由于動物及植物來源蛋白質(zhì)各有優(yōu)劣，因此兩者的合理搭配往往能夠產(chǎn)生更好的效果。常見的富含優(yōu)質(zhì)蛋白的動物和植物蛋白質(zhì)包括魚蝦、雞胸肉、雞蛋、豆腐、堅果等。大家可以按照自己的口味探索多種搭配，成為自己每日膳食的營養(yǎng)師。

【參考文獻(xiàn)】

[1] Moore, D.R.; Churchward-Venne, T.A.; Witard, O.; Breen, L.; Burd, N.A.; Tipton, K.D.; Phillips, S.M. Protein ingestion to stimulate myofibrillar protein synthesis requires greater relative protein intakes in healthy older versus younger men. J. Gerontol. A 2015, 70, 57–62.

[2] Baum JI, Kim IY, Wolfe RR. Protein Consumption and the Elderly: What Is the Optimal Level of Intake? Nutrients. 2016 Jun 8;8(6):359. doi: 10.3390/nu8060359. PMID: 27338461; PMCID: PMC4924200.

[3] Trumbo, P.; Schlicker, S.; Yates, A.A.; Poos, M. Dietary reference intakes for energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein and amino acids. J. Am. Diet. Assoc. 2002, 102, 1621–1630.

[4] Fulgoni, V.L., III. Current protein intake in America: Analysis of the National Health and Nutrition Examination Survey, 2003–2004. Am. J. Clin. Nutr. 2008, 87, 1554–1557

[5] Paddon-Jones, D.; Rasmussen, B.B. Dietary protein recommendations and the prevention of sarcopenia. Curr. Opin. Clin. Nutr. Metab. Care 2009, 12, 86–90.

[6] Kim, I.-Y.; Schutzler, S.; Schrader, A.; Spencer, H.; Kortebein, P.; Deutz, N.E.P.;Wolfe, R.R.; Ferrando, A.A. Quantity of dietary protein intake, but not pattern of intake, affects net protein balance primarily through differences in protein synthesis in older adults. Am. J. Physiol. Endocrinol. Metab. 2015, 308, 21–28

[7] Reis CEG, Loureiro LMR, Roschel H, da Costa THM. Effects of pre-sleep protein consumption on muscle-related outcomes - A systematic review. J Sci Med Sport. 2021 Feb;24(2):177-182. doi: 10.1016/j.jsams.2020.07.016. Epub 2020 Aug 7. PMID: 32811763.

[8] Montero-Fernandez, N.; Serra-Rexach, J.A. Role of exercise on sarcopenia in the elderly. Eur. J. Phys. Rehabil. Med. 2013, 49, 131–143.

[9] Van Vliet, S.; Burd, N.A.; van Loon, L.J. The Skeletal Muscle Anabolic Response to Plant- versus Animal-Based Protein Consumption. J. Nutr. 2015, 145, 1981–1991.

[10] Chen Z, Glisic M, Song M, Aliahmad HA, Zhang X, Moumdjian AC, Gonzalez-Jaramillo V, van der Schaft N, Bramer WM, Ikram MA, Voortman T. Dietary protein intake and all-cause and cause-specific mortality: results from the Rotterdam Study and a meta-analysis of prospective cohort studies. Eur J Epidemiol. 2020 May;35(5):411-429. doi: 10.1007/s10654-020-00607-6. Epub 2020 Feb 19. PMID: 32076944; PMCID: PMC7250948.

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