3. Foods With Rich Protein

Best Top 10 Vegetables for Protein Sources

Health is wealth ( Small changes Big Impact )

Hey Everyone ! welcome to the health is Wealth ( Small Changes Big Impact ) so, enjoying the weather these days. me too, But remember, Do not get used to it because it is temporary, so always be ready to change. Now, Today I’m Gonna discuss about The topic Vegetables. Yes !

according to Aryan Belief, vegetables were considered as a source of strength and a gift from god. Eating vegetables daily makes you stronger and healthier.

Why Vegetables are more important than we thought ? Specially these days ?

after the pandemic, many people came to realise that how much our immune system is important ?. what it’s actually do ?. it is the base or we can say work as framework for protecting our body from other viruses and infections. Foods With Rich Protein

The immune system of our body is a kind of defense mechanism to fight against pathogenic microbes. It has cells that are specialized to kill infecting microbes and keep our body healthy. there’s a word i use ‘ cells ‘ ( work as a building blocks for our body ).

What is Function of cells in our body and how it is maintained ?

Cells provide structure and function for all living things, from microorganisms to humans. Scientists consider them the smallest form of life. Cells house the biological machinery that makes the pROTEINS, chemicals, and signals responsible for everything that happens inside our bodies.

What is Protein? and how it works ?

Foods With Rich Protein

Every cell in our body Needs energy, and from where this energy comes from ? by the intake of protein. In human body Every Body part is made of tissues, and what forms a tissue? A group of cells.

Protein is an important part of a healthy diet. Proteins are made up of chemical ‘building blocks’ called amino acids. Your body uses amino acids to build and repair muscles and bones and to make hormones and enzymes. They can also be used as an energy source.

Foods Which are Highest In Protein ?

Foods With Rich Protein

1. Lima beans

2. Greens peas

Foods With Rich Protein

3. Spinach

4. Sweet corn

Foods With Rich Protein

5. Brussels Sprouts

6. Sweet Potato

Foods With Rich Protein

7. Broccoli

8. kale

Foods With Rich Protein

9. Mushrooms

10. Avocado

Health is Wealth ( Small Changes Big Impact )

Colour of vegetable also plays an important role like, if i say –

Red	red food gives you strong heart.
Orange	Good for vision, helps you see in the dark.
Yellow	Helps you in grow and healing your wounds/Cuts.
Green	Boosts your Immunity, Helps you to fight off sickness.
Blue and Purple	It makes your brain stronger.
white	Helps in making your brain and bones both stronger.

Every Vegetable has it own role maintaining the body, Always try to buy fresh vegetables from the market. The more fresh it is, more purity you get. Always choose quality over quantity. You know taking the protein in exact amount which our body needs also helps in reducing your weight. Without protein there will be no formation of new cells in our body.

How much protein an average body needs ?

the one day intake of Protein for our body should be according to our body weight. Suppose if One Person weight is around 75 kg , Then the protein intake should be around 75 gram. This is the Right Ratio According to Doctors. Protein deficient should also consider this. Start taking Protein in right amount and eat vegetables who makes you stronger and healthier for now and or the future also. after all

” Good Food is the Foundation of happiness “

how to maintain weight, if you have no time for exercise ?

Foods With Rich Protein

get up early morning, had breakfast, rush to the office, meet colleagues, office meetings, lunch time, get together, evening parties, late night parties, going to the trips, dinner time, late night sleeps, late night work, night shifts, family time, children’s time, relatives get together and there are so many things in life.

i think, this is the normal day routine for every indian person specially the middle class person. Well, life is not easy my friends that’s why there are some adjustments that we have to make. Foods With Rich Protein

The percentage of working class people in india right now is around 59.5 of the total population and i think it will going to increase more in upcoming years. A recent survey found that category of indians has increased from 14 ( 2004-05 ) percent to 31 percent ( 2020-21 in india and it will also going to increase.

So, that’s mean life is going to be more hectic in upcoming years and if people are busy so much these days, then imagine what will be the future ?

people queries

A few days back i met some people and got some queries. i asked them about there life, any updates or etc, i also asked about there work schedule ?

whether they go the gym or do any exercises ?

due to hectic schedule there waists size has increased, what should they do ?

What should I do If I am a student and don’t get time for exercise?

How can I find time to work out while going to school and working full time?

How can I manage school, work and the gym?

What is the best time to work out if you’re struggling to find time because of school/work?

I can’t find enough time to go to gym. What can I do in less than 30 minutes everyday to improve my overall fitness day by day?

If I have exactly 45 minutes each day, five days a week, to workout at a gym, what should my weekly routine (repeatable) contain?

Foods With Rich Protein

Go step by step :-

1. There are 24 hours in a day, try to use time management it can really help you.

2. Forget about activity for sometime, First start working On your diet.

3. go for a walk at least 40 minutes, Specially after dinner.

4. try include two things at a time example ( like if you are talking on the phone then do it while walking, not sitting.

5. Start changing your diet first at home.

6. If you are student and you are not getting enough time for exercise then you should go for walk at least. ( Walk will work upon your whole body ).

7. the best time for workout during the struggling of school/work is the evening time.

8. Persons who have less time the 30 minutes and won’t be able to go to the gym, then do yoga at home.

9. People who have exactly 45 minutes, they can go for a cardio or can perform any 5 exercise of any body part on the daily basis. If i say ( 10 to 15 minutes are enough for cardio and after that switch to the weight training ).

What should be the diet Plan ?

Generally, the recommended daily calorie intake is 2,000 calories a day for women and 2,500 for men. it’s all a game of calories, you have to increase a intake of protein and fiber to your body.

By replacing carbs and fat with protein, you reduce the hunger hormone and boost several satiety hormones. This leads to a major reduction in hunger and is the main reason protein helps you lose weight. It can make you eat fewer calories automatically.

If i talk about the balanced diet, the recommended diet for an average adult :-

Nutrient	Quantity per day
Energy	8,700 kilojoules
protein	according to your weight = gram, but minimum should be 50 gram
fat	70 gram
saturated fatty acids	24 gram
carbohydrates	310 gram
sugars	90 gram
sodium ( Salt )	2.3 gram
Dietary fiber	30 gram

Foods With Rich Protein

There is a diet plan, that i would like to share it with you so you can easily reduce your weight :-

Veg diet plan

Early morning	green tea ( Only one cup ), two walnuts, almonds, sprouts.
Breakfast	omelette ( Only two eggs ), with two slices of brown bread, Porridge, Black chick peas with light salt, Poha.
after two hours of breakfast	One Bowl of boiled Kidney beans, chickpeas, nutrela ( you can also add pieces of lettuce, tomato, onion, paneer, mushrooms, capsicum, a little bit of salt and chilli, and a lemon ).
lunch	Only two chapatis ( Ghee included ) with any daal or any vegetable sabzi ( You can increase a quantity of daal and sabzi but not chapatis ) and if you’re having rice also then only one chapati ( at the beginning, Obese people must avoid taking rice ).
evening meal	one apple, banana ( Obese must avoid ), Avocado, watermelon and muskmelon ( Very beneficial specially these days ).
dinner	One large bowl of salad ( Papaya, apple, cucumber, carrot you can add muskmelon or watermelon also, beetroot ( Chukandar – Very good for blood ), One or two bowl of daal, you can have one chapati, or 150 gram Paneer.

Foods With Rich Protein

Non-veg diet plan

Early Morning	Green tea, 2 almonds + 2 walnuts, Sprouts.
Breakfast	6 boiled eggs ( Only white part ).
After two hours of breakfast	a bowl of broccoli, capsicum, chicken pieces, mushrooms, corn, lettuce ( can add a little bit of salt, chilli or oregano just for taste ).
lunch	Only two chapatis ( Ghee included ) with any daal or any vegetable sabzi ( You can increase a quantity of daal and sabzi but not chapatis ) and if you’re having rice also then only one chapati ( at the beginning, Obese people must avoid taking rice ).
evening meal	150 gram of chicken with one small bowl of brown rice, one apple, Orange.
dinner	250 gram of boiled chicken or roasted chicken ( without butter ), fatty fish, you can add two rumali roti’s but not on the daily basis, two times a week ( If you are craving very badly ).

These are the diet charts which you can follow in your daily routine life, it is not expensive you can purchase some item at very reasonable price. But, remember when it comes to chicken or fish, always check before purchasing. The quality must be pure.

In india, after the lunch or dinner people mostly like taking heavy sweeteners or we can say we are more fond of sweeteners ( Even Jalebi With A Combination Of Rabri Is One Of My Favourite ). but only, once a month and for diabetic people, they must totally avoid.

diabetic or people dealing with sugar problems can take Natural Sweeteners but, before taking they must first consider the doctor advice ( Because some time it fluctuates the sugar levels in body ).

start maintaining your diet from today. there is one more important diet, which doesn’t need any type of investment or time but, it is the most valuable thing in the world and that is self-control. always remember…

Self-control is strength, Right thought is our mastery and Calmness is our power – James allen.