Insufficient protein intake can reduce immunity

Why is protein so important for improving immunity? This is because protein is the material basis of human life and an important component of all cells and tissues in the human body. It is an essential raw material for the human body to grow and repair damage every day. It is also hormones, skin, muscles, bones, hair, ligaments, collagen and other organisms. All important parts. In addition, proteins are involved in the production of various immune cells in the human body and the synthesis of antibodies against diseases.

So, once the human body lacks protein, what problems will it cause? Zhang Guangming, a member of the Chinese Nutrition Society, an American Sports Association ACE health instructor, and a former nutrition and weight management consultant for the Chinese Olympics, said that insufficient protein supply will firstly reduce the body’s immune system resistance to diseases; secondly, it will affect the human body’s development, especially Bones and muscles. Among them, children and young people will have musculoskeletal dysplasia, while the muscles of middle-aged and elderly people will lose strength and even slowly atrophy.

Zhang Guangming also emphasized that at the moment, a big fact that is easily overlooked is that lack of protein can also cause people to gain weight. The real reason for some people’s obesity is not overnutrition, but undernutrition and insufficient protein intake.

“Because the human body needs to eat enough protein every day, when the protein intake is not enough, the body gives a signal to eat more, but in the process of continuing to eat, the body will also take in a lot of extra sugar and fat. Therefore, if you don’t eat enough protein, you will always feel hungry.” Zhang Guangming further explained that in a human nutrition experiment led by Harvard University, it was found that everyone was allowed to eat at will under adequate food conditions. As a result, everyone’s calorie intake was different. The ratio of individual protein intake is the same, that is to say, the amount of protein intake determines a person’s appetite and also determines a person’s body shape.

Since protein is so important for health protection and weight management, how to ensure adequate protein intake in daily life? In this regard, the advice of many experts is to give priority to daily diet.

Wu Fan, the deputy dean of the Shanghai Medical College of Fudan University, emphasized that eggs, milk, fish and beans are all good sources of high-quality protein.

Specifically, high-protein foods in daily life mainly include two categories, one is milk, livestock, poultry, eggs, fish, shrimp and other animal proteins; the other is soybeans, green beans, black beans and other legumes , And plant-based protein from dried fruits such as sesame, melon seeds, walnuts, and pine nuts. The protein content of cereals is less, and less in vegetables and fruits. Generally speaking, because the types and proportions of amino acids contained in animal proteins are more in line with the needs of the human body, and plant proteins usually have insufficient content of essential amino acids, animal proteins have higher nutritional value than plant proteins.

It is worth noting that for young people who are unable to ensure a healthy diet due to the fast pace of life, the digestive system is weakened and it is difficult for the elderly to digest and absorb high-protein foods such as meat, because of lactose intolerance and allergies to certain types of food For people with special dietary needs, sports and fitness people whose protein requirements are higher than ordinary people, and people who are in the stage of growth and development or sub-health, the general high-protein diet plan is not completely applicable, high-quality Protein products such as protein bars and protein powders with high protein content and absorption rate have become strong supplementary foods in addition to meals.

Zhang Guangming pointed out that the average daily protein intake of Chinese people is only 58.5 grams, and there is still a gap of about 30% of protein intake per capita.

The suitable dietary energy structure recommended by the World Health Organization is 55%-65% sugar, 20%-30% fat, 11%-15% protein, and the current dietary structure of people generally has serious excess intake of sugar and fat, and protein intake. Nutritional imbalances such as low intake. Remind everyone to pay attention to the intake of adequate high-quality protein, and lay a solid material foundation for the body’s immune system through scientific, healthy, and nutritious diet plans.