“Protein is essential for staying healthy during the summer.” What foods are good?

“Protein is essential for staying healthy during the summer.” What foods are good?

 

With the early arrival of summer heat, fatigue is on the rise. This is a time when pressure is placed on both physical and mental health. It's especially important to be mindful of what you eat, as food impacts not only your physical health but also your mental well-being.

 

Among those who have been vegetarian for a long time, the high incidence of depression can be attributed to nutritional deficiencies. Meat, rich in protein, an essential nutrient, contains a balanced mix of essential amino acids and is particularly rich in zinc and iron, nutrients lacking in plant-based proteins.

 

Furthermore, unlike plant-based proteins, animal-based proteins are absorbed and utilized at a higher rate in the body, serving as the primary raw material for building muscles, bones, immune cells, and various hormones. A deficiency in animal protein, a key component of the human immune system and hormones, can hinder the health of both body and mind, especially in the sweltering heat. In this regard, we explored foods containing high-quality animal protein, drawing on data from the American food and nutrition media outlet EatingWell.

duck meat

 

Duck meat, long known as a nutritious food, is rich in protein. 100g of duck meat contains 16g of protein and is rich in healthy unsaturated fatty acids, helping to maintain health in the heat. Pairing duck with onions, leafy greens, chicory, or mustard greens offers both flavor and nutrition.

 

 

 

egg

 

Studies show that eating one or two eggs for breakfast can help with weight loss, as it provides protein and increases satiety. Experts say, "Several studies have shown that it's not the quantity of protein, but its quality, that influences satiety, which is beneficial for weight loss. The nutritional quality of animal-based proteins is higher than that of plant-based proteins, and among these, eggs are the best."

The U.S. Dietary Guidelines Advisory Committee (DGAC) announced that there is no clear link between dietary cholesterol in eggs and blood cholesterol levels. It is recommended that eggs be boiled rather than fried or sautéed.

 

 

 

Pork tenderloin, hind leg

 

In the West, pork tenderloin, found near the loin, is primarily used for steaks. Compared to other cuts, pork tenderloin is leaner and more tender, making it a great way to whet your appetite during a hot summer day. An 85g serving of pork tenderloin contains 139 calories and 24g of protein.

Pork hind leg (100g) is rich in nutrients, including potassium (300mg) and phosphorus (179mg). When cooking pork, using apple juice will tenderize the meat with the organic acids in the apple, eliminating any gamey odor.

 

 

chicken breast

 

The leanest part of the chicken is the breast. An 85g serving of cooked chicken breast contains only 133 calories but 27g of protein.

Chicken breast can be a bit tough, so marinating it in seasonings adds flavor and makes it moist and delicious. Protein also helps curb hunger, so eating chicken breast frequently while dieting can help you maintain your health and weight.

 

 

Reporter Kwon Soon-il (kstt77@kormedi.com)