Protein – its Sources and requirement

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Proteins are macromolecules which play various critical function in the body. Protein do most of the work of cell and also required for structure, function and restriction of body’s tissues and organs.

Protein are made up of billions of amino acid which present in smaller unit, which are attaches to each other and form long chains.  For making protein their is 20 different types of amino acids combine to form long chain. Higher percentage of protein in a human is found in hair, bones and other organs and a tissues which contain low water. It is a truth that 20% of the human body is made up of protein.

Today, i will talk about some important topics of protein such as: – 

  • Requirement of daily protein for male and female.
  • Sources of protein.
  • Deficiency of protein.

Requirement of daily protein for male and female.

Protein is essential for all living cells. As per ICMR’s conclusion, benefits from protein for adult is done only when they take 56 gm of proteins daily, infants must have to take 10 gm of protein daily in th Proteins are macromolecules which play various critical function in the body. Protein do most of the work of cell and also required for structure, function and restriction of body’s tissues and organs.

Protein are made up of billions of amino acid which present in smaller unit, which are attaches to each other and form long chains.  For making protein their is 20 different types of amino acids combine to form long chain. Higher percentage of protein in a human is found in hair, bones and other organs and a tissues which contain low water. It is a truth that 20% of the human body is made up of protein.

Today, i will t eir meal and for school-aged kids 19-32 gm of protein is necessary in their daily meals.
But from adolescence quantity of protein taking is differ according to ages like 52 gm of protein is for teenage boys and 46 gm of protein is for teenage girls, while for adult men and women there is 56 gm of protein is for adult men and  46 gm protein for women. Although, for pregnant women, there is 76 grams of protein is necessary to consume in a day.

Sources of protein

In this world, there is 3 types of people such as vegetarian, non- vegetarian and one who like both (veg and non-veg). Firstly, i talk about vegetarian, there is some protein-rich foods are given below for vegetarian: –

  • Chana:- Chana contain high protein and fiber, but low in calories. In Chana, the amount of protein is 7.3gram / 1/2cup.
  • Rajma:- Rajma contains carbohydrates, proteins and fiber in huge amount. It is delicious and healthy. Rajma contain protein in the amount of 7.2gran per 1/2cup.
  • Milk:- Milk is easily available all over the world. It is a great source of protein, calcium, vitamins, carbohydrates, and fats. In milk, there is 8gram per 1 cup protein is present.
  • Paneer:- It contains slow-digesting protein. It also contains calcium. In protein amount of protein is 14gram per ½ cup.
  • Green peas:-  It is also a good source of protein and it is easily available in the market. Protein in green peas is 7gram per 1cup.

Above protein sources are just an example, there is a lot of  pulses and  vegetable which provide protein in good amount.
For non-vegetarian likers, there are some protein-rich non-veg foods is given:-

  • Chicken:-  A 100gram booked chicken contain approx. 25 grams of protein. It is a very good source of protein.
  • Fish:- Fish is a very good source to take protein for non-veg lovers because in 100gran cooked fish there is 27gram of protein is present.
  • Mutton:- Mutton contain almost 25grams of protein in 100gram cooked mutton, so this is also good for consuming protein.

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