Muscles are crucial for human health. However, from the age of thirty to forty, the muscle mass of the human body begins to decline. With the reduction of muscle mass, obesity, fracture, diabetes and many other diseases will "come uninvited", seriously damaging the overall health. You can use a small method to self test for muscle decay: sitting, bending the knee 90 degrees, finding the thickest part of the calf belly, and wrapping your index fingers and thumbs in a circle around the calf. If the fingers cannot grip, it indicates that the muscles are more developed; If the fingers are just clenched, there may be a risk of muscle reduction; Finger overlap may indicate severe muscle decay. What foods rich in protein are more conducive to muscle synthesis? Regardless of whether there is muscle decay or not, it is important to comprehensively use diet and exercise methods in daily life to prevent muscle decay. Preventing muscle decay and supplementing protein are very important. Protein is the material foundation of muscles, and adults generally require 1.2-1.5g of protein per kilogram of body weight per day. A simple formula is to remember the "four two": two bags of milk (a regular bag of 250ml), two eggs (people with high cholesterol can only eat protein), two liang of lean meat (mainly white meat, supplemented by red meat), and two liang of soy products every day. This combination can also meet the daily demand for high-quality protein. Which foods are rich in branched chain amino acids? Especially recommend foods rich in branched chain amino acids. Branched chain amino acids include leucine, isoleucine, and valine, which are more effective in promoting protein synthesis than other amino acid types. Perhaps surprisingly, soybeans, including soybeans and black beans, have higher levels of branched chain amino acids than regular meat. Therefore, soy is essential for muscle augmentation and protein supplementation. As a plant, soybean has a protein nutritional value comparable to beef, making it a leader in plant protein. What's even more precious is that many people nowadays have excessive blood lipids and are afraid to eat more meat, afraid of raising blood lipids. Soybeans, on the other hand, not only supplement protein but also have the effect of regulating blood lipids. The ability of soybeans to regulate blood lipids is comprehensive, and both triglycerides and cholesterol can be regulated. Soybeans can lower bad cholesterol (low-density cholesterol) and protect good cholesterol (high-density cholesterol) from decreasing. It can lower blood lipids for people with high blood lipids, but for people with normal blood lipids, it will not cause your blood lipids to fall below normal values. How is it better to eat soybeans in daily life? I recommend these three ways of eating to everyone, and you can switch between them. 1. Try not to add sugar when drinking soybean milk and soybean milk. Do not use it with fried foods such as deep-fried dough sticks. It can be used with staple foods such as cereals Mantou, meat and vegetable steamed buns, whole wheat bread and vegetables. Patients with gout or hyperuricemia should not drink a lot of soybean milk. 2. Tofu is a food made directly from soybeans, and the human body's digestion and absorption rate of its protein is only 65%. When made into tofu for consumption, the digestion and absorption rate can be increased to 92% to 95%. Generally, adults can eat around two taels of tofu a day or every other day. White tofu, Northeast tofu, South tofu, and boxed tofu are all good choices. Due to the loss of purines with water during the production process of tofu, gout patients can consume it in moderation during non acute episodes. 3. Other soy products, vegetarian chicken, beans
Edit：GuoGuo Responsible editor：FangZhiYou
Source：people.cn
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