Protein Guide: Daily Requirements (2025)
Introduction
In India, with its diverse food culture and the needs of its people, protein is an essential nutrient. Especially with the demands of a busy modern life, our body's need for protein is increasing. A lack of adequate protein in our daily diet can lead to many health issues, such as reduced performance, muscle loss, and a weak immune system. In this article, we will discuss the importance of protein and how to meet its requirements through proper food choices.
Quick Audit Box
| Daily Protein Needs | For children and adolescents | For manual laborers | Our beloved KABO Products |
|---|---|---|---|
| 0.8 grams per kilogram of body weight | 1-1.2 grams per kg | 1.2-2 grams per kg | KABO Butter Coffee and KABO Fig and Dates |
What is Protein and the Scientific Background
Protein is a type of nutrient in the body that is made up of amino acids. It is essential for every cell in our body. By including protein in our diet, it helps in the structure of our organs, proper muscle growth, and improving immunity. According to science, protein is found not only in meat products but also in pulses, nuts, milk, and other plant foods. The daily protein requirement for a healthy adult is determined by a need of 0.8 grams per kilogram of body weight.
Benefits and Evidence
According to various studies, consuming adequate protein provides many benefits for our body.
- Aids in Muscle Growth: Individuals who exercise regularly have a relatively high daily protein requirement. Research shows that 1.2-2.2 grams of protein per kg of body weight helps increase and preserve muscle mass.
- Weight Management: Consuming protein helps reduce hunger for a long time. According to research, the presence of protein improves the body's metabolism.
- Immunity: Protein is one of the main nutrients that helps build antibodies, which provides resistance against infectious diseases. For example, in India, foods that provide plenty of protein, such as milk, lentils, peas, and chicken, are available. For example, lentils like chana and moong are excellent sources of protein.
How to Use with Indian Foods
The following Indian food recipes can help meet your protein needs:
- Dal with White Rice: Traditionally, the combination of dal and rice is very popular. Eating dal with rice provides an appropriate amount of protein together.
- Protein Smoothie: Protein smoothies are popular among health-conscious youth nowadays. You can add KABO Butter Coffee to this smoothie, which is an excellent combination of coffee and protein.
- KABO Fig and Dates as Snacks: These two dried fruits are a great source of extra protein and healthy sugars. KABO Fig and Dates can be taken as a mid-afternoon snack.
Safety
Although protein is important for our body, taking it in excess can disrupt the balance of other nutrients. Excessive protein intake can put a strain on the kidneys and cause other health-related problems. Additionally, people with kidney problems should control their protein levels.
Who Should Avoid It
Those who suffer from kidney disease, metabolic problems, or are under special dietary guidance should consult a doctor. Also, excess protein intake should be avoided in children.
Dosage
Generally, the dose for an adult is 0.8 grams of protein per kilogram of body weight. For example, the daily protein requirement for a 70 kg person would be 56 grams. For manual laborers or athletes, this number can be 1.2-2 grams per kg.
Comparison
Realizing the importance of protein compared to other nutrients, it is important to eat the right amount. For example, every 100 grams of dal contains about 20-25 grams of protein, while the amount of carbohydrates and fat is low. Therefore, a balance of protein in the diet is necessary.
Practical Information
- How to include protein-rich foods like chicken, fish, lentils, eggs, and dairy products in your diet.
- Use KABO Fig and Dates for healthy snacks.
- Pay attention to the time and amount of protein consumption.
- Regular exercise and the use of protein supplements can be part of a diet plan.
Popular Questions and Answers
1. What are the right foods for protein?
Answer: For the right food for protein, you can use chicken, fish, lentils, soy protein, milk, and dairy products.
2. What problems can occur if there is a lack of protein?
Answer: Lack of protein can lead to muscle loss, a weak immune system, and clear fatigue.
3. What is the correct protein requirement in India?
Answer: In India, the protein requirement for adults is generally 0.8 grams per kg of body weight.
4. What is the protein requirement for manual laborers and athletes?
Answer: Those who do more physical work should take 1.2 to 2 grams of protein per kg.
5. Should I see a doctor before taking protein supplements?
Answer: Yes, if you have any health problems, you should definitely consult a doctor before taking protein supplements. Our guide to proper protein-rich food will help you lead a health-conscious lifestyle and get proper nutrition. To meet your protein needs, don't forget to use excellent products like KABO Butter Coffee and KABO Fig Dates.
