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The educational materials presented here
今天展示的教育材料
were developed by students and faculty
是由愛荷華州立大學營養學
of the department of food science and human nutrition
和人體營養學系的
at Iowa State University.
學生和老師提供的
Funding for this project was provided by grants
該項目的資金由
from the American Cancer Society Mid West
美國中西部地區癌癥協會
and the Lance Armstrong Foundation.
及蘭斯，阿姆斯斯壯基金會提供
The materials are intended for educational use
這些材料僅用于教學
and are not meant to provide medical advice.
并非用以提供醫療指導
We welcome your feedback about these materials.
歡迎大家對這些材料做出反饋
Please use the evaluation survey link on the homepage
請用主頁上提供的調查評價鏈接
to provide your comments and suggestions.
提交你們的評論和建議
Protein. During this presentation we will talk
蛋白質，在今天的演講中我會講
about many aspect of protein, from why we need it
蛋白質的很多方面，包括從我們為什么需要蛋白質
to tips on how to make good choices.
到如何做明智選擇的忠告
To begin, proteins are made up of amino acids.
首先，蛋白質由氨基酸組成
Different amino acids come together
不同的氨基酸合在一起
to form different types of protein.
能夠形成不同的蛋白質
Protein is needed in the body for many reasons,
身體需要蛋白質的原因很多
most commonly for growth as well as
最常見的是為了促進成長以及
tissue replacement and maintenance.
替換或維護組織
As previously mentioned, proteins are made up of
就像之前提到的，蛋白質由
amino acids. There are 2 types of amino acids;
氨基酸組成，有兩類氨基酸
essential and non essential.
必需氨基酸和非必需氨基酸
True to their names, non essential amino acids
就像它們名稱一樣，非必需氨基酸
can be synthesized by your body
可以由身體本身合成
and therefore it is not essential to get them
因此不必通過
from your daily diet.
日常膳食攝入
The other type of amino acids are essential
另一種氨基酸是必需氨基酸
which means it is necessary to
意味著必須
get them from your diet.
從飲食中攝入氨基酸
Taking what we've learned about essential
考慮到我們對必需氨基酸
and non essential amino acids,
和非必需氨基酸的了解
we can now discuss 2 more categories of protein.
我們可以討論另外兩種蛋白質
The categories are complete and incomplete proteins.
即完全蛋白質和不完全蛋白質
A protein is considered complete when it contains
一種蛋白質屬于完全蛋白質，是因為它含有
all of the essential amino acids.
所有的必需氨基酸
Common sources of this type of protein
這類蛋白質通常可以從
are animal sources such as meat and milk.
動物身上獲取，例如肉類或者奶制品
Incomplete proteins therefore are proteins
因此不完全蛋白質就是那些
that lack one or more of the essential amino acids.
缺少一種或多種必需氨基酸的蛋白質
Common sources of this type of protein
這類蛋白質通常來源于
are most vegetable proteins.
蔬菜蛋白質
Another type of protein that also exists
還有一種蛋白質
are complementary proteins.
叫做互補蛋白質
Complementary proteins consist of 2 or more
互補蛋白質由兩種或多種
incomplete proteins that when mixed together
不完全蛋白質組成，當混合在一起時
form a complete protein.
兩種不完全蛋白質可以合成一種完全蛋白質
A classic example of this is rice and beans.
一個經典的例子就是大米和黃豆
Separately they lack specific amino acids
分開時二者都缺一種必需氨基酸
that are necessary but together they provide
但合在一起時它們可以形成
a complete protein.
一個完全蛋白質
Protein is found in many foods,
許多食物中都含有蛋白質
all foods made of meat, protein and fish
肉類，蛋白質類和魚類食品中
contain protein as well as other sources
都含有蛋白質，其它
of dry beans or peas, eggs, nuts and seeds.
干黃豆，豌豆，雞蛋，堅果或種子類食物也含有蛋白質
How much protein do you need to consume daily?
我們每天應當攝入多少蛋白質呢
How much protein is too much?
多少蛋白質算多
And are you getting enough?
多少算適量
One excellent source for understanding
一個很不錯的網站上可以了解
how much protein you need is www.mypyramid.gov.
蛋白質需求量，那就是 www.mypyramid.gov.
According to my pyramid, adults should get 5.5 ounces
該網站上說，成年人每天應當攝入5.5盎司的蛋白質
of protein every day. Recommendations are made
建議的蛋白質攝入量都是以盎司為計量單位的
in ounce equivalents, for example; one meat patty
例如，一個肉餅
is about 2 ounce equivalence. All foods
大概相當于兩盎司蛋白質，所有食物
have an ounce equivalent and once they are learned
都有相應的蛋白質盎司值，一旦知曉了這些值
all you have to worry about
我們需要做的就是
is getting 5.5 of them each day.
每天攝入5.5盎司
