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2022年10月17日

【8種高蛋白質的海鮮】

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【8種高蛋白質的海鮮】

對人體非常重要的營養一定不少得蛋白質。人體所需的蛋白質是由20個氨基酸所組成的，當中有9中必需氨基酸是人體裏無法合成的，因此必須從食物裏吸收。


海鮮是所有種類的食物裏含有最多必需氨基酸，有些海鮮例如三文魚甚至有全部必需氨基酸，我們稱這類食物為完整蛋白質。今次介紹了8種高蛋白質的海鮮，大部分都是低脂的，對人體非常有益，尤其適合健身或減肥人士食用。


💡食物安全中心建議一天每公斤的體重要攝取0.8克蛋白質，即是一位50公斤的人要攝取40克的蛋白質。如果用三文魚扒做例子，100克含有20.4克蛋白質，一塊大概300克的話，蛋白質佔61.2克，所以一位50公斤的人一天應該吃約2/3塊三文魚扒。不過要記住不要過量進食含豐富蛋白質的食物，因爲過量吸收的蛋白質會轉換成脂肪，增加肥胖風險。


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【8 types of seafood with high protein content】


Protein is one of the most important nutrients to the human body. The proteins that our body need are formed by 20 amino acids, in which 9 are classified as essential amino acids. Our body cannot produce essential amino acids, thus they MUST come from food.


Among all the food types, seafood contains the most essential amino acid. Some such as salmon even contain all of them. We call this type of food complete protein. In this post, we introduced 8 types of seafood that are high in protein. Most of them are low in fat which are very beneficial to our health, especially for bodybuilders and those who are on diet.


💡The Centre for Food Safety suggests that 1kg weight requires 0.8g of protein per day, which means a person with 50kg weight should consume 40g protein. Take salmon fillet as an example, there is 20.4g protein per 100g. If a piece of salmon fillet weighs 300g, its protein content is 61.2g. A person who weighs 50kg should consume ⅔ salmon fillet a day. Yet, it is reminded that over-absorption of protein should be avoided. This is because excess protein will be converted to fat, increasing the risk of obesity.


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