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बहुत से लोग जिम में घंटों मेहनत करते हैं और पसीना बहाते हैं, लेकिन अपनी डाइट में पर्याप्त प्रोटीन नहीं लेते. क्या आप जानते हैं कि ऐसा करने से आपके शरीर पर क्या असर पड़ेगा? अगर आप सही मात्रा में प्रोटीन नहीं लेते, तो आपकी मांसपेशियां कमजोर हो सकती हैं और आपकी मेहनत का पूरा फायदा नहीं मिल पाता. आइए जानते हैं कि प्रोटीन की कमी से आपके शरीर पर क्या असर पड़ता है और इसके लिए क्या करें।
प्रोटीन क्यों जरूरी है?
प्रोटीन की कमी के नुकसान
मांसपेशियों की कमजोरी: प्रोटीन की कमी से आपकी मांसपेशियां कमजोर हो सकती हैं. इससे आपकी ताकत कम हो जाएगी और आप जल्दी थक जाएंगे।थकान और कमजोरी: पर्याप्त प्रोटीन नहीं लेने से आपको जल्दी थकान महसूस होगी और आपकी ऊर्जा कम हो जाएगी।रोग प्रतिरोधक क्षमता कम होना: प्रोटीन आपकी इम्यून सिस्टम को मजबूत करता है. इसकी कमी से आप जल्दी बीमार पड़ सकते हैं।वजन कम करने में दिक्कत: अगर आपका लक्ष्य वजन कम करना है, तो प्रोटीन की कमी इसे मुश्किल बना सकती है. प्रोटीन से भरपूर आहार आपकी भूख को नियंत्रित करने और मेटाबॉलिज्म को बढ़ाने में मदद करता है।
जिम में वर्कआउट करने वालों के लिए प्रोटीन बहुत जरूरी है, क्योंकि यह मांसपेशियों की मरम्मत और बड़े में मदद करता है. हर उम्र और लिंग के हिसाब से प्रोटीन की जरूरत अलग-अलग होती है. आइए जानते हैं कि किसे कितनी प्रोटीन लेनी चाहिए।
18-30 साल
मेल: इस उम्र में मेल्स को लगभग 1.6 ग्राम प्रोटीन प्रति किलोग्राम शरीर वजन के हिसाब से लेना चाहिए. अगर आपका वजन 70 किलो है, तो आपको लगभग 112 ग्राम प्रोटीन रोजाना लेना चाहिए।फीमेल: फीमेल्स को इस उम्र में लगभग 1.4 ग्राम प्रोटीन प्रति किलोग्राम शरीर वजन के हिसाब से लेना चाहिए. अगर आपका वजन 60 किलो है, तो आपको लगभग 84 ग्राम प्रोटीन रोजाना लेना चाहिए।
31-50 साल
मेल: इस उम्र में मेल्स को लगभग 1.4-1.6 ग्राम प्रोटीन प्रति किलोग्राम शरीर वजन के हिसाब से लेना चाहिए. अगर आपका वजन 70 किलो है, तो आपको लगभग 98-112 ग्राम प्रोटीन रोजाना लेना चाहिए।फीमेल: फीमेल्स को इस उम्र में लगभग 1.2-1.4 ग्राम प्रोटीन प्रति किलोग्राम शरीर वजन के हिसाब से लेना चाहिए. अगर आपका वजन 60 किलो है, तो आपको लगभग 72-84 ग्राम प्रोटीन रोजाना लेना चाहिए।
50 साल से ऊपर
मेल: इस उम्र में मेल्स को लगभग 1.2-1.5 ग्राम प्रोटीन प्रति किलोग्राम शरीर वजन के हिसाब से लेना चाहिए। अगर आपका वजन 70 किलो है, तो आपको लगभग 84-105 ग्राम प्रोटीन रोजाना लेना चाहिए।फीमेल: फीमेल्स को इस उम्र में लगभग 1.0-1.2 ग्राम प्रोटीन प्रति किलोग्राम शरीर वजन के हिसाब से लेना चाहिए. अगर आपका वजन 60 किलो है, तो आपको लगभग 60-72 ग्राम प्रोटीन रोजाना लेना चाहिए।
प्रोटीन के अच्छे स्रोत
अंडे: एक अंडे में लगभग 6 ग्राम प्रोटीन होता है। चिकन: 100 ग्राम चिकन में लगभग 31 ग्राम प्रोटीन होता है।
मछली: 100 ग्राम मछली में लगभग 20-25 ग्राम प्रोटीन होता है।दाल: एक कप दाल में लगभग 18 ग्राम प्रोटीन होता है।नट्स और बीज: एक मुठी नट्स में लगभग 5-7 ग्राम प्रोटीन होता है।दूध और दूध से बने उत्पाद: एक कप दूध में लगभग 8 ग्राम प्रोटीन होता है।
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