What is
protein ?
Without which it is impossible to survive and these elements
are known as proteins. Protein is second in the body after water. In fact,
protein is highly important in human nutrition.
These contain a mixed organic mixture of carbon, hydrogen, oxygen, nitrogen, and sulfur. Some proteins contain phosphorus, iron, iodine, copper and other abiotic elements. Proteins contain nitrogen, so they are different from carbs and fats. Proteins are made from small units called amino acids.'
There are
three types of proteins
Complete proteins - This type of protein rich food contains
all the essential amino acids. Complete proteins are mostly found in animal
products or foods such as meat, dairy products and eggs etc.
Incomplete proteins - Protein or protein-rich foods that
lack at least one or more essential amino acids are called incomplete proteins.
Proteins from all plants are incomplete proteins, such as pea beans, nuts and
some grains.
Complementary proteins - Complementary proteins are made by
mixing two or more foods with incomplete proteins. They can be used to supply
complete protein. For example rice and beans or bread with peanut butter are
included.
Functions
of proteins
Protein is a very important and useful element for the body.
This element not only of the body
It is necessary for construction and growth, but also for
the maintenance of the body, its special importance
Protein's usefulness and need for the body starts from the
'gland' of the animal.
And as long as the body remains, the need for some amount of
protein remains.
1 .Useful for the
growth and development of the body - Protein for the growth and development of
the body.Important place. As
the body develops from the embryo itself, more and more protein is
required in
2. Useful for the
compensation and maintenance of the body - continuous breakdown in the cells of
our body this happens, so
compensation is necessary. Protein is helpful for this compensation of the body.
this Repairs the
formation of new fibers of the body and broken cells, so if the body gets
hurt, cuts or burns accidentally, then it is necessary for the body to be
healthy again.Additional amounts
of protein are required. Stop blood flow Protein is also
helpful. Our blood contains a protein called fibrin that makes a blood clot,As a result, blood
flow stops.
3.Useful for energy
production in the body - also for the production of energy required in the body
Protein is useful.
One gram of protein produces 4 calories of energy. When the body has enough
Fat and carbs are
not obtained, then the body gets energy and strength from protein.
4. Useful for building enzymes and
hormones - for the body to function properly
Enzymes and
hormones have special significance. Protein-specific in the manufacture of
various enzymes and hormones
It is helpful in
appearance. Useful for the body, also in the manufacture of various nitrogenous
compounds
Protein is
helpful.
5. Useful in
generating anti-disease ability - the body keeps on attacking various diseases,
But the body
remains healthy due to its natural anti-disease ability. Protein in the body
Play an important
role in generating and maintaining the immunity potential.
6.Helpful in various actions -
Protein is also helpful in various important functions of the body.
It helps to smooth
the flow of blood. Balance the blood organization of the body
Protein is helpful
in keeping.
In fact, protein is such an element that makes the body's
growth, development, growth from start to finish.
And it is useful and necessary for maintenance in various
ways.
Deficiency of protein
Eating is not only enough for better health and health, but
it is also very important to have nutrition in it. Protein and other nutrients
are essential for the body. Due to lack of protein, you may face health related
problems, know which are those problems –
1 Not taking enough protein reduces the build-up of fluid in
the joints, which reduces flexibility and increases stiffness in the muscles
along with stiffness in the joints.
2 The lack of protein in the body reduces the number of
white blood cells and hemoglobin may also be reduced. Due to these reasons your
immunity is also low.
3 Protein deficiency causes low blood sugar level, which
causes problems such as tiredness as well as physical weakness. Apart from
this, lack of protein can also cause you to feel hungry again and again.
4 Protein is also very important for your beauty. If the
right amount of protein is not taken, then it also has a negative effect on
your hair and nails.
5 If you are getting sick again and going through the
problem of physical pain, then it can also be due to lack of protein, because
this is also a big reason for your immunity decrease.
Why is
protein important ?
The work of protein is to repair the breakdown of the body.
It helps in making cells in the body as well as rebuilds the broken fibers. It
plays its important role in body building and makes digestive juices. Please
tell that nails and hair are made of protein. In this case, protein is also
necessary to make them strong.
Protein
intake per day./how much protein per day
*MALE
|
RECOMMENDED FOR DAILY INTAKE PROTEIN(FOR AVERAGE
AGE WEIGHT)
|
SPECIFIC INTAKE RECOMMENDED FOR PER KG OF BODY
WEIGHT
|
14-18 YEARS
|
65g
|
0.99g/kg
|
19-70 YEARSS
|
65g
|
0.84g/kg
|
70 AND ABOVE
|
81g
|
1.07g/kg
|
*FEMALE
|
RECOMMENDED FOR DAILY INTAKE PROTEIN(FOR AVERAGE
AGE WEIGHT)
|
SPECIFIC INTAKE RECOMMENDED FOR PER KG OF BODY
WEIGHT
|
14-18 YEARS
|
45g
|
0.77g/kg
|
19-70 YEARS
|
46g
|
0.75g/kg
|
70+ YEARS
|
57g
|
1.07g/kg
|
PREGNANT (18-50 YEARS)
|
60g
|
1.00g/kg
|
LACTATING (18-50 YEARS)
|
67g
|
1.10g/kg
|
It is right to take 0.8 grams of protein daily according to
body weight. That is, if you weigh 60 forts, then you will definitely need 48
grams per day. This will keep you fit. If you go to the gym, then eat 1.5 to 2
grams of protein daily according to your weight.
Rich of
protein food in vegs / source of protein for vegans
1.High Protein Foods Pumpkin Seeds
Half a cup of pumpkin seeds contain plenty of magnesium and
iron in addition to 16 grams of protein, which not only keeps diseases away but
also strengthens hair.
2. Spinach is in the protein foods list
A cup of chopped spinach leaves contains 5 grams of protein.
It also contains iron which is good for your bones and eyes.
3. Tofu is in the protein foods veg list
Those who do not eat non-vegetarian food can complete the
deficiency of protein in the body with tofu. 1 cup of tofu contains 10 grams of
protein. You can eat these foods with antioxidants and apt-functional at
breakfast, lunch and dinner.
4. Quinoa is on the high protein foods list.
Quinoa that looks like grains is best for protein and
magnesium. One cup contains 8 grams of protein. You can also add vegetables to
it and eat it as a snack.
5. Pulses are a protein rich diet
Proteins, vitamins, iron and calcium are found in plenty in
peeled lentils, urad dal, moong dal etc. One cup of lentils has no calories and
19 grams of protein and about 15 grams of fiber.
6.Grams are in protein rich diet list
1 cup boiled chickpeas contains 16 grams of protein, which
gives energy to the body and also fulfills the deficiency of protein. You can
also make a salad and eat it.
7. Protein Foods List in Hindi Brokli
For those who do not consume non-veg, broccoli is also the
best option for protein deficiency. You can eat it as pasta, soup, salad and
pizza or vegetable. 1 cup of broccoli contains 6 grams of protein. Also, you
can also complete 30% calcium deficiency in the body.
8.Asparagus is included in the protein foods list
A cup of asparagus (about 6-8 stalks) contains 5-6 grams of
protein and is also a good source of vitamin B and folate. If you are a
vegetarian, then you can complete the deficiency of protein in the body.
Sources of
protein in non-vegetarian diet
By the way, most non-vegetarian foods are good sources of
protein.
1.Egg
Sunday or
Monday, eat eggs everyday - you must have seen this advertisement on TV.
Although boiled eggs are the best, but you can try omelet, egg fry, egg bhurji
or egg curry - anything you want and taste.
Eggs are the
most important food for body building.
2.Chicken
Chicken
(chicken) is full of protein. Also, it has significantly lower fat than mutton.
It may not be an exaggeration to say that chicken is the best source of
protein.
3.Fish
Fish eaters
are very keen that fish are more healthy than other non-vegetarian diet. And
their gurus are largely based on facts. Fish is not only a good source of
protein, but is also good for your brain and heart.
Conclusion
Without proper protein, no food can be considered complete. Without protein, we cannot even complete our daily work. Protein is very important for people of all ages, from children to old people.
Protein's role is to repair the breakdown of the body. It helps in making cells in the body as well as rebuilds the broken fibers. It plays an important role in body building and makes digestive juices.
As you read in the article above,what is the protein produced and what is its source , we also explained why protein is needed ,we think you must have understood and health and fitness
we request you to take proper amount of protein so that your lifestyle will continue to run normally.
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