Chicken Khane Ke Fayde: Protein aur Poshan
Photo: "Kerala (Naadan) Chicken Curry" – Emilabe, CC BY-SA 4.0, Wikimedia Commons (https://commons.wikimedia.org/wiki/File:Kerala_(Naadan)_Chicken_Curry.jpg)
Is article mein hum chicken khane ke fayde ko bharosemand sources ke saath samjhaayenge. Chicken Bharat mein sabse zyaada khaaya jaane wala meat hai. Lekin isme asal mein kitna protein hai, aur roz kitne protein ki zaroorat hoti hai? Sirf official aankdon ke saath samjhte hain.
100 gram chicken mein kya hai (USDA data)
- Breast (bina skin, roast kiya hua): lagbhag 31 g protein, 3.6 g fat, 165 kcal aur 0 g carbohydrate[1].
- Breast (bina skin, ubaal kar/stew) – curry jaisa tareeka: lagbhag 29 g protein, 3 g fat, 151 kcal[2].
- Poora chicken skin ke saath (roast): lagbhag 27 g protein, 13.6 g fat aur 239 kcal[3].
Matlab bina skin wala breast meat kam fat wala, high-protein option hai[1][3].
Vitamins aur minerals
USDA ke anusaar 100 g roast breast mein lagbhag 13.7 mg niacin (Vitamin B3), 0.6 mg Vitamin B6, 27.6 µg selenium, 228 mg phosphorus aur 1 mg zinc hota hai[1]. Cholesterol lagbhag 85 mg hota hai[1].
Roz kitna protein chahiye? (ICMR-NIN 2020)
- ICMR-NIN ke 2020 ke anusaar swasth Bhartiya vayaskon ke liye protein ka RDA 0.83 g per kg body weight per din hai[4].
- Reference vayask purush (65 kg) ke liye lagbhag 54 g aur mahila (55 kg) ke liye lagbhag 46 g protein per din[4].
- Garbhavastha ke 2nd trimester mein lagbhag 9.5 g aur 3rd trimester mein 22 g protein per din atirikt chahiye[4].
Udaharan (sirf samjhaane ke liye): 60 kg wale vyakti ka RDA lagbhag 0.83 × 60 = 50 g; 100 g roast chicken breast se lagbhag 31 g mil jaata hai[4][1].
Chicken ko safe tareeke se pakaayein
Chicken ko andar tak 74°C (165°F) tak pakaana zaroori hai, aur kachcha chicken dhone se bacteria failte hain[5]. Poori jaankari: chicken kitne din fridge mein rakhein aur safe kaise pakaayein. Ande se protein compare karne ke liye: ande vs paneer vs dal protein.
Note: Ye article sirf general jaankari ke liye hai, ye medical ya veterinary advice nahi hai. Apni sehat ke liye doctor, aur murgiyon ke liye pashu chikitsak (vet) se salah lein.
FAQ: Chicken khane ke fayde – Aksar Pooche Jaane Wale Sawaal
100 gram chicken mein kitna protein hota hai?
USDA ke anusaar 100 g roast chicken breast (bina skin) mein lagbhag 31 g protein hota hai.[1]
Roz kitna protein khaana chahiye?
ICMR-NIN 2020 ke anusaar swasth vayask ko 0.83 g protein per kg body weight per din.[4]
Chicken mein carbohydrate hota hai?
USDA data ke anusaar plain chicken breast mein carbohydrate 0 g hota hai.[1]
The Bro Poultry se Judein
The Bro Poultry, E-31 Industrial Area, Khalilabad, Sant Kabir Nagar. Ande, BRO MIX premix ya BRO MAX broiler integration ki jaankari ke liye Call ya WhatsApp karein: 84231 07622
Sources / Strot
- USDA FoodData Central — Chicken, broilers or fryers, breast, meat only, cooked, roasted (FDC ID 171477) — https://fdc.nal.usda.gov/food-details/171477/nutrients
- USDA FoodData Central — Chicken, broilers or fryers, breast, meat only, cooked, stewed (FDC ID 171478) — https://fdc.nal.usda.gov/food-details/171478/nutrients
- USDA FoodData Central — Chicken, broilers or fryers, meat and skin, cooked, roasted (FDC ID 171450) — https://fdc.nal.usda.gov/food-details/171450/nutrients
- ICMR-National Institute of Nutrition (NIN), Hyderabad — A Brief Note on Nutrient Requirements for Indians – RDA and EAR, 2020 — https://www.nin.res.in/rdabook/brief_note.pdf
- USDA Food Safety and Inspection Service (FSIS) — Chicken from Farm to Table — https://www.fsis.usda.gov/food-safety/safe-food-handling-and-preparation/poultry/chicken-farm-table
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