Protein is an essential element for our health. Protein plays an important role in the formation and repair of cells in our body. It is needed in every age and every person. Protein becomes more important in pregnancy because during this time protein is also important in the baby’s manufacturing process. Since the need for protein falls in small amounts to the whole life, nature has created food and drinks for the protein source. Whatever you eat throughout the day, most of the things contain some protein. But there are some foods that have relatively high protein.
How many proteins are needed in a day?
According to the RDA of the United States Department of Agriculture (USDA) protein, you need 0.8 gm of protein per day according to your body weight. For example, if you weigh 60 kilos then you will need 48 grams (60kg X 0.8) protein per day. If you are doing string training, you need 1.5 to 2 grams of protein per kilogram of your weight per day.
1. Beans and Legumes
Beans and legumes are a great source of protein. Dietisms are called proteins’ powerhouse. There are also plenty of fibers, 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. It contains adequate amounts of Vitamin A, Vitamin C, Vitamin K and Vitamin B 6. It is also a good source of folic acid. Apart from this, there is also a significant amount of calcium, silicon, iron, manganese, beta carotene, protein, potassium and copper. One cup boiled beans contains about 7 grams of protein.
2. Fish
Due to the abundance of essential amino acids in fish, fish is a good source of protein. The fish is rich in protein lysis and théroniene, which creates a diet with the proteins found in the grain. Small fish, if eaten with bone, is also a very good source of calcium. Low-saturated fat found in fish, due to high amounts of protein and omega-3 fatty acids, fish intake 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.
3. Egg
By eating eggs, your body needs vitamins and minerals. Eggs contain many nutritious ingredients, so eating them gives a lot of vitamins and proteins to the body. 100 grams of boiled eggs contain vitamin A10%, vitamin D21%, vitamin B12% 18%, vitamin B6% 5%, magnesium 2%, iron 6%, sodium 124 mg, potassium 126 mg, cholesterol 373 mg and The protein is 13 grams. Due to so many elements present in the egg it is considered to be the best diet for breakfast. Pregnant women should definitely include eggs in their food, it helps in developing the embryo.
4. Paneer and other Dairy Products
Some dairy products have plenty of protein in paneer, yogurt, cheese etc. Calories in cheese and yogurt are less compared to cheese, so eating it will not make much difference on your diet plan. 100 grams of cow’s milk powder contains 18.3 grams of protein which is more than the egg. Various types of delicious dishes can be made from paneer.
5. Sprouted Grains
Grains such as wheat, chana, moong dal etc. are also very high in protein. A cup of germinated grains contains proteins from 13 to 16 gms. 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.
