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Protein ke fayde  aur  nuksaan aur yeh sabse  jyada kisme paya jata hain.Protein sehat ke liye bahut hi jaroori hain. Lekin kai baar protein ki jyada diet lene se yeh aapke liye nuksaandeh bhi saabit ho sakta hain. Kuch log protein ke natural sources ko nazar andaaz karke protein wali dawaon ka sewan karne lag padte hain. Aapko protein kab aur kaise lena chahiye aur iske fayde aur nuksaan kya hain, aaiye jante hain.

Protein ka kaam sharir ka nirmaan karna aur uski murmmat karna hain. Hamari jaroorat ke hisaab se kul calorie mein 20 se 35 percent hisaa protein se aana chahiye. Halaki ki rojana kitna protein lena chahiye, yeh weight, umar aapke workout par depend karta hain. Ek gram protein mein 4 calorie hoti hain. Agar aap sochte hain ki protein ke jyada sewan se aap muscles ko bana lenge toh aap dubara sochiye. Bina soche-samajhe jyada matra mein protein ka sewan aapko fayde ki bajaye nuksaan pahucha sakta hain. 

Kitna jaroori hain protein :-

Protein sharir ke nirmaan karne walo tatvo mein se ek important tatv hain. Isse maanspeshiya majboot banti hain aur cells repair hote hain, body ki immunity ko strong banata hain aur body ka balance behtar karta hain. Protein hamare sharir ke liye sabse jaroori macronutrients mein se ek mana jata hain. Macronutrients usay kahte hain jiski hamare sharir ko sabse jyada jaroorat hoti hain. Insaan ka sharir ka 16% hissa protein ka hota hain. Protein hamare baalo, naakhoono, muscles, haddiyo aur blood cells mein paya jata hain. Hamare sharir mein protein kai aise chemicals mein bhi paya jata hain, jinme hormones, neurotransmitter aur enzyme bhi shamil hain.

Protein ke fayde :- 

Baalo aur tavcha ko banaye healthy aur chamakdaar :- Dusre body parts aur haddiyo ki tarah tavcha, baal aur naakhoon protein se bane huye hote hain. Protein ka kam matra mein sewan karne se tavcha ki khud ki repair karne ki power kam ho jati hain. Bina Collagen ke skin jhurriyo wali, dheeli ho jati hain. Collagen skin ko jawan, healthy aur majboot banata hain.

Baalo aur nakhoono mein carotene naam ka protein hota hain. Yeh baalo ko majboot, lacheela aur chamakdaar banata hain. Baalo, skin aur naakhoono ko healthy aur chamakdaar banane ke liye protein se bharpoor bhojan khaye.

Haddiyo aur cells ko rakhe healthy :- Protein heart aur fefdo ke cells ko healthy rakhta hain. Cells aur muscles ke alawa haddiyo ko healthy rakhne ke liye hamer protein ki jaroorat hoti hain. Protein ki kami se haddiya aur body cells kamjor, kade aur asaani se tootne wale ho jate hain. Protein mahilaon ke liye ek bahut hi jaroori poshak tatv hain. Menopause ke baad jin mahilaon ke bhojan mein protein ki matra kam ho jati hain, unme osteoporosis ka khatra 30% tak badh jata hain.

Wajan kam karne mein helpful :- Protein ko hajam karne mein jyada waqt lagta hain. Iska matlab yeh hain ki is process mein jyada calorie burn hoti hain. Yeh aapke pet mein jyada samay tak bana rahta hain. Pet jyada samay tak bhara rahega toh aapko kam khane aur wajan kam karne mein help milegi.

Sharir ki karyapranal ko rakhe durust :- Protein sharir ko sahi dhang se kaam karne ke liye jaroori hain. Yeh hame energy deta hain, Immune system ko strong banata hain, sharir se toxins ko bahar nikalta hain aur sharir ka PH level banaye rakhta hain. Protein energy ka aisa source hain jise todna body ke liye mushkil hain. Energy ke dusre source jaise carbohydrate jaldi aur asaani se toot jate hain. Protein aapki energy ke level ko ek samaan banaye rakhta hain aur pure din bhookh ko control karta hain. Protein mood bhi theek rakhta hain aur tension level ko kam karta hain.

Kitne protein ki jaroorat hoti hain? 

Protein ki jaroorat aapke wajan aur aapke calorie intake par depend karti hain. Aapki total calorie ka 20 se 35 percent protein se aana chahiye. Agar aap rojana 2000 calorie ka sewan karte hain toh usme se 600 calorie protein se aani chahiye.

Jyada protein lene ke nuksaan :- 

Research kahte hain ki jyada matra mein protein ka sewan nuksaandeh hain. Aapki total calorie ka 30% se jyada protein aapki sehat ko nuksaan pahucha sakta hain. Isse sharir mein Keto ki matra badh jati hain, jo ki ek zehareela tatv hain. Is keto ko sharir se bahar nikaalne ke liye body ko extra mehnat karni padti hain. Jo log jyada matra mein meat ya chicken ke jariye protein ka sewan karte hain unme cholesterol level badh jata hain, Jisse dil ke rog, stroke aur cancer ka khatra badh jata hain. Bhojan mein protein ki matra badhaane se carbohydrate ka sewan kam ho jata hain, jisse sharir ko fiber bhi kam milta hain. Kidney ki problem se joojh rahe logo mein yeh samsya aur bhi gambhir ho jati hain. Protein ke metabolism se nikalne wale faltu padartho ko sharir se bahar nikaalne ke liye sharir ko preshani hoti hain.

Kin-kin cheezo mein protein paya jata hain aur iske sources kya hain. 

Soyabean hain protein ka khazana ;- Soyabean mein jitne Amino acid paye jate hain, utne kisi dusre product mein nahi milte hain. Soyabean ke alawa yeh amino acid kewal maans mein hi paya jata hain. Isiliye soyabean ko shakahariyo ka maasaahar bhi kaha jata hain. Rojana 50 Gram soyabean ka sewan karne se sharir mein cholesterol ka level 3% tak kam ho jata hain. Haal mein huye research se yeh pata chala hain ki soyabean mein paya jane wala protein cholesterol level ko usi tarah se kam karta hain, jis tarah se cholesterol kam karne wali dawaaiyan karti hain.

Phaliya : - Phaliya ki sabzi tasty hoti hain, inke tarah tarah ke dish banaye jate hain. Is tarah yeh tasty toh hain hi protein ke saath hi fiber ke behatarin sources mein se ek hain.

Non-veg :- Aamtaur par maans ko protein ka ek accha source mana jata hain. Isme chicken, ande ka safed bhaag aur machhali mein kafi matra mein protein paya jata hain. Meat mein inke compare jyada Fat hota hain.

Milk aur Milk products :- Doodh, Paneer aur dahi sirf protein ke acche source hi nahi, balki calcium aur vitamin D ke bhi acche source hain. Rojana ek glass kam fat wala doodh le. Isse aapke daant aur haddiya majboot hongi aur aapko osteoporosis hone ka khatra bhi kam ho jayega. Doodh mein 2 tarah ka protein hota hain. Kull protein ka 80% hissa casein aur bacha hua 20% whey hota hain. Dono hi acche hote hain.

Akhrot :- Akhrot protein ka accha source hain. Isme Vitamin B complex khas karke B6 aur kai minerals jaise Iron, Magnesium, Copper aur zinc bhi kafi matra mein hote hain.

Ande :- Kisi bhi food mein paya jane wala protein mein sabse acchi quality ande mein payi jati hain. Yeh oon kuch chuninda foods mein se ek hain jisme sampoorn protein paya jata hain. Isme sabhi 9 jaroori Amino Acid paya jate hain, jo hamara sharir natural tarike se paida nahi kar sakta hain. American Heart Association ka kahna hain ki ek healthy insaan rojana ek anda bina kisi health problem ke kha sakta hain.
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