10个迹象您不吃足够的蛋白质

Protein是healthy eatingand万博彩票下载安卓and is readily available in many of the foods you eat, includingpoultry，，，，meat,乳制品，，，，鱼，，，，蛋，豆类，坚果，种子，soy乃至whole grains。研究shows蛋白质较高的餐or snacks can also help reduce hunger and extend the feeling of satiety.

19-50岁男性的建议每日津贴（RDA）每天为56克，女性每天为46克。获得更具体的recommendation for what你need，，，，你can calculate it based on your body weight, says Lindsey Kane, RD. “Generally speaking, you need .8 grams of protein per kilogram of body weight (which is about .4 grams per pound of body weight).” This translates to about 56 grams of protein for someone who weighs 154 pounds. You can track your protein intake with an像MyFitnessPal这样的应用and also pay attention to the following signs you might not be getting enough in your diet:

Protein is made up of amino acids, which areessential for building muscle。这意味着，如果您没有足够的蛋白质，则肌肉质量可能会受到影响。“您可能会注意到这是减轻的强度，重量的变化，甚至是衣服的合身方式，” Rdy Rd Rand说。

除钙外，research表明富含蛋白质的饮食对整体成人骨骼健康有益。“如果没有足够的蛋白质为我们的器官和大脑提供能量，身体将寻找其他来源，而它从中借用的地方是骨骼肌组织，”“滋养大脑”和“糖尿病行动计划和食谱。”“如果您始终在蛋白质上持续低落，随着时间的流逝，你的骨头将容易受到压力骨折和断裂等伤害。”

您是否抢购了重要的其他人，或者是在咖啡店里写错了您名字的人？“Irritability是低蛋白质的迹象之一，”注册营养师和私人教练杰米·希基（Jamie Hickey）说。“通过减轻效果碳水化合物[可以刺激血糖]，缓慢消化的蛋白质有助于保持心情稳定。”

If you’re always under the weather, a lack of dietary protein could be to blame. “Protein is a building block of antibodies that are produced by our免疫系统，，，，helping us fight off bacteria and viruses,” says Mussatto, who adds that now is a super important time to be mindful of protein consumption withcold and flu season lingering。“缺乏蛋白质的饮食还会导致T细胞减少，从而抗菌并增强我们的免疫系统。”

When protein is lacking, nails can become brittle — breaking off easily — while your hair not only loses its luster, but also may stop growing, says Mussatto. Too little protein shifts the body’s focus from growing strong nails and hair to conserving protein.

In more severe cases of protein deficiency, you may not be able to adequately repair injuries or wounds. “Many times our protein needs are increased above our baseline following certain events, including surgeries, infections or injuries,” saysMelissa Macher，路。类似于变得更容易受到压力骨折的影响，您也很容易恢复治愈。“在这些重大事件之后，与您的医生或营养师核对，以确定您的特定蛋白质需求和最佳摄入量，这一点尤为重要。”

我们都知道这是什么样的体验渴望，，，，but a prime sign you may be protein deficient is if you find yourself heading back to the refrigerator or pantry time and time again. “Without sufficient protein intake, you may notexperience fullness，”说Emily Danckers，MS，Rd。“This can lead to endless snacking trying to fill the void of hunger.”

饥饿水平波动是正常的；例如，你可能是艰苦的锻炼后饥饿比在恢复日。但是，如果您发现自己似乎无法满足或feel satisfied经常在您的饭菜和小吃中，这可能是您掺入更多蛋白质所需的标志。“这身体消化蛋白质more slowly than carbohydrates (which give us quick energy），因此，最好在每餐中包括蛋白质来源，并以更持续的能量水平和饱腹感来添加蛋白质来源。” Macher说。

Inadequate protein can缓慢的代谢，，，，which affects erythropoietin (EOP) hormone production — critical to the production of red blood cells. This can result in anemia, a condition where you lack enough healthy red blood cells to carry oxygen to the body’s tissues. “Reduced dietary intake of protein may lead to mild-to-moderate anemia,” says凯瑟琳·金伯（Katherine Kimber），路。症状包括疲劳，皮肤苍白，呼吸急促（尤其是运动时）和头晕。如果您遇到这些问题中的任何一个，最好与您的医生交谈。

您的日常能量水平总体如何？您是否发现自己整天都有能量低迷（或两个）？“蛋白质将葡萄糖（又称糖）的释放减慢到血液中，防止食用或小吃后血糖峰值。”凯蒂·沃恩（Katie Vaughn），MS，Rd。沃恩指出，像将一块水果与少量坚果或坚果黄油搭配的简单，或者将希腊酸奶加上新鲜的水果可以产生很大的不同。

Originally published September 2019, updated with additional reporting

Make progress every day while you work on fitness and nutrition goals, like eating more protein. Go to “Plans”在MyFitnessPal应用程序中，用于日常教练和易于遵循的任务，以使您有动力。