4. Nutrients can be divided into 2 categories:
爐爛爐劇 爐むい爛爐朽爐 爐爛 2 爐謹爐萎爐爐爐爛爐 爐爛爐 爐朽さ爐爐鉦爐逗い 爐爐爐爐 爐逗ぞ 爐伍爐むぞ 爐:
1. Macronutrients. 爐爐爛爐萎爐爛爐爛爐爛爐萎た爐踱爐爛爐 (Carbohydrates, Proteins, Fats)
2. Micronutrients. 爐爐鉦爐爛爐萎爐爛爐爛爐爛爐萎た爐踱爐爛爐 (Vitamins, Minerals, Water, Fiber)
Macronutrients are those nutrients that the body needs in large amounts.
These provide the body with energy (calories).
爐爛爐爛爐萎爐爛爐爛爐爛爐萎た爐踱爐 爐朽 爐爛爐劇 爐むい爛爐 爐項爐 爐爐爐爐爛 爐謹ぐ爛爐 爐爛 爐萎爐爐÷ 爐爐鉦い爛爐萎ぞ 爐爛爐 爐爐朽ざ爛爐爐爐むぞ
爐項爐む 爐項爛 爐爛 爐謹ぐ爛爐 爐爛 爐爐爐鉦ぞ (爐爛 爐逗爐萎) 爐爛爐萎う爐鉦え 爐爐萎い爛 爐項爐爛
Micronutrients are those nutrients that the body needs in smaller amounts..
爐爐鉦爐爛爐萎爐爛爐爛爐爛爐萎た爐踱爐爛爐 爐朽 爐爛爐劇 爐むい爛爐 爐項爐 爐爐爐爐爛 爐謹ぐ爛爐 爐爛 爐爐 爐爐鉦い爛爐萎ぞ 爐爛爐
爐爐朽ざ爛爐爐爐むぞ 爐項爐む 爐項爛
5. CALORIFIC VALUE OF NUTRIENTS:
爐爛爐劇 爐むい爛爐朽爐 爐爐 爐爐逗爐萎 爐爐鉦え:
Food component
Energy density
kcal/g kJ/g
Fat 9 37
Ethanol (drinking alcohol) 7 29
Proteins 4 17
Carbohydrates 4 17
Organic acids 3 13
Polyols (sugar alcohols, sweeteners) 2.4 10
Fibre 2 8
Average dietary energy intake per
person per day is 2233 Kcal for
Rural India and 2206 Kcal for
Urban India.
爐爛爐萎え爐 爐爛爐萎う爐 爐爛爐萎え爐 爐朽爐爐爐むい 爐爐伍い 爐爐項ぞ爐 爐爐爐鉦ぞ 爐爛
爐爐爐 爐爛爐萎ぞ爐爛爐 爐爐鉦ぐ爐 爐爛 爐迦た爐 2233 爐爐 爐謹す爐萎
爐爐鉦ぐ爐 爐爛 爐迦た爐 2206 爐爐爐逗 爐爛 爐逗爐萎 爐項爛
*According to National Sample Survey Office (NSSO)
6. CARBOHYDRATES/爐爐鉦ぐ爛爐爛爐項ぞ爐爐÷爐萎爐爛爐
Molecular formula / 爐爐爛爐朽た爐 爐伍爐む爐 Cx(H2O)y
Primarily produced by plants. 爐爛爐爛爐 爐萎爐 爐伍 爐爛爐о爐 爐爛爐朽ぞ爐萎ぞ 爐爐む爐爐鉦ぃ爛爐逗い 爐項爐む 爐項 爛
Primary source of energy 爐爐萎爐鉦ぞ 爐爛 爐爛爐萎ぅ爐 爐伍爐む爐萎爐 爐項爐む 爐項 爛
Types 爐爛爐萎爐鉦ぐ :
1. Monosaccharides
2. Oligosaccharides
3. Polysaccharides
7. (i) Monosaccharides: A carbohydrate that cannot be
hydrolysed further to give simpler unit of polyhydroxy
aldehyde or ketone is called a monosaccharide. About 20
monosaccharides are known to occur in nature. Some
common examples are glucose, fructose, ribose, etc.
爐爛爐迦爐項ぞ爐爐÷爐萎爐爛爐伍 爐踱爛爐÷た爐項ぞ爐爐 爐爐 爐爛爐爛爐 爐爛 爐伍ぐ爐 爐爐爐鉦 爐逗爐爛 爐爛 爐爛爐迦 爐踱 爐爐鉦ぐ爛爐爛爐項ぞ爐爐÷爐萎爐 爐爛爐萎爐伍
爐爐爛 爐項ぞ爐爐÷爐萎爐迦ぞ爐爐萎 爐爐項爐 爐爛爐爐爐 爐萎爐 爐伍爐むぞ 爐項 爐爐伍 爐爛爐爛爐伍爐爐萎ぞ爐爐 爐爐項ぞ 爐萎爐鉦い爐 爐項, 爐迦爐爐 20
爐爛爐爛爐伍爐爛 爐萎ぞ爐爐 爐爛爐萎爛爐爛爐 爐爛爐 爐爐鉦 爐萎爐鉦い爛 爐項爐爛 爐爛爐 爐伍ぞ爐爐鉦え爛爐 爐爐逗ぞ爐項ぐ爐 爐項爐 爐爛爐迦爐爛爐萎, 爐爛爐萎爐爛爐爛爐萎, 爐萎ぞ爐爐萎爐爛爐萎
爐爐爛爐逗イ
8. (ii) Oligosaccharides: Carbohydrates that yield two to ten monosaccharide units,
on hydrolysis, are called oligosaccharides. They are further classified as
disaccharides, trisaccharides, tetrasaccharides, etc., depending upon the number of
monosaccharides, they provide on hydrolysis. Amongst these the most common are
disaccharides. The two monosaccharide units obtained on hydrolysis of a
disaccharide may be same or different. For example, one molecule of sucrose on
hydrolysis gives one molecule of glucose and one molecule of fructose whereas
maltose gives two molecules of only glucose.
爐項ぞ爐爐÷爐萎爐爛爐迦ぃ爛爐伍じ 爐爐 爐逗 爐伍 爐逗じ 爐爛爐爛爐伍爐爐萎ぞ爐爐 爐爐爐鉦爐爛爐 爐爐 爐爐む爐爐鉦た爐 爐爐萎え爛 爐逗ぞ爐迦 爐爐鉦ぐ爛爐爛爐項ぞ爐爐÷爐萎爐 爐爛 爐爐爛爐迦爛爐伍爐爛爐萎ぞ爐爐 爐爐項ぞ 爐萎爐鉦い爐 爐項爛 爐爛爐
爐伍ぞ爐爐鉦え爛爐 爐爐逗ぞ爐項ぐ爐 爐項爐 爐爛爐迦爐爛爐萎, 爐爛爐萎爐爛爐爛爐萎, 爐萎ぞ爐爐萎爐爛爐萎 爐爐爛爐逗イ 爐爐爛爐項爐 爐爐爛 爐逗ぞ爐爐伍爐爛爐萎ぞ爐爐逗爐, 爐爛爐萎ぞ爐爐伍爐爛爐萎ぞ爐爐逗爐, 爐爛爐爛爐萎ぞ爐伍爐爛爐萎ぞ爐爐逗爐, 爐爐爛爐 爐爛 爐萎爐 爐爛爐
爐逗爛爐爛爐 爐爛爐爐爐 爐萎爐鉦い爐 爐項, 爐爛爐爛爐伍爐爛爐萎ぞ爐爐逗爐 爐爛 爐伍爐爛爐爐 爐爛 爐爐оぞ爐 爐爐, 爐逗 爐項ぞ爐爐÷爐萎爐爛爐迦ぃ爛爐伍じ 爐爛爐萎た爐鉦え 爐爐萎い爛 爐項爐爛 爐爐爐爛爐 爐伍 爐伍ぐ爛爐爐伍 爐爐
爐逗ぞ爐爐伍爐爛爐萎ぞ爐爐 爐項爐爛む踱 爐逗ぞ爐爐伍爐爛爐萎ぞ爐爐 爐爛 爐項ぞ爐爐÷爐萎爐爛爐迦ぃ爛爐伍じ 爐爐 爐爛爐萎ぞ爐爛爐 爐逗 爐爛爐爛爐伍爐爛爐萎ぞ爐爐 爐爐爐鉦爐爐鉦 爐伍ぎ爐鉦え 爐爐 爐爛爐爐爛爐 爐項 爐伍爐む 爐項爐爛 爐爐逗ぞ爐項ぐ爐 爐爛
爐爛爐迦, 爐項ぞ爐爐÷爐萎爐爛爐迦ぃ爛爐伍じ 爐爐 爐伍爐爛爐萎爐萎 爐爐 爐踱 爐爐爛 爐爛爐迦爐爛爐萎 爐爐 爐踱 爐爐爛 爐爐 爐爛爐萎爐爛爐爛爐萎 爐爐 爐踱 爐爐爛 爐逗爐むぞ 爐項 爐萎爐萎爐爐爛爐 爐爐鉦ぁ爐爛爐萎 爐爛爐逗げ
爐爛爐迦爐爛爐萎 爐爛 爐逗 爐爐爛 爐逗爐むぞ 爐項爛
9. (iii) Polysaccharides: Carbohydrates which yield a large
number of monosaccharide units on hydrolysis are called
polysaccharides. Some common examples are starch,
cellulose, glycogen, gums, etc. Polysaccharides are not
sweet in taste, hence they are also called non-sugars.
爐項ぞ爐爐÷爐萎爐迦ぞ爐爐爛爐伍じ 爐爐 爐爐鉦ぐ爛爐爛爐項ぞ爐爐÷爐萎爐 爐萎爛 爐萎爐爐÷ 爐伍爐爛爐爐 爐爛爐 爐爛爐爛爐伍爐爛 爐萎ぞ爐爐 爐爐爐鉦爐爛爐 爐爐 爐爐む爐爐鉦た爐 爐爐萎い爛
爐項爐, 爐爐爛爐項爐 爐爛爐迦爐伍爐爛 爐萎ぞ爐爐 爐爐項ぞ 爐萎爐鉦い爐 爐項爛 爐爛爐 爐伍ぞ爐爐鉦え爛爐 爐爐逗ぞ爐項ぐ爐 爐項爐 爐伍爐爐鉦ぐ爛爐, 爐伍爐÷く爛爐迦爐萎,
爐爛爐迦ぞ爐爐爛爐萎爐, 爐爐伍爐÷, 爐爐爛爐 爐爛爐迦爐伍爐爛 爐萎ぞ爐爐 爐伍爐逗ぞ爐 爐爛爐 爐爛爐爛 爐爐項爐 爐項爐む 爐項爐, 爐爐伍ぃ爛爐迦 爐爐爛爐項爐 爐爛爐-爐謹爐 爐萎ぞ
爐爛 爐爐項ぞ 爐萎爐鉦い爐 爐項
10. Food Sources 爐爐鉦う爛爐 爐伍爐萎爐:
Grains (choose mostly whole grains for added benefits)
Dairy products (choose low-fat or non-fat most often)
Fruits (choose whole fruits more often than fruit juices)
爐爐鉦う爛爐 爐伍爐萎爐 爐爐爐鉦 (爐爐爐むぐ爐萎い爐 爐逗ぞ爐爛爐 爐爛 爐迦た爐 爐爛爐爐鉦う爐鉦い爐 爐伍ぞ爐萎爐爛爐 爐爐爐鉦 爐逗爐爛爐)
爐÷爐爐萎 爐爐む爐爐鉦う (爐爐 爐朽じ爐 爐朽ぞ爐逗 爐爐 爐爛爐-爐朽じ爐 爐爐 爐逗く爐 爐爐萎爐)
爐爐 (爐爐逗爐 爐爛 爐萎じ 爐爛 爐む爐逗え爐 爐爛爐 爐爐爐逗 爐萎爐爐鉦ぐ 爐爛爐萎 爐爐 爐逗爐爛爐)
Recommended Allowance
1. Sedentary Individuals: 40-50% of your total daily calories should be carbohydrates
2. Exercises Regularly: 60% of your total daily calories should be carbohydrates
3. Athletes or persons involved in heavy training: 70% of your total daily calories should be
carbohydrates (3.5-4.5 grams of carbohydrate per pound of body weight)
爐爐伍爐 爐朽爐爐爛爐むた: 爐爐爐爛 爐爛爐 爐逗爐爛爐爐 爐爛爐迦爐萎 爐爐 40-50% 爐爐鉦ぐ爛爐爛爐項ぞ爐爐÷爐萎爐 爐項爐爐 爐萎爐鉦ぃ爛爐項
爐爛爐むえ爐爐爛爐むた爐 爐萎爐 爐伍 爐朽爐爐鉦く爐鉦た 爐爐萎え爛 爐朽ぞ爐迦 : 爐爐爐爛 爐爛爐 爐逗爐爛爐爐 爐爛爐迦爐萎 爐爐 60% 爐爐鉦ぐ爛爐爛爐項ぞ爐爐÷爐萎爐 爐項爐爐 爐萎爐鉦ぃ爛爐項
爐踱ムげ爛爐 爐爐 爐爐鉦ぐ爛 爐爛爐萎爛爐むた爐爛爐劇ぃ 爐逗爐 爐逗ぞ爐爛爐むた爐 爐朽爐爐爛爐むた: 爐爐爐爛 爐爛爐 爐逗爐爛爐爐 爐爛爐迦爐萎 爐爐 70% 爐爐鉦ぐ爛爐爛爐項ぞ爐爐÷爐萎爐 爐項爐爐 爐萎爐鉦ぃ爛爐項 (爐謹ぐ爛爐 爐爛 爐逗ぐ爛爐 爐爛 爐爛爐萎ぃ爛爐 爐爐鉦爐爐 3.5-
4.5 爐爛爐萎ぞ爐 爐爐鉦ぐ爛爐爛爐項ぞ爐爐÷爐萎爐)
11. Deficiency of carbohydrates 爐爐鉦ぐ爛爐爛爐項ぞ爐爐÷爐萎爐 爐爛
爐爐爛
Lack of carbohydrate can cause Hypoglycemia (also called as low
blood sugar or low blood glucose) and ketosis.
Deficiency of carbohydrates reduces stamina.
爐爐鉦ぐ爛爐爛爐項ぞ爐爐÷爐萎爐 爐爛 爐爐爛 爐伍 爐項ぞ爐爐爛爐爛爐逗ぞ爐爐伍爐迦ぎ爐爐 爐項 爐伍爐むぞ 爐項 (爐爐爐伍 爐爐爐爛爐
爐萎い爐 爐謹爐 爐萎ぞ 爐爐 爐爐爐爛爐 爐萎い爐 爐謹爐 爐萎ぞ 爐爐項ぞ 爐爐鉦い爐 爐項) 爐爐 爐爐爐爛爐迦じ爐伍イ
爐爐鉦ぐ爛爐爛爐項ぞ爐爐÷爐萎爐 爐爛 爐爐爛 爐伍 爐伍す爐爐謹爐むい 爐爐 爐項 爐爐鉦い爛 爐項爛
12. Excess of carbohydrates 爐爐鉦ぐ爛爐爛爐項ぞ爐爐÷爐萎爐 爐爛 爐爐оた爐爐むぞ:
1. Weight Gain
If you're habitually overeating carbohydrates, the excess calories could lead to weight gain.
2. Type 2 Diabetes (Mellitus)
Consuming too many carbs, especially those with a high glycemic load, can increase your
risk of several disorders, including Type 2 diabetes.
1. 爐爐鉦ぐ 爐萎爐爐∇ぜ爐爐
爐爐爛爐萎う 爐爐 爐爐爐むえ 爐爐鉦ぐ爛爐爛爐項ぞ爐爐÷爐萎爐 爐爐 爐萎す爛 爐項爐, 爐む 爐爐爐むぐ爐萎い爐 爐爛 爐逗爐萎 爐伍 爐朽爐 爐萎爐爐∇ぜ 爐伍爐むぞ 爐項爛
2. 爐爐逗爐爛爐 爐爛爐萎爐鉦ぐ 2 (Mellitus)
爐萎爐爐項爐 爐爐爐逗 爐爐鉦ぐ爛爐爐伍ぞ 爐爐 爐伍爐朽え 爐爐萎え爐, 爐朽さ爐謹爐 爐萎爐 爐伍 爐爐爛爐 爐爛爐逗ぞ爐爐伍爐迦ぎ爐 爐逗爐 爐朽ぞ爐逗, 爐爐鉦爐 2
爐爐逗爐爛爐 爐伍爛爐萎す爐 爐爐 爐朽さ爐爐鉦ぐ爛爐 爐爛 爐爐爐爛 爐爛爐爐爐 爐爛 爐萎爐爐∇ぜ爐 爐伍爐む 爐項爐爛
13. FATS/爐朽じ爐
A fat molecule consists of two kinds of parts: a glycerol backbone
and three fatty acid tails.
爐踱 爐逗じ爐 爐爐爛 爐爛爐 爐逗 爐爛爐萎爐鉦ぐ 爐爛 爐爐鉦 爐項爐む 爐項爐: 爐踱 爐爛爐爛爐迦じ爐萎爐 爐萎爐∇ぜ 爐爐 爐む爐 爐爛爐爛 爐踱爛爐伍た 爐爛爐爐爛
Role in the Body/爐謹ぐ爛爐 爐爛爐 爐爛爐迦ぎ爐爐
Energy reserve 爐伍爐爛爐萎す爛爐 爐爐爐鉦ぞ
Protects vital organs 爐爐項い爛爐朽お爛爐爐 爐爐爐爛爐 爐爛 爐伍爐萎爛爐劇ぞ 爐爐萎い爐 爐項 爛
Insulation 爐むぞ爐爐鉦さ爐萎爐逗え
Transport fat soluble vitamins 爐朽じ爐 爐爛爐 爐爛爐逗え爐謹爐 爐朽さ爐爐鉦げ爐爐 爐爐萎ぐ爐朽す爐
14. Recommended daily Allowance / 爐爛爐爛爐むえ爐 爐爐朽ざ爛爐爐爐むぞ
20-35% of your total daily calories should come from fat
Less than 10% of total daily calories should come from Saturated Fat
(coconut and plam kernal oil, butter, cream cheese, full fat dairy products)
爐爐爐爛 爐爛 爐 爐爛爐爐爐 爐爛 爐逗爐萎 爐爐 20-35% 爐朽じ爐 爐伍 爐爐爐 爐逗ぞ爐爛爐萎す爐 爛
爐爛 爐 爐爛爐爐爐 爐爛 爐逗爐萎 爐爐 10% 爐伍 爐爐 爐伍爐む爐爛爐 爐朽じ爐 (爐爐鉦ぐ爐萎く爐 爐爐 爐爛爐逗ぞ爐爐
爐爐爛爐 爐む爐, 爐爐む爐, 爐爛爐萎爐 爐爐爛爐, 爐爛爐爐 爐朽じ爐 爐朽ぞ爐逗 爐÷爐爐萎 爐爐む爐爐鉦う 爐伍 爛
Food Sources
Oils, Nuts, Seeds, Meat, fish, dairy
爐爐鉦う爛爐 爐伍爐萎爐
爐む爐, 爐爐爛爐, 爐萎爐爛爐, 爐爐鉦爐, 爐爐爐逗, 爐÷爐爐萎
15. Essential Fatty Acid Deficiency:
Essential fatty acid (EFA) deficiency is rare, occurring most often in infants
fed diets deficient in EFAs. Signs include scaly dermatitis, alopecia,
thrombocytopenia, and, in children, intellectual disability.
爐爐朽ざ爛爐爐 爐爐爛 爐踱迦じ爐 爐爛 爐爐爛:
爐爐朽ざ爛爐爐 爐爛 爐爛 爐踱迦じ爐 (爐爐踱爐) 爐爛 爐爐爛 爐爛爐逗ぞ爐 爐項, 爐迦ざ爐謹爐爐 爐爛爐 爐爐むじ爐 爐爐踱爐
爐爛 爐爐爛 爐朽ぞ爐逗 爐爐項ぞ爐 爐爐爐逗ぞ爐 爐爐鉦い爛 爐項爐爛
爐爐爐伍爛 爐爐鉦ぇ爛爐爐 爐伍 爐伍爐爛 爐爛 爐÷ぎ爐鉦ぞ爐爐鉦爐爛爐萎爐, 爐爐鉦げ爐逗い爛爐, 爐ム爐萎爐爛爐萎爐爛爐伍ぞ爐爐爛爐爛爐爐爐爐 爐爐,
爐萎爐爐爛爐逗爐 爐爛爐, 爐萎爐爛爐爛爐爐逗 爐朽さ爐爐逗ぞ爐爐爐むぞ 爐項爐むぞ 爐項爛
Excess of fat causes obesity, which may leads to cardiovascular risk
and other disorders.
爐朽じ爐 爐爛 爐爐оた爐爐むぞ 爐爛爐爐鉦お爛 爐爐 爐爐鉦ぐ爐 爐萎爐爐爐む 爐, 爐爐逗じ爐伍 爐項爐爐 爐伍爐萎爐爐爐逗
爐逗爐爐爐 爐爐 爐爐爛爐 爐朽さ爐爐鉦ぐ 爐項 爐伍爐む 爐項爐爛
16. PROTEINS / 爐爛爐萎爐爛爐:
Proteins are large size molecules (macromolecules), polymers of structural units
called amino acids.
A total of 20 different amino acids exist in proteins and hundreds to thousands
of these amino acids are attached to each other in long chains to form a protein.
爐爛爐萎爐爛爐 爐萎爐爐÷ 爐爐爐鉦ぐ 爐爛 爐爐爛 (macromolecules), 爐爐爛爐爛 爐踱迦じ爐 爐爐鉦ぎ爐 爐伍爐萎た爐爐鉦い爛爐爐
爐爐爐鉦爐爛爐 爐爛 爐爛爐迦た爐爐 爐項爐爛
爐爛爐萎爐爛爐 爐爛爐 爐爛 爐 20 爐爐逗-爐爐逗 爐爐爛爐爛 爐踱迦じ爐 爐爛爐爛爐 爐項爐む 爐項爐 爐爐 爐爛爐萎爐爛爐 爐萎爐爐爐鉦え爛
爐爛 爐迦た爐 爐爐 爐爐爛爐爛 爐踱迦じ爐÷爐 爐爛 爐項爐鉦ぐ爛爐 爐爐 爐逗爐萎爐爛 爐謹爛爐爐爐逗ぞ爐爐 爐爛爐 爐踱-爐爛爐伍ぐ爛 爐伍 爐爛爐÷
爐項爐む 爐項爐爛
17. Tissue structure (part of organ tissues,
muscle, hair, skin, nails, bones,
tendons, ligaments and blood plasma)
Part of cell plasma membranes
Involved in metabolic, transport, and
hormone systems
Make up enzymes that regulate
metabolism
Invovled in acid/base balance to
maintain a neutral environment in our
bodies
爐爐む 爐伍爐萎た爐爐 (爐爐爐 爐爛 爐爐む爛爐, 爐爐鉦爐伍お爛爐迦ざ爐爛爐,
爐萎爐爐鉦た爛爐, 爐む爐朽た爐, 爐爐鉦爛爐, 爐項ぁ爛爐÷ぁ爐爛爐, 爐爐爛爐÷ぐ爐,
爐伍爐爐鉦く爛爐萎爐爐爐逗え 爐爐 爐萎い爐 爐爛爐逗ぞ爐爛爐爐 爐爐 爐爛爐萎す爐伍爐伍ぞ)
爐爛爐迦ざ爐爐 爐爛爐逗ぞ爐爛爐爐 爐爐逗げ爛爐逗 爐爐 爐爛爐萎す爐伍爐伍ぞ
爐逗く爐鉦お爐逗く, 爐爐萎ぐ爐朽す爐 爐爐 爐項ぞ爐爛爐 爐爛爐萎ぃ爐鉦げ爐逗く爛爐 爐爛爐
爐謹ぞ爐迦ぎ爐
爐逗く爐鉦お爐逗く 爐爛 爐朽さ爐爐爐爐迦ぎ爐 爐爐萎え爛 爐朽ぞ爐逗 爐踱爐爐鉦爐
爐萎爐爐爐鉦え爐
爐項ぎ爐鉦ぐ爛 爐謹ぐ爛爐 爐爛爐 爐踱 爐む爐伍爐 爐朽ぞ爐むぞ爐朽ぐ爐 爐萎爐爐爐鉦 爐萎爐爛
爐爛 爐迦た爐 爐踱迦じ爐 / 爐萎爐爛爐 爐萎爐爛爐逗爐爐 爐爛爐 爐謹ぞ爐迦ぎ爐
ROLE IN THE BODY/ 爐謹ぐ爛爐 爐爛爐 爐爛爐迦ぎ爐爐:
18. RECOMMENDED DAILY ALLOWANCE / 爐爐爐爐 爐爐朽ざ爛爐爐爐むぞ
Sedentary Individuals: 0.36 grams of protein per pound
of body weight
Recreationally Active: 0.45-0.68 grams of protein per
pound of body weight
Competitive Athlete: 0.54-0.82 grams of protein per
pound of body weight
Teenage Athlete: 0.82-0.91 grams of protein per pound
of body weight
Body Builder: 0.64-0.91 grams of protein per pound of
body weight
When restricting Calories: 0364-0.91 grams of protein
per pound of body weight
Maximum amount of protein the body can utilize:
0.91 grams of protein per pound of body weight
爐爐伍爐 爐朽爐爐爐むい: 爐謹ぐ爛爐 爐爛 爐朽爐 爐爛 爐爛爐萎え爐 爐爐鉦爐爐 0.36
爐爛爐萎ぞ爐 爐爛爐萎爐爛爐
爐伍爐爛爐萎く 爐朽爐爐爐むい : 爐謹ぐ爛爐 爐爛 爐朽爐 爐爛 爐爛爐萎え爐 爐爐鉦爐爐 0.45-
0.68 爐爛爐萎ぞ爐 爐爛爐萎爐爛爐
爐爛爐萎え爐むく爛爐爛 爐踱ムた爛爐: 爐謹ぐ爛爐 爐爛 爐朽爐 爐爛 爐爛爐萎え爐 爐爐鉦爐爐 爐爛爐
0.54-0.82 爐爛爐萎ぞ爐 爐爛爐萎爐爛爐
爐爐爐謹爐 爐踱ムた爛爐: 爐謹ぐ爛爐 爐爛 爐朽爐 爐爛 爐爛爐萎え爐 爐爐鉦爐爐 0.82-
0.91 爐爛爐萎ぞ爐 爐爛爐萎爐爛爐
爐萎爐爛爐÷ 爐爐萎爐爐迦爐÷ぐ: 爐謹ぐ爛爐 爐爛 爐朽爐 爐爛 爐爛爐萎え爐 爐爐鉦爐爐 0.64-0.91
爐爛爐萎ぞ爐 爐爛爐萎爐爛爐
爐爐逗爐萎 爐爛 爐伍爐迦ぎ爐 爐爐萎い爛 爐伍ぎ爐: 爐謹ぐ爛爐 爐爛 爐朽爐 爐爛 爐爛爐萎え爐
爐爐鉦爐爐 爐爛爐 0364-0.91 爐爛爐萎ぞ爐 爐爛爐萎爐爛爐
爐爛爐萎爐爛爐 爐爛 爐爐оた爐爐むぎ 爐爐鉦い爛爐萎ぞ 爐謹ぐ爛爐 爐爐爐爛爐 爐爐 爐伍爐むぞ 爐:
爐謹ぐ爛爐 爐爛 爐朽爐 爐爛 爐爛爐萎え爐 爐爐鉦爐爐 0.91 爐爛爐萎ぞ爐 爐爛爐萎爐爛爐
19. Food Sources/ 爐爐鉦う爛爐 爐伍爐萎爐:
爐爐迦た爐爐鉦 (爐萎爐爛爐爛爐)
爐爐鉦た
爐伍爐爐 爐爐む爐爐鉦う爛爐, 爐爛爐伍 爐爛爐爛
爐爛爐爐爐爐逗 爐爐 爐爛爐朽
爐伍ぞ爐萎爐爛爐 爐爐爐鉦 (爐爐むさ爐爛爐,
爐爐爛爐, 爐爛爐萎ぞ爐爐 爐萎ぞ爐爐)
爐萎爐爛爐
爐爐鉦爐 爐朽爐爐爐迦爐爐 爐爐む爐爐鉦う爛爐
爐爛 爐 爐伍爐萎爐爐爐爐鉦
爐爐謹 爐伍爐萎爐
Legumes (beans)
Legumes
Soya products, such as tofu
Peanuts and nuts
Whole grains (Quinoa, Oats,
brown rice)
Seeds
Meat alternative products
Some vegetables
Animal sources
20. ROUGHAGE/FIBER / 爐萎爐逗:
Roughage, or fiber, refers to the carbohydrates in plants that your body
cannot digest.
爐萎爐逗 爐爛爐о爐 爐逗爐 爐爐鉦ぐ爛爐爛爐項ぞ爐爐÷爐萎爐 爐爛 爐伍爐爐爛爐むき爐逗い 爐爐萎い爐 爐項 爐爛爐むた爐伍 爐爐爐爐 爐逗ぐ爛爐 爐爐爐 爐爐項爐 爐伍爐むぞ 爐項 爛
They help in digestion by making bolus of food bulky
爐朽 爐爛爐逗え 爐爛 爐萎爐爛爐迦じ 爐爛 爐爐鉦ぐ爛 爐萎爐爐爐鉦爐 爐爐鉦爐 爐逗爐 爐逗う爐 爐爐萎い爛 爐項爐 爛
You should try to eat 14 grams of fiber for every 1,000 calories you consume
per day. Thats about 25 grams for women and 38 grams for men.
爐爐爐爛 爐爛爐萎爛爐むい 爐爛爐むう爐 爐爐爐爛爐 爐爐萎え爛 爐朽ぞ爐迦 爐爛爐萎い爛爐爛爐 1,000 爐爛 爐迦爐萎 爐爛 爐爛爐むげ爐 14 爐爛爐萎ぞ爐 爐爐鉦爐萎爐爐 爐爐鉦え爛 爐爛 爐爛爐爛爐むた爐 爐爐萎え爛
爐爐鉦爛爐むす爐踳 爐逗爛爐むす爐迦ぞ爐爐 爐爛 爐爛爐むげ爐 爐爐 爐迦爐爐 25 爐爛爐萎ぞ爐 爐爐 爐爛爐萎爐劇爐 爐爛 爐爛爐むげ爐 38 爐爛爐萎ぞ爐 爐項 爛
