Protein & Amino Acids蛋白质

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20 个氨基酸 · 9 个必须吃来 · 一天的身体都在拆建 · 不同人群需求差很多

Complete vs incomplete

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完全蛋白 vs 不完全

Protein quality has two dimensions: whether all 9 essential amino acids are present, and whether the ratio is close to body need.

Complete proteins contain all 9 EAAs at ratios near human requirement. Eggs are the gold-standard animal reference; milk, lean meat, fish, and poultry all qualify. Among plants only soy, quinoa, buckwheat, amaranth, and hemp seed count as complete — a small set.

Incomplete proteins typically run low on one or two EAAs — the 'limiting amino acid'. Grains (wheat, rice, corn) are short on lysine (Lys); legumes are short on methionine (Met) and cysteine (Cys); most nuts and seeds are short on Lys or Met; vegetables are mostly low across the board.

The complementation strategy is simple: pair grains with legumes; combining across a day is sufficient — you don't need every meal balanced (the 1970s theory has been overturned). Classic combinations: rice + beans (Latin America / India), bread + hummus (Middle East), corn tortilla + black beans (Mexico), oats + milk (Northern Europe), tofu + rice (East Asia).

Two scoring systems exist: PDCAAS (Protein Digestibility-Corrected Amino Acid Score) is the older standard, range 0–1; DIAAS (Digestible Indispensable Amino Acid Score) is the FAO 2013 newer, more precise standard. Egg = 100, milk protein ~100, soy ~90, wheat bran ~40.

TL;DR: with a varied diet plus some animal source or soy / quinoa, quality solves itself.

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