Name: 蛋白質無處不在，成為一種新的文化痴迷。我們到底需要多少蛋白質？ (Protein is everywhere amid a new cultural obsession. How much do we really need?)
Uploaded: 2025-08-31T15:28:09.000Z
Duration: 8 min 29 s

程度副詞

It used to be that only fitness buffs and bodybuilders thought about how much protein they were getting, but now everybody seems to be looking for more of it in their diet, and just about every food product has added protein, from pancakes to popcorn, from crackers to pasta.

過去，只有健身愛好者和健美運動員才會考慮攝入多少蛋白質，但現在似乎每個人都希望在飲食中攝入更多蛋白質，幾乎每種食品都添加了蛋白質，從煎餅到爆米花，從餅乾到意大利麵。

但我們到底需要多少蛋白質呢？

Each box clocks in at a whopping 25 grams of protein. 52 grams of protein. 140 grams of protein.

每盒高達 25 克蛋白質。52 克蛋白質140 克蛋白質

If you've been online lately, you may have noticed that people are going crazy for protein-packed foods, from television shows like White Lotus, to protein-packed recipe videos on Instagram and TikTok.

如果你最近上網，你可能會注意到，從《白蓮花》等電視節目，到 Instagram 和 TikTok 上的蛋白質食譜視頻，人們都在瘋狂地追捧蛋白質食品。

I found a high-protein dinner that's under 500 calories, 60 grams of protein.

我找到了一種高蛋白晚餐，熱量低於 500 卡路里，蛋白質含量為 60 克。

No one believed me when I said you could get 147 grams of protein by eating two chicken parmesans.

當我說吃兩塊意大利乾酪雞肉就能攝入 147 克蛋白質時，沒人相信我。

The average American overshoots the federal protein recommendation by nearly 50%, and still, more than two thirds of Americans surveyed last year said they are trying to eat more.

美國人的平均蛋白質攝入量比聯邦推薦值高出近 50%，但在去年的調查中，仍有三分之二以上的美國人表示，他們正在努力多吃一些。

Food companies are capitalizing on the growing interest with new products like protein chips and waffles.

食品公司正在利用這種日益增長的興趣，推出蛋白質薯片和華夫餅等新產品。

They're packed with protein and whole grains, yet they still taste amazing.

它們富含蛋白質和全穀物，但口感依然令人驚歎。

The size of the protein supplement market is expected to more than double in the next seven years.

預計在未來七年內，蛋白質補充劑市場的規模將增長一倍多。

Scientific research is not keeping pace with its popularity.

Some studies have shown certain people could benefit from more protein than federal recommendations, but it isn't always easy to separate the fads from the facts.

一些研究表明，某些人可以從比聯邦建議更多的蛋白質中獲益，但要區分流行與事實並非易事。

Here to help us untangle it all is Alice Callahan.

愛麗絲-卡拉漢將幫助我們解開這一切。

She covers nutrition and health for the New York Times.

她為《紐約時報》報道營養和健康方面的內容。

愛麗絲，非常感謝你參加我們的節目。

首先，讓我們瞭解一下基本知識。

What does protein do for us, and what happens when we don't get enough of it?

So protein is a super important essential nutrient.

是以，蛋白質是一種超級重要的必需營養素。

You need protein to make these molecules in your body that help you digest food and fight infections, and create the structures in your body like your muscle and your tendons and your bones and your skin.

你需要蛋白質來製造體內的這些分子，它們能幫助你消化食物、抵抗感染，並在體內形成肌肉、肌腱、骨骼和皮膚等結構。

So if you're not getting enough protein, a lot of those systems will start to break down.

是以，如果蛋白質攝入不足，很多系統就會開始崩潰。

You might get sick more easily, or you might find that your nails are more brittle, and you might notice that you start to feel weaker, and your muscles kind of waste away.

你可能會更容易生病，或者你可能會發現自己的指甲更脆了，你可能會發現自己開始感到虛弱，肌肉也開始萎縮。

You've written about how protein seems to have taken on this type of cultural currency.

你曾寫道，蛋白質似乎已成為一種文化貨幣。

You know, if you go on Instagram or TikTok, at a certain point you're liable to see somebody talking about the benefits of protein in your diet.

要知道，如果你上 Instagram 或 TikTok，你很可能會看到有人在談論飲食中攝入蛋白質的好處。

Is this just the latest nutrition fad, like low carb, low fat, or is there something else going on here?

這只是最新的營養時尚，就像低碳水化合物、低脂肪一樣，還是另有隱情？

你知道，我認為這在某種程度上是一種時尚。

It's the hot topic in the nutrition conversations right now, for sure.

毫無疑問，這是目前營養話題中的熱門話題。

And if you've watched nutrition conversations, as I have over decades, you know, you don't think that things do kind of rise and fall in interest.

如果你像我一樣觀察了幾十年的營養學對話，你就會知道，你不會認為事情的興趣會有起伏。

I think part of what's going on, though, is that there's a lot of interest in the importance of building and maintaining strong muscles right now.

不過，我認為現在的部分原因是，人們對鍛鍊和保持強健肌肉的重要性產生了濃厚的興趣。

And so I think we're appreciating that, you know, especially as we grow older, we want to stay really strong, and that's good for our metabolic health, and good for preventing injury.

是以，我認為我們應該認識到，尤其是隨著年齡的增長，我們希望保持強健的體魄，這對我們的新陳代謝健康和預防受傷都有好處。

And so we're seeing more emphasis on strength training, and I think part of that kind of leads to this natural question, like, should we all be eating protein like bodybuilders?

是以，我們越來越重視力量訓練，我認為這部分導致了一個自然而然的問題，比如，我們是否都應該像健美運動員那樣吃蛋白質？

And of course, this interest is just amplified on social media, you know, standard nutrition advice, like eat lots of fruits and vegetables and balanced meals every day is just not that interesting.

當然，這種興趣在社交媒體上被放大了，你知道，標準的營養建議，比如每天吃大量的水果、蔬菜和均衡的膳食，並不那麼有趣。

It doesn't get picked up on social media algorithms, but really prescriptive and kind of extreme advice about protein, like eat a gram of protein for every pound of body weight, or 30 grams within 30 minutes of waking up in the morning, like these kinds of messages definitely, like, tap into the algorithm and get amplified online.

它不會被社交媒體算法選中，但關於蛋白質的真正規範性和極端建議，比如每磅體重吃一克蛋白質，或早上起床後 30 分鐘內吃 30 克蛋白質，這類資訊肯定會被算法選中並在網上放大。

And of course, the federal recommendation for protein, daily protein intake, is 0.36 grams per pound of body weight.

當然，聯邦推薦的蛋白質（每日蛋白質攝入量）是每磅體重 0.36 克。

A lot of the advice you find online is for more than that, including from mainstream nutrition experts.

你在網上找到的很多建議都不止這些，包括主流營養專家的建議。

Here's what Secretary of Health and Human Services Robert F.

以下是美國衛生與公眾服務部部長羅伯特-F.

Kennedy Jr. had to say about it recently in terms of changing those guidelines.

小肯尼迪最近就改變這些指導方針發表了看法。

Our agencies are about to release new dietary guidelines in the next several months.

我們的機構即將在未來幾個月內發佈新的飲食指南。

There's a tremendous amount of emerging science that talks about the need for more protein in our diet.

大量新興科學都在談論我們的飲食中需要更多的蛋白質。

Is it indicating that we need more protein in our diet?

這是否說明我們的飲食中需要更多的蛋白質？

As a whole, I would say we don't have enough of, like, really high-quality clinical trials to give really solid numbers to people.

總體而言，我認為我們還沒有足夠的、真正高質量的臨床試驗來為人們提供真正可靠的數據。

The current guideline gives you an amount that you need to meet your body's basic needs, and then it goes up from there for growing children, if you're pregnant, if you're breastfeeding.

目前的指南給出了滿足人體基本需要的攝入量，而對於正在成長的兒童、孕婦和哺乳期婦女來說，攝入量會隨之增加。

I think beyond that, the context really matters.

我認為，除此之外，背景真的很重要。

If you are building muscle, you probably would benefit from consuming, you know, maybe 50% more than that federal recommendation.

如果你正在鍛鍊肌肉，你可能會從攝入量中受益，你知道，可能比聯邦建議的攝入量多 50%。

Older adults also may benefit from consuming a little bit more.

It would be great, I think, to have kind of more consensus guidelines around these different scenarios with protein, but the challenge is, like, how, you know, what is the quality of evidence to put behind those guidelines?

我認為，如果能圍繞蛋白質的不同應用場景制定出更多的共識指南，那將是一件好事，但面臨的挑戰是，這些指南背後的證據品質如何？

So it is a very confusing space right now, but I think in general, the federal recommendation gives you a really good starting point, and it can be reasonable in different scenarios to increase a little bit from there.

是以，現在這個領域非常混亂，但我認為，總的來說，聯邦的建議給了你一個非常好的起點，在不同的情況下，在此基礎上增加一點也是合理的。

You probably don't need as much as you're hearing from a lot of influencers online, though.

不過，你可能並不需要像從網上很多有影響力的人那裡聽到的那樣多。

We're seeing all different types of foods enter the market, marketed as protein cereals, even protein candy.

我們看到各種不同類型的食品進入市場，它們被稱為蛋白質穀物，甚至是蛋白質糖果。

Of course, protein powder has been around a long time.

Is there any data on the qualitative difference between getting your protein from some of these more processed products versus whole foods like, you know, animal protein or plant based protein?

是否有數據顯示，從這些加工產品中獲取蛋白質與從動物蛋白質或植物性蛋白質等全食物中獲取蛋白質之間存在質的區別？

So, you know, this came up over and over again, when I talked to experts about protein, it's really best if you can get your protein from whole foods like beans, lentils, nuts, seeds, lean meats, fish, dairy products.

所以，你知道，當我和專家們討論蛋白質時，這個問題反覆出現，如果你能從豆類、扁豆、堅果、種子、瘦肉、魚類、乳製品等全食物中獲取蛋白質，那就真的是最好不過了。

All of those foods just come with a bunch of other nutrients like vitamins and minerals and antioxidants.

所有這些食物都含有大量其他營養物質，如維生素、礦物質和抗氧化劑。

And they come in that unprocessed form, which allows us to digest them a little bit more slowly, we get all the value of fiber from the plant foods that helps with gut health.

它們以未經加工的形式出現，讓我們的消化速度更慢一些，我們從植物性食物中獲得了所有纖維的價值，有助於腸道健康。

You know, you can supplement around the edges, I think with protein powders or bars, they come with some convenience, but for the most part, you want to try to follow a diet where you're meeting your protein needs with whole foods.

你知道，你可以補充一些邊角料，我認為用蛋白粉或蛋白棒，它們會帶來一些方便，但在大多數情況下，你要儘量遵循一種飲食習慣，即用全食物來滿足你對蛋白質的需求。

But are there any risks with focusing too much on protein and maybe excluding other types of foods from your diet?

但是，過於注重蛋白質，可能會將其他類型的食物排除在飲食之外，這樣做會有什麼風險嗎？

Yeah, I think that's the greatest concern that I heard from experts.

是的，我認為這是我從專家那裡聽到的最大擔憂。

When I was reporting on this issue, not so much that focusing on protein comes with medical risks for most of us, it's totally fine.

我在報道這個問題時，並沒有說注重蛋白質會帶來醫療風險，對我們大多數人來說，這是完全沒問題的。

But there is a risk that we may miss out on other healthy foods, like fruits and vegetables and whole grains.

但是，我們有可能會錯過其他健康食品，如水果、蔬菜和全穀物食品。

And, you know, when you look at all of the ways that we could improve the American diet, protein is probably not the place to put our focus.

而且，你知道，當你審視所有可以改善美國人飲食的方法時，蛋白質可能並不是我們應該關注的地方。

Like 95% of Americans don't get enough fiber, for example.

比如說，95% 的美國人沒有攝入足夠的纖維。

And so if you're just focused on, you know, cottage cheese and chicken breast, you're not going to get that fiber that's so important for gut health and also for preventing heart disease and type two diabetes.

是以，如果你只專注於，你知道的，鬆軟乾酪和雞胸肉，你就無法攝入對腸道健康以及預防心臟病和二型糖尿病非常重要的纖維。

So I think that's the main thing is just you want to try to stay balanced and putting too much focus on any one nutrient, you're probably going to lose out somewhere else.

是以，我認為最重要的一點是，你要儘量保持平衡，過於關注某一種營養素，很可能會在其他方面有所損失。

愛麗絲-卡拉漢（Alice Callahan）與《紐約時報》。

字幕列表影片播放

蛋白質無處不在，成為一種新的文化痴迷。我們到底需要多少蛋白質？ (Protein is everywhere amid a new cultural obsession. How much do we really need?)

process

context

appreciate

diabetes