這些跡象表明你攝入的蛋白質還不夠大綱

They don't call protein one of "the building blocks of life" for nothing. This macronutrient makes up the major component of all our cells and provides the essential amino acids that keep our bodies up and running. Problem is, some of us aren't getting as much of it as we should be.

人們將蛋白質稱作"生命的基石"之一併不是毫無來由的。這一常量營養素是人體所有細胞的主要成分，提供人體所需的氨基酸（保持身體正常運轉）。問題是，有些人攝入的蛋白質還不夠。

A true protein deficiency is very rare in the United States-though it can be seen in people who have anorexia, cancer, or, in the case of severe malnutrition, undiagnosed Crohn's disease-but sometimes, vegans or people who follow a raw food diet could find themselves running a little low, says Leslie Bonci, a nutritionist, owner of Active Eating Advice, and nutrition consultant for the Kansas City Chiefs.

在美國，真正缺乏蛋白質的案例十分罕見--儘管厭食症、癌症或嚴重營養不良、未確診的克羅恩病的患者會發生這一情況--但有時候，素食者或生吃食物的人羣也會發現自己攝入的蛋白質含量較低，Active Eating Advice的所有者、Kansas City Chiefs的營養顧問萊斯利·邦思營養師說道。

"We have all these plant-based foods in the marketplace, but [in terms of protein], they're not all created equal," Bonci explains. Take milk, for example: One cup of 1% cow's milk contains about 8.5 grams of protein, while a cup of almond milk only contains just 1 gram.

"市場上有很多植物性食物，但就蛋白質而言，它們的成分並不均等，"邦思解釋道。以牛奶爲例：一杯1%濃度的牛奶含有約8.5克蛋白質，而一杯杏仁奶僅含1克。

1. You're prone to stress fractures

1. 你很容易患應力性骨折

Your bones need more than just a healthy dose of calcium-they also need enough protein, too. That was the conclusion from a 2018 research review from some of the world's leading osteoporosis foundations, which found that eating a protein-rich diet can help protect your bones.

健康的骨骼不僅需要攝入足量的鈣元素--而且還需要足量的蛋白質。一些世界領先的骨質疏鬆症基金會於2018年寫了一篇研究綜述，綜述發現瞭如是結論，吃富含蛋白質的飲食有助於保護骨骼。

When we aren't getting enough protein to fuel our organs and brain, our bodies borrow from other areas, including the storages in our skeletal muscle tissue, says Bonci. Without the support of strong skeletal muscle tissue, our bones are more susceptible to injures like fractures.

當我們沒有攝入足夠多的蛋白質來爲器官和大腦供給能量時，我們的身體會從其它地方借用蛋白質，包括骨骼肌組織中存儲的蛋白質，邦思說道。失去強有力的骨骼肌組織的支撐，我們的骨骼就更易受到骨折等傷害。

2. Your hair and nails look brittle

2. 你的頭髮和指甲看上去很脆弱

Because protein is an essential part of your hair and nails, your nails can feel softer and your hair can become more brittle over time, says Bonci. "The hair can lose some of its luster, and may not be quite as thick as it used to be," she explains. "It may also start to split."

因爲蛋白質是頭髮和指甲的重要組成部分，所以隨着時間的推移，你的指甲會變軟、頭髮也會更脆弱，邦思說道。"頭髮會漸漸失去光澤，可能也不如以前那般濃密，"她解釋道。"可能會開始分叉。"

After a few months of not eating enough protein, you may also experience some hair loss, according to the American Academy of Dermatology.

連續幾個月沒有攝入足夠的蛋白質之後，你可能會開始脫髮，美國皮膚病學會表示。