INTRODUCTION
Protein hamare sharir ke liye bahut zaroori nutrient hai. Body ki muscles growth and overall growth ke liye. Lakin badi samasya to ye hain Hame pta hi nhi hota ki konse foods me jyada protein hota hai or kisme kam. jiski wajah se aaj india me bhi ye problem sabhi ko hain ko baccho se lekker bado tak sabhi ke aahar me protein kam hone ki wajah se body ki growth acche se nhi ho Pati Bahut se log ye nahi jaante ki protein kaha se mile aur kitni matra me lena chahiye. Is article me hum protein ke best veg aur non-veg sources, daily requirement aur supplement ke bare me simple language me samjhenge. Daily Protein Requirement
Example:
Normal adult: 50–60 gm
Gym person: 70–100 gm
Muscle gain: 1.2–1.6 gm per kg body weight
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■ Protein ke best sources
■ mainly protein hum 3 types se consume kar sakte hai
1. Vegetarian foods se
2. non- Vegetarian food se
3. Supplement se
■ Top Veg Food of Protein
Vegetarian foods me bhi bahut se aise options hote hain jisme high protein hota hai. In foods ko daily diet me include karke aap apni protein requirement easily complete kar sakte ho.
• OATS
• MUSLI
• MILK
• CURD
• PANEER
• SOYABEAN
• DALLS (LANTILS ALL TYPES)
1 Moong dal
2 channa Daal
3 Lobia
4 Rajma
5 Choole
6 black chanaa
▪︎ NUTS
1 BADAM
2 PEANUT
3 WALLNUTS (AKHROTH)
▪︎ SEEDS
1 chia SEED
2 flex SEED
■ ye sabhi wo veg sources hai jinme sabse jyada protein paya jata Hai isliye apni better health growth ke liye vegetarian logon ko apne daily routine food in sabhi foods ko include krna chaiye. Aaj Ka lifestyle itna busy hota hai log apni health and food par dhyan hi nhi dete jisse body ka daily required protein Poora nhi ho pata.
Healthy breakfast oats and musli
Non-vegetarian foods protein ke sabse rich sources me se ek hote hain. Inme high quality protein hota hai jo muscles aur body growth ke liye bahut effective mana jata hai.
● CHIKEN
● FISH
● EGGS
● MEAT
Non veg logo ke liye protein foods kam jarur hote hain Lekin in sabhi food me itna jyada protein hota ki body ka daily required protein Pura ho jata hai. Lakin vegetarian logo ko protein intake Pura krne ke liye jyad calories leni Padti hai. Jisse muscles growth ke bjay fat gain ho jata hai. Isliye veg ho ya non-veg Protein food ke option to sabhi ke pass Lekin fir bhi jyadatar log apne body ki required protein intake ko Pura nhi kar pate hain. Kafi trah ki health problems hoti jaise body growth ruk jana ya kam hona. Gym ya workout me itni mehnat krne ke bad bhi best results na milna etc.
Tabhi ek source our hota hai supplement ka jo hamari body ki protein ki requirement puri kr deta ho body and muscles growth achi trah ho Paati hai.
■ PROTEIN SUPPLEMENT
PROTEIN SUPPLEMENTS
Protein supplements Bahut jaruri ho jata hai khaskar un logon k liye jo workout krte muscle growth ho ya fat lose Agar aapka daily protein natural food se complete nahi ho pata, to aap supplement ka use kar sakte hain. Or protein supplements se body ki protein requirement puri ho jati hai Aur fir muscle build krna ho ya fat lose goal asani se Pora ho jata hai.Lakin bhut log protein ka naam se confuse ho jate hai ki konsa protein leTo aap niche diye link se buy kar skte haiJo ki ek accha brand ,budget me hai Or results bhi kafi acche hai.
Conclusion:
Protein hamare sharir ke liye bahut hi zaroori nutrient hai. Chahe aap vegetarian ho ya non-vegetarian, protein ke kai natural sources available hain.Balanced diet ke sath agar zarurat ho to supplement bhi use kiya ja sakta hai.
Healthy body ke liye:
✔ Sahi protein source chune. Sahi protein sources choose karke aap apni health, muscle growth aur energy level ko naturally improve kar sakte ho.
✔ Regular water piye
✔ Overdose na kare