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Protein is a very important nutrient for our body. It not only helps in building muscles and repairing tissues, but is also necessary for the proper functioning of hormones, enzymes and immune system. This is the reason why people of every age should take the right amount of protein as per their needs.

According to health experts, if the amount of protein is taken more than required, it can increase kidney problems, while taking less protein can cause weakness and fatigue. In such a situation, let us tell you today how much protein is necessary to be taken in a day and what ICMR says about it.

How much protein is required in a day?

According to the ICMR-NIN 2020 report, a young person should take 0.83 grams of protein per kilogram of his body weight daily. That means, if a person weighs 80 kg then he should take about 66 grams of protein daily. Apart from this, people who do regular exercise or gym, depending on their physical activity and intensity, need 1.2 to 2 grams of protein per kg body weight. This means that a person weighing 80 kg needs 96 grams to 160 grams of protein.

What does ICMR say?

ICMR has fixed the daily amount of protein for different categories of people.
-For young men- For men with moderate activity, it is necessary to take 54 grams of protein per day.
-For young women- For young women with moderate activity, it is necessary to take 45.7 grams of protein per day.
– Pregnant women- According to ICMR, pregnant women are required to take 9.5 grams extra protein daily in the fourth to sixth months and 22 grams extra protein daily in the seventh to ninth months.
-Breastfeeding women- Breastfeeding women need 16.9 grams of extra protein in the first 6 months and 13.2 grams of extra protein for 6 to 12 months after delivery.

Experts’ opinion

Regarding how much protein is necessary to be taken daily, experts say that on an average a person should take 15 to 25 grams of protein in every meal so that the daily requirement can be met. At the same time, after the age of 30 or 35 years, muscle loss i.e. sarcopenia starts in the body. In such a situation, if a little more protein is taken at this age and physical activity is increased, then this process can be slowed down.

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Disclaimer: This information is based on research studies and expert opinion. Do not consider this as a substitute for medical advice. Before adopting any new activity or exercise, please consult your doctor or relevant specialist.

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A new study by ICMR and Madras Diabetes Research Foundation has come out. According to this, the amount of carbohydrates in the daily plate of Indians is very high. According to this research, Indians get 62 percent of their daily energy from carbohydrates, mostly from white rice and processed grains. In such a situation, let us now tell you how the danger is increasing from the daily eating plate and what big revelation has been made by ICMR regarding pulses and rice.

What came out in the ICMR report?

In the research conducted by ICMR and Madras Diabetes Research Foundation, data has been collected from door to door of people above 20 years of age in 30 states, union territories and Delhi-NCR. This research has also revealed that the amount of protein in the diet of Indians is less and saturated fat is more. Consuming too many carbohydrates increases the risk of type 2 diabetes, obesity and increased belly fat. According to this report, people who consumed more carbohydrates than the minimum intake were found to have 30 percent higher risk of diabetes, 22 percent higher risk of obesity and 15 percent higher risk of increased belly fat. At the same time, consuming only whole grains is also not completely safe. Instead of wheat, millet or rice, you should consume whole grains, but if its quantity is high then the risk of type 2 diabetes does not reduce.

What do experts say?

Regarding this research, experts say that rice and roti have a major contribution in the Indian plate and protein is often less. Both processed and simple carbohydrates can increase the risk of diabetes. In such a situation, high-fibre, whole grains are a better option instead of refined flour rotis. In this way, the use of long polished rice should be reduced with awareness.

preventive measures

It has been clearly stated in this research that necessary steps have to be taken to reduce the risk of metabolic diseases. For this, people will have to reduce the amount of carbohydrates and saturated fat in their food. At the same time, protein-rich and plant-based food will have to be promoted. Apart from this, it is important for physical activity to also become a part of the lifestyle.

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Looking at the plate of people living in cities, it seems that there is no shortage in eating and drinking. Various fruits, vegetables, grains and protein-rich foods are available in the market. Despite this, the figures of research on the nutrition of urban people tell a different story. According to the National Institute of Nutrition, 73% of people in urban India are struggling with protein deficiency.

People in cities have good income and many types of food facilities, yet their diet is not balanced. Experts tell that the problem is not only in the amount of food but what people are eating. People in cities are attracted to fashionable and trading foods, but their nutrition and quality are often not enough.

Lack of nutrition and its effect

Not only protein but lack of many other nutrients is also considered common in urban diet. Iron and vitamin B12 deficiency is common among urban people. Especially in vegetarian and vegan people, there is this deficiency, which affects the level of energy and has an effect on health. Apart from this, vitamin D deficiency is also found in high amounts in urban people, because most people get out less, which gives them less sunlight. This affects their bones and immune system. Lack of urban 3 fatty acids is also considered common among urban people due to high eating fish and excessive food. According to the report, about 56.4% of people in India are taking unbalanced diet.

How to complete nutrition gap?

Experts ask to adopt many things to meet the lack of nutrition in urban diet. For example, by consuming protein supplements, the health of muscles and adequate protein can be met. Apart from this, the nutrition gap in the diet can be reduced through vitamins and mineral supplements. At the same time, the deficiency of iron and vitamin B12 can be completed from multiwitamin supplements. Vitamin D and B12 supplements are very important for vegetarian and vegan people.

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