Protein beyond the tub 蛋白質唔止得粉

先認識餐入面嘅來源

諗起蛋白質，唔少人會先諗起一大樽粉。不過，日常食物都有蛋白質來源：豆類、扁豆、豆腐、魚、蛋同肉類都係例子。[1] 牛奶同乳酪亦提供蛋白質。[2]

今日先唔計你要食幾多克，試下認一認餐入面有邊啲來源。豆腐配飯、扁豆湯配麵包、魚配薯仔同蔬菜，都可以做構思；呢啲係餐點例子，唔係等量蛋白質交換表，亦唔代表已符合你全日需要。

食品份量、品種同做法唔同，營養數字亦會唔同。比較包裝食品時，要睇清標示係每份定每 100 克，再對照自己實際食嘅份量。今次唔用一張相估蛋白質克數。

蛋白粉可以係一種補充方式，但運動補充品唔能夠代替均衡飲食。[3] 有冇需要用，要配合整體飲食同個人情況；唔係見人飲就代表自己一定需要。

今日小任務：寫低下一餐嘅一個蛋白質來源。按自己嘅飲食喜好、預算同過敏需要揀；如已有醫護訂立嘅飲食安排，跟返個人建議。你最常食嘅係豆腐、蛋、魚，定其他食物？

Start by spotting a source

Protein may bring a large tub of powder to mind, but everyday food offers plenty of sources: beans, lentils, tofu, fish, eggs and meat are examples. [1] Milk and yoghurt also provide protein. [2]

Before setting a gram target, try identifying the sources in a meal. Tofu with rice, lentil soup with bread, or fish with potatoes and vegetables are meal ideas. These are not equal-protein swaps or a claim that a meal meets your daily needs.

Portions, varieties and preparation methods differ. When comparing packaged foods, check whether the nutrition information is per serving or per 100 grams, then relate it to the amount you actually eat. We are not estimating protein grams from a photograph.

Protein powder is one possible supplement, but performance supplements cannot replace a balanced diet. [3] Whether you need one depends on your overall intake and circumstances—not simply on seeing someone else use it.

Today’s task: name one protein source in your next meal. Choose around your preferences, budget and allergies, and follow any individual dietary advice already given by your healthcare team. Is your usual choice tofu, eggs, fish or something else?

Sources / 資料來源

1. Food Standards Scotland — How to use the Eatwell Guide
2. NHS — Eating a balanced diet
3. NIH ODS — Exercise and Athletic Performance

Checked: 2 November 2026