9 Best Vegetarian Protein Sources | High Protein Foods |

 9 Best Vegetarian Protein Sources ||

Hello guys kaise ho aap log umeed karta hu aap sab ache hoge aaj fir apke liye ek naye topic ke sath hajir hu aaj ka blog hoga special vegetarian ke liye hum aaj baat karege ki ase kon se 9 high protein sources hoge jinko vegetarian apni diet me add kar sakte hai ye blog unke liye hai jinko lagta hai ki unki protein ki requirment puri nhi ho pati main aap sabhi logo ko samjana chahta hu ki jab aap different different vegetarian protein source ko apni diet me shamil karte ho toh aap apni protein ki requirment ko pura kar sakte ho aap chahe vegetarian kyu na ho toh bhi aap apne fitness goal achieve kar sakte ho toh guy jante hai un sources ke bare me apna blog shuru karte hai.

• Soya Chunks :- pahla protein source jo vegetarian apni diet me shamil kar sakte hai wo soya chunks jisko vegetarian meat bhi kah jata hai kyuki soya chunka ki nutrition profile non vegetarian food ke simlar hoti hai matlab soya chunks ek complete protein jisme apko sare ke sare essential amino mil jate hai 100 gram soya chunks me apko milta hai 52 gram protein with almost zero fat or isme apko thode omega 3 fatty acid bhi mil jate hai soya chunks me apko milta hai bharpur matra me calcium iron and fibre or muscle building ke sath sath ye apke skin hair or bone health ke liye bhi bhoht ache hote hai ab bhoht sare log sochege ki soya chunks khane se estrogen badta hai kyuki unhone asa kahi pada hai ya kisi se suna hai per asa kisi bhi science research prove nhi hua hai aap soya chunks ko din me 50 gram tak kha sakte ho jisse apko 26 gram protein mil jayega vegetarian ke liye soya chunks ek acha protein source hai.
• Green Moong Dal :- green moong dal jo ki high protein hone ke sath sath fibre rich bhi hoti hai or green moong dal ko digest karna bhoht hi asan hota hai 100 gram moong dal me apko milta hai 24 gram protein yani vegetarian ke liye unke protein ki requirment ko pura karne ke liye green moong daal ek bhoht hi acha protein source hai iska glycemic index low hota hai matlab ye apki blood sugar level ko jada rise nhi karti iske sath sath bharpur matra me apko milte hai iron,magnesium,vitamin E,C,K green moong daal me apko milte hai antioxidant isko aap kisi bhi form me kha sakte hai jaise aap normal gharo me daal bana kar khate ho ya fir sprouts ki form me per jab aap isko sprouts ki form me khate ho toh iski antioxidant properties badh jati hai.
• Roasted Chana :- ye ek bhoht hi acha snacking option bhi hai 100 gram roasted chana me apko milta hai kam se kam 19 gram protein ye naturally fat free hote hai or low in calorie hote hai or lambe samay tak apko full rakhte hai even ye apki gut health ke liye bhi bhoht ache hote hai ye chane aap asani se apne sath kahi bhi le jaa sakte hai or apki heart health ko bhi acha rakhte hai next time agar apka snacking ka man kare toh aap roasted chana ko choice kare kyuki isse apko good amount of protein bhi mil jayega.
• Paneer :- 4th food item hai paneer jo ki popular protein source hai vegetarian logo ke liye 100 gram paneer me milta hai 20gram protein bharpur matra me vitamins or mineral iske sath sath good fatty acid bhi mil jate hai panner me apko achi matra me leucine mil jata hai jo ki muscle building ke liye ek important amino hai isme apko milta hai casein protein matlab jo log vegetarian hai agar wo raat ko paneer khayege unko bhoht labh hoga or paneer me apko milta hai vitamin B12,calcium,vitamin D jo ki apki overall health ke liye bhoht acha hai bus apko itna dhiyan rakhna paneer me jitna protein apko milta hai almost utna hi amount of part bhi apko milta hai aap exercise ke baad paneer na khaye ek dum se lekin aap lanch or dinner me kha sakte hai isse apko jada fayda milega.
• Peanut :- jitne bhi common nuts hote hai unme se jada protein mungfali me paya jata hai peanut me jitni bhi calorie hoti hai usme 22 se 30% calorie protein ki hoti hai 100 gram peanut me apko milte hai 25 gram protein agar per serving ki baat kare jo hota hai one fourth of cup usme apko milta hai 9 gram protein peanut biotin jo ki ek asa vitamin hai jo food ko usable energy me convert karta hai iske sath sath apko isme achi matra me good fat fibre or antioxidant bhi mil jate hai toh agar aap ek sarving peanut ki din me kha loge toh apko achi matra me protein mil jayega peanut ki jagh aap peanut butter ka istmal bhi kar sakte ho.
• Chickpeas :- chickpeas matlab kale ya safed channe isme apko good amount of protein toh milta hi hai uske sath sath apko milega achi matra me carbohydrate and fat 100 gram chickpeas me apko milega kam se kam 19 gram protein isme jo fibre hota hai mostly water soluble hota hai matlab ye apki heart health ke liye bhoht acha hota hai or apke bad cholesterol ko kam rakhta hai chickpeas me apko milta hai achi matra me iron jo ki apke energy level ko improve karta hai or apki body me oxygen ki transportation me ek aham bumika nibhata hai chickpeas se jo apko carbohydrate milta hai wo slow digest carb hota hai matlab ye apko lambe samay tak full rakhta hai toh chickpeas ko breakfast me khana ek acha option hai jitne bhi lo vegetarian hai unko btana chahuga ki wo apni protein ki reqirment ko puri karne ke liye apni diet me chickpeas jarur add kare.
• Tofu :- tofu jo ki soya milk se banta hai jis tarike se milk se paneer banta hai tofu ka ek fayda hai ye low calorie low fat hone ke sath sath naturally gluten free hota hai 100 gram tofu me apko milta hai lagbag 8 gram protein tofu ek acha source hai protein ke liye kyu ki isme apko sare aminos mil jate hai low in carbohydrate hone ke sath sath isme apko vitamin minerls copper magnesium zinc milte hai tofu ko kharidte samay apko ye dhiyan rakhna hai ki jitna kam se kam process hoga utna apke liye acha rahega kyuki ye soya bass product hai toh isko moderation me hi khaye.
• Why Protein :- ye protein vegetarian ke liye bhoht acha hai ye unki protein ki requirment ko pura karne ke liye best hai per sarving why protein me 24 se 28 gram protein miljata hai kam se kam dipend karta hai aap kon se quality ka protein kharid rahe ho ye apko lean mass badhane me bhoht help karega kyu ki why protein ki amino profile bhoht hi solid hoti hai agar aap workout ke baad why protein pete ho toh ye apki bhoht achi choice hai kyu ki ye bhoht jaldi digest ho jata hai apke muscle ko jaldi repair karta hai market me apko kahi trah ke protein milte hai.
• Milk :- jitne bhi vegetarian log hai wo apni diet me milk ko jarur add kare kyu ki milk ek complete protein hai or high quality kyu ki isme apko sare amino mil jate hai ek glass milk 250ML ke karib hai usme apko kam se kam 8 gram protein mil jata hai milk apki physical performce badhane me help karta hai ye apke muscle ko repair karta hai unki strength badhata hai sath me muscle ki sorness ko bhi kam karta hai milk me apko bharpur matra me calcium vitamin D mil jata hai jo ki apki bone health ke liye bhoht acha hai agay cow ka milk piyege toh jada labh hoga.

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