20250205 - 完全蛋白质的定义及其重要性 - What Is a Complete Protein—and Does Your Body Actually Know the Difference¶

分类: Clippings
创建: 2025-02-05
标签: 蛋白质, 完全蛋白质, 营养, 氨基酸, 健康

What Is a Complete Protein—and Does Your Body Actually Know the Difference?¶

摘要 (Summary)¶

这篇文章讨论了什么是完全蛋白质及其重要性。完全蛋白质是指含有足够的9种必需氨基酸的食物，通常包括大多数动物产品。植物蛋白通常被认为是不完全的，因为它们缺乏一种或两种必需氨基酸。文章还提到蛋白质对身体的重要性，包括维持血糖、骨骼健康和免疫功能，并提供每日所需的蛋白质摄入量建议。

要点 (Key Facts)¶

完全蛋白质含有所有9种必需氨基酸。
大多数动物产品是完全蛋白质。
植物蛋白通常是不完全的，缺乏一种或两种必需氨基酸。
蛋白质对身体的健康至关重要，包括肌肉构建、血糖平衡、骨骼健康和免疫功能。
建议男性每天摄入约56克，女性约46克蛋白质，运动者需求更高。

正文 (Content)¶

When you first hear the term “complete protein,” you may just think it’s one of those marketing buzzwords used to make products sound, well, healthier (see also: “all-natural”). But it’s actually a legit nutrition term—even if the meaning isn’t immediately clear.
当您第一次听到“完全蛋白质”这个词时，您可能只是认为它是用来使产品听起来更健康的营销流行语之一（另请参阅：“全天然”）。但它实际上是一个合法的营养术语——即使含义不是很清楚。

Before we delve into what a complete protein actually is, let’s take a step back for a sec and talk about why all types of protein are important. One of the three macronutrients—along with carbs and fats—protein famously offers a post-workout boost, but that’s not all. “Protein’s important for more than just muscle building,” Desiree Nielsen, RD, a recipe developer with a focus on plant-based nutrition, tells SELF. Not only does it fill you up, she says, “it helps to keep blood sugar balanced, it’s important for bone health, and it’s important for immune function.” As for how much you need to reap these benefits? Sources differ, but Harvard Health reports that men and women should generally aim to consume about 46 and 56 grams per day, respectively (or, if you’re willing to do some math, about 0.36 grams per pound of body weight). If you exercise, though, that number climbs higher: The American College of Sports Medicine recommends active folks (like those who lift weights or are training for a running or cycling event) take in 0.5 to 0.8 grams per pound.
在我们深入研究什么是完整的蛋白质之前，让我们退后一步，谈谈为什么所有类型的蛋白质都很重要。蛋白质是三种常量营养素之一，与碳水化合物和脂肪一起，以锻炼后提供提振而闻名，但这还不是全部。“蛋白质不仅对肌肉锻炼很重要，”专注于植物性营养的食谱开发者 Desiree Nielsen 告诉 SELF。她说，它不仅能让你吃饱，“还有助于保持血糖平衡，对骨骼健康很重要，对免疫功能也很重要。至于你需要多少才能获得这些好处？消息来源不同，但哈佛健康报告称，男性和女性通常每天应分别摄入约 46 克和 56 克（或者，如果您愿意做一些数学计算，每磅体重约 0.36 克）。不过，如果你锻炼，这个数字会攀升得更高：美国运动医学会建议活跃的人（如举重或正在为跑步或骑自行车活动进行训练的人）每磅摄入 0.5 至 0.8 克。

Okay, protein is super important, but how does a complete one fit into the picture? Read on to find out what a complete protein actually is, why they’re important, and the best way to fit them into your diet.
好吧，蛋白质非常重要，但完整的蛋白质如何适应呢？请继续阅读，了解完整的蛋白质到底是什么，为什么它们很重要，以及将它们纳入饮食的最佳方式。

What is a complete protein, anyway?¶

到底什么是完全蛋白质？

To answer this question, let’s think back to high school bio class. You might dimly remember your teacher mentioning amino acids—molecules that combine to form proteins, otherwise known as the building blocks of life. There are a total of 20 amino acids, and they are divided into three main categories: essential, semi-essential (or conditionally essential), and non-essential.
要回答这个问题，让我们回想一下高中生物课。你可能依稀记得你的老师提到过氨基酸——结合形成蛋白质的分子，也称为生命的组成部分。共有 20 种氨基酸，它们分为三大类：必需、半必需（或有条件必需）和非必需。

“Non-essential means that our body can make them itself, so there’s no requirement to get them directly from food,” Nielsen says. Semi-essential amino acids are also synthesized by your body, but need to be supplemented during times of stress. Finally, “essential means the body cannot produce them at all, and it is imperative that we get them from food.”
“非必需的意味着我们的身体可以自己制造它们，所以不需要直接从食物中获取它们，”尼尔森说。半必需氨基酸也是由你的身体合成的，但在压力大的时候需要补充。最后，“必需意味着身体根本无法产生它们，我们必须从食物中获取它们。

Of the 20 amino acids, nine are considered essential: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. Basically, complete proteins are foods that contain all nine in adequate amounts, and this includes most animal products, Janice Dada, MPH, RDN, a certified intuitive eating counselor based in California, tells SELF.
在 20 种氨基酸中，有 9 种被认为是必需的：组氨酸、异亮氨酸、亮氨酸、赖氨酸、蛋氨酸、苯丙氨酸、苏氨酸、色氨酸和缬氨酸。基本上，完全蛋白质是含有足够量的所有九种食物，这包括大多数动物产品，加利福尼亚州经过认证的直觉饮食顾问 Janice Dada，MPH，RDN 告诉 SELF。

Both animal and plant proteins contain some combination of the 20 amino acids, but not necessarily all nine essential ones. In contrast to complete proteins, those that don’t contain all nine in adequate amounts are known as incomplete proteins.
动物和植物蛋白都包含 20 种氨基酸的某种组合，但不一定包含所有 9 种必需氨基酸。与完全蛋白质相比，那些不包含足够量的所有 9 种氨基酸被称为不完全蛋白质。

Most plant products fall into this category, including beans, grains, nuts, peas, seeds, and vegetables. Usually, they’re considered incomplete proteins because they’re deficient in one or two of the essential amino acids—“what we call limiting amino acids,” Nielsen says.
大多数植物产品都属于这一类，包括豆类、谷物、坚果、豌豆、种子和蔬菜。通常，它们被认为是不完全蛋白质，因为它们缺乏一两种必需氨基酸——“我们称之为限制性氨基酸，”尼尔森说。