每天需要多少蛋白質?一般正常人為例 (Protein Intake – How Much Protein Should You Eat Per Day?)

in daily •  6 years ago  (edited)

shayda-torabi-797551-unsplash.jpg
每天需要多少蛋白質?

以下的建議是給正常,但沒在運動的成年人的建議,

如果有健身.活動量的成人所需要的蛋白質還會在高

圖片1.png
每日飲食指南

是我們國家根據國人目前營養狀況所提出適合大多數國人的飲食建議

蛋白質攝取建議(豆魚蛋豆類)

那3-8份要如何抓呢?

1.首先如何定義一份的份量(如下面每日飲食指南所建議)
圖片2.png
2.根據體重來抓份數
3.這裡的一份大約落在7g蛋白質左右
4.基本上行政院衛生署建議每公斤體重1公克/蛋白質
51342229_2156769157970072_5515395679226167296_n.jpg

除了本國的蛋白質建議攝取外

哈佛醫學在2018年5月也給出了每日蛋白質攝取的建議

51479757_449343228936182_936971983483043840_n.jpg

建議每公斤體重0.8公克/每公斤

基本上跟國健署建議差不多,只是哈佛直接用的是克數,我國則是食物的份數

原文

A weight-based recommended daily allowance (RDA) of 0.8 grams per kilogram of body weight.

結語

1.目前活動量低的成人建議每人每天蛋白質攝取至少是0.8-1公克/公斤每天
2.那根據體重每個人的攝取量會有所不同,可以參考以上我的表格
3.蛋白質攝取不夠要小心肌少症的產生
4.同步發在blogger.
https://yangyangmd.blogspot.com/2019/02/blog-post_6.html

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