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HomeFitness TipsSabse Jyada Protein Kisme Hota Hai

Sabse Jyada Protein Kisme Hota Hai

Protein ek jaruri nutrients hai jise hamare sharir ke lie jaruri hai. Yeh hamare muskels aur haddiyon ko majbut banata hai aur sharir ke kei kam ke lie jaruri hai. Iske alawa, protein hamare bhukh ko kam karne aur metabolism ko behtar karne mein bhi madad karta hai.

Lekin sawal yeh hai – sabse jyada protein kisme hota hai? Kya aap veg ya non-veg mein, ya fir kisi aur cheez mein protein payenge? Chaliye janane protein kahan se milta hai.

Veg mein Sabse Jyada Protein Kisme Hota Hai?

Veg logon ke lie, yahan protein ki kuch sabse achhi sources hain:

Veg mein Sabse Jyada Protein Kisme Hota Hai
  • Soya Chunks aur Paneer – In dono mein protein ki high quantity payi jati hai. 100g soya chunks mein 52g tak protein hota hai. Paneer mein bhi utni hi protein hoti hai.
  • Daals – Chana daal, moong daal jaise daals mein 20-25g protein 100g mein paya jata hai.
  • Doodh aur Doodh ki Cheezein – Doodh, dahi, paneer jaise doodh ke products mein 15-20g protein hoti hai.
  • Nuts aur Seeds – Kaju, badaam, akhrot jaise nuts aur seeds mein bhi protein ki achhi quantity hoti hai. Ye shake ya salads mein daal kar protein easily le sakte hain.

Iske alawa besan, soya, rajma, chole jaise anaj aur sabji mein bhi protein paya jata hai. In sabko apne diet mein shamil kar ke aasani se protein prapt kiya ja sakta hai.

Food Item (100g)Protein (g)
Soya Chunks/ Granules52
Paneer25
Chole19
Moong Daal24
Nuts aur Seeds Mix31

Non-Veg Mein Sabse Jyada Protein Kisme Hota Hai?

Non-veg log protein ke best source ke roop mein non-veg khana khate hain. Inmein protein ki high quantity hoti hai:

non Veg mein Sabse Jyada Protein Kisme Hota Hai
Ref: Aajtak
  • Anda – Ek anda mein 6g tak protein hota hai aur ye protein ka balanced source hai.
  • Maas aur Murgi – In dono mein 20-25g protein 100g mein hota hai. Ye best bioavailable protein ke source hain.
  • Machli – Salmon jaise machli mein 23g tak protein hoti hai 100g mein. Ye omega 3s se bhi bhara hota hai.
  • Seafood – Jhinge, khekda, crab jaise seafood mein 15-20g protein hoti hai.
Food Item (100g)Protein (g)
Chicken Breast31
Anda13
Salmon Machli23
Baingan1.2

Fruits Mein Sabse Jyada Protein Kisme Hota Hai?

Aam toor par, phal mein proteins ki low quantity hoti hai kyunki ye karbohydrates aur fiber se bhare hote hain. Lekin phir bhi kuch phal aise hain jinme thodi protein payi jati hai:

Virya Badhane Wale Dry Fruits
  • Sukhe Anjeer – 100g sukhe anjeer mein kareeb 3g protein hoti hai. Fiber aur antioxidants se bhara bhi hota hai.
  • Kelon ki Tarah – Kharbuje jaise phal mein 1g protein 100g mein hota hai. Inko protein shakes ke saath milaya ja sakta hai.
  • Chikoo – Chikoos mein 2g protein 100g mein hoti hai. Ye potassium aur folate se bhi bhara hota hai.

Aise or bhi kuch phal jaise strawberries, guava, peaches mein thoda protein hota hai. Inko snacks ya phal chaat ke roz protein le sakte hain.

Duniya Mein Sabse Jyada Protein Kisme Hota Hai?

Ab hum sabse jyada protein wale top 5 food dekhenge, chahe wo veg ho ya non-veg:

Duniya Mein Sabse Jyada Protein Kisme Hota Hai
Ref: Quora
Food ItemProtein Per 100g
Grilled Chicken Breast31g
Lean Beef26g
Fish jaisa Salmon aur Tuna22-25g
Soya Bean (Whole)36g
Lentils aur Beans21-25g

Ye data clearly dikhata hai ki non-veg khane jaise chicken, beef aur fish jaise seafood mein protein sabse jyada hoti hai. Ye best bioavailable protein bhi hote hain jo hamare sharir ke lie asani se absorb ho jate hain.

Lekin veg mein bhi items jaise soya chunks, nuts, daals mein protein ka achha content hota hai. Inhe smart tarike se khana chahiye.

Sabji Mein Sabse Jyada Protein Kisme Hota Hai?

Sabji ke items mein protein paya jata hai lekin wo limited hoti hai. Sabse jyada protein ye sabji mein hoti hai:

Online Ayurvedic Consultation
  • Palak aur Saag – Palak, methi, sarson, bathua jaise saag mein 3-4g protein hoti hai 100g mein. Inko paneer ya chane ke saath khana protein badhane ke lie achha rahega.
  • Beans aur Peas – Rajma, chowli, lobia jaise sabji mein 6-7g protein tak hoti hai 100g mein.
  • Baingan – Baingan mein 2g protein hoti hai. Use roti ke saath ya bharta ke roop mein khaya jaye.
  • Aloo – Aloo mein bhi 2g protein prati 100g hota hai. Ise dum aloo, samosa ki tarah khaya ja sakta hai.
SabjiProtein Per 100g
Palak Saag3g
French Beans2g
Gobi mattar4g
Baingan Bharta1g

Aise hi broccoli, mushroom, karela jaise sabji mein bhi thoda protein hota hai. Ye sabko roti aur chawal ke saath mix kar milon ki tarah khaya jaye.

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Khane Mein Sabse Jyada Protein Kisme Hota Hai?

Ab hum sabse jyada protein wale common Indian khane dekhenge:

Online Ayurvedic Consultation
ref: Amarujala
  • Chana Dal – Ye sabse protein bhara Indian khaana hai. Ismein 18-22g protein hoti hai 100g mein.
  • Rajma Chawal – Rajmo mein 20g protein hoti hai aur chawal se milti hai. Ek balanaced meal ban jata hai.
  • Egg Bhurji aur Anda Curry – Ye dono mein 13g protein prati 100g hota hai. Roti aur chawal ke saath kha sakte hain.
  • Baingan Bharta – Is bhartha mein 4g protein hoti hai 100g mein. Ye best veg protein dinner hai.
Indian FoodProtein Per 100g
Chana Daal22g
Rajma Chawal20g
Chicken Curry18g
Mix Veg Sabji5g

Aise hi dal makhni, paneer dishes, murgh musallam jaise non-veg items mein protein hoti hai.

Veg Mein Protein Lein (FAQ/Sawal)

Kya veg log protein ke best sources paa sakte hain?

Haan, soya chunks, daal paneer jaise items mein protein ka achha content rehta hai. Dry fruits, chane, nut butter bhi achhi proteins ke source hain veg ke lie.

Kaunse nuts mein sabse jyada proteins hoti hai?

Peanuts, cashews, pistachios jaise nuts tond me sabse jyada proteins hoti hai. Ye achhe snacks hai diet mein daalne ke lie.

Din Main Kitna Protein Khana Chahiye?

Veg log ke lie 0.8-1g protein per kg weight protein daily lena chahiye. Tabhi muscle building aur metabolism ke lie kaafi hoga.

Besan se protein kaise le?

Besan chilla, besan ke ladoo jaise cheezein banaye. Yea shakes mein mix karein protein badhane ke lie. Is se muscles ko majbuti milegi.

Top Protein Diets aur Tips (Non-Veg/Veg)

  • Chicken, fish aur anda jaise non-veg items ko apni diet mein roz shamil karein protein ke best source ke lie
  • Paneer, daal makhni jaise protein stuffed sabji include karein har meal mein
  • Overnight oats jaisi recipes try kare jo dairy, nuts fruits se protein provide karti hai
  • Roasted chana, peanuts jaise high protein snacks khate rahe din bhar
  • Protein shakes aur smoothies piye jisme whey protein daale
  • Har roz minimum 1 anda kha ke puri protein le. Omlette, egg curry, egg bhurji jaise recipes kha sakte hain
  • Salads aur daals me nuts aur roasted chane mix kar den protein badhane ke lie
  • Soy chunks sabji mein, tofu stir fry jaise recipes banaye jisse veg protein badhe
  • Phal chats me sukha anjeer, khajoor jaisa dry fruits mila de

Protein Diet Chart Weekly (Veg aur Non-Veg Dono ke Lie)

Online-Consultation-App-for-Ayurvedic-Doctors
DinNashtaLunchEvening SnackDinner
SomvaarProtein ShakeEgg Curry + RotiSprouts ChaatChole Kulche
MangalvaarPeanut ChikkiRajma RiceBanana Protein SmoothieDal Makhani + Lachha Paratha
BudhvaarVeg SandwichGrilled Chicken + SaladChana ChaatPalak Paneer + Jeera Rice
GuruvaarMuesli with NutsFish Curry + RotiSattu ka SharbatMix Veg Raita
ShukravaarWhey Protein ShakeEgg Bhurji ParathaMathri ChaatChole Bhature
ShanivaarUpmaAloo Gobhi + Lachha ParathaBanana Date SmoothieChana Masala
RavivaarOatsChicken BiryaniMixed NutsSoya Chunks Sabji

Iski madad se aap protein stuffed veg aur non-veg dono tarah ke recipes include kar sakte hai apne diet mein. Ye aapko muscles majboot karne aur metabolism ko behtar karne mein madad karega.

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