What are Protein and what do they do?
Proteins are enormous and complex molecules that perform numerous critical functions in the body. They do almost all of the work in the cells and are needed for structure , function and regulation of the body’s tissues and organs.
Proteins are made up of thousands of tiny units known as amino acids, which are attached to one another in long and complex chains. There are 20 different kinds of amino acids that can be combined to make protein . The sequences of amino acids determine each protein’s unique three dimensional structure and its specific functions. Amino acids are enciphered by combinations of three DNA structure blocks or nucleotides that can be determined by the gene sequences.
Diets rich in Protein
People who are looking for weight loss often tend to adopt a high-protein diet . Having a protein rich diet helps a person to feel full , which leads to them eating fewer calories overall . High-protein diets basically include a large amount of protein and only small amounts of carbohydrates . Most people follow a rich – protein diet by eating all kinds of meat , fish , dairy products , beans , eggs , and veggies that are comparatively rich in proteins , such as spinach and asparagus . People who are maintaining this diet often tend to reduce their carb intake, which may involve reducing their consumption of processed foods , bread and other baked products , candies and white sauce pasta and rice .
Following are some choices of high protein food to be added to a high protein diet :
- eggs
- milk and yogurt
- leaner cuts of beef
- chicken breast and thighs
- turkey meat and breasts
- beans such as black beans
- shrimps
- nuts and seeds like pumpkin seeds and peanuts
- fishes including salmon and tuna
- sprouted grain bread
- whey or plant protein shakes
- chickpeas
- oats
Protein intake for Each Individual
Between 10% and 35% of the total calories you need comes from protein sources . This amount varies from person to person depending on their body compositions , health issues , levels and types of activity in a day and their goals . Having an adequate amount of protein daily is necessary to cover the needs of your body . Protein enables your body to maintain a proper liquid balance , building and repairing of tissues and perform other vital functions of the body .
A specific number of protein grams should be targeted per day as the perfect alternative for the percentage approach . A very simple way to get a wide range of protein grams per day is to transform the percent range into a specific protein gram range. The calculation is pretty easy .
Four calories are found in each gram of protein . Twp calorie range numbers are to be divided by four . A person who eats 2,000 calories each day consumes ust 200 to 700 calories from protein or 50 grams to 175 grams of protein .
10 Delicious Indian food Recipes rich in Protein
Rajma Chawal – Rajma or you can say kidney beans are filled with rich quality , plant-based proteins . Loaded up with all kinds of essential amino acids , it is preferred with rice.
Moong Dal Khichdi – India’s most beloved comfort food meal that is Khichdi is basically a one-pot meal combining the taste of dal , goodness of rice and a few other vegetables . It is rich in plant based proteins.
Chicken Shorba – This incredible chicken stew made with lemon and adding coriander to it makes it out of the box . It is also a very easy to make dish . Unlike fatty contents of red meat , chicken is considered to be good quality protein.
Bengali Egg Curry – It is a delicious dish of eggs and potatoes cooked in a gravy consisting of onions , tomatoes and ginger garlic paste . Eggs are the healthiest and one of the most nutritious foods . Eggs have high protein content and are rich in vitamin B2.
Prawn Coconut Curry – This recipe is cooked with tiger prawn fishes in coconut milk curry and can be enjoyed with hot rice . Prawns are usually a low fat source of protein and also a rich source for vitamin A and E having high contents of calcium , potassium and phosphorus too.
Soya Beans – It is also preferred as a meat supplement not only for vegetarians but also non vegetarians . It is also rich in protein and omega 3 fatty acids and hence considered as a very nutritious food dish in India.
Paneer – Paneer is a great option containing high protein contents but low in calories . It contains all types of essential nutrients , a 100 grams of paneer contains 14 grams of protein . You can make a wide range of Indian dishes with paneer in flavor or color as suitable.
Chicken Seekh Kebab – One of the most popular dishes in India , It has a high protein content and since chicken is a much better option compared to red meat in terms of health so it is also a convenient choice.
North Indian Tandoori Chicken – This is a classic Indian chicken recipe that is marinated and coated with various Indian spices and then cooked in an Indian style oven known as the tandoor as it is popularly known.
Dal – Dal is the most common dish in an Indian household and it is not known to all that dal is a very rich source of protein too.
Conclusion
Having a protein rich diet helps a person to feel full , which leads to them eating fewer calories overall . High-protein diets basically include a large amount of protein and only small amounts of carbohydrates . Most people follow a rich – protein diet by eating all kinds of meat , fish , dairy products , beans , eggs , and veggies that are comparatively rich in proteins , such as spinach and asparagus . Having an adequate amount of protein daily is necessary to cover the needs of your body . Protein enables your body to maintain a proper liquid balance , building and repairing of tissues and perform other vital functions of the body.
FAQs
Q 1 . What is protein deficiency disease ?
Answer : Malnutrition is a protein deficiency disease that occurs due to lack of protein in a person .
Q 2 . What foods are highest in protein ?
Answer : Following are some choices of high protein food to be added to a high protein diet :
- eggs
- milk and yogurt
- leaner cuts of beef
- chicken breast and thighs
- turkey meat and breasts
- beans such as black beans
- shrimps
- nuts and seeds like pumpkin seeds and peanuts
- fishes including salmon and tuna
- sprouted grain bread
- whey or plant protein shakes
- chickpeas
- oats
Q 3 . Are bananas high in protein ?
Answer : No , they are not a source of protein .
Q 4 . Can you lose weight by eating protein ?
Answer : Yes , a high protein diet can also help in weight loss .
Q 5 . Which protein is best for weight loss ?
Answer : Whey protein is considered best for weight loss .