Protein sources: healthy, best and cheapest sources

 

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Friends, protein is very important to be in our diet.  Protein itself is the micronutrients that daily repair our body, and the body grows.  Even nourishes skin and hair.  A normal person who does not workout and works by sitting all day, his body also needs protein at the rate of 1 gram per kilogram of body weight and if you do workout then your body's protein requirement increases even more.  That is why I have chosen 10 high protein foods that will easily fulfill your protein daily requirement.  I have ranked all these protein foods from 1 to 10 based on their cost.

Top 10 Best and Cheap Protein Foods -

1. Tofu -

Friends tofu is also called soya paneer, is apparently made from soyabeans.  Tofu is a vegetarian product, meaning it is not made from animals.

You can easily get 200 grams of tofu packet at ₹ 70 in the market.  100 grams of tofu is enough at a time, that means one serving of tofu which is 100 grams will cost you ₹ 35.  With this 100 grams of tofu, you get only 15 grams of protein, 15 grams of carbohydrates and about 8 grams of fats as it also contains carbohydrates and fats along with protein, hence it cannot be called lean source of protein.  Now we are getting 15 grams of protein from tofu, for ₹ 35, we will get 1 gram of protein for 2.3 rupees.  Now if you are thinking that eating tofu will cause the problem of man boobs, then it will be only if you eat tofu thrice in 1 day, 100 grams of tofu in 1 day is absolutely safe.

2. Fish-

By the way, different varieties of fish are available in the market.  But when it comes to protein, one thing should be understood that the more white the fish is, the better it will be.  This is because the protein in white color fish is very high, while fats and carbohydrates are equal.

Tilapia is the name of one such fish, then Indian pomfret and semen are also very high protein fish.  They contain a little fat but it is unsaturated fat which is healthy.  On an average 1 kg of fish is found around ₹ 500, the stated serving of fish is 100 grams, meaning one serving will cost you ₹ 50.  You will get 25 grams of protein from this 100 grams of fish, so this is 25 grams of protein in ₹ 50, that means 1 gram of protein of ₹ 2.  But that is protein.  It is high quality protein, is complete protein, and it can be taken once or twice to once a week.

3. Paneer-

Friends, you get 200 grams of paneer packet for ₹ 70, 100 grams of paneer is enough at a time, which will cost you ₹ 35.  Now the thing is that with 100 grams of paneer, you will get 18 grams of protein, but together you will get around 20 grams of fat.  The price of 1 gram of protein is ₹ 2.  Athletes sometimes avoid taking it because of the high quantity of fat in cheese.  But this problem is also easily solved when you take it out at home.

You will have a packet of low fat milk with yellow, around ₹ 20, so that 100 grams of paneer will come out and the amount of fat in this paneer will be equal to no.  Meaning 18 grams of protein in ₹ 20, that is, 1 gram of protein around ₹ 1 and the best thing is that it is very easy to remove paneer at home.  Just boil the milk, add lemon juice to it, then the milk will burst into paneer and the water will remain separate.

4. Chicken breast-

Nowadays if you buy chicken from a good local vendor, then 1 kg will cost you around 250 rupees and if you request a little bit from them and take a boneless portion of the chicken breast, then it will cost you around 100 grams of ₹ 40.  This 100 gram chicken breast will give you 25 grams of protein, that means you will get 1 gram of protein for 1.6 rupees, then you must include the best part of the chicken in your diet.  It contains only protein, meaning that there is lean source of protein, which helps a lot in both muscle building or fat loss.

5. Legumes-

Rajma, gram and black chickpeas all fall under the category of ligume.  The macro breakdowns of these three are almost the same.

You will get 1 kg of legume comfortably for about 150 rupees, ie 100 grams of ₹ 15 and this 100 grams of rajma, gram or chickpeas become double quantity after cooking.  So you will get 15 grams of protein from them in ₹ 15, now if you see, you are getting 1 gram of protein in ₹ 1.  But the problem is that along with protein, you will get 40 grams of carbohydrate.  So if you eat three to four rotis with them then the carbohydrates will be overdose.  So take care according to your fitness course.

6. Milk-

Friends, milk is a tremendous source of protein because the protein it contains has very high biological value.  That means your body gets absorbed very quickly.  You can also drink tone milk or full cream milk according to your fitness course.  A 500ml packet of Tone Milk will cost you around ₹ 20, so that you will get 18 grams of protein, ie 1 gram of protein for Rs. 1.1, Whether you are building muscle or fat loss, you can definitely include milk in your diet around half a kilo.

7. Egg white-

Now a days egg tray containing 30 eggs, you will get around ₹ 140, which means every single egg costs for 4.66 rupees.  1 egg white contains 4 grams of protein, meaning 1 gram of protein costs you 1.16 rupees.  The best part of egg whites is that they contain nothing but protein.  Secondly, it is a complete source of protein and is very easily digested in the body and best of all, if it does not have its own test, then you can mix it and eat it in any vegetable.

8. Peanuts-

1 kg of peanuts will cost you about ₹ 120, a serving of peanuts is about 30 grams which is 3.5 rupees, 30 grams of peanuts will give you 7 grams of protein, that means 1 gram of protein for 0.5 rupees.  But peanut is a primary source of healthy fats, not protein.  But when we talk about overall diet, this 7 grams of protein helps a lot in filling your daily protein requirement.  You can eat peanuts in dry roasted form or in the form of peanut butter.

9. Pulses-

Pulses are a very important part of the Indian diet.  Lentils also come in many varieties.  Some pulses costs ₹ 60 kg, but some costs ₹ 120 kg.  If you look at an average, you will get around 1 kg of pulses for around ₹ 80.  A serving that is 100 grams will cost you ₹ 8.  Pulses like rajma and gram also swell and their quantity doubles after cooking.  You will get 18 grams of protein and 40 grams of carbohydrate from 100 grams of lentils, meaning 1 gram of protein for 0.44 rupees.  Therefore, balance the roti and rice and go.  By the way, lentils are the complete source of protein, meaning they do not contain 9 essential amino acids.  But when we mix and eat pulses, it becomes a complete source of protein.  Combining lentils with roti and rice is considered a complete source of protein.

10. Soya chunks-

You will get a box of 200 grams of soybeans for ₹ 40.  The serving of soya chunks is 50 grams, which costs ₹ 10.  Friends, you are getting 25 grams of this protein in 10 rupees , which is very high in comparison to any other food source.  Just consume the soya chunks and make sure that you do not eat it in access.  By eating too much it can spoil the hormonal balance of the body, but one serving of 50 grams a day is absolutely safe.

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Immunity: How to boost immune system quickly

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Do you have low immunity? Do you get a cold very soon?  Do you always feel tired?  Or do you have skin problems?  Or is hair falling?  These are the signs of the weak immune system, but do not worry, today I will share with you some easy and very effective ways that you can strengthen your immune system right from home.

Immune system-

The immune system protects us from harmful bacteria and viruses.  To be a weak immunity means calling health problems.  Sometimes the immune system gets so weak that it starts working against our body.

Arthritis and Taiwanese diabetes are some such side-effects diseases.  Stress tends to be our immune system weak, along with incorrect catering and age.  Friends, if your immune system is strong at the moment, even if you don't mind eating directly, then there is no guarantee that it will continue like this.  Boosting the immune system is like a long-term investment.

5 effective ways that can naturally boost your immune system-

1. Ashwagandha-

Ashwgandha is one such powerful herb of India which is called Indian Ginsing.  Ashwagandha is a big name in boosting the immune system naturally.

Mix one teaspoon of ashwagandha powder in a glass of warm milk and drink it slowly one hour before bedtime. If you do not digest milk, you can also take ashwagandha in hot water.

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2. Giloy-

Giloy is a unique herb called amrita.  Amrita means the root of immortality, the living of health.  Giloy is a power house of antioxidants that fights against free radicals made in the body.  Toxins come out of Giloy and the blood is purified and viruses and bacteria die.

Drink just one teaspoon of Giloy Powder in lukewarm water on an empty stomach.

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3. Mint juice-

This is a tasty drink to naturally boost the immune system.

Just put 500ml water in a pan, then put half a teaspoon of turmeric in it, then let it boil for 2 minutes, then add 10 to 12 leaves of mint, let it boil till it is half of the water  Left, just put it in a glass and let it cool down a bit, now put a big spoon of honey in it.  This drink is as tasty as it is to increase immunity.

4. Turmeric-

Turmeric is a common spice used in Indian cooking.  But due to its antioxidant, antiviral and anti-inflammatory (anti-inflammatory) properties, it increases immunity very rapidly.

Drink half a teaspoon of turmeric in lukewarm milk 1 hour before sleeping at night.  If a pinch of black pepper is added to turmeric milk, it becomes even more effective.

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5. Amla-

Friends Vitamin C has a very big role in boosting immunity and Vitamin C is found in plenty in Amla.  So much vitamin C is found in 20 oranges, you will get only one amla.

So if you get used to eating one amla during the day, then you can stay away from infection very easily.  By the way, you can eat Amla in juice, pickle or jamb form.

Friends, it is obvious that you will not be able to try all these things together, so start doing whatever you like and keep it running for 2 months and then stop.  You will see the effect in 10 to 15 days only.

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Hair fall: Home remedies for hairfall and regrowth

 

Friends, hair loss and thinning of hair have become common for all human beings nowadays, whether it is man or woman, every human is going through this problem or has gone through it.  25% of men start having hair loss problem before the age of 21 and about 45% of women have the problem of hair thinning at some time.  So let's know why this is happening and what mistakes we are making which causes hair problems.

Mistakes that spoil our hair-

1. Heat spoils our hair in any way. If you bathe with hot water daily, use a hair straightening machine or if you cannot protect your hair from the sun, then definitely avoid it.

2. Do you have sulphate or any other harmful chemicals in your shampoo? If yes, change your shampoo immediately. Such chemicals become a major cause of hair fall.

3. Try not to use too many hair products, even if you do use them, remember to wash them before sleeping at night.

4. Sprinkling wet hair or combing wet hair weakens hair, so do not forget to do so.

5. Even after tying the hair too tightly, the roots become weak due to which the problem of thinning of hair comes.

6. If you take too much stress then the hair will fall, the hair itself has a life cycle or is like a lithium ion battery, so much tension you will take will be discharged soon.

The 3 biggest reasons for hair fall and their remedies-

1. Blood circulation -

Friends Nutrients go through the blood in our body, obviously if the blood is not able to flow in your scalp area, then from where will your hair get nutrition, then you take any good diet and your hair will fall.

How to Improve Blood Circulation-

One way is to massage your hair three to four times a week.  Which hair oil you use now is also very important. Nowadays most of the hair oils in the market are filled with petroleum products, artificial fragrances and cosmetic colors which harm the hair instead of benefiting it.  So always use pure pure pure oil like mustard oil, sesame oil, coconut oil, castor oil, almond oil.  Do the massage in circular motion with ease, if done too hard then hair can break, it is best to massage the night before sleeping and get up and wash in the morning.

Then exercise is a very good way to increase blood circulation. By doing any exercise for 15 to 20 minutes, blood circulation increases very fast.

Some asanas of yoga are very effective to increase blood circulation such as headstand, Bhujangasana, Sarvangasana etc.  And yes, whenever you get time, definitely do Balayam because it increases blood circulation in your head and stops hair fall.

2. Increase of DHT hormone-

In more than 80 percent of men, hair loss occurs due to increased DHT hormone.  DHT is made from testosteron by a biochemical reaction.  DHT reduces the life span of hair follicles, chokes hair follicles and finally closes.

But if you include some DHT blocking food in your diet then you can reduce the production of DHT hormone very easily.

Fenugreek seeds, four to five soaked almonds, bananas, carrots and mushrooms are the best DHT blocking foods.  DHT is the reason why bodybuilders who take testosterone injections are bald.

3. Poor nutrition-

This is the biggest reason that spoils our hair.  In today's race-filled life, most people do not pay attention to nutrition.  Outside, Chinese food, deep fried snacks, packaged food, cold drinks, fast food joints have all stopped eating at home.No matter how tasty all these things are, it does not give a slight nutrition to your body.  When your body does not go to the nutrition that is very important for hair, then you try any number of ways your hair will fall.

Friends, when we are not able to give nutrition to our body continuously, our body intelligence first stops nourishing our hair.  She believes that work will go on without hair, so take care of other essential parts of the body.  Therefore, any kind of hormonal imbalance or lock of nutrients has to be paid to our hair.  Every hair is made of protein, therefore protein is a very important nutrient to keep hair strong.

Grams, beans, chickpeas, all pulses, cheese, etc. are sources of good protein, include them in your diet.  Then friends, healthy fats are also very important in your diet.  Vitamin A, D, E and K are fat soluble vitamins, so if you do not have healthy fats in your diet, then all these vitamins are going to be deficient.  Almonds, cashews, peanuts, seeds cow's desi ghee are all excellent sources of fat.

Then iron and vitamins also have a very important role to keep the hair strong, both are related to each other, to be able to absorb iron, vitamin C is very important in the diet.  You know that all green leafy vegetables are a very strong source of iron and if we talk about vitamin C, nothing is better than amla.  If you eat only one gooseberry in the whole day.