other nutrients like calcium, zinc, phosphorus, and vitamins A and B12. But keep your portions small or choose a lower-fat version. The fats found in dairy foods aren’t the heart-healthy type. Cheese can be high in salt, too.

Lentils

5/10

A half-cup of these legumes gives you 8 grams of protein, about as much as you’d get from 1 ounce of lean steak. They come in lots of colors -- brown, green, black, yellow, red, and orange. They cook up faster than beans. And you don’t even need to soak them first. Try the brown ones in veggie burgers, the green ones in salads, and the red ones in a spicy curry.

Pumpkin Seeds

6/10

Don’t toss these after you carve the jack-o’-lantern. (An easier route is to buy the already roasted type at the store.) An ounce of shelled ones has 8 1/2 grams of protein. They’re also a good source of zinc, iron, copper, magnesium, potassium, and selenium. Eat a handful with an apple for a filling snack. Or stir them into oatmeal, granola, or homemade bread dough.

Shrimp

7/10

You only need about 4 ounces of these shellfish to get more than 17 grams of protein. They’re also low in calories and fat and have little mercury. Shrimp cook quickly, too. But step away from the breaded, deep-fried variety. Instead, toss grilled shrimp into pasta with marinara sauce for a fast, protein-rich meal.

Quinoa

8/10

This whole grain (actually an edible seed) packs about 7 1/2 grams of protein per cup. It’s a good source of fiber, too. Naturally gluten-free, quinoa is as easy to prepare as rice. Because it tastes rather bland on its own, add it to salads or grain bowls. You can also eat it as a hot cereal, or even pop it like popcorn.

Jerky

9/10

Long known as a backpacking standby, jerky is dried, lean meat. One ounce can have up to 15 grams of protein. Many brands are high in salt, sugar, and additives like nitrate. But some new products are changing jerky’s reputation as junk food. You can find jerky made from turkey, salmon, and even elk and ostrich. Check the label for sodium, sugar, and chemicals. You can make your own as well.

Hemp Seeds

10/10

They won't get you high -- they're from a different type of cannabis plant than marijuana. But these nutty-tasting seeds (sometimes called hemp hearts) do pack a powerful jolt of protein. Three tablespoons give you 9 1/2 grams, along with lots of heart-healthy fats. They're tasty blended into smoothies. Try some hemp milk on your morning cereal.

高蛋白早餐有助减重 & Fish

《新民晚报》報導 4/15/2018

早要吃好。澳大利亚联邦科学和工业研究组织近日发表一份研究报告认为，早餐吃富含蛋白质的食物有利于减重。

这份名为《蛋白质平衡：体重管理的蛋白质新概念》的报告说，最新科学实验证据支持了每餐至少摄入25克蛋白质有利于控制饥饿感、增强肌肉代谢的结论。早餐摄入富含蛋白质的食物可减少饥饿感，有助于体重管理。

项目负责人诺亚克说，澳大利亚人每天早餐摄入的蛋白质大大少于其他两餐，增加早餐蛋白质摄入有助于控制食欲。“如果你感觉很难控制食欲，在早餐时多吃富含蛋白质食物是既减重又不会感到特别饥饿、不会特别馋不健康食物的好办法。”

报告鼓励人们在早餐时摄入更多蛋白质，但大多数澳大利亚人蛋白质摄入多在晚餐时分，早餐只占一小部分。该国女性早餐平均摄入11克蛋白质，男性为15克，老年人更少，但实际上老年人需要更多蛋白质。

诺亚克说，每三个澳大利亚成年人就有两人超重或肥胖，增加了罹患慢性病的风险。科学研究的证据支持，想减少脂肪需要更加富含蛋白质的食物，并结合锻炼。

误会：吃鸡蛋黄引起血脂升高

流传最广的一个错误观点是：吃鸡蛋蛋黄会引起血脂升高并使人患“高脂血症”。诚然，蛋黄里确实含有较高的胆固醇。但问题是，高脂血症真是吃鸡蛋引起的吗？事实上，外源性胆固醇并非是导致人们患高脂血症的主要因素，因为人体肝脏制造的胆固醇约占血液中胆固醇总量的2/3以上，而通过食物摄取的胆固醇只占1/3不到。身体健康的人一般每顿饭吃1~2只鸡蛋，对血脂升高基本无影响。即使已经被医院确诊为高脂血症的患者，每天吃一只鸡蛋对血脂也没有影响。

营养学家还指出：吃鸡蛋不吃蛋黄大错特错，因为鸡蛋蛋白里仅含有蛋白质，而蛋黄则是“营养宝库”。蛋黄里含有丰富的营养物质，如卵磷脂、胆碱、VB12、VB6、VA、VE、VD、铁、锌、硒、磷等微量元素，以及叶黄素和ω-3脂肪酸等。更重要的是，鸡蛋蛋黄里的卵磷脂含有极高比例的“磷脂酰丝氨酸”，这种物质能增强记忆力和预防老年痴呆症。

【附】Some fish, such as king mackerel and swordfish, are extremely high in mercury and should be avoided. However, eating other types of fish is still advised because they have many health benefits (31Trusted Source ).

To limit your mercury exposure, choose low mercury fish such as salmon, pollock & cod, herring, and catfish

有些鱼，如鲭鱼和旗鱼，汞含量极高，应避免食用。然而，人们仍然建议食用其他类型的鱼，因为它们对健康有很多好处（可靠来源）。

为了限制汞暴露，选择低汞鱼类，如鲑鱼（三文鱼）、鳕鱼和鳕鱼、鲱鱼和鲶鱼。

Nutrition facts of Catfish 鲶鱼

This common fish has a terrific nutritional profile.

A 3.5-ounce (100-gram) serving of fresh catfish provides (1Trusted Source ):

Calories: 105
Fat: 2.9 grams
Protein: 18 grams
Sodium: 50 mg
Vitamin B12: 121% of the Daily Value (DV)
Selenium: 26% of the DV
Phosphorus: 24% of the DV
Thiamine: 15% of the DV
Potassium: 19% of the DV
Cholesterol: 24% of the DV
Omega-3 fatty acids: 237 mg
Omega-6 fatty acids: 337 mg

In addition to being low in calories and sodium, catfish is packed with protein, healthy fats, vitamins, and minerals.

SUMMARY
Catfish is a low calorie, high protein seafood that’s a great source of nutrients, including vitamin B12, selenium, and omega-3 and omega-6 fatty acids.

Salmon nutrition facts

The nutritional value of salmon can vary slightly among the varieties. For example, farmed salmon contains slightly more healthy fats and calories, whereas wild-caught salmon is a bit higher in protein。

However, both types are great sources of many key nutrients, including selenium, phosphorus, and B vitamins (1Trusted Source , 2Trusted Source ).

Here is a closer look at the nutritional value for a 3.5-ounce (100-gram) serving of cooked wild or farmed salmon。

Wild salmon	Farmed salmon
Calories	182	206
Protein	25 grams	22 grams
Fat	8 grams	12 grams
Vitamin B12	127% of the Daily Value (DV)	117% of the DV
Vitamin B6	56% of the DV	38% of the DV
Selenium	85% of the DV	75% of the DV
Niacin	63% of the DV	50% of the DV
Pantothenic acid	38% of the DV	30% of the DV
Thiamine	23% of the DV	28% of the DV
Phosphorus	21% of the DV	20% of the DV

Salmon is particularly high in selenium, an important nutrient that is involved in DNA synthesis, thyroid hormone metabolism, and reproductive health (3Trusted Source ).

It’s also a great source of omega-3 fatty acids, a type of heart-healthy fat that can decrease inflammation and support brain health (4Trusted Source ).

What’s more, salmon is rich in vitamin B12, which is necessary for producing red blood cells and regulating the health of the central nervous system (5Trusted Source ).

Alaska pollock 鳕鱼, raw, Nutritive value per 100 g. (Source: USDA National Nutrient database)

Principle	Nutrient Value	Percent of RDA
Energy	92 Kcal	4.5%
Carbohydrates	0 g	0%
Protein	19.4 g	34.5%
Total Fat	0.98 g	5%
Cholesterol	71 mg	23%
Dietary Fiber	0 g	0%
Vitamins
Folate total	3 μg	<1%
Niacin	3.27 mg	20%
Pyridoxine	0.287 mg	22%
Riboflavin	0.185 mg	14%
Thiamin	0.047 mg	4%
Vitamin-A	46 IU	1.5%
Vitamin-C	0 mg	0%
Electrolytes
Sodium	86 mg	5.7%
Potassium	356 mg	7.5%
Minerals
Calcium	60 mg	6%
Iron	0.46 mg	6%
Magnesium	67 mg	17%
Phosphorus	221 mg	31%
Selenium	36.5 mg	66%
Zinc	0.47 mg	4.25%

Nutritional values for herring鲱鱼 per 100 grams (raw) sourced from the USDA Food Composition Databases (9).

Calories and Macronutrients

**Calorie and Macronutrient Content of Herring Per 100g**
Calories/Nutrient	Amount (kcal/grams)
Calories	158 kcal
Carbohydrate	0 g
Fat	9.0 g
Saturated Fat	2.0 g
Monounsaturated Fat	3.7 g
Polyunsaturated Fat	2.1 g
Omega-3	1729 mg
Omega-6	130 mg
Protein	18.0 g

Vitamins

**Vitamin Content of Herring Per 100g**
Vitamin	Amount	% RDI
Vitamin D	167 IU	41.8 %
Vitamin B12	13.7 mcg	228 %
Vitamin B3	3.2 mg	16 %
Vitamin B6	0.3 mg	15 %
Vitamin B2	0.2 mg	14 %
Vitamin B1	0.1 mg	6 %
Vitamin B5	0.1 mg	6 %
Vitamin E	1.1 mg	5 %
Vitamin A	93.0 IU	2 %
Folate	10.0 mcg	2 %
Vitamin C	0.7 mg	1 %

Herring also contains a source of vitamin K2 (menaquinone 4), but the USDA does not publish the data for this.

Minerals

**Mineral Content of Herring Per 100g**
Mineral	Amount	% RDI
Selenium	36.5 mcg	52 %
Phosphorus	236 mg	24 %
Potassium	327 mg	9 %
Magnesium	32 mg	8 %
Zinc	1.0 mg	7 %
Iron	1.1 mg	6 %
Calcium	57.0 mg	6 %
Copper	0.1 mg	5 %
Sodium	90.0 mg	4 %
Manganese	Trace

我們常聽到廣告主打用來補充Omega-3的魚油或水產動物油類，多數取自冷水魚類的脂質，像是鯡魚herring、鮭魚salmon、鯖魚mackerel（汞含量高）、沙丁魚sardine、鱒魚trout、鯷魚squid 等。魚油確實富含EPA及DHA，亞麻仁籽裡的ALA則會在體內被轉化為EPA、DHA，對於發炎反應與癌細胞生長具有一定的改善及抑制效果，油菜籽油與紫蘇籽油也有豐富的Omega-3成分。

How to tell whether dead fish in the market is fresh or stale?

To determine whether a dead fish in the market is fresh or not, you can use your sight, smell, and touch. A fresh fish has clear and slightly bulging eyes, bright and shiny skin, and smells like the sea or has no smell at all. The flesh should feel firm and elastic, and the scales should be intact and bright silver in color. Some slime on the surface is fine as long as it is glossy, translucent, and does not smell foul. The gills should be reddish and damp, not sticky

要确定市场上的死鱼是否新鲜，你可以用你的视觉、嗅觉和触觉。鲜鱼的眼睛清澈而微微凸起，皮肤明亮而有光泽，闻起来像海水的味，或者根本没有气味。果肉应该感觉结实有弹性，鳞片应该完好无损，颜色为亮银色。表面的一些黏液是精细的，只要它有光泽，半透明，并且没有臭味。鳃应该是红色和潮湿的，而不是粘性的。