💪 Protein Ki Kami Kya Hoti Hai?
💪 Protein Ki Kami Kya Hoti Hai?
Protein humari body ke muscles, cells, skin, aur hormones ka main building block hai. Jab aapke khane mein proper protein nahi hota, to body signals bhejna start karti hai – jise hum kehte hain Protein Deficiency.
Aaj kal fast food aur uneven diet ke wajah se India mein kai logon mein protein ki kami dekhne ko milti hai – khas kar students, working adults aur vegetarians mein.
⚠️ Protein Deficiency Ke Common Lakshan:
- Thakan aur kamjori bina wajah
- Muscle loss ya loose body
- Hair fall aur dull skin
- Immunity low rehna (baar-baar infection)
- Mood swings aur irritation
🥗 Indian Diet Mein Protein Kaise Badhayein?
✅ Vegetarian Protein Sources:
- Moong dal, masoor dal, rajma
- Paneer (100g = 14g protein approx)
- Soyabean & tofu
- Sprouts (chana, moong)
- Roasted chana, peanuts
✅ Non-Veg Protein Sources:
- Eggs – 1 egg = 6g protein
- Chicken breast
- Fish (salmon, rohu, surmai)
- Mutton (moderate)
💡 Tip: Har meal mein thoda protein zaroor shamil karein – jaise roti ke sath dal ya sabzi ke sath curd.
🍽️ Sample High Protein Indian Diet Plan:
- Breakfast: 2 boiled eggs + brown bread + milk
- Lunch: Brown rice + rajma + salad + curd
- Evening Snack: Roasted chana + coconut water
- Dinner: 2 roti + palak paneer + sprouts salad
🌟 Sprouts, paneer aur dal se bina gym jaaye bhi body ko daily protein mil sakta hai.
🏠 Desi & Gharelu Protein Boosters:
- Chaas + flaxseed powder – digestion + protein
- Milk + soaked almonds – muscle recovery
- Besan cheela – tasty & high protein breakfast
- Chana sattu drink – rural India ka energy tonic
🧠 FAQs:
Q. Kya sirf gym karne wale ko hi protein chahiye?
👉 Nahi! Har insaan ko chahiye. Protein sirf muscles nahi banata, body ke internal system ko bhi strong rakhta hai.
Q. Kitna protein lena chahiye roz?
👉 Ek healthy adult ko 1 gram protein per kg body weight chahiye. Agar aapka weight 47 kg hai, to 47g protein roz ka target hona chahiye.
⚠️ Over-Protein Ka Koi Nuksan?
Agar aap sirf natural food se protein le rahe ho, to side effects nahi hote. But zyada supplements bina guidance ke lena kidney par stress daal sakta hai.
✅ Best hai apni diet natural rakhna, aur protein powder tabhi lena jab doctor ya dietitian recommend karein.
📌 Conclusion:
Protein body ke har system ke liye zaroori hai – chahe aap gym jaate ho ya nahi. Indian diet mein agar smart choices karein to aap aasani se protein ki kami door kar sakte ho bina mehngi cheezein khaye.
👉 Agar aapko yeh blog helpful laga, to share zaroor karein apne dost aur family ke saath. Comment karke batayein aap apni diet mein kya-kya protein sources include karte ho?
Read Next: Thyroid Control Karne Ke Gharelu Tareeke
टिप्पणियाँ
एक टिप्पणी भेजें