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Listed here are some other examples of common foods
這兒列出來的都是一些普通食物
and their ounce equivalence;
以及其蛋白質(zhì)盎司值
one can of tuna is about 3 to 4 ounce equivalence,
一罐金槍魚大概含有3到4盎司蛋白質(zhì)
a fourth cup of dry cooked beans or 1 cup of bean soup
四分之一杯蒸黃豆或一杯豆?jié){
is about 2 ounces of equivalence.
大概含有兩盎司蛋白質(zhì)
1 egg is about 1 ounce equivalent,
一個雞蛋有一盎司蛋白質(zhì)
1 tablespoon of peanut butter
一大匙花生醬
is also 1 ounce equivalent, a half ounce of nuts
也含有一盎司蛋白質(zhì)，半盎司堅果
or seeds which is approximately 12 almonds,
或12粒杏仁
24 pistachios and 7 walnut halves
24顆開心果 7顆花生
are each about 1 ounce equivalent.
這些都含有一盎司蛋白質(zhì)
Here's some tricks to remember how much
有一些技巧可以用到記憶
of different foods equal an ounce equivalent,
不同的食物含有多少盎司蛋白質(zhì)
remember to pay attention to the thickness
記住，要注意觀察示例食物的厚度
of the example as well as the size.
以及大小
1 ounce of meat is approximately
一盎司肉大概
the size of a matchbox. 3 ounces of meat
是火柴盒大小 3盎司肉
is about the size of a deck of cards or a bar of soap.
大概是一副撲克牌或一塊香皂的大小
This is recommended portion for a meal.
這是一頓飯中建議含有的蛋白質(zhì)量
8 ounces of meat is about the size
8盎司肉大概是
of a thin paperback book, 3 ounces of fish
一本薄薄的平裝書的大小 3盎司魚肉
is about the size of a checkbook, one ounce of cheese
大概是一本支票簿的大小，一盎司奶酪
is about the size of 4 dice
大概是4個骰子那么大
and 2 tablespoons of peanut butter
兩大匙花生醬
is about the size of a ping pong ball.
大概是乒乓球那么大
You don't have to eat meat in order to
沒有必要吃肉來
get enough protein in your diet.
獲取足夠的蛋白質(zhì)
This is a short list of vegetarian sources
這是一個列表
and depending on the type of vegetarian you are,
基于素食者的不同類型
you may want to avoid several of these;
也許會避免攝入以下幾種食物
eggs, for the ovo vegetarians, beans, nuts,
蛋素食主義者會避免吃雞蛋，黃豆，堅果
nut butters such as peanut butter or almond butter,
堅果醬例如花生黃油或者杏仁黃油
peas such as chick peas, cow peas, lentils
豌豆類例如鷹嘴豆，豇豆，扁豆
or split peas, and soy products which include tofu,
分裂豌豆以及大豆制品，包括豆腐
tempe and veggie burgers.
豆酵餅和蔬菜漢堡等
This is a list of some tips
這兒列出了一些建議
for making good choices of protein sources.
以幫助選擇富含蛋白質(zhì)的最佳食物
Be sure to choose lean cuts of meat
確保要選擇精瘦肉
such as round steak, tenderloin, boneless
如牛腿肉，腰部嫩肉，去骨和
and skinless chicken breast and ground beef
去皮的雞胸肉以及
that is at least 90% lean.
至少90%是精肉的碎牛肉
Trim visible fats from meats and poultry before cooking,
烹制前去掉畜肉和家禽肉上那些明顯的脂肪
skip or limit the breading on meat, poultry or fish
去除或割去畜肉，禽肉或魚肉上的表皮
and when cooking meat broil meats
烹制肉類時，應(yīng)烤制一下
use a small amount of oil with salting or frying.
少放點(diǎn)油和鹽或者油炸一下
Here is a picture of a nutrition facts label.
這張圖是一個營養(yǎng)成分表
This is simply to show you where you can look
僅在讓大家知道如何查看
on a nutrition label to find protein.
這張表上的蛋白質(zhì)含量
You will notice that protein is listed in grams
大家可以注意到蛋白質(zhì)是以克為單位的
and we have discussed protein needs
我們已經(jīng)討論過蛋白質(zhì)
in ounce equivalence. Roughly 7 grams
以盎司為單位的需求量了，大概7克
is equal to one ounce equivalent.
相當(dāng)于一盎司
In summary, protein is needed in the body
總之，人體需要蛋白質(zhì)
for growth, tissue repair and tissue maintenance.
以促進(jìn)成長，組織修復(fù)和組織維護(hù)
There are different categories of proteins
有幾類不同的蛋白質(zhì)
which include complete, incomplete and complimentary.
包括完全蛋白質(zhì)，不完全蛋白質(zhì)和互補(bǔ)蛋白質(zhì)
Sources of complete protein are meat and milk
完全蛋白質(zhì)可從肉類，奶制品中攝取
and most sources of incomplete protein
不完全蛋白質(zhì)主要來源于
are vegetables such as nuts, seeds, beans and peas.
蔬菜類，例如堅果，種子，黃豆和豌豆
Complimentary proteins are combinations
互補(bǔ)蛋白質(zhì)是合成物
of incomplete protein that when combined
由不完全蛋白質(zhì)構(gòu)成，兩種不完全蛋白質(zhì)合成時
make a complete protein such as rice and beans.
可以構(gòu)成完全蛋白質(zhì)，例如大米和黃豆
It is recommended that adults get 5.5 ounce
建議成人每天
equivalence of protein each day.
攝入5.5盎司蛋白質(zhì)
Remember to choose lean sources of meat
記住，要選擇食用精瘦肉
and use healthy cooking methods
運(yùn)用健康的烹調(diào)方法
to meet your protein needs.
來滿足自己的蛋白質(zhì)需求
