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Listed here are some other examples of common foods
这儿列出来的都是一些普通食物
and their ounce equivalence;
以及其蛋白质盎司值
one can of tuna is about 3 to 4 ounce equivalence,
一罐金枪鱼大概含有3到4盎司蛋白质
a fourth cup of dry cooked beans or 1 cup of bean soup
四分之一杯蒸黄豆或一杯豆浆
is about 2 ounces of equivalence.
大概含有两盎司蛋白质
1 egg is about 1 ounce equivalent,
一个鸡蛋有一盎司蛋白质
1 tablespoon of peanut butter
一大匙花生酱
is also 1 ounce equivalent, a half ounce of nuts
也含有一盎司蛋白质，半盎司坚果
or seeds which is approximately 12 almonds,
或12粒杏仁
24 pistachios and 7 walnut halves
24颗开心果 7颗花生
are each about 1 ounce equivalent.
这些都含有一盎司蛋白质
Here's some tricks to remember how much
有一些技巧可以用到记忆
of different foods equal an ounce equivalent,
不同的食物含有多少盎司蛋白质
remember to pay attention to the thickness
记住，要注意观察示例食物的厚度
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.
大概是一副扑克牌或一块香皂的大小
This is recommended portion for a meal.
这是一顿饭中建议含有的蛋白质量
8 ounces of meat is about the size
8盎司肉大概是
of a thin paperback book, 3 ounces of fish
一本薄薄的平装书的大小 3盎司鱼肉
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个骰子那么大
and 2 tablespoons of peanut butter
两大匙花生酱
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
没有必要吃肉来
get enough protein in your diet.
获取足够的蛋白质
This is a short list of vegetarian sources
这是一个列表
and depending on the type of vegetarian you are,
基于素食者的不同类型
you may want to avoid several of these;
也许会避免摄入以下几种食物
eggs, for the ovo vegetarians, beans, nuts,
蛋素食主义者会避免吃鸡蛋，黄豆，坚果
nut butters such as peanut butter or almond butter,
坚果酱例如花生黄油或者杏仁黄油
peas such as chick peas, cow peas, lentils
豌豆类例如鹰嘴豆，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.
豆酵饼和蔬菜汉堡等
This is a list of some tips
这儿列出了一些建议
for making good choices of protein sources.
以帮助选择富含蛋白质的最佳食物
Be sure to choose lean cuts of meat
确保要选择精瘦肉
such as round steak, tenderloin, boneless
如牛腿肉，腰部嫩肉，去骨和
and skinless chicken breast and ground beef
去皮的鸡胸肉以及
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显的脂肪
skip or limit the breading on meat, poultry or fish
去除或割去畜肉，禽肉或鱼肉上的表皮
and when cooking meat broil meats
烹制肉类时，应烤制一下
use a small amount of oil with salting or frying.
少放点油和盐或者油炸一下
Here is a picture of a nutrition facts label.
这张图是一个营养成分表
This is simply to show you where you can look
仅在让大家知道如何查看
on a nutrition label to find protein.
这张表上的蛋白质含量
You will notice that protein is listed in grams
大家可以注意到蛋白质是以克为单位的
and we have discussed protein needs
我们已经讨论过蛋白质
in ounce equivalence. Roughly 7 grams
以盎司为单位的需求量了，大概7克
is equal to one ounce equivalent.
相当于一盎司
In summary, protein is needed in the body
总之，人体需要蛋白质
for growth, tissue repair and tissue maintenance.
以促进成长，组织修复和组织维护
There are different categories of proteins
有几类不同的蛋白质
which include complete, incomplete and complimentary.
包括完全蛋白质，不完全蛋白质和互补蛋白质
Sources of complete protein are meat and milk
完全蛋白质可从肉类，奶制品中摄取
and most sources of incomplete protein
不完全蛋白质主要来源于
are vegetables such as nuts, seeds, beans and peas.
蔬菜类，例如坚果，种子，黄豆和豌豆
Complimentary proteins are combinations
互补蛋白质是合成物
of incomplete protein that when combined
由不完全蛋白质构成，两种不完全蛋白质合成时
make a complete protein such as rice and beans.
可以构成完全蛋白质，例如大米和黄豆
It is recommended that adults get 5.5 ounce
建议成人每天
equivalence of protein each day.
摄入5.5盎司蛋白质
Remember to choose lean sources of meat
记住，要选择食用精瘦肉
and use healthy cooking methods
运用健康的烹调方法
to meet your protein needs.
来满足自己的蛋白质需求
