蛋白质奶昔的生产商可能声称,自家产品有助于减少体脂或促进减重。但蛋白质奶昔并非减重的灵丹妙药。
一些研究发现,在饮食中摄入比平常更多的蛋白质可能带来益处。例如,饮用或食用高蛋白质的产品可能有助于降低体脂、保持精瘦、维持饱腹感和减重。但相关证据有限。此外,研究往往测试许多蛋白质来源,而不仅仅是蛋白质奶昔。
用蛋白质奶昔代替正餐可能有助于减少每日摄入的热量,从而可能有助于减重。但您迟早需要重新开始食用固体食物。如果食物选择不当,可能会再次回到超重状态。此外,如果您过度依赖以蛋白质奶昔替代日常餐食,您会错失天然食物对健康的益处。
由于蛋白质含有热量,因此摄入过多会使减重更加困难。如果您照常饮食且饮用蛋白质奶昔,但并没有减少热量的摄入或进行运动,则这种情况就可能会发生。
《美国居民膳食指南》指出,普通成人每天需要摄入大约 46 至 56 克的蛋白质,具体取决于体重和整体健康状况。只要饮食健康,则基本上不需要从蛋白质奶昔或其他来源额外摄入蛋白质。
请记住,减重的关键是使消耗的热量超过摄入的热量。选择健康的食物,例如:
- 水果
- 蔬菜
- 全谷物,例如糙米和全麦面包
- 低脂或脱脂奶制品,如牛奶、酸奶和奶酪
- 富含蛋白质的食物,如去皮鸡胸肉、鸡蛋、鱼、豆类、豌豆、扁豆、豆制品、坚果和籽类
以及避免吃太多添加糖、盐或饱和脂肪的食物。
还要日常进行身体活动。争取每周多天进行约 30 分钟的活动,例如快步行走。每周至少进行两次所有主要肌群的力量训练。
显示参考文献
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Dec. 15, 2022Original article: https://www.mayoclinic.org/zh-hans/healthy-lifestyle/weight-loss/expert-answers/protein-shakes/faq-20058335