Have you ever heard about the benefits of these 4 protein sources, knowing you will be surprised?
How many proteins are required in Humans in a day?
According to 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 kg then you will need 48 grams (60 kg x 0.8) protein per day. If you are doing string training, then you need 1.5 to 2 grams of protein per kilogram of weight per day.
Legumes and Beans
Beans and legumes are a great source of protein. Dieting is called the powerhouse of the protein. There are also plenty of fiber in it, which are essential for the body. Beans and beans include all types of dried and green beans, peas and pulses.
By consuming green beans, the body gets the essential nutrients easily. There is an adequate amount of vitamin A, vitamin C, vitamin K, and vitamin B6. It is also a good source of folic acid. In addition, it also contains significant amounts of calcium, silicon, iron, manganese, beta carotene, protein, potassium, and copper. One cup of boiled bean contains about 7 grams of protein.
– Paneer contains more protein than an egg.
– Fish is the best source of omega-3 fatty acids.
– Beans and legumes are a better source of protein.
Protein intake is also very high in sprouts like wheat, gram, moong dal, etc. A cup germinated grain contains 13 to 16 grams of protein. The special thing is that calories are very low in them and you can also eat them in raw or salad. By boiling sprouted grains, you also get the benefit of protein present in it.
Eating eggs requires your body vitamins and minerals. Eggs contain many nutritious ingredients, so eating it gives the body plenty of vitamins and proteins. 100 grams of boiled eggs contain vitamin A10%, vitamin D21%, vitamin B-12% 18%, vitamin B6% 5%, magnesium 2%, Iron 6%, sodium 124 mg, potassium 126 mg, cholesterol 373 mg And there is protein. 13 grams. Due to so many elements present in the egg, it is considered to be the best diet for breakfast. Pregnant women must definitely include eggs in their diet. It helps in developing the embryo.
Due to the abundance of essential amino acids in fish, fish is a good source of protein. Fish is rich in protein lysis and threonine, which makes a dietary supplement with the protein found in cereals. Small fish, if eaten with bone, then it is a very good source of calcium. Due to high levels of low saturated fats, proteins and omega-3 fatty acids found in fish, fish consumption is good for health. There are vitamins, minerals and many types of nutrients present in the fish, so eating the fish gives the body all the essential nutrients. Which are essential for the body.
Cheese and other dairy products
In some dairy products, there is a lot of protein in paneer, curd, paneer, etc. and less curd than paneer, so eating it will not make much difference in your diet plan. 100 grams of cow’s milk contains 18.3 grams of protein, which is more than the egg. Various tasty dishes can be made from cottage cheese.