Top 14 Shakahari Protein Ke Source

protein food vegetarian source

Protein humare shareer ki cells ko bachate hain aur unki marammat karte hain.

Alag-alag tarah ke amino acids alag-alag tarah ke protein banate hain. yeh  skin, blood, muscles aur bones ki cells ke vikas ke liye bahut jaroori hote hain.

Protein food  badhte bachchon ke liye bahut necessary hai jo unki acchi growth me help kerta hai.

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Ek research ke anusaar 1-3 saal ki age ke beech ke bachchon ko 13 gram protein daily khana chahiye, 4-8 saal ke bachchon ko 19 gram,9-13 varsh ke bachchon ko 34 gram aur 14-18 age ki ladkiyo ko 46 gram aur ladkon ko 52 gram protein ka roj sevan karna chahiye.

Protein ke Source (Protein Source)

Agar aap shakahari hai to aaj hum aapko kuchh aise aahar batane ja rahe hain jo protein ke achchhe source hain.

1. Matar (Peas) :

Matar me fiber aur protein prachur matra me paya jata hai jo aapko pet ke cancer se bachata hai.

Yahi nahi matar me Potassium aur megnissium dono prachur matra me hote hai.

Ye dono hi minerals shareer ke liye jaroori hai. inme Vitamin C bhi paryapt matra me hota hai.

2. Oats :

Oats me fat kam matra me aur protein adhik matra me hota hai .ise aap breakfast me khichri ya oats dosa ke roop me kha sakte hain.

100 gram oats me 16.9 gram protein, 66 gram cabohydrate, 7 gram fat hota hai.

3. Rajma :

Raajma Bharat me khaya jane wala protein ka sabse uttam source hai. pakaane me aasan bhi aur protein se bharpoor bhi.

Apni ichchha ke anusar aap Rajma ko roti ke sath, Rice ke sath ya soup me daalkar kha sakte hain.

4. Nuts :

Inme protein bahut adhik matra me paya jata hai. isme Badam, kaju, pista yah sab aap kha sakte hain.

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10 Badam me 2.5 gram protein hota hai aur 100 gram badam me 21 gram protein hota hai.

100 gram kaju me 18.22 protein aur 30.19 gram carbohydrate hota hai.

5. Beans:

Beans chahe kaali ho ya chitkavari, Rajma ki shakl me ho ya chane ki, yah sasti bhi hoti hai, pakane me aasan bhi aur protein se bharpoor bhi.

Inko aap ubaalkar isme Kheera, Gaajar aur hara dhaniya milakar kha sakte hain.

6. Kaddu ke Beej :

Kaddu ke Beej 9 gram,Til 6 gram, Sunflower 8 gram, apne khane me in Beejo ko istemaal karen.

Inme protein kafi achchhi matra me paya jata hai.

7. Paneer :

paneer ko hum kai saare dishes me milakar khate hai. Isme protein, carb, calcium aur fat paryapt matra me paya jaata hai.

Weight gain kerne walo ke liye paneer kisi vardaan se kam nahi hai.

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100 gram paneer me kareeb 18.3 gram protein, 20.8 gram fat aur 1.2 gram carbohydrate hoti hai.

8. Peanut Butter :

Yah hamesha hi ek achchha snacks mana jata hai. Vaise to ye Indian foods me naya hai, lekin pasand utna hi kiya jata hai.

Ise aap breakfast me sandwich me lagakar kha sakte hai.

9. Soybean :

Soybean human health ke liye bahut upyogi khadya padarth hai. Isme mukhya roop se protein, carbohydrate aur fat hote hain.

Soybean me 33% protein, 22% fat, 21% carbohydrate hoti hai.

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Vegeterian logo ki protein ki jaroorat ko poora karne ka sabse sasta aur sabse aasan product hain soybean.

10. Mung Daal :

Mung ki daal apne aap me ek complete food hai. Aap ise bhigo kar kha sakte hain ya paka kar kha sakte hain.

100 gram mung daal me apko 23.86 gram protein mil jaega. sabse khaas baat yeh hai ki iss protein me badhazmi nai hoti, yeh easily digest ho jaati hai.

Mung ke daano me 24% protein, 60% carbohydrate, 13% fat paya jaata hai.

11. Kaala Chana (Chickpeas) :

Ise aap bhigokar khaye, ubaal kar khaye, fry kare, par ise apni diet me shamil jaroor karen.

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100 gram chane se apko kareeb 15 gram protein ke alawa achcha fiber bhi milega.

12. Dahi (Curd) :

Yeh digestion ke liye bahut achchi hoti hai. Dahi easily available hai. 100 gram Dahi me apko kareeb 11 gram protein mil jaega.

13. Udad Daal :

Agar aap veg protein search kar rhe hain toh Udad Daal ko bhi apni list me shamil karen.

Pet ke liye thodi bhari hoti hai, lekin agar apka haazma thik hai toh shauk se iski daal banayen aur khayen.

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100 gram udad daal me kareeb 25 gram protein mil jaega. Ise paka kar khana hi thik rehta hai.

Isme iron, folic acid, magnesium aur potassium bhi kaafi hota hai.

14. Yoghurt :

Yoghurt achchi health ki kuch hadd tak guarantee le sakta hai. Ye kamaal ka product hai. Iska taste iski khoobi hai.

AAp dher saara yoghurt ek baar me kha sakte hain. 100 gram yoghurt me apko 10 gram protein mil jaega.

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