Protein Foods and Calcium Foods: Synergistic Effects and Delicious Recipes

2024-02-15 12:50:39

Synergistic effect of protein foods and calcium foods

Entered 2024.02.15 21:47 Entered 2024.02.15 21:47 Modified 2024.02.15 19:00 Views 10 You can improve the texture by boiling chicken, cutting it into small pieces, dipping it in yogurt, or making yogurt seasoning. [사진=국립농업과학원 자료]

If you want to maintain muscle while paying attention to your weight, chicken breast, a representative high-protein, low-fat food, is helpful. However, the downside is that it is dry and tastes bad. How regarding mixing it with yogurt (normative notation: yogurt)? It tastes better and has a lot of calcium that is easily absorbed by the body, so it has a synergistic effect with chicken. Let’s learn regarding a chicken and yogurt dish that goes surprisingly well together.

After analyzing 100g of chicken breast… 22.97g protein vs 0.97g fat

According to the National Standard Food Ingredients Table, 100g of chicken breast contains 22.97g of protein, but only 0.97g of fat. This is why experts recommend chicken breast to maintain muscle when dieting. It contains a total of 22,053 mg of amino acids necessary for protein composition, and 11,146 mg of essential amino acids that must be consumed through food. The protein in chicken breast is easily absorbed by the body and helps protect muscles.

Full of calcium that is easily absorbed by the body… Health Benefits of Yogurt

For calcium, which is involved in bone formation, absorption rate is important. Milk and dairy products (yogurt, etc.) are better absorbed by the body than vegetables (data from the Korea Disease Control and Prevention Agency). When I buy yogurt because I don’t want to drink milk, I choose low-fat or fat-free products that are low in calories and saturated fat. Additionally, processed dairy products can be high in simple sugars, so check the calorie and sugar content and purchase low-sugar products. There are also calcium-fortified products on the market, so it is best to carefully check the ingredient list before choosing.

Yogurt + chicken… Why do foods go well together?

Bifidobacterium in yogurt has an excellent ability to synthesize thiamine, riboflamin, vitamins B1, B2, B6, B12, and vitamin K (data from the National Academy of Agricultural Sciences). Vitamin B2 is essential to properly break down the protein found in chicken and convert it into energy. The quality and quantity of yogurt protein is almost the same as milk. Lactic acid bacteria break down proteins, making them easy to digest. It is good for people who do not like milk due to digestive problems. It prevents the absorption of cholesterol in the intestines and maintains an appropriate level of cholesterol in the blood. The lactic acid bacteria in yogurt also have an intestinal cleansing effect.

How to make chicken + yogurt dish?

If you don’t like dry chicken breast, you can use chicken legs. Removing the skin and oil can reduce calories. You can boil chicken, cut it into small pieces, dip it in yogurt, or make yogurt seasoning. Mix yogurt with curry powder, red pepper powder, olive oil, and salt. Other ingredients can be added depending on your taste. You can also mix the chicken with seasoning and marinate it for 10 minutes before eating it.

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