Total protein intake
Elderly: Same as adult men
Adult women: 60-100 grams (1-1.5 grams per kilogram of body weight/day)
Adult males: 80-120 grams (1-1.5 grams per kilogram of body weight/day)
Fitness: Weight trainers 150-250 grams (2-2.5 grams per kilogram of body weight/day)
Children under 5 years old: relatively high in terms of weight, 1.5-1.8 grams per kilogram/day
Children 5 to 12 years old: taller than adults
The total protein intake is 1-1.5 grams per kilogram of body weight per day, which is just right
Growing children, patients with trauma, burns, and scalds, cancer chemotherapy patients, and pregnant women all need to increase the amount of protein they supplement to 30 grams at a time. For pure whey protein isolate, you can add one to 1.5 spoons at a time.
The following are articles from authoritative organizations:
Protein is digested and decomposed into amino acids in the gastrointestinal tract, and after absorption through the small intestine (a small part of the protein is not digested and absorbed and is excreted in the feces), appropriate amounts and appropriate proportions of various essential amino acids (Essential amino acids) And nonessential amino acids are synthesized into various proteins in the body. The metabolism in the body is "dynamic", that is, various proteins in the body are constantly being broken down and resynthesized at different rates. Some of the amino acids produced by the breakdown of body proteins are no longer utilized and undergo catabolism (Catabolism) produces nitrogen-containing metabolites such as urea, creatinine (Creatinine) and uric acid, which are excreted in urine and sweat. On the other hand, body protein and nitrogen-containing metabolites will also be lost from hair, nails, shed skin and mucous membrane epithelial cells, and various secretions. Therefore, food must be taken every day to supply protein and replenish the loss.
Adult protein requirements
Adult protein requirements are calculated based on the average protein intake that can maintain nitrogen balance. The protein used in these human experiments is high-quality protein from eggs, milk, beef, fish, etc., and the amount of calories supplied can maintain normal body weight. According to the results of the research report, the average adult requirement is 0.63 g/kg.
Although men over 70 years old have lost weight, considering their digestion and absorption rate, the utilization rate in the body may be slightly reduced, so the recommended intake is the same as that of younger adults.
Requirements for pregnant and lactating women
If a woman's weight gain reaches 12.5 kilograms during pregnancy, and a baby of 3.3 kilograms is born, the amount of protein accumulated in the mother's body during pregnancy is estimated to be 925 grams, that is, the average daily gain is 3.3 grams. If the utilization efficiency of high-quality protein is 70% the same as that of infants and young children, and the standard deviation is 12.5%, that means pregnant women need to eat an average of 5.9 more grams of high-quality protein every day during pregnancy [(3.3/0.7)X1.25). Egg demand in the first half of pregnancy is obviously different from that in the second half, but the ratio is not very clear. This revision group divides the pregnancy period into three periods. In the first period, it is recommended to consume 2 grams more per day, in the second period, it is increased to 6 grams. In the third period, when the fetus grows the fastest, it is recommended to consume 12 grams more per day. The daily amount of breast milk secretion during lactation is maximum 2 to 3 months after birth, with an average of about 850 ml. If the protein content of every 100 ml of breast milk is 1.1 grams, it means that 9.4 grams of breast milk protein needs to be synthesized every day. To synthesize 9.4 grams of protein, 13 grams of high-quality protein needs to be consumed. If the standard deviation is set at 12.5%, then the daily intake needs to be increased. The amount of protein is up to 16.3 grams. Therefore, it is recommended to eat 15 grams of high-quality protein every day during breastfeeding.
Infant protein requirements
The requirements of infants under four months old can be adjusted according to their growth and development.The normal infant's breast milk protein intake is determined. The average daily breast milk protein intake used in the FAO/WHO/UNU 1985 report was 2.43 grams per kilogram of body weight (0 to 1 month), 1.93 grams (1 to 2 months), and 1.76 grams (2 to 3 months). months) and 1.51 grams (3~4 months).
In this table, infants under one year old are divided into four age groups, namely 0 to 3 months, 3 to 6 months, 6 to 9 months, and 9 to 12 months. The average age of a baby from 0 to 3 months (90 days) is 1.5 months, and its breast milk protein intake is equal to the average intake of a 1 to 2 month old baby, which is 1.93 g/kg. The standard deviation of the required amount is 12.5%, and the safe intake is 2.4 g/kg. As the age of infants increases, the growth rate of infants gradually decreases, so the recommended protein intake per kilogram of body weight also decreases. Using egg protein and milk protein to study the protein requirements of infants and young children around one year old, the safe intake calculated from the results is 1.4 g/kg. However, since infants and young children around one year old are usually weaned, the mixed protein they consume is of poor quality. , so it is recommended to increase the intake to 1.8g/kg.
Protein requirements of children and adolescents
The recommended intake is based on the amount required to maintain nitrogen balance, the amount required for growth, standard deviation and dietary protein utilization. There is no gender difference between the ages of 1 and 12. However, for teenagers between the ages of 13 and 19, the recommended daily intake of boys is greater than that of girls. Due to the rapid growth rate during adolescence, the daily intake is slightly higher than that of adults.
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