Logo ko aksar lagta hai ki sirf vegetarian diet se protein intake poori nahi ho paati. Dekhiye humara latest video aur sikhiye daalon, paneer, aur soy products se apni diet ko protein-rich banane ke asaan tareeke!
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00:00According to a meta-analysis published in Journal of the American Dietetic Association,
00:26those who eat vegetarian food have a 3.5% less risk of gaining weight than those who eat non-vegetarian food.
00:34In India, about 49% of adults are vegetarians.
00:37To put it simply, 4 out of 10 people in India eat vegetarian food.
00:42When it comes to healthy, high-protein and vitamin-rich food,
00:46non-vegetarian food is seen as a good option.
00:50But now the world is shifting towards vegan and vegetarian.
00:54Namaskar! My name is Ankur and I welcome you to Healthy Nagariya by Najaria.
00:59Did you know that Indian vegetarian food is often high-carb and low-protein?
01:05This is because Indian vegetarian food is more dependent on rice, wheat and starchy vegetables.
01:14You must have seen that people often prefer to eat chapati, rice, potatoes and lentils in a vegetarian diet,
01:19which are full of carbohydrates.
01:22If we talk about protein-rich food like lentils, lentils, dairy and cottage cheese,
01:26it is easily available, but it is often eaten in a low-carbohydrate ratio.
01:32But why is it that India's vegetarian diet is high-carb and low-protein?
01:37Let's find out.
01:39In most Indian homes, rice and wheat are eaten on a large scale.
01:43At some point in the day, wheat roti and rice are made.
01:48This is why it becomes the main source of calories.
01:51Let's talk about starchy vegetables like potatoes, sugarcane and other low-protein vegetables,
01:56which are common in the Indian vegetarian diet, they also have a lot of carbohydrates.
02:01But when it comes to protein sources,
02:04vegetarian protein sources like lentils, lentils and dairy products are also part of the diet.
02:09But they are often not eaten in an adequate amount to balance the high consumption of carbohydrates.
02:16Apart from all this, there is one reason that cannot be ignored.
02:20That is the lack of awareness.
02:22In India, awareness about protein intake is still the most lacking.
02:28Due to which the diet is not balanced and carbohydrates are prioritized.
02:34But when it comes to carbohydrates and protein intake,
02:38it comes to mind that why is it necessary for both of them to be balanced diets?
02:43Let's find out.
02:45Blood Sugar Regulation
02:47Carbohydrates, especially simple carbs, easily break down in glucose.
02:52This causes a spike in blood sugar and in an adequate amount of sugar,
02:56the absorption of sugar decreases.
02:59This keeps the blood sugar level stable.
03:01That is, you may have a risk of having diabetes.
03:04Weight Management
03:06Protein is more satiating than carbohydrates.
03:09This means that it makes you feel full for a long time.
03:14High in carbs and low-protein diet can increase hunger and increase the possibility of eating more.
03:20Muscle Maintenance
03:22Protein is essential for muscle repair and maintenance.
03:25A low-protein diet can cause muscle loss, especially while losing weight.
03:30Metabolism
03:32Protein has a higher thermal effect of food, i.e. TEF, than carbohydrates.
03:37This means that the body uses more energy to digest protein, which can increase metabolism.
03:44Balance Nutrition
03:46A diet with more carbohydrates and less protein creates a nutritional imbalance.
03:51This causes fatigue and weakness in the body.
03:54In addition, the immune system can also weaken.
03:57Now you must have understood that protein is as important as carbohydrates for the body.
04:04Therefore, if there is a low amount of protein in your diet, you can include it in your diet in many ways.
04:11For example, protein-rich foods such as lentils, beans, beans, tofu, paneer, and dairy products.
04:17Use as much whole grains as possible.
04:20Use high-glucanic food to a limit.
04:23Because white rice and potatoes increase the risk of blood sugar spike.
04:29In addition, to make your protein intact, you can use a considerable amount of protein in your diet.
04:36In addition to all these, some foods can be added to an Indian vegetarian diet.
04:41Which will increase your protein live.
04:44What are these foods?
04:46Such as lentils, beans, beans, beans, beans, beans, beans.
04:51A cup of cooked lentils can have about 18 to 20 grams of protein.
04:55Legumes and beans, chole, rajma, black beans, sabut moong, lobiya, in may be 15-18 gm per
05:04cup protein.
05:05Paneer, 100 gm paneer may be 14 gm protein.
05:10Soya products, tofu, soya milk, soya chunks, soya granules, 100 gm tofu may be 8-10 gm
05:19protein.
05:20Vegetarian diet is good for weight loss due to reduced calorie intake.
05:35Plant-based food has less calories than dairy and meat food, so you can easily control overall
05:40calorie intake.
05:41Increased fiber content.
05:42Plant-based food has more fiber content, so you can easily control overall calorie intake.
05:48Reduce saturated fat in diet.
05:50Saturated fat is a type of fat which can cause heart disease and weight gain.
05:55Improve blood sugar control.
05:57Plant-based food helps in regulating blood sugar level.
06:00It helps in increasing insulin resistance and weight gain.
06:03Reduce saturated fat intake.
06:05Reduce saturated fat intake.
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