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20260526学习笔记

  • 2026-05-26 16:36:07
20260526学习笔记

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最新蛋白质食物排名

联合国粮农组织（FAO）和世界卫生组织（WHO）联合发布了最新蛋白质食物排行榜。
用的是PDCAAS评分体系。这次的排名跟之前只关注蛋白质含量不同，它不单单看蛋白质含量，而是从氨基酸全不全、好不好吸收、身体能不能利用、符不符合人体需求这四大方面综合打分。

二、Top9蛋白质食物，一个比一个颠覆

第9名：花生（52分）

别瞅花生蛋白含量不低，可氨基酸不均衡，总分直接被拉垮。

第8名：豆腐（66分）

植物蛋白里它算尖子生，但个别必需氨基酸少了点，得搭配主食吃，效果才到位。

第7名：牛奶（94分）

牛奶蛋白是优等生，氨基酸也全乎。但有些人乳糖不耐受，一喝就拉肚子，吸收就打折扣了。

第6名：乳清蛋白粉（104分）

健身的人都爱它，吸收快、配比准。可它是加工出来的，不能当正餐主力吃。

第5名：鱼肉（108分）

鱼肉好吸收，身体负担小，还带“脑黄金”Omega-3，健康加分项一大堆。

第4名：鸡胸肉（110分）

高蛋白、低脂肪，性价比没谁了！听说C罗以前就靠西兰花和鸡胸肉，光长肉不长脂肪。

第3名：牛肉（110+分）

牛肉是全能学霸，氨基酸结构特贴合人体，还能补铁、补维生素B，好吃又扛饿。

第2名：瘦猪肉（111分）

很多人觉得牛肉比猪肉高级，结果按新评分一看，瘦猪肉居然更胜一筹！氨基酸均衡没短板，妥妥被低估的黑马。

第1名：鸡蛋（120分）

鸡蛋的氨基酸比例和人体最接近，吸收率快100%了，是动物蛋白里的黄金标准。便宜又常见，营养密度还高，蛋黄里还有卵磷脂和维生素，简直是“六边形战士”！

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  1. CONNECT:[ UseTime:0.000499s ] mysql:host=127.0.0.1;port=3306;dbname=no_67808;charset=utf8mb4
  2. SHOW FULL COLUMNS FROM `fenlei` [ RunTime:0.000621s ]
  3. SELECT * FROM `fenlei` WHERE `fid` = 0 [ RunTime:0.005478s ]
  4. SELECT * FROM `fenlei` WHERE `fid` = 63 [ RunTime:0.001010s ]
  5. SHOW FULL COLUMNS FROM `set` [ RunTime:0.000541s ]
  6. SELECT * FROM `set` [ RunTime:0.000257s ]
  7. SHOW FULL COLUMNS FROM `article` [ RunTime:0.000568s ]
  8. SELECT * FROM `article` WHERE `id` = 490820 LIMIT 1 [ RunTime:0.000424s ]
  9. UPDATE `article` SET `lasttime` = 1779793791 WHERE `id` = 490820 [ RunTime:0.007429s ]
  10. SELECT * FROM `fenlei` WHERE `id` = 65 LIMIT 1 [ RunTime:0.003477s ]
  11. SELECT * FROM `article` WHERE `id` < 490820 ORDER BY `id` DESC LIMIT 1 [ RunTime:0.004501s ]
  12. SELECT * FROM `article` WHERE `id` > 490820 ORDER BY `id` ASC LIMIT 1 [ RunTime:0.000463s ]
  13. SELECT * FROM `article` WHERE `id` < 490820 ORDER BY `id` DESC LIMIT 10 [ RunTime:0.001030s ]
  14. SELECT * FROM `article` WHERE `id` < 490820 ORDER BY `id` DESC LIMIT 10,10 [ RunTime:0.001206s ]
  15. SELECT * FROM `article` WHERE `id` < 490820 ORDER BY `id` DESC LIMIT 20,10 [ RunTime:0.001132s ]
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