Top Protein-Rich Foods to Add to Your Diet

 Most of the people feel that those who do workout or do exercise, they only need protein.But  is wrong because even a normal human should at least 0.8/kg body weight protein want . If a person weighs 60 kg, then the daily use should be 40 grams of protein. And if you exercise or workout, then the amount of protein can be more.

In this blog of today , it was discussed about such food which is rich in protein. 

# Egg 

*Protein -6gram( pure) 

*Carbohydrates- 0 gram

*Fat -2 gram 

You get about 6 grams of protein in a whole egg.There are 4 grams in the white part and 2 grams in the yellow part.You also get 5 grams of fat from the yellow part, so if you only want protein, then you should eat  only the white part of egg🥚. The special thing about the white part is that it is absorbed by the body completely, but if you want to gain weight, then you will have to eat the yellow part as well. You have to eat minimum 4 eggs in a day.

# Soya chunks ( soyabean)

* Protein - 53 gram

* Fat - 0 gram 

*Carbohydrates- 33gram

Soybean gives a lot of protein at a very low cost. 100 grams of soybean contains 53 grams of protein ,33 gram carbohydrates and 0 gram fat . Here is one of the best sources of protein. 

You should eat only 100 grams of soyabean in a day because if eaten in excess, it disbalances the hormones inside the body.

Due to which our health can also deteriorate, for this you should use it in small quantity only.

#peanut 

* Protein- 32 gram

* Carbohydrates - 16 gram

*Fat - 50 gram 

 Peanut is also a good source of protein. You will get about 32 grams of protein, carbohydrates 16 gram and fat 50 gram   in 100 grams of peanuts. If you want to gain weight, then you can take it, but if you want to lose weight, do not eat it. 

#Lentil ( Dal) 

* Protein- 28 gram

* Carbohydrates - 32 gram 

* Fat - 2 gram 

All types of pulses are rich in protein.

You get 28 grams of protein, 32 grams of carbohydrates and 2 grams of fat in 100 grams of lentils. 

# Cheese( Paneer)

* Protein-  18 gram 

* Carbohydrates - 16 gram 

* Fat - 4 gram

Due to the fact that paneer is made from milk, protein is found in large quantities in it. 100 grams of cheese contains 18 grams of protein, 16 grams of carbohydrates and 4 grams of fat.Cheese is the best source of protein for those who do not eat non-veg. 

#Milk 

* Protein- 20 gram 

* Carbohydrates - 18 gram 

* Fat - 8 gram

* Water - 95%

* Calcium - 2.9 gram 

You get about 20 grams of protein, 18 grams of carbohydrates and 8 grams of fat in 500 ml of milk. Apart from this, it contains a good amount of calcium and water. Which goes best to the bone.

Protein found in boot milk digests very slowly.Milk 🥛 should always be taken at night after 10-15 minutes of dinner. 

# Fish

* Protein-  52 gram 

* Carbohydrates - 20 gram 

* Fat - 15 gram 

Different fish have different amounts of protein. The fish which is white from inside has more protein in it.