Protein is a very important nutrient for our body, but it is very important for you to know when and how much to take it.
The basic structure of our body is made up of small cells i.e. cells, these small cells are made of proteins. Therefore, protein plays a very important role in making the body strong from within and it is one of the most essential nutrients. But taking protein alone does not make a difference, but it is also very important to know which person should take how much protein so that along with fulfilling the needs of his body, he can get benefits.
Why is Protein Important?
18-19% of our body weight is due to protein. Protein works to make our muscles, blood, heart, lungs, cells healthy and healthy. Not only this, it also works to boost our immunity, due to which we are able to fight diseases. It is a micronutrient that is needed by the body to provide energy. That is why we need to take it in sufficient quantity in our diet. But according to a report of the Indian Market Research Bureau, nowadays people have more unhealthy food in their diet and healthy food, in which the amount of protein is decreasing, due to which they are not able to do their daily activities vigorously. which directly affects their productivity. Therefore, do not forget to ignore protein from your diet.
Boost immunity
Everyone is aware that if the immune system is strong then you are able to fight against diseases. In such a situation, protein helps in making antibodies, due to which the body is able to fight any kind of infection. Antibodies are a type of protein in our blood, which works to protect the body from dangerously attacking viruses and bacteria. These foreign substances enter the cells. In such a situation, proteins make antibodies and give a signal to take them out, due to which your body is able to avoid diseases.
Balance the fluid
Protein works to maintain the balance of fluid in the body for the smooth functioning of the body. Proteins called albumin and globulin are present in your blood, which work to balance the body's fluid, but if you do not consume the required amount of protein, then due to less amount of these 2 elements in the body, you You may have to face stomach related problems.
Messenger job
Protein works to transmit information in our body, it works to build healthy cells i.e. cells that recognize viruses and bacteria, so that external elements do not harm the body due to timely signal to the body. Huh. Some proteins carry messages through the blood to cells, tissues, and organs, causing these protein carriers to band off the surface of the same cell that protects the body.
Strengthen bones
Protein is such a nutrient that works to strengthen bones. Due to lack of this in food, you may also complain of osteoporosis. Protein bones, ligaments and connective tissues Works to keep it healthy. Due to the lack of protein in the growing age, due to the fracture of the hip and weakening of the bones, they start breaking easily. Therefore it is necessary to consume this.
For proper growth
The body needs protein for growth and repair of tissues. Normally, the body uses protein to build and repair tissues. In some special situations, such as pregnancy, breast-feeding, if there is a disease, then it starts using protein in excess, for which there is a need to increase the intake of protein in its diet.
Carrier of nutrients
Transport proteins work to move substances in and out of cells through blood vessels. The substances that are transported through these proteins include vitamins, minerals, blood sugar, oxygen, cholesterol, etc., which work to meet the nutritional needs of the body. For example, hemoglobin is a type of protein that carries oxygen from the lungs to the tissues. Similarly, lipoproteins work to transport other fats to the blood.
Helpful in reducing weight:-
Proteins work by boosting your metabolism and changing certain types of weight-regulating hormones. Actually, our brain keeps giving us signals that when and how much we have to eat, but when the balance of these hormones starts deteriorating then we do not understand how much we have to eat.In such a situation, consuming a high amount of protein works to keep your stomach full for a long time by controlling the hunger hormones in the body, due to which your body also gets the necessary nutrients and you can avoid overeating. Also avoid Habit.
How much protein do you need daily
Adult men, women and the elderly:-
You should take protein at the rate of 1 gram per kilogram of body weight every day, for example, if your weight is 60 kg, then you have to take 60 grams of protein daily.
Pregnant women according to 1 gram per kilogram body weight. Apart from this, for 23 grams of body growth, lactating mothers should be given 19 grams along with 55 grams. According to 1.1 grams per kilogram body weight to the 0-6 month old baby.
According to 1.6 grams per kilogram body weight to a 6-12 month old child.
A child of 1-3 years should take 17 grams of protein,
A child of 4-6 years should take 20 grams of protein.
A child of 7-9 years should take 29.5 grams of protein.
A boy of 10-12 years should take 40 grams of protein.
A girl of 10-12 years should take 41 grams of protein.
A boy of 13-15 years should take 54 grams of protein, a girl of 13-15 years should take 52 grams of protein.
A 16-17 year old boy should take 61 grams of protein, a 16-17 year old girl should take 55.5 grams of protein,
How much protein from which sources:-
Pulses:-
Pulses have very little fat content and are rich in protein. That's why you should include pulses in your meal daily. You get 7 grams of protein from one bowl of lentils.
Eggs:-
Whether you eat boiled eggs or make an omelet, they are rich in vitamins, minerals and proteins. You get 10 grams of protein from 2 boiled eggs.
Chicken:-
If you want to build muscle and gain weight If you are thinking of reducing it, then chicken is the best option. It is protein rich. If you eat 2 pieces of chicken, then you get 22-25 grams of protein from them.
Fish:-
Seafood is an excellent source of protein, as it is low in fat and considered a good source of omega 3 fatty acids. If you consume fish even in small amounts, then you get 15-18 grams of protein from it.
A kind of cheese:-
Apart from being high in protein, paneer and tofu are also a source of many nutrients such as calcium, vitamin B-12 and iron. If you include 100 grams of paneer in your diet, then you get 8-9 grams of protein from it.
Milk:-
Milk contains high quality protein, which contains all the essential amino acids. If you drink 1 glass of milk, then you get 8-9 grams of protein from it, as well as the need of amino acids of the body is also fulfilled.
Curd:-
Yogurt is probiotic and is a good source of protein. It is easily digestible as compared to milk. If you consume a bowl of curd daily, then you get 5-6 grams of protein from it.
Sprouts:-
It has been proved in many studies that sprouts help in increasing the protein current. It contains a lot of amino acids, as well as it is easy to digest. You will get 9 grams of protein from a bowl of sprouts.
Gram flour:-
Besan is protein rich as well as it pacifies the appetite, which helps in staying fit. You get 9-10 grams of protein from 2 gram flour cheelas.
Makhana:-
They are rich in protein and very low in fat, as well as keep your tummy full for a long time, which helps you in reducing weight. You get 5-6 grams of protein from a handful of makhanas.
Roasted Chickpeas:-
Being protein rich, chickpeas are a good source of fiber. They are also considered good for heart health. You can take 10 grams of protein from a bowl of roasted chickpeas.
Rajma and Chole:-
Along with protein, they are a good source of copper, iron. Along with keeping blood sugar in check, they also work to boost your immunity. You get 7 grams of protein from one bowl of this.
Bread:-
Roti is not only high in kaas, but it also contains protein and fiber. If you eat 2-3 rotis, then you will get 8 grams of protein from them. It is also important to know how much energy and protein you are taking in a day according to the meal, menu and quantity.
Bed tea
From 1 cup of tea, you get 0.7 grams of protein as well as 53 Kcal.
Biscuit:-
With 2 pieces of biscuits, you get 0.8 grams of protein as well as 44 Kcal.
Breakfast:-
Along with getting 7 grams of protein from 200 ml of milk, 122 Kcal is available.
Protein:
30 grams of protein gives 5.49 grams of protein and 80 Kcal.
Fruits:
100 grams of fruits gives 5.49 grams of protein and 50 Kcal.
Cereloc:
30 grams of cereloc gives 2.2 grams of protein and 100 Kcal.
Mid Meal:
With 200 ml of liquid, you get 0.9 protein as well as 50 kcal.
Lunch:
80 grams of roti provides 9.6 grams of protein as well as 302 Kcal.
Rice:
Along with getting 2.7 grams of protein from 40 grams of rice, 138 Kcal is available.
Daal:
Along with getting 7.8 grams of protein from 30 grams of pulses, 100 Kcal is available.
Vegetables:
200 grams of vegetables provide 0.4 grams of protein as well as 40 Kcal.
Paneer:
Along with getting 8-9 grams of protein from 100 grams of cottage cheese, 80 Kcal is available.
Salad:
Along with getting 0.4 grams of protein from 100 grams of salad, 40 Kcal is available.
Curd:
80 grams of curd provides 57 Kcal along with getting 5.1 grams of protein.
Evening tea:
One cup of tea provides 53 Kcal along with getting 0.7 grams of protein.
Biscuits / Snacks:
2 pieces of biscuits provide 0.8 grams of protein as well as 44 Kcal. These calories become 150 from snacks.
Soup in the evening:
200 ml of vegetarian soup provides 0.9 grams of protein as well as 40 Kcal.
Dinner:
80 grams of roti provides 9.6 grams of protein as well as 302 Kcal.
Rice:
Along with getting 2.7 grams of protein from 40 grams of rice, 138 Kcal is available.
Pulses:
Along with getting 7.8 grams of protein from 30 grams of pulses, 100 Kcal is available.
Vegetables:
Along with getting 0.4 grams of protein from 200 grams of vegetables, 40 Kcal is available.
Salad:
Along with getting 0.4 grams of protein from 100 grams of salad, you get 40.
Curd:
80 grams of curd provides 57 Kcal along with getting 5.1 grams of protein.
After dinner:
200 ml of milk provides 7 grams of protein as well as 122 Kcal.
Thank you for reading. Use this process in your daily life.