Sources of Protein
Protein sources |
Protein.
Protein is one of the three macronutrients necessary for our
body. The other two macronutrients are fats and carbohydrates. It is a
macronutrient that is necessary for building muscle mass. Protein is very
important to give strength to our body. There are very small cells in our body
and every cell has many types of proteins. Protein is made up of amino acids
and there are about 20 types of amino acids.
Protein is found in large amounts in non-vegetarian
substances, but there are also some vegetarian food such as milk, yogurt, by
which we can fulfill our body's protein requirement.
Types of
Proteins.
There are
three types
- Complete Protein: Proteins that contain all types of amino
acids. It is mostly found in non-vegetarian substances such as mass, eggs.
- Incomplete protein: Proteins that have only 1 amino acid. It
is found in green vegetables like legumes etc.
- Complementary protein: 2-3 different types of food which
contain different types of amino acids and mixed with these, our body gets the
required amount of protein.
Required Protein Amount
How much protein you should take in a day depends on many
things like your body weight. Expert believes that you should take 0.8 grams of
protein per kilogram according to your weight. And according to this, the daily
intake of protein should be something like this.
Protein Chart |
What happens when protein deficiency occurs?
- When there is a deficiency of protein, the energy in the body starts decreasing.
- Hair loss starts.
- Nails become weak.
- Weight loss starts.
- Feeling weakness.
- Injuries or wounds do not heal quickly.
- Slipping Disorder.
- Problems like headache are symptoms of this deficiency.
High Protein Food.
Kidney Bean (Rajma) |
Rajma
Protein content: 6 grams (per 100 grams)
Rajma is
very beneficial not only for taste but also for health. Protein is found in
plenty in Rajma. Rajma also serves as a meat substitute for vegetarians.
Rajma is
easy to cook and also rich in protein.
You can eat Rajma with bread, rice,
salad or soup as per your wish.
lentils.
Protein
quantity - 6.8 grams (per 100 grams)
Lentils are
preferred all over the world. Protein is found in plenty in lentils. Be it any
lentils like arhar, moong, lentils, gram, urad, they all have high protein
content. Pulses are considered a treasure of protein.
You can use
dal in a delicious soup or on top of rice with onion and carrot. Each serving
contains an enormous amount of 12 grams of protein.
Soy Milk Protein |
Milk or soy protein.
Protein
quantity - 4 grams (per 100 grams)
Milk is a
very good source of protein. If your body is deficient in protein, milk can be
a very good option for you. You get plenty of protein by drinking a glass of
hot milk every day. (Benefits of drinking milk)
Milk is
also considered a balanced diet. Soy milk also caters to protein deficiency. If
you want to drink less fat milk then soy milk is beneficial for you. It also
helps in weight control.
cheese |
Cheese or tofu.
Protein
content: 11 grams (per 100 grams)
Eating
cheese regularly, our body gets enough protein. You can also eat raw cottage
cheese or it is also used in vegetable making or sandwiches.
Also, tofu
with many properties also contains protein. Tofu can be used by frying, baking
with barbecue sauce, or grilled.
You can
wrap it in your favorite marination or spices. Be sure to choose strict or
extra-strict tofu to prepare a diet that appeals to the heart.
Peanut butter |
Peanut butter.
Protein
content: 25 grams (per 100 grams)
Peanut
butter has high protein content. It is delicious as well as nutritious. Peanut
butter is also rich in vitamin B6, potassium, fiber, magnesium.
Peanut
butter does not harm in any way. If you consume it regularly, then the
deficiency of protein as well as other nutrients in your body is complete.
Peanut butter is always considered a good snack.
White Egg |
Egg protein.
Protein
quantity - 13 grams (per 100 grams)
Eggs are
considered the best source of protein. You must include eggs in your diet.
Those who lack protein in their body. Most doctors recommend eating eggs to
such patients.
As soon as
the name of the protein comes, the name of the egg comes first in anyone's
mind.
Eggs
contain many nutrients along with protein which are quite beneficial for the
body. Protein into the white part of the egg.
Spinach |
Spinach.
Protein
content: 3 grams (100 grams)
Spinach is
counted among the most nutritious vegetables. Spinach is a good source of
protein. Make vegetables whether spinach or drink spinach juice. Spinach in all
forms works to deliver protein to the body.
Spinach
also contains a lot of nutrients along with protein. Spinach is very beneficial
for children and adults as well as pregnant women. It also greatly benefits the
unborn child.
Chicken Meat |
Chicken Meat.
Protein
quantity - 25 grams (per 100 grams)
Non-vegetarians
also have chicken as a good protein substitute. Chicken is found in high
amounts of protein. Which is very beneficial for your body.
Protein is
very important for the development of our body as well as muscles. According to
the RDA of the United States Department of Agriculture (USDA) protein, you need
0.8 grams of protein per day according to your body weight.
For
example, if you weigh 60 kilos, then you will need 48 grams (60 X 0.8) of
protein per day.
wheat Flour |
Wheat flour.
Protein
quantity - 14 grams (per 100 grams)
Wheat flour
contains healthy protein. So that you can eat it everyday. Wheat deficiency is
the highest protein in the world.
A protein
called gluten is found in wheat. Two breads that will give your body 5.2 grams
of protein. It is not necessary that wheat be eaten only as bread. You can also
use biscuits or bread made of wheat for the protein you get from wheat.
seeds |
Seeds.
Protein
quantity - 21 grams (100 grams)
Seeds of
sunflower, sesame and pumpkin, etc. are rich in protein, iron and omega 3 fatty
acids. You can sprinkle some chopped fruits as well as some seeds in oatmeal or
serial.
You can
also prepare a nutritious snack by mixing different types of fruits, nuts and
seeds. Protein is found in abundance especially in sunflower seeds. By eating
this, protein is supplied in our body.
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