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pls answer q2 and q10.
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Ans 4.
10 High Protein food
1. Fish (Tuna, Salmon, Halibut)
Fishes like Tuna, Salmon aren’t just high in proteins but are also very low in fat. This makes fishes one of the most popular high protein fooditems.
Also, Salmon is blessed with omega-3-fatty acids. These fatty acids have been proven to be essential for nerve functioning and also regulating body hormones.
Tuna 100 gms- 30gm of Protein
Salmon 100 gms- 20 gm of Protein
Halibut 100 gms- 14 gm of Protein
2. Lean Chicken (chicken breast)
Good news for all the chicken lovers, it is dietician recommended that by modifying the way of preparing chicken, it can be a great protein source to us.
Especially, chicken breasts are amazing lean protein sources. Also, it is skinless chicken is a healthier choice for a protein source.
You can try out marinated chicken salad for a delicious and healthy lunch.
Chicken Breast 100 gms- 20 gm
3. Cheese (Non-Fat Mozzarella)
Cheese can be a great source of protein besides also being rich in calcium and vitamin. You can add cheese to many of your daily snacks.
However, choose the non-fat varieties of cheese. One such nutritionist-recommended cheese type is the Non-Fat Mozzarella which has fewer calories than the regular mozzarella.
So now you can prepare some homemade pizzasor salads with Non-Fat Mozzarella.
Non-Fat Mozzarella Cheese: 149 calories, Protein: 32%, Carb: 4%, Fat: 0%, Other (water): 64%
4. Lean Beef (Low Fat)
Lean beef is an excellent source of proteins. Not just that, it is also a great source of iron, zinc and vitamin B12.
To have healthy beef treats, you can try grilled beef with your favourite veggies. You can also try beef kababs with broccoli.
Lean ground beef 100 gms- 26 gms of Protein
5. Pork Loin (Chops)
Pork is a delicious source of protein. Lean cuts of pork like pork tenderloin, are the best option to get protein.
Pork Loin is also a source of B vitamins like thiamin, niacin, B6 and B12 and contains just about 2 grams of saturated fat.
6. Tofu
1/2 cup of tofu gives you 8 – 10 grams of protein. Besides this, tofu is a proven source of essential amino acids, iron as well as calcium.
It also contains the minerals manganese, selenium and phosphorous. Moreover, bean curd or tofu is also a good source of magnesium, copper, zinc and vitamin B1.
Tofu also contains phytoestrogen that helps in dealing with menopause in women.
7. Yogurt and milk
Both yogurt and milk are high protein sources that also come with different health benefits. For a better option, Greek Yogurt should be chosen.
Not just protein, they also contain calcium and vitamin D. Milk also contains phosphorus.
Yogurt (Greek and nonfat) 100 gms- 10 gm of Protein
Milk 1 Liter – 32 gms of protein
8. Beans (Mature Soy Beans)
Beans are the most inexpensive high protein sources. Soybeans are the plant sources of proteins that the vegetarians totally relish.
Glycinin and conglycinin are the chief proteins present in soybeans.
Soybeans are scientifically found to be helping in reducing cholesterol levels [1] and are also believed to carry anti-cancer properties [2].
9. Eggs (Especially Egg Whites)
How can there be a high-protein source list without eggs? Yes, whole eggs are nutritionally blessed with high-quality protein.
Moreover, the egg white portion of a whole egg contains vitamin B2, B6, B12, D, selenium and minerals like zinc, iron and copper.
1 large egg contains 6 grams of protein.
10. Nuts and Seeds
If you aren’t a meat lover, nuts and seeds can be your ultimate high protein sources. In addition to proteins, nuts and seeds also contain fiber minerals, vitamin E and omega-3 fatty acids.
The best part, you can have them anywhere!
Examples of nutritionist recommended high protein nuts and seeds are pumpkin seeds, peanuts, pistachios, almonds, sunflower seeds, sesame seeds, and flax seeds.
ANS 10.
Iodine is a trace mineral and a nutrient found naturally in the body.
Function
Iodine is needed for the cells to convert food into energy. Humans need iodine for normal thyroid function, and for the production of thyroid hormones.
10 High Protein food
1. Fish (Tuna, Salmon, Halibut)
Fishes like Tuna, Salmon aren’t just high in proteins but are also very low in fat. This makes fishes one of the most popular high protein fooditems.
Also, Salmon is blessed with omega-3-fatty acids. These fatty acids have been proven to be essential for nerve functioning and also regulating body hormones.
Tuna 100 gms- 30gm of Protein
Salmon 100 gms- 20 gm of Protein
Halibut 100 gms- 14 gm of Protein
2. Lean Chicken (chicken breast)
Good news for all the chicken lovers, it is dietician recommended that by modifying the way of preparing chicken, it can be a great protein source to us.
Especially, chicken breasts are amazing lean protein sources. Also, it is skinless chicken is a healthier choice for a protein source.
You can try out marinated chicken salad for a delicious and healthy lunch.
Chicken Breast 100 gms- 20 gm
3. Cheese (Non-Fat Mozzarella)
Cheese can be a great source of protein besides also being rich in calcium and vitamin. You can add cheese to many of your daily snacks.
However, choose the non-fat varieties of cheese. One such nutritionist-recommended cheese type is the Non-Fat Mozzarella which has fewer calories than the regular mozzarella.
So now you can prepare some homemade pizzasor salads with Non-Fat Mozzarella.
Non-Fat Mozzarella Cheese: 149 calories, Protein: 32%, Carb: 4%, Fat: 0%, Other (water): 64%
4. Lean Beef (Low Fat)
Lean beef is an excellent source of proteins. Not just that, it is also a great source of iron, zinc and vitamin B12.
To have healthy beef treats, you can try grilled beef with your favourite veggies. You can also try beef kababs with broccoli.
Lean ground beef 100 gms- 26 gms of Protein
5. Pork Loin (Chops)
Pork is a delicious source of protein. Lean cuts of pork like pork tenderloin, are the best option to get protein.
Pork Loin is also a source of B vitamins like thiamin, niacin, B6 and B12 and contains just about 2 grams of saturated fat.
6. Tofu
1/2 cup of tofu gives you 8 – 10 grams of protein. Besides this, tofu is a proven source of essential amino acids, iron as well as calcium.
It also contains the minerals manganese, selenium and phosphorous. Moreover, bean curd or tofu is also a good source of magnesium, copper, zinc and vitamin B1.
Tofu also contains phytoestrogen that helps in dealing with menopause in women.
7. Yogurt and milk
Both yogurt and milk are high protein sources that also come with different health benefits. For a better option, Greek Yogurt should be chosen.
Not just protein, they also contain calcium and vitamin D. Milk also contains phosphorus.
Yogurt (Greek and nonfat) 100 gms- 10 gm of Protein
Milk 1 Liter – 32 gms of protein
8. Beans (Mature Soy Beans)
Beans are the most inexpensive high protein sources. Soybeans are the plant sources of proteins that the vegetarians totally relish.
Glycinin and conglycinin are the chief proteins present in soybeans.
Soybeans are scientifically found to be helping in reducing cholesterol levels [1] and are also believed to carry anti-cancer properties [2].
9. Eggs (Especially Egg Whites)
How can there be a high-protein source list without eggs? Yes, whole eggs are nutritionally blessed with high-quality protein.
Moreover, the egg white portion of a whole egg contains vitamin B2, B6, B12, D, selenium and minerals like zinc, iron and copper.
1 large egg contains 6 grams of protein.
10. Nuts and Seeds
If you aren’t a meat lover, nuts and seeds can be your ultimate high protein sources. In addition to proteins, nuts and seeds also contain fiber minerals, vitamin E and omega-3 fatty acids.
The best part, you can have them anywhere!
Examples of nutritionist recommended high protein nuts and seeds are pumpkin seeds, peanuts, pistachios, almonds, sunflower seeds, sesame seeds, and flax seeds.
ANS 10.
Iodine is a trace mineral and a nutrient found naturally in the body.
Function
Iodine is needed for the cells to convert food into energy. Humans need iodine for normal thyroid function, and for the production of thyroid hormones.
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