Protein Food Sources | How To Measure Food For Macros

Protein Food Sources ||

Hello guys kaise ho aap sab umed karta hu aap sabhi ache hoge guys aaj ka jo humara topic hain wo hain whole foods protein and measurements apne protein source apne food sources ko kaise kaise measure kare apni macronutrient ko hit karne ke liye or topic shuru karne se pahle apka thankyou aap mere content ko pasand kar rahe hain guys aaj ka jo topic humara hain wo hain whole food protein sources jisme hum apko btayege non-vegetarian, vegetarian or vegans ke liye toh guys apka samay kharab kiye bina shuru karte hain apna topic ye blog padhne ke bad apko kahi or nhi jana padega yahi per hi apko sari jankari mil jayegi.

NON-VEGETARIAN :- Sab se pahle baat karte hain non-vegetarian ki non-vegetarian ke pas jab hum protein sources ki baat karte hain whole food kit oh bhoht sare option hote hain kafi choices hoti hain non-vegetarian ke liye sab se pahla jo naam ata hain wo hain eggs ka toh egg ek rich protein source hain jisme apko complete 20 amino acid milte hain agar aap ek whole consume karege toh usme apko kariban 6.3 ke aas pas protein milega ek egg ki baat kar rah hu or agar aap sirf egg white consume karte hain toh usme apko 3 to 4 gram protein milta hain toh dusra jo protein source hain non-vegetarian ke liye wo hain fish ye ek low fat protein source hain jisme 100 gram me apko kam se kam 30 gram kea as pas protein mil jata hain or isme agar carbs ki baat kare toh wo bilkul nhi hote ab baat karte hain non-vegetarian ke liye agli chiz ati hain chicken isme hum apko lean meat ko khane ko bolte hain yaniki chicken breast jisme protein kafi jada hota hain or sath me jo fat percentage hoti hain wo sab se kam hoti hain lean chicken breast me agar aap 100 gram chicken breast consume karege toh usme apko 30 gram protein milega or zero gram carbs milege ab baat karte hain non-vegetarian ke liye red meat ki isme apko goat beef red meat me sirf ek hi issue hain ki protein ke sath apko fat bhi kafi jada milta hain toh generally fitness model during cut red meat istmal nhi karte hain red meat ka istmal nhi karte hai protein source ke roop me kyu ki usme fat percentage high hota hain.

VEGETARIANS AND VEGANS :- Ab baat karte hai hum vegetarians ki or vegans kit oh kuch vegetarians eggs bhi consume karte hain toh protein ke roop me wo vegetarians egg bhi istmal kar sakte hain dusra ek bhoht hi important protein source hain vegetarians ke liye or vegans ke liye wo hain tofu ye ek soya protein source hain jisme generally protein content high hota hain or fat content low hota hain toh vegans jo dairy product istmal nhi karte hain toh wo tofu ka istmal kar sakte hain apni daily requirement ko pura karne ke liye protein ki dusri chiz vegetarians ke liye hain soya balls same soya protein source hain jisme apko high protein milta hain or low fat milta hain toh ye kafi important unke liye jo protein content badhana chahte hain ase food source ko dhund rahe hain ab bat karte hain greek yogurt isme protein content bhoht high hota hain isko aap God gift bhi bol sakte hain isme 100 gram me 10 gram ke karib protein mil jata hain or 1 gram fat milta hain carbohydrate isme 4.2 grams hain depend karta hain aap kon se brand ka le rahe hain ye bhoht achi chiz hain vegetarians ke liye jab aap isko kharidne jaye toh isko jarur check kare ki usme fat content low ho yani ki fat ki matra kafi kam ho or protein content jada ho apka or ab baat karte hain milk ki dhud bhoht hi important hain protein source ke liye aap isko chodh nhi sakte hain kafi log ye bhi puchte hain ki milk pina jaruri hain ya nhi hain protein usme milta hain ken hi milta hain isme apko protein milta hain guys agar aap light milk istmal karte hain yaniki low fat milk istmal karte hain toh usme fat content kam hota hain agar aap vegetarians hain toh milk jarur piye agar aap milk nhi pite hain toh jarur add karee k or protein source apka add ho jayega lekin limit me consume kare jada milk nhi pina hain milk pina hain iska matlab ye nhi hain ki aap 1 litr pee lo asa nhi karna hain aap 200 se 300ml consume kare milk itna kafi hota hain.

COTTAGE CHEESE AND PANEER :- Ab baat karte hain low fat cottage cheese ki ye ek bhoht hi important source hain protein ka or bhoht tasty bhi hota hain khane me aap isko snack me istmal kar sakte hain kisi bhi trah le sakte hain isme 100 gram me apko 11.3 grams protein milta hain or isme fat content 2.5 gram hain bhoht kam hain isme carbohydrate apko sirf 5 gram milte hain toh jiss chiz ke liye aap isko kha rahe hai yaniki protein wo isme kafi hain toh ye bhoht hi acha source hain protein ka aap apni diet me or food me jarur add kar sakte hain agar vegetarians hain agar aap non-vegetarians hain tab bhi add kar sakte hai isko ab bat karte hain paneer ki jo jo humare gharo me bhi banta hain jo desi paneer hota hain ism eek hi issue hain ki ye protein content hone ke sath hi sath isme fat content bhi high hota hain agar aap isko sirf protein ki wajah se le rahe hain ya lena chahte hain toh apko utna hi isme fat bhi milega dono apko equal milega fat or protein paneer me.

PLANT BASED PROTEIN :- Isme jo sab se pahli chiz ati hain wo hain apki green peas isme bhoht acha content hota hain protein ka agar 100 gram consume karoge toh usme apko 5 to 6 gram protein milega or 15 se 15 gram apko carbohydrate milege dusri chiz ati hain humari quinoa isme jo protein content hota hain wo other green se kafi high hota hain yaniki agar aap ek cup quinoa consume karege toh usme apko 8 gram ke aas pas protein milta hain or jo protein source hain usme apko jo amino acid hain wo bhi apko milta hain auinoa se ab baat karte hain kidney beans ye bhi ek good protein source hain or good carbohydrate source hain agar isme aap 100 gram kidney beans consume karoge toh usme apko 24 gram ke karib protein mil jayega ussi ke sath sath apko 60 gram carbohydrates bhi milege ab baat karte hain lentils ki agar aap 100 gram lentils consume karte hain toh usme apko 9 gram kea as pas protein milta hain or 12 gram ke karib apko carbohydrate milege toh nazar karne wali baat hain ki vegetarians or vegans ke liye jo protein source hain khas kar plant based kidney beans, lentils iss trah ki chize hai isme protein content hone ke sath hi sath carbohydrates bhi hote hain toh protein apka primary source nhi hain toh in chizo ko consume karte samay hume ye dhiyan jarur rakhna hai ki hum agar kidney beans consume kar rahe hain toh uske sath hum roti ya rice consume na kare roti or sath me whole food agar lege toh apka carbohydrate apka kafi badh jayega yahi chize vegetarians ko thodi dhiyan rakhni padti hain or jada source nhi hain vegetarians or vegens ke liye jisme sirf apko protein mil paye jisme protein jada ho fat or carbohydrates bhoht kam ho ye limited sources hain lekin iska matlab ye nhi hain ki vegetarians or vegens apna protein requirement ko pura nhi kar sakte whole food se agar aap in whole food se protein ki requirement ko pura nhi kar paa rahe hain toh aap whey protein add kare apko jaruri nhi hain whey protein ya kisi bhi trah ka powder protein add karna apni life me lekin agar aap nhi kar paa rahe hai apni protein ki requirement ko pura toh us case me aap whey protein ka istmal kar sakte hain iske koi side effect nhi hain agar aap regular workout karte hain agar aap sari chize sahi trah se follow kar rahe hain.
FOOD MEASUREMENTS :- Ab baat karte food measurements ki aap apne food ko kaise measure karte hain toh bhoht sare tarike hain food ko measure karne ke lekin jo simple or best tarika hain online application ka istmal karna isko use karne se aapka samay bachta hain or aapko sahi ek dum measurement milegi jo online application hoti hain inka jo data base hota hain wo bhoht bada hota hain toh aap koi bhi food ko select kar sakte hain kisi bhi brand ke bhoht kam log hote hain jo apko asi information dete hain kab khana hain kaise khana hain kitna khana hain ye toh apko pta chal jata hain lekin apko apna food kaise measure karna hain agar wo apko ye sab kuch btayege toh unka kam hi khatam ho jayega jab aap kisi bhi online workout ko ya nutrients program ko follow karte hain toh aap ye nhi man sakte ki apko same result milega kyu ki wo program normal banaya hota hain aap logo ko apne hisab se apne macronutrients ke hisab se apni body ke hisab se khud ke liye nutrients plan chaiye hota hain sath me exercise plan chaiye hota hain exercise plan toh fir bhi aap online dekh kar follow kar sakte hain usme koi problem nhi hain magar nutrients program apko apne hisab se hi chaiye hoga toh sab se important chiz hain ki aap apne food ko measure karna sikh le agar apne apne food ko measure karna sikh liya toh fir aap apne macronutrient ki limit ko easy follow kar sakte hain.

END NOTE :- Guys ye thi aaj ki information aaj jo maine apko jankari di hain aap iska bhoht ache se istmal kar sakte hain meri website per apko or bhi kafi information mil sakti hain workout se or diet se related aap check kar sakte hain umed karta hu apko meri ye information pasand ayi hogi aap comment karke jarur btaye apko meri information kaisi lagi milte hain naye blog me naye topic ke sath tab tak ke liye bye take care.

Protein Food Sources | How To Measure Food For Macros | [HINDI]