ILD Nutrition Manual: Increasing Protein in Your Diet
在饮食中添加蛋白质的20种方法
牛奶
- 吃点心时喝一杯牛奶.
- Add powdered milk to regular milk to drink or add to any recipe calling for milk, 比如布丁, 通心粉和奶酪, 土豆泥, 蛋奶糊或砂锅菜.
奶酪
- Add 奶酪 to sandwiches, toast, tortillas and crackers. Melt 奶酪 on vegetables, pasta and meat.
- Have a bowl of chili with melted cheddar 奶酪.
- Make a pasta dish with ricotta 奶酪 and sauce, melt mozzarella on top and sprinkle with parmesan 奶酪.
- Mix cottage 奶酪 with fresh or canned fruit.
酸奶
- Have 酸奶 as a snack; add some nuts or seeds for extra protein.
家禽及鱼类
- Chop chicken or turkey into small pieces and add two to three ounces to each serving of soup.
- Eat chicken salad as an entree, in a sandwich or on crackers.
- Add ground turkey or beef to spaghetti sauce of chili.
- Have a tuna fish sandwich or just a can of tuna fish as part of your lunch.
鸡蛋
- 把煮熟的鸡蛋当零食吃.
- 吃魔鬼蛋.
- Make an omelet with whole eggs or egg whites and add shredded 奶酪, chopped meats and vegetables. You will get less saturated fat with egg whites but you need two egg whites to equal the amount of protein in one whole egg.
坚果和坚果酱
- Have a peanut butter and jelly sandwich or eat peanut butter mixed with a banana.
- Add chopped or ground nuts to muffins, pancakes, milkshakes, stir-fry or other meals and snacks.
豆腐
- Make a milkshake or pudding pie with silken tofu.
豆类
- 做豆子蘸酱:将油炸的豆子分层, 奶酪, 酸奶油, 鳄梨酱和其他想要的配料, 就这样吃或者配薯条吃.
- Eat hummus with pita bread, vegetable sticks or crackers.
补充饮料
- Consume supplemental drinks such as Ensure or Boost Plus. The "plus" versions have about 6 to 8 more grams of protein than the regular kind.
All of these ideas can be adjusted to decrease saturated fat content. 例如, use low- or non-fat dairy products such as milk, 奶酪, 酸奶, ricotta and cottage 奶酪; use egg whites instead of whole eggs; and use low- or non-fat mayonnaise and 酸奶油.
高蛋白的食物
The amount of protein in common foods is listed below. A good shortcut is that one ounce of meat or fish has about 7 grams of protein.
牛肉
- 汉堡肉饼,4盎司- 28克
- 牛排,6盎司- 42克
- Most cuts of beef — 7 grams of protein per ounce
鸡
- 鸡胸肉,3份.5盎司减去30克
- 鸡腿肉,平均大小- 10克
- 鸡腿- 11克
- 机翼- 6克
- 鸡肉,4盎司煮熟,35克
猪肉
- 猪排,平均大小- 22克
- 猪肉 loin or tenderloin, 4 ounces — 29 grams
- 火腿,3盎司- 19克
- 猪肉碎,3盎司煮熟,22克
- 培根,1片- 3克
- Canadian-style bacon (back bacon), slice — 5 to 6 grams
蛋类和奶制品
- 大鸡蛋——6克
- 牛奶,一杯- 8克
- 白干酪,1/2杯- 15克
- 一杯酸奶,通常是8到12克
- Soft 奶酪s (Mozzarella, Brie, Camembert) — 6 grams per ounce
- Medium 奶酪s (Cheddar, Swiss) — 7 or 8 grams per ounce
- Hard 奶酪s (Parmesan) — 10 grams per ounce
豆类(包括大豆)
- 豆腐,1/2杯- 20克
- 豆腐,1盎司- 2盎司.3克
- 豆浆,一杯- 6到10克
- Most beans (black, pinto, lentils, etc) — about 7 to 10 grams protein per half cup of cooked beans
- 大豆,1/2杯煮熟- 14克
- 豌豆,半杯煮熟- 8克
坚果和种子
- 花生酱,2汤匙- 8克
- 杏仁,1/4杯- 8克
- 花生,1/4杯- 9克
- 腰果,1/4杯- 5克
- 山核桃,1/4杯- 2.5克
- 葵花籽,1/4杯- 6克
- 南瓜籽,1/4杯- 19克
- 亚麻籽,1/4杯- 8克
鱼
- Most fish filets or steaks — about 6 grams per ounce
- 金枪鱼,6盎司罐装,40克
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ILD营养手册索引:
- ILD Nutrition Manual: General Guidelines for Eating Healthy
- ILD营养手册:体重指数
- ILD Nutrition Manual: Increasing Protein in Your Diet
- ILD Nutrition Manual: Tips for Gaining Weight
- ILD Nutrition Manual: High-Calorie, High-Protein Sample Menu
- ILD Nutrition Manual: High-Calorie Shakes and Smoothies
- ILD Nutrition Manual: Tips for Losing Weight
- ILD Nutrition Manual: Plate Method for Healthy Meal Planning
- ILD Nutrition Manual: Prednisone and Weight Gain
加州大学旧金山分校健康 medical specialists have reviewed this information. It is for educational purposes only and is not intended to replace the advice of your doctor or other health care provider. We encourage you to discuss any questions or concerns you may have with your provider.