high Protein ya probhujin ek complex organic padarth hai jo carbon, hydrogen, oxygen aur nitrogen ke anuyon se milkar banta hai. Kuch proteins mein inke alawa kuch aur elements bhi hote hain, jaise sulfur, zinc, copper aur phosphorus. Protein ka main kaam body mein muscles, tissues aur cells ko banaye rakhna aur repair karna hai.
Poshak Tatva amino acids ke chains se bane hote hain, aur yeh amino acids hi body mein alag-alag functions ke liye kaam karte hain. Poshak Tatva human body ke har cell mein hote hain aur inke bina energy aur growth ka process incomplete hota hai.
High-Protein Foods: 100 Gram Mein Protein ki Matra ke Saath!
Poshak Tatva humare body ke liye ek essential nutrient hai jo muscles build karne, tissue repair karne aur energy maintain karne mein madad karta hai. Agar aap jayda Poshak Tatva lene ka plan kar rahe hain, toh yeh jayda Poshak Tatva foods aapke liye bohot helpful honge, body building mai or body ka vikas karne mai. Yahaan hum kuch best Poshak Tatva-rich foods list kar rahe hain aur inme kitna protein hota hai yeh bhi bataenge.
1. Soyabean
- Soyabean ko high protein ka powerhouse kaha jaata hai. Yeh vegetarians ke liye sabse best option hai jo high matra mai Poshak Tatva provide karta hai.
- Protein: 36-40 grams per 100 grams
2. Chicken Breast
- Chicken breast lean high protein ka best source hai aur muscle building ke liyeiska use jayda hota hai.
- Protein: 31 grams per 100 grams
3. Lentils (Dal)
- Moong dal, masoor dal, aur chana dal jese pulses high protein se bharpoor hote hain. aur digest karne mein easy hote hain.
- Protein: 24-26 grams per 100 grams
4. Paneer (Cottage Cheese)
- Paneer mein bhi high protein achi quantity mein hota hai, aur yeh vegetarians ke liye best source hai.
- Protein: 18 grams per 100 grams
5. Eggs
- Eggs high-quality high protein provide karta hain jo body easily absorb karta hai. Ek egg mein around 6 grams Poshak Tatva hota hai.
- Protein: 13 grams per 100 grams (2-3 eggs ke barabar)
6. Fish (Salmon, Tuna)
- Fish, specially salmon aur tuna, jayda-high protein hota hai. aur isme omega-3 fatty acids se kafi bharpur hota hai, jo heart ke liye bhi kafi beneficial hai.
- Protein: 20-25 grams per 100 grams
7. Greek Yogurt
- Greek yogurt, plain yogurt se zyada thick aur creamy hota hai aur Poshak Tatva ki matra yogurt mein bhi kafi zyada hota hai.
- Protein: 10 grams per 100 grams
8. Nuts aur Seeds
- Badam, kaju, sunflower seeds aur chia seeds bhi healthy Poshak Tatva hai or ye options apke liye acha hain, jo snacks ke roop mein bhi liye ja sakta hain.
- Protein: 15-21 grams per 100 grams
9. Quinoa
- Quinoa ek gluten-free grain hai jo Poshak Tatva aur fiber se bharpur hai. Yeh vegetarians ke liye kafi acha source hai.
- Protein: 13-15 grams per 100 grams
10. Peanut Butter
- Peanut butter bhi high-high protein snack hai. jo easily sandwiches aur smoothies mein add kiya ja sakta hai jisse apko taste bhi mil jata hai or apko protein bhi mil jata hai.
- Protein: 25 grams per 100 grams
11. Chickpeas (Chole)
- Chole bhi ek high protein se rich aur versatile food hai jo salads, curries aur snacks mein use hota hai jo body ke liye kafi jaruri hai.
- Protein: 19 grams per 100 grams
Conclusion
Agar aap apne diet mein zyada protein include karna chahte hain toh yeh options aapke liye bohot beneficial ho sakte hain. Poshak Tatva ki zaroorat age aur activity level ke hisaab se karti hai kise kitna jarurat hai vo uss pe depend karta hai, lekin generally ek adult ko apne body weight ke per kg ke hisaab se 1 gram protein chahiye hota hai.
Ye foods ko apne daily meals mein add karke aap apne Poshak Tatva goals achieve kar sakte hain aur overall health ko bhi improve kar sakte hain!
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