단백질 섭취에 대한 이해: 균형 잡힌 식단을 위한 실용적인 팁

### 인도인의 식단에서 단백질 요구량 이해 및 충족하기
* 🇮🇳 인도 인구의 거의 **80%가 매일 식단에서 충분한 단백질**을 섭취하지 못하고 있어 영양 격차가 심각합니다.
* 🍛 단백질 필요량을 결정하려면 몸무게 1kg당 1g으로 시작하여 **60kg인 사람의 경우 하루 상한선을 120g**으로 정합니다.
* 🍗 닭고기, 생선, 달걀, 파니와 같은 동물성 단백질 공급원은 **1회 제공량당 약 6-8g의 단백질**을 제공하며, 달과 두부 같은 식물성 단백질 공급원은 **1회 제공량당 4-6g의 단백질**을 제공합니다.
* 🍚 쌀, 밀, 기장과 같은 주식도 단백질 섭취에 기여하며, **쌀은 한 끼에 5g, 밀은 차파티당 2g, 기장은 쌀과 비슷한 양**을 섭취할 수 있습니다.
* 🍽 인도인의 식사 샘플을 단백질 함량으로 분석한 결과, 일반적인 아침 식사는 **식사당 20g 목표에 미치지 못하는 경우**가 많았지만 점심과 저녁 식사는 적절한 계획을 세우면 **이 목표를 달성**할 수 있었습니다.
* 💪 채식주의자의 경우 **차나, 라즈마, 파니르와 같이 단백질이 풍부한 식품**을 추가하면 일일 단백질 목표량을 달성하는 데 도움이 됩니다.
* 🥛 특히 하루 두 끼만 먹는 경우, 식단만으로 단백질 필요량을 충족하기 어려운 사람은 **유청이나 식물성 단백질 파우더를 보충**할 필요가 있을 수 있습니다.
* 🏋 이 지침은 일반인을 대상으로 하며, **근육 회복과 성장을 위해 규칙적인 운동**을 하는 사람에게는 **추가 단백질 섭취**가 필요합니다.

충분한 단백질 섭취는 신체 유지에 매우 중요합니다. 60kg인 사람은 매일 최소 60g의 단백질이 필요하며, 다양한 식품을 통해 이를 섭취할 수 있습니다.

protein. We all assume we get enough of it, but the data shows otherwise. Multiple studies and surveys have found that nearly 80% of the Indian population is not getting enough protein in their daily diet. We are all made of protein - our skin, tissues, organs, muscles, all protein. Our cellular machinery makes protein to repair us all the time. Our DNA stores instructions to make proteins, that's it, nothing else. I suggest you watch my video on the science of protein to understand why it is so crucial. In this video, we'll focus on a more practical problem - how do you measure the amount of protein in your diet by just looking at your plate? Because unless you have a sense of how much you are eating, you won't know how much extra you need to eat to stay healthy. Step Zero: If you have specific medical conditions that require you to be on a low protein diet, listen to your doctor, don't take advice from social media, including this video. Step One: Get a sense for how much protein you need in your diet. Let's keep it simple, start

with 1 g of protein for every kilogram of body weight. In this video, I'm going to assume 60 kgs as a reasonable average weight. You could be less or more than that, so adjust appropriately. A 60 kg person who does not do any heavy exercise or regular running cycling needs 60 g of protein per day. If you do exercise, you need more. And also assume 120 g of protein a day is the upper limit for a 60 kg person unless you're a bodybuilder. Step two, if you eat three meals a day, try and get 20 g of protein per meal. If you eat two meals a day, try for 30 g of protein per meal. Step three, now that we have our goal in mind, let's start counting protein. We will start with the obvious sources of protein, meat. Assume 8 G for every piece of chicken, pork, beef, or mutton that you are able to eat. Not very tiny pieces, but a piece that is just below what might be too big to fit in your mouth. Think of the size

of one piece of chicken Tika. If this is fish, assume six gram per mouthful. Then let's get to egg, very simple, 6 G per egg. So a 2 egg omelette, 12 G. Then we get to paneer, for every cube of paneer assume 4 g of protein. So if you eat five pieces of paneer Tika, that's 20 g of protein. But if you use a small cube size, then use a smaller number. If you drink a small cup of thei kurd Rea, that's 3 g of protein. So that's animal protein. Now let's get to plant protein. A common confusion is that when you Google for protein content in dal Chana Etc you get the values for the uncooked Dal. So when you see 38 g of protein for 100 G of soybean, that is raw soybean and we can't digest raw dolls. When you soak and cook them, they absorb water and that makes up most of their weight. So if you you eat a

cup of cooked Chana. That is 6 g of protein, but we often eat Dal, rajma, or Chana in a gravy. So, in that case, assume 4 G per cup-sized serving, a cup of Dal, a cup of sambar, etc. Again, if it's too watery, countless. If you eat tofu, which is made from soybean, treat it like paneer, 4 G per mouthful piece. Now, let's get to your staple foods. People often forget that there is protein in rice, wheat, and millets as well. To keep things simple, if you're a rice eater, add 5 g of protein for each meal. If you don't eat that much rice, maybe use 3 G. People like to claim that millets have more protein. They do, but you won't eat as much millet as you do rice. So, there is no meaningful difference. When it comes to wheat, assume 2 g of protein per chapati and 2 G per slice of bread. If you eat upma, which is made of suji, assume 5 G.

2 g of protein for each idly or homemade dosa, and finally, vegetables even they contain small amounts of protein. For every cup size serving, add 2 g of protein. Some broad disclaimers: people don't measure their food with weighing scales and cup sizes vary widely. So when it comes to protein, if you're doubtful when you're counting, use a smaller number. Eating extra protein is always good for you. So let us summarize all this in a single table. And I've included a link from where you can print this out or save it to your mobile. Now let's put it to practice. I'm going to show you some standard Indian meals and then count the amount of protein in it. Remember our goal is 20 g per meal. Let's start with breakfast. Let's assume you eat two idlis. That's only 4 g of protein. And upma might add 4 to 5 g. Two puris will get you 4 to 5 g. Indian breakfasts tend to be low on protein, so keep that in mind.

about a Biryani meal with Raa with one chicken piece and one egg. 5 G from Rice, 8 G from chicken, 6 G from egg, 2 G from Raa. 21 G total. So that's enough protein for a meal, but keep in mind it's also a lot of calories from carbohydrates and fat. Now let's consider a typical thali from south or east India. 5 G from Rice, 4 G from Dal or sambar, one fish fry 6 g of protein, one vegetable side dish 2 G, one cup curd 3 G. 20 g of protein. If the meal was special and had a meat or fish curry, it'll be 24 to 25 g of protein. Now a rice-based vegetarian Tali again. 5 G from Rice, 4 G from sambar or Dal, 2 G from vegetables, 3 G from CD. So that's 14 G. So if you are vegetarian, you have to be a little conscious and add a cup of Chana Raja or paneer to make up for the

shortage. Now let's see a North Indian Thali: three chapatis, one Dal, one subji, one cup of curd or dahi. So, 6g from chapatis, 4g from Dal, 2g from the subji, and 3g from the dahi. 15g of protein. So, add some paneer and you're good to go. And finally, sometimes people don't have the time to cook four to five dishes and will eat something simple like Dal or Rajma Chawal or Roti Dal. A meal like that will approximately get you 10 to 12g of protein. A few practical tips: it is not that hard to get protein from your food if you eat many different things. If you're vegetarian, you need to be a little more mindful, that's all. A cup of dahi is very practical at every meal, but in many cases, eating paneer and Chana in every meal may not be practical. Paneer comes with a lot of fat and Chana, rajma can cause bloating, and you may not like the

taste of tofu. So, science-based nutritionists suggest that you can use a supplement like whey or plant-based protein powder to make up for any gap you might have on a daily basis. A typical cup-sized serving of protein powder is 25 g of protein. If you're someone who only eats twice a day, then getting 30 g of protein from every meal might be tough. So, go ahead and supplement. In conclusion, this video is primarily aimed at normal average people who may not work out in the gym 5 days a week and want to make sure that they are getting enough protein for basic body maintenance. A 60 kg person needs 60 g of protein. More is good, and if you work out more, is necessary because exercise damages muscles, and muscles are made of protein. Vegetarians and vegans can get enough protein with a little bit of conscious effort. If you want to simplify your life and not break your head, these are the three easiest ways to hit your protein goals: one, add one or two eggs to

every meal dead simple two add a cup cup of curd thei to every meal three one cup of whe or plant protein powder on days you are not eating protein rich.

How to Measure Protein On Your Plate

krishashok

식단에서 단백질의 중요성 이해하기

인도 인구의 거의 80%가 단백질 섭취가 부족하여 신체의 모든 측면에 영향을 미치는 것으로 밝혀졌습니다.

이 동영상은 체중과 신체 활동에 따라 단백질 섭취량을 측정하고 조절하는 실용적인 단계를 제공합니다.

또한 육류와 같은 공급원을 중심으로 식단에서 단백질을 식별하고 계산하는 방법에 대한 지침도 제공합니다.

음식마다 단백질 함량이 다른데, 치킨 티카는 한 입에 20g의 단백질을 제공하는 반면 생선은 한 입에 6g의 단백질을 제공합니다.

파니르 티카는 큐브당 4g의 단백질을 함유하고 있으며, 작은 컵의 요거트에는 3g의 단백질이 들어 있습니다.

익힌 차나 달은 한 컵당 6g의 단백질을 함유하고 있지만, 그레이비로 섭취할 경우 1회 제공량당 4g을 섭취하는 것이 더 안전합니다.

두부와 파니르는 모두 한 입에 4g의 단백질을 제공합니다.

쌀을 먹는 사람은 매 끼니마다 5g의 단백질을 추가할 수 있으며, 기장과 밀은 각각 1회 제공량당 3~5g과 2g의 단백질을 제공합니다.

일반적인 인도 식사의 단백질 함량

이들리, 우마, 푸리와 같은 표준 인도식 아침 식사는 단백질 함량이 낮아 한 끼에 4~5g만 제공합니다.

닭고기와 달걀이 들어간 비리야니는 21g의 단백질을 제공할 수 있지만 탄수화물과 지방으로 인한 칼로리도 높습니다.

일반적인 남아시아 또는 동인도 탈리는 20g의 단백질을 제공하며, 고기 또는 생선 커리를 추가하면 24-25g으로 늘어날 수 있지만 쌀로 만든 채식주의자 탈리는 14g의 단백질만 제공하므로 채식주의자는 차나 파니르와 같은 추가 단백질 공급원을 보충할 필요가 있습니다.

충분한 단백질 섭취하기: 실용적인 가이드

차파티스, 달, 서브지, 다히 등 북인도 탈리 음식이나 달 또는 라즈마 차왈과 같은 간단한 식사를 통해 충분한 단백질을 섭취할 수 있습니다.

채식주의자의 경우 다양한 식품을 섭취하고 유청이나 식물성 단백질 파우더와 같은 보충제를 사용하면 일일 단백질 필요량을 충족하는 데 도움이 될 수 있습니다.

단백질 파우더 보충제는 하루에 두 번만 식사를 하는 사람이나 격렬한 운동을 하지 않는 사람에게 특히 유용합니다.

매 끼니에 두부와 단백질 추가하기

매 끼니에 두부 한 컵을 추가하면 더 영양가 있고 균형 잡힌 식단을 만들 수 있습니다.

단백질이 풍부하지 않은 식사에 유청이나 식물성 단백질 파우더 한 컵을 추가하는 것도 도움이 됩니다.