“I’m sick of chicken breast. It’s dry and bland.” Many people who are having problems with the food they eat while losing weight may have had this thought. Because chicken breast is a good protein that many nutritionists recommend for those who are losing weight and those who are building muscle to choose to eat instead of other proteins that may be high in fat. But eating only dry and bland chicken breast every day will probably make us bored, the ทางเข้า ufabet food will not taste good, to the point of wanting to break the plan and eat fatty meat for a meal.
Therefore, Mahidol Channel presents high-protein, low-fat food that can be eaten instead of chicken breast because it has similar nutrients for those who are losing weight or building muscle to eat to relieve boredom.
Note: 100 grams of chicken breast contains about 23 grams of protein and 1.5 grams of fat.
- 3-4 chicken eggs
Protein content: 20 grams
*Based on whole eggs, including yolk and white. Can be boiled, stewed or fried in water.
- 6 egg whites
Protein content: 20 grams
It is popularly used as a substitute for flour, such as egg white porridge (instead of rice), scrambled eggs, steamed eggs with mushrooms, or egg white salad, etc.
3.100 grams of salmon
Protein content: 20 grams
Salmon that must be eaten cooked can be steamed, made into steaks, or grilled to your liking.
4.100 grams of pork or beef
Protein content: 20 grams
Who said we have to eat only chicken breast? Pork and beef in low-fat parts, such as the tenderloin, contain similar protein and can be used to cook a variety of dishes.
5. 100 grams of various nuts
Protein content: 20 grams
Nuts such as almonds, pistachios or peanuts, but you may have to limit the amount you eat each day because these nuts have natural fats that are high in energy. Therefore, anyone who wants to control the amount of energy from the food they eat can choose to eat red beans or green beans instead, which provide similar protein but receive less fat.
6.100 grams of tofu
Protein content: 20 grams
Many people use tofu as a meat substitute. It can be used in a variety of dishes and has a great flavor. It absorbs the flavors of the seasonings we add and goes well with vegetables.
7. 500 cc milk
Protein content: 20 grams
In addition to calcium that helps strengthen bones, milk also contains other beneficial vitamins and the protein we need. If anyone is concerned about the fat that comes with milk, they can choose to drink low-fat milk, but in reality, it is not necessary that much.
However, Dr. Alisa Nana from the College of Sports Science and Technology, Mahidol University, said, “If I have a choice, I would rather choose to eat protein from meat because protein from meat is of higher quality for building and repairing muscles because it contains leucine, or essential amino acids, which help stimulate muscles, which are found more in meat.”
How much protein should we eat per day?
For normal people, they can consume 1 gram of protein per 1 kilogram of body weight. For example, if we weigh 60 kilograms, we should consume 60 grams of protein per day.
But if you are in the process of building muscle, exercising to build a six-pack, or are an athlete who uses muscles regularly, you should eat 1.5 grams of protein per 1 kilogram of body weight.
Tips for eating protein to build strong muscles
In addition to choosing to eat low-fat protein and eating enough each day, spreading the amount of protein eaten throughout the day, eating protein 3-4 hours apart will be most beneficial for building muscle. And you should eat about 20 grams of protein within 3 hours after exercising to allow the protein to repair and build muscle as quickly as possible.
If you can eat protein according to this, whey protein is no longer necessary. Whey protein is suitable for eating to replace some meals or for those who want convenience only. But whey protein does not have enough nutritional value to survive the whole day. So if you can choose, choose to eat protein from meat, milk, eggs, tofu, and beans as recommended.