Protein source & protein levels

Weight gain and muscles development

Hello friends main aaj aapko kuchh  simple(asan) aur  cheapest(sasta) food or nuts bataunga.

 jise  aap apne diet(khane) main samil kar sakte hain.
Isme aapko kis kis  food se or nuts se  kitna protein milta hain. Vo batane wala hu main aaj jisse aapko achha information mile ga.
To chaliye shuru karte hain.


1. Curd ( dahi ) : dahi calcium ke sath sath protein se bharpur hoti hai or isme calories bhi kam hota hai ( protein= 17 gm protein in one cup)

2. Oats(daliya):- Isme fats kam hota hain. Lakin protein achhe matra main hota hain. Esse  apka wajan maintain rahta hain.

(Protein= 17 gm in 100gm oats).

3. Rajma(beans):- Rajma(beans) tho protein ka sabse achha source hota hain. Esme aapko ek achhe matra main protein milta hain.

(Protein= 8gm in 1cup of boiled beans))

4. Soya bean: - Ye to sabhi log jante hain. Ki  isme protein bharpur matra  main paya  jata hain. Or ye kafi asani se  mil bhi jata hain.

(Protein= 36gm in 100gm)

5. Badam(almond):- Esme sabhi nuts se Jada or ache matra main protein ke  sath-sath calcium air vitamins paye  jate  hain.

(Protein= 2.5gm in 100gm).

6. Peanuts(mugfaali) :- Esme protine sabse ache matra main milta hain. Aur  ye kafi sasta bhi padta hain.

(Protein= 28gm in 100gm).

7. Eggs:- Ye to aap sabhi log jante ho ge. Aur ye bahut asani se  mil bhi jata hain. Esme protein me sath-sath calcium, omega-3 aur  amino acids bhi paya  jata hain.

(Protein=6.28gm in 1 boiled egg).

8. Chickpea(chana):- isme protein to hi hain. Lakin eske sath-sath kai parkar ke vitamins or minerals bhi paye jate  hain.

(Protine=20gm in 100gm).

9. Milk(dudh):- dudh main to protein hota hain. Lakin usme calcium, fats  B6 aur B12 etc. Paya  jata hain.

(Protein= 10gm in 250ml).

10. Chapaati(Roti):- Wase tho ye har  logo ke  ghar par asani se  mil jata hain. Aur  isme protein ke  sath Faber , carbs bhi paya jata hain.

(Protein= 4gm in 1 roti).

11. Cheese:- cheese calcium ka ek acha source hone ke  sath protein se bharpur bhi hota hain.

(Protein= 32gm in 1cup).

12. Kabuli chana:- kabuli  chana protein ka acha source hota hain. Iska aata aap apne roj ke  diet main samil kijiye.
(Protein= 21gm in 1cup).

13. Kaddu ke  beej:- Vaise  ek cup kaddu ke  beej  main ek egg se  do guna protein hota hain. Aur  sath hi isme iron aur  zinc bhi bharpur matra main hota hain.

(Protein= 12gm in 1cup).

14. Banana(kela):- Esme protein ke  sath-sath calcium,carbs,iron,potecium aur  vitamins bhi paye  laajata hain.

(Protein= 1gm in 1 banana ).

15. Brown bread(aata wala bread):- Esme protein aur  carbs dono hi achhe matra  main paya jata hain.

(Protein= 2 gm in one bread).

Dekhiye main protein ka level es  liye bataya hu .Kyu ki esse  muscles develop hota hain. Aur  vajan bhi dheere dheere badhna shuru ho jata hain.

Thank you ,
                    Aapke pyar kai liye aur  hamare post padhane kai liye  aur main promise karta hu. Ki aage  aur  achhe cheeje aur health se  relative post karta  rahu ga taki  aap sabhi healthy raho  thank you.