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The educational materials presented here
今天展示的教育材料
were developed by students and faculty
是由爱荷华州立大学营养学
of the department of food science and human nutrition
和人体营养学系的
at Iowa State University.
学生和老师提供的
Funding for this project was provided by grants
该项目的资金由
from the American Cancer Society Mid West
美国中西部地区癌症协会
and the Lance Armstrong Foundation.
及兰斯，阿姆斯斯壮基金会提供
The materials are intended for educational use
这些材料仅用于教学
and are not meant to provide medical advice.
并非用以提供医疗指导
We welcome your feedback about these materials.
欢迎大家对这些材料做出反馈
Please use the evaluation survey link on the homepage
请用主页上提供的调查评价链接
to provide your comments and suggestions.
提交你们的评论和建议
Protein. During this presentation we will talk
蛋白质，在今天的演讲中我会讲
about many aspect of protein, from why we need it
蛋白质的很多方面，包括从我们为什么需要蛋白质
to tips on how to make good choices.
到如何做明智选择的忠告
To begin, proteins are made up of amino acids.
首先，蛋白质由氨基酸组成
Different amino acids come together
不同的氨基酸合在一起
to form different types of protein.
能够形成不同的蛋白质
Protein is needed in the body for many reasons,
身体需要蛋白质的原因很多
most commonly for growth as well as
最常见的是为了促进成长以及
tissue replacement and maintenance.
替换或维护组织
As previously mentioned, proteins are made up of
就像之前提到的，蛋白质由
amino acids. There are 2 types of amino acids;
氨基酸组成，有两类氨基酸
essential and non essential.
必需氨基酸和非必需氨基酸
True to their names, non essential amino acids
就像它们名称一样，非必需氨基酸
can be synthesized by your body
可以由身体本身合成
and therefore it is not essential to get them
因此不必通过
from your daily diet.
日常膳食摄入
The other type of amino acids are essential
另一种氨基酸是必需氨基酸
which means it is necessary to
意味着必须
get them from your diet.
从饮食中摄入氨基酸
Taking what we've learned about essential
考虑到我们对必需氨基酸
and non essential amino acids,
和非必需氨基酸的了解
we can now discuss 2 more categories of protein.
我们可以讨论另外两种蛋白质
The categories are complete and incomplete proteins.
即完全蛋白质和不完全蛋白质
A protein is considered complete when it contains
一种蛋白质属于完全蛋白质，是因为它含有
all of the essential amino acids.
所有的必需氨基酸
Common sources of this type of protein
这类蛋白质通常可以从
are animal sources such as meat and milk.
动物身上获取，例如肉类或者奶制品
Incomplete proteins therefore are proteins
因此不完全蛋白质就是那些
that lack one or more of the essential amino acids.
缺少一种或多种必需氨基酸的蛋白质
Common sources of this type of protein
这类蛋白质通常来源于
are most vegetable proteins.
蔬菜蛋白质
Another type of protein that also exists
还有一种蛋白质
are complementary proteins.
叫做互补蛋白质
Complementary proteins consist of 2 or more
互补蛋白质由两种或多种
incomplete proteins that when mixed together
不完全蛋白质组成，当混合在一起时
form a complete protein.
两种不完全蛋白质可以合成一种完全蛋白质
A classic example of this is rice and beans.
一个经典的例子就是大米和黄豆
Separately they lack specific amino acids
分开时二者都缺一种必需氨基酸
that are necessary but together they provide
但合在一起时它们可以形成
a complete protein.
一个完全蛋白质
Protein is found in many foods,
许多食物中都含有蛋白质
all foods made of meat, protein and fish
肉类，蛋白质类和鱼类食品中
contain protein as well as other sources
都含有蛋白质，其它
of dry beans or peas, eggs, nuts and seeds.
干黄豆，豌豆，鸡蛋，坚果或种子类食物也含有蛋白质
How much protein do you need to consume daily?
我们每天应当摄入多少蛋白质呢
How much protein is too much?
多少蛋白质算多
And are you getting enough?
多少算适量
One excellent source for understanding
一个很不错的网站上可以了解
how much protein you need is www.mypyramid.gov.
蛋白质需求量，那就是 www.mypyramid.gov.
According to my pyramid, adults should get 5.5 ounces
该网站上说，成年人每天应当摄入5.5盎司的蛋白质
of protein every day. Recommendations are made
建议的蛋白质摄入量都是以盎司为计量单位的
in ounce equivalents, for example; one meat patty
例如，一个肉饼
is about 2 ounce equivalence. All foods
大概相当于两盎司蛋白质，所有食物
have an ounce equivalent and once they are learned
都有相应的蛋白质盎司值，一旦知晓了这些值
all you have to worry about
我们需要做的就是
is getting 5.5 of them each day.
每天摄入5.5盎司
