BALANCED DIET WHAT IS IT AND HOW TO ACHIEVE IT

Aaj ke generation mein sahi khaanpaan hamaare body ke vikaash ke liye bahut jaruri hain.Jab poshak tathya ho tab use santulit aahaar kehlaata hain toh chaliye jaante hain balanced diet kaise mil sakti hain....

Hamara body apni oorja ke liye bhojan par nirbhar rehta hain.Hamen apni jaruri sharirik gatividhiyon ke liye jaruri tathya ki jarurat hoti hain.Aisa bhojan jo in Sabhi jarurat ko pura kare..Santulit aahar kehlata hain... 

Hamare body ko fit rakhne mein Alag Alag poshak pradaarth ki jarurat hoti hain..Ye poshak pradaarth hamen alag alag bhojan se pradaan milte hain...Fresh Fruits, Vegetables, Saabut Anaaj,Falia, Dry Fruits, Dairy Products or Meat se milti hain. Sabki apni apni benefits hain..Isliye ek santulit aahar mein yeh sab shaamil hone chaiye...

1.Protein...Protein hamare body mein hone wali brokage ki repair karke body ka vikaash karta hain..Manspeshiyon  se lekar hamaari Nerve Cell protein par nirbhar hain..Protein na Milne se Gatia rog, Heart disease, Ganjepan ka risk bana rehta hain..Protein hamen Meat, Egg, Seafoods, Milk , Dahi, Daal, Dry fruits se received hota hain..

2.Vitamins and Minerals Fresh Fruits or Vegetables se hamen jaruri Vitamins and Minerals ya khanij pradaarth paaye jaate hain..Ye hamare B.P ko control karte hain. Vitamin ki kami hone se aanek prakaar ke Rog utpann hote hain.Agar Vitamin ko daily diet mein add karen toh body mein Rog pratirodhak ability ko majboot banate hain...

3.Calcium.. Calcium hamare body ki bones or teeth ke vikaash mein bada yogdaan dete hain.Iske alaava yeh hamari manspeshiyon ki gatividhiyon ko pravabhit karte hain.Milk or Dairy Products jaise utpaad se milta hain..

4..Carbohydrates...Body ko oorja paane ke liye Carbohydrates chaiye..Lekin hamen har diet mein shaamil nahi karna chaiye.Hamen aise carbohydrates khaane chaiye jo dheere dheere sugar mein break ho.Isme saabut anaaj Brown rice Dal Falia shaamil hain..Inme Antioxidants ki maatra bharpoor hoti hain..Isliye Cancer jaise rog mein bhi suraksha pradaan karte hain..

5..Sugar and fat...Sugar and fat puri tarah health ke liye puri tarah kharab nahi hoti..Lekin hadh se jyada use kharaabi karti hain..Ek balanced diet mein inki bhoomika aham hain..Bahut saare VITAMIN (A, D, E, K ) aise hain jo fat ke jariye body mein  avashoshit hote hain.Fat or Sugar body mein Pratirodhak ability ko majboot karte hain..Fat ko Ghee Butter oil or sugar ko Jaggery honey se haasil kiya jaa sakta hain..

kisi bhi Person ke liye santulit aahar bahut jaruri hota hain Agar body ko sahi or santulit poshak tathya na mile toh body kamjor ho sakta hain..Balki beemaaree ka ghar ban sakta hain toh aaiye baat karte hain inke benefits ki...

      BENEFITS OF BALANCE DIET

. WEIGHT KO MAINTAIN KARTA HAIN...Aaj ke generation mein insaan junk foods ka sewan jyada kar rahe hain jiske kaaran body mein fat or weight increase ki samasya badhti jaa rahi hain..Agar exercise ke saath saath santulit aahar liya jaaye toh weight control mein rehta hain..

. BEEMAARIYON KA RISK KAM HOTA HAIN...sahi diet na lene pe jyada ulti sidhi cheeje khaane se Tarah Tarah ki beemaariyon ka risk bana rehta hain..Aise mein aap santulit aahar niyamit roop se liya jaaye toh Motaape Dil ki beemaaree Diabetes or Cancer ke saath saath kai tarah ki beemaaree se bacha jaa sakta hain..

.BODY KO OORJA MILTI HAIN...Aisa kai baar dekha gaya hain ki body mein poshak tathya na milne se body kamjor ho jaata hain..Jiske kaaran aanek prakaar ke rog uthpaan hote hain..Agar bhojan mein poshak tathya wale aahar le toh body mein oorja bani rehti hain..Or insaan khud ko fit mehsoos karta hain..

.MENTAL DISORDER SAHI REHTA HAIN..Kai baar age ke saath saath logo ko bhoolne ki beemaaree or aanek prakaar ki mental sambandhi pareshani ka saamna karna padta hain.Inke alawa kai logo ko Tanaav ki samasya bhi hoti hain aisa dekha gaya hain log baar baar mood swing ki pareshani bhi zhelte hain..Aur iska kaaran santulit aahar hain..Aise mein agar balanced diet liya jaaye toh in sab pareshani se raahat milti hain..khaane ka asar mental health par bhi padta hain.. 

.PARYAAPT NEEND...Aaj ke generation mein galat khaanpaan ki wajah se pet ki pareshani badh rahi hain..Jiske kaaran raat mein Acidity or kai prakaar ki pareshani ko jhelte hain..Jiske kaaran Neend par bhi bura asar padta hain..Aise mein agar balanced diet liya jaaye toh paachan kriya sahi rahega or NEEND bhi achi aayegi..

OR DETAILS MEIN KUCH AUR BAAT KARTE HAIN...

GREEN VEGETABLES ...AGAR AAPKO BALANCED DIET CHAIYE TOH GREEN VEGETABLES KA SEWAN KARE..HARE PATEDAAR SABJI JAISE PALAK DHANIA OR DIFFERENT TYPES OF SAAG..

ISKE ALAWA CARROT CUCUMBER BEANS OR DIFFERENT GREEN VEGETABLES KO APNE DIET MEIN SHAAMIL KAREN...AGAR AAPKO VEGETABLES PASAND NAHI TOH AAP INKA SOUP BANAAKAR BHI PEE SAKTE HAIN..

FRUITS...VEGETABLES KE TARAH FRUITS KO BHI APNI DAILY ROUTINE MEIN SHAAMIL KARNI CHAIYE. INME NA SIRF POSHAK TATHYA HOTE HAIN..BALKI EASILY DIGEST BHI HO JAATE HAIN..AGAR AAPKO KUCH KHAANE KO MANN KIYA TOH AAP APNI BHOOK KO SAANTH KARNE KE LIYE FRUITS KO SNACKS KI TARAH KHA SAKTE HAIN.AGAR FRUITS KHANA PASAND NAHI TOH INKA JUICE NIKAAL KAR PEE SAKTE HAIN...

WATER...KHAANE KE SAATH SAATH UCHIT MAATRA MEIN PAANI  PEENA BAHUT JARURI HAIN..KAM PAANI KE SEWAN SE BODY MEIN BEEMAAREE UTPANN HOTI HAIN..ISLIYE KHUD KO HYDRATED RAKHNE KE LIYE OR BEEMAAREE SE LADNE KE LIYE UCHIT MAATRA MEIN PAANI PEEYE.ROJ KAM SE KAM 8_10 GLASS PAANI JARUR PEEYE...

FIBER...SANTULIT AAHAR KI BAAT KARE TOH FIBER KO KAISE BHOOL SAKTE HAIN..FIBER BASED FOODS PAACHAN TANTRA KE LIYE JARURI HAIN.HEART FOUNDATION KI SUGGESTION KE ANUSAAR ADULT KO DAILY (25_30) GM FIBER LENI CHAIYE 4 SE 8 SAAL KE AGE KE BACCHE KO HAR DIN 18GM FIBER KA SEWAN KARNI CHAIYE. 9 SE 13 SAAL KI LADKIYON KO 20 GM AUR 14 SE 18 AGE KI LADKIYON KO 22 GM FIBER LENI CHAIYE. WAHI BAAT KARE LADKO KI 9 SE 13 AGE MEIN 24 GM WAHI 14 SE 18 AGE WALO KO 28 GM FIBER KA SEWAN KARNA CHAIYE..FIBER CONSUME KARNE SE PET KI PARESHANI SOOJAN HIRDAY ROG KA RISK KAAFI KAM HO JAATA HAIN..

BALANCED DIET CHART..

Aaj ke generation mein balanced diet ka importance insaan ke jeevan mein jaruri hain..Aaj hum aapke saath santulit aahar chart share kar rahe hain...

             NAASTE MEIN KYA KHAAYE..

NAASTE MEIN AAP BREAD OMLETTE YA FIR BREAD OR BOILED EGGS KHA SAKTE HAIN..AGAR AAP VEGETARIAN HO TOH AAP DALIA OR ANKURIT SALAAD KHA SAKTE HO AAP KAM OIL WALE PARATHE YA IDLI DOSA KA BHI NAASTA KAR SAKTE HAIN..SAATH HI SAATH MILK OR DAHI BHI LE SAKTE HAIN..ISME PROTEIN KE SAATH SAATH CALCIUM BHI MILTA HAIN...BRUNCH DRY FRUITS KHA SAKTE HAIN YA KOI EK YA DO FRUITS BHI KHA SAKTE HAIN..

            DOPHAR MEIN KYA KHAAYE..

DOPAHAR KA KHAANE MEIN AAP DAAL.CHAWAL

CHICKEN YA FISH CURRY BHI KHA SAKTE HAIN AGAR VEG KHAANA HAIN TOH ROTI DAAL CHAWAL BEANS KI SABJI KHA SAKTE HAIN AGAR AAPKO BEANS KI SABJI PASAND NAHI TOH APNI PASAND KI SABJI BHI KHA SAKTE HAIN..AUR DHYAN RAKHE SALADS BHI JARUR LE..

                        EVENING SNACKS...

EVENING SNACKS MEIN AAP FRUITS YA DRY FRUITS KA SEWAN KAR SAKTE HAIN...

JUICE BHI LE SAKTE HAIN 

                         RAAT MEIN KYA KHAAYE..

RAAT KA BHOJAN PROTEIN OR CARBS KO MILAAKAR HONA CHAIYE..

RAAT KE KHAANE MEIN AAP ROTI CHICKEN YA FISH CURRY KHA SAKTE HAIN..YA CHICKEN SOUP BHI PEE SAKTE HAIN..AGAR VEGETARIAN HAIN TOH MIX VEG ROTI YA MIX VEG SOUP ROTI OR PANEER KI SABJI KA BHI SEWAN KAR SAKTE HAIN..SONE SE PHELE AAP MILK BHI LE SAKTE HAIN..ISME ELAICHI BHI DAAL SAKTE HAIN...

OTHER TIPS FOR BALANCED DIET...

KUCH BAATEIN DHYAN RAKHNI HAIN..APNE DIET MEIN FRUITS OR DRY FRUITS KO JARUR SHAAMIL KAREN..KABHI BHI KHAANA MISS NA KARE.SAHI WAQT PAR NAASTA DOPAHAR KA KHAANA OR RAAT KA KHAANA KHAAYE..DHYAN RAKHE AGAR AAP KISI BHI EK WAQT KA KHAANA MISS KARTE HAIN TOH HO SAKTA HAIN KI AAPKO EK BAAR MEIN JYADA BHOOK LAGE.AUR AAPKE KHANE KI CHAHAAT BADH JAAYE..JIS KAARAN AAP JYAADA KHA LE..ISKE KAARAN AAPKO PET SAMBHANDHI BEEMAAREE WEIGHT GAIN KI SAMASYA BADH JAYEGI..

JARURAT SE JYADA SALT OR SUGAR KA SEWAN NA KARE..

BAHAAR KI CHEEZ OR OILY JUNK FOOD KHAANE SE BACHE..POSHAN SE BHARPOOR SANTULIT AAHAR KE SAATH SAATH EXERCISE BHI KAREN..AGAR AAP JIM NAHI JAA SAKTE TOH AAP WALKING JARUR KARE..ISKE SAATH SAATH APNI DINCHARIYA MEIN BADLAAV LAANA JARURI HAIN ISLIYE SAHI WAQT PAR UTHE SAHI WAQT PAR SOYE PURI NEEND LE OR TANAAV SE MUKHT RAHNE KI KOSHISH KAREN..

APNE AAHAR MEIN POSHAK TATHYA SHAAMIL KAREN..AAPNE AAJ KYA KHAAYA KYA PIYA ISKE SEWAN PAR NAZAR RAKHE SUGAR OR PACKAGED PROCESSING FOODS SE BACHE..

APNI AAHAR MEIN VEGETABLES OR SALAADS KA PRAYOG KARE..BHOJAN KO KABHI NAHI CHORE..HAMESHA EK BALANCED DIET FOLLOW KAREN.WEIGHT LOSS KARNA HAIN TOH PATTEDAAR SABJI SALMON FISH EGGS BEANS OATS NUTS APNE AAHAR MEIN SHAAMIL KAREN..

 

BALANCED DIET FOR WOMEN..

JAHA LADIES MEIN 1200 SE 1500 CALORIES BHARPOOR HO SAKTI HAIN WAHI GENTS KE LIYE 1500 SE 1800 CALORIES WALA AAHAAR KAAFI HO SAKTA HAIN..INSAAN KI AGE KE ANUSAAR INME BADLAAV HO SAKTE HAIN..TOH AAIYE JAANTE HAIN..

GENTS KI COMPARISON MEIN LADIES KO POSHAN SAMBHANDI ALAG TARAH KI HOTI HAIN...

NAASTA POORE DIN KA SABSE IMPORTANT BHOJAN HOTA HAIN AAP NAASTE MEIN AAHAR PROTEIN YUKT LE JAISE 2 SE 3 BOILED EGGS KE SAATH BREAD YA FIR APNE PASAND KA FRUITS OR DALIYA, OATS YA FIR ANKURIT SALAADS  KA SEWAN KAREN..

MID MORNING SNACK MEIN AAP NUTS DRY FRUITS KHA SAKTI HAIN. ISKE KAARAN AAPKO PROTEIN OR HEALTHY VASA MILEGI..JISKE KAARAN AAPKA PET LUNCH TAK SATISFIED RAHEGA NUTS KE SAATH SAATH DRY FRUITS KHAANE SE AAPKE BLOOD MEIN SUGAR KO MAINTAIN RAKHEGA...

DOPHAR KA BHOJAN MEIN AAP PROTEIN OR CARBS LE SAKTI HAIN JAISE KI DAAL, CHICKEN, FISH CURRY BROWN RICE ROTI VEG SALAAD..ISKE SAATH BEANS YA CHICKEN SANDWICH BHARPOOR SABJI KE SAATH KHA SAKTE HAIN...

SNACKS MEIN AAP NUTS JUICE GREEN TEA ETC KA SEWAN KAR SAKTE HAIN

RAAT KA BHOJAN PROTEIN OR CARBS MILAAKAR HONA CHAIYE.AAP OILY FISH KA SEWAN KAR SAKTE HAIN. JO OMEGA 3 FATTY ACIDS SE BHARE HO CHICKEN, FISH,ROTI, SOUP OR VEGETABLES SE BHARA SALAADS LE SAKTE HAIN...

BALANCED DIET FOR MEN..

GENTS KA AAHAR BHI HEALTHY HONA CHAIYE.

JINSE AAP PURE DIN OORJA SE BHARE HO NICHE KUCH SANTULIT AAHAR DIYE GAYE HAIN JO WEIGHT LOSS KARNE MEIN HELP KARENGE..

NAASTA AAP DIN KI SHURUAAT PROTEIN BASED NAASTE SE KAREN...AGAR AAP JIM JAATE HO TOH MANSPESHIYON KO BANAANE KE LIYE AAPKI AAHAR LIST MEIN PROTEIN SHAAMIL HAIN..AGAR AAP JIM NAHI JAATE HO TOH IN AAHAR KA SEWAN KARNA FYADEMAND RAHEGA JAISE KI EK KATORE POHE MEIN ONE EGG MILAAYE YA VEGETABLES SE BHARPOOR UPMA ANKURIT SALAADS KA SEWAN KAR SAKTE HAIN...

MID MORNING SNACKS MEIN AAP NUTS OR BEEJ KA SEWAN KAR SAKTE HAIN YA FRUITS KO EK BOWL MEIN NUTS KO MILAAKAR KHA SAKTE HAIN..AAP CHAHE TOH JUICE BHI LE SAKTE HAIN..

DOPAHAR KA KHANE MEIN AAP PROTEIN OR CARBS KA COMBINATION LE SAKTE HAIN. LUNCH MEIN DAAL KE SAATH RICE CHICKEN OR PANEER KA SEWAN KAR SAKTE HAIN..ISKE SAATH AAP SALAADS OR BOILED VEGETABLES BHI SHAAMIL KAR SAKTE HAIN. FISH YA CHICKEN YA SABJI SE BHARPOOR SANDWICH BANA KAR KHA SAKTE HAIN...

SNACKS MEIN AAP NUTS JUICE DRY FRUITS KA SEWAN KAR SAKTE HAIN..

RAAT KA BHOJAN CARBOHYDRATES OR VASA KE SAATH MILAAKAR KHAAYE..ISKE KAARAN BODY MEIN RAAT BHAR VIKAASH RAHEGA. EK CUP CHICKEN CURRY OR BHARPOOR SALAAD LE..AAP DAAL KE SAATH ROTI YA RICE BHI KHA SAKTE HAIN..INKE SAATH CHICKEN SOUP BHI APNI DIET MEIN SHAAMIL KAREN...

MUJHE UMMID HAIN KI AAPKO MERA ARTICLE PASAND AAYA HOGA..

THANKU..

MANISH AGARWAL 

POSTED TO

 

TRIBHUVAM...

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KALE ITS BENEFITS AND ITS USES

• Hello friends aaj hum ek vishesh topic ke baare mein baat karenge Jab baat aaye fitness ki toh KALE ke benefits ko bhulaaya nahi jaa sakta...toh AAIYE jante hain..

WHAT IS KALE???..

kale ek svadeshee green sabji hoti hain jisko india 

mein kai naam se log jaante hain kahi par log isse gobhee bolte hain toh kahi par cabbage cauliflower jaise naam se log jaante hain Iska use sabji mein pyayog karte hain Metro cities mein inka bada supermarket hain jisme iski bahut bhaari demand rehti hain..

isko America North America se import bhi kiya jaata hain..

Kale ek haree or pattedaar cruciferous sabji hain jo sabhi prakaar ke poshak tathya or Fiber se prasiddh hain Cruciferous sabji Cabbage Cauliflower broccoli Collard green and Brussels sprouts ko Shaamil kiya jaa sakta hain..kale ke vibhinn prakaar hote hain..Iski leaf green or violet colour ki hoti hain..ye chikni or ghungharaale aakar ke hote hain.. 

   BENEFITS OF KALE...

• kale mein paaye jaane wale poshak tathya ache health ko badhaava dene or health sambhandi Samasya ko rokhne mein help karte hain..Inme Fiber,Antioxidants,Calcium or Vitamin C ki maatra bharpoor hoti hain.Isliye ye hamare acche health mein shaamil hain

1 Heart ko healthy rakhe...Heart healthy ho toh aap healthy lekin aaj ke generation mein insaan itna busy ho gaya hain..ki woh apna health ke upar dhyan nahi rakhta..heart ko healthy rakha jaa sakta hain..jab baat aayi diet ki toh aap apne aahar mein kale ko use kar sakte hain..Ye na sirf khaane mein svaadisht hain..balki yeh aapke heart ko healthy rakhne mein yogdaan pradaan karte hain..

2..Digestive system ko sudhaare..Aaj ke samay mein digestive system mein problems aam baat ho gayi hain..toh aise mein Hamen apne khaan paan par dhyan dene ki jarurat hain..Poshak tathya se bharpoor fiber digestive system ke problems ke saath saath kabj ki samasya se raahat milti hain..Isliye kale ko apni diet mein jarur shaamil karen.. 

3.Bones ke liye Fyademand...Bones ko healthy or strong rakhne ke liye Calcium se bharpoor poshak tathya ka sewan karna chaiye..jo hamen kale ke Sewan se milti hain...kale mein calcium bharpoor maatra mein paaye jaate hain..jo hamare bones ko strong or unke vikaash mein madad karte hain..

4..Diabeties ke liye...Diabeties ek aisi diseases hain.jo world health samasya ban chuki hain.Agar aap is diseases se bache rehna chahte hain toh apne aahar mein kale ko use kijiye ye Anti_Diabetic gunon se bharpoor paaye jaate hain..Jo Diabeties jaisi jaanaleva diseases se ladne mein kaafi yogdaan dete hain.

5..Depression ke liye...Is bhaagdaud mein logo ke pass khud ke liye waqt nahi hain..saath hi saath ghar or kaam ki tension har kisi ko hain..Aise mein kai logo ko tension ki samasya ho jaati hain..Aise mein aap khud ko depression se bachaana hain toh suggest karunga kale ka sewan kijiye Kale mein Antidepressant paaye jaate hain jo hamen depression se raahat dilaate hain..

6...For Cancer....Jaise ki hum jaante hain ki kale mein Calcium Potassium and Fiber se bharpoor hota hain..saath hi saath inme Antioxidants paaye jaate hain..Antioxidants koshikaon ko damaged hone se bachaata hain jiske kaaran Cancer jaisi ghaatak diseases ke jokhim ko kam karta hain..

7..Eyes ke liye fyademand....Eyes ki kamjori ek aam samasya ban rahi hain..Jo ki body mein sahi poshak tathya ki kami se ho rahi hain..Aise mein aapko kale ka sewan fyademand saabit ho sakta hain...VITAMIN A se bharpoor hota hain..Jo eyes ko healthy rakhne ke saath saath kam roshni mein dekhne ki capability ka vikaash karta hain.

8.Immunity power boost kare..Body ko healthy rakhne ke liye hamaare immune system ka healthy hona jaruri hain..Immune system kamjor hone se body mein aanek tarah ki disease ho jaati hain..jaldi beemaar ho jaate hain..isliye rog pratirodhak shakti ko behtar karne ke liye khadya pradaarth ka sewan karna bahut jaruri hain..iske liye kale ka sewan karna chaiye..

9..Weight loss mein help....Aaj ke generation mein har koi apne badhte weight se pareshan hain..bahut se log apne weight loss karne ke liye exercise ya yog ki help lete hain..jo bilkul sahi hain..lekin agar aap exercise ke saath saath apne diet pe dhyan de..Diet mein green leaf vegetables ka sewan se aap dheere dheere fat ko kam kar sakte hain.kale ko apne diet mein jarur shaamil karen..kale mein poshak tathya paaye jaate hain..jo hamare weight loss mein help karte hain..

10...Tiredness...kai baar humlog jyada khana khane ke baad bhi tired feel karte hain..iska kaaran hamaare bhojan mein poshak tathya ka na hone se hota hain..isliye aapko suggest karunga kale ka sewan karna chaiye kyuki kale mein calories ke saath saath VITAMINS CALCIUM MAGNESIUM IRON OR PROTEIN ki maatra bharpoor paayi jaati hain..jo hamaare thakaan ko door kar hame energetic bane rehne mein help karti hain...

11...Pregnancy mein fyademand....Pregnancy ke time mein khaan Paan ka khaas khayal rakha jaata hain..Agar baat kare kale ki toh pregnancy mein iska sewan kar sakte hain..Inme Fiber ki maatra bharpoor paayi jaati hain jo pregnancy ke time mein kabj ki samasya se raahat dilane mein madad karta hain..Saath hi saath inme CALCIUM bhi paaye jaate hain jo pregnant ladies or hone wale sishu ki bones ko majboot banaane mein madad karta hain...

12..For liver...kale liver ke liye bhi fyademand ho sakta hain.iska use karne se cholesterol or fat ko kam karta hain..jiske kaaran liver healthy rehta hain..Jab body mein cholesterol level badta hain toh liver ke aas paas fat jamne lagta hain..jo fatty liver ki samasya ka kaaran ban sakte hain..Aise mein kale ka sewan karne se in samasya se bacha jaa sakta hain..

13 ..Uninary health ke liye...Kale uninary health ke liye bhi fyademand ho sakta hain..(UNINARY TRACT INFECTION UTI) Uninary system ke kisi bhi hisse mein sankraman ho sakta hain..Aise mein VITAMIN C sankraman se ladne ka kaam karta hain.Isliye suggest karunga kale ka sewan jarur karen..

14..Skin or hair fall ke liye...Kale na sirf aapke health ke liye balki aapke hair or skin ke liye bhi fyademand hain..Kale mein kai prakaar ke poshak tathya paaye jaate hain..jaise VITAMIN C FOLATE..paaye jaate hain..ho hamaare skin ke saath saath hair ko bhi healthy rakhte hain..Kale ke sewan se MENOPAUSE ke baad hone wali hair fall ki samasya se bacha jaa sakta hain..

15..Rich in nutrients...Kale mein VITAMINS FIBER CALCIUM IRON jaise poshak tathya paaye jaate hain jo hame healthy rakhne mein madad karte hain..jaha VITAMIN A or CALCIUM skin brain bones or teeth ko majboot banane mein help karte hain waha IRON ANAEMIA se bachaav karne mein help karte hain..Aur inme paaye jaaye wale FIBER kabj or pet sambhandhi samasya se raahat dilaane mein help karte hain..

kale nutrition facts...

kale mein aanek prakaar ke health benefits paaye jaate hain..Inme shaamil omega 3 omega 6 kaempferol or karbinate ke kaaran paaye jaate hain..kache kale mein ek cup(67)gm.mein poshak tathya paaye jaate hain..

  TOTAL 33.5 CALORIES URJA

   CARBOHYDRATES 6.7 GM

    PROTEIN 2.2 GM

     FIBER      1.3 GM

      VASA       0.5 GM

       MAGNANESE 0.5 MG

       COPPER   0.2 MG

       CALCIUM 90.5 MG

        POTASSIUM 299 MG  

        IRON 1.1 MG

        MAGNESIUM 22.8 MG

          RABIFLAVIN 0.1 MG

         FOLATE 19.4 MICROGRAM 

         PHOSPHORUS 37.5 MG

         VITAMIN C   80.4 MG

          VITAMIN B6 0.2 MG

          VITAMIN K 547 MG

          SABHI FRUITS YA VEGETABLES MEIN KALE SABSE AADHIK POSHAK TATHYA PAAYE JAATE HAIN...

   KALE SIDE EFFECTS..

kale ke nuksaan me baare mein samjhna bahut jaruri hain har kisi ke fyaade hain toh uske nuksaan bhi HAIN..toh aaiye samajte hain iske nuksaan ke baare mein..

Agar kale ko sahi tarah se cook na kiya jaaye toh inse GOITRE THYROID glands ko badhaata hain..or soojan hona jaisi diseases ki samasya ho jaati hain..

Beta blocker...Hirday rog se sambhandhi patients ke liye le lene wali medicine hain jo blood mein pottasium ko maintain karti hain isliye jo is medicine ka sewan karte hain..unhe pake hue kale ka sewan kam roop mein karni chaiye..kyuki pottasium ka jyada sewan karne se health ke liye haanikaarak ho sakta hain..

Kale mein POTASSIUM ki maatra aadhik hoti hain..aur kale ka jyada sewan un logo ko nahi karni chaiye jinki kidney sahi tarah se kaam nahi kar raha ho agar kidney blood mein excessive pottasium  ko hataane mein samartha nahi hain toh aadhik POTASSIUM ka sewan health ko nuksaan pahucha sakta hain..

kale ka ek cup 1062.1 microgram VITAMIN K pradaan karta hain..ye blood ko patla karne ke liye upyogi medicine jaise..WARFARIN or COUMADIN ki gatividhi  mein rukaavat kar sakta hain isliye in medicine ko lene se phele doctors ki suggestion jarur le...

kale ke sewan se insaan ke sarir  mein urine ki frequency ko increase karta hain..lekin kale ka sewan jyada karne se insaan ke body ke jariye urine paani kho deta hain..jiske kaaran mouth sukhne or dehydration ki samasya ho sakti hain..

pregnant ladies ke liye kale ka sewan bajut fyademand hota hain..Lekin jyada sewan karne se pregnant ladies ke sishu ke pet mein dard soojan jaisi samasya ko janam de sakta hain..Isliye kale ka sewan karne se phele doctors ki suggestion jarur leni chaiye..       

        HOW TO USE KALE 

Jaise ki hum jaante hain ki kale hamaare body ke liye kitna fyademand hain.Inko hum kai prakaar se apne diet mein shaamil kar sakte hain...

Aap kale ko boiled salaad ke saath kha sakte hain...

Aap kale ka soup bana kar pee sakte hain ya kale ko alag soup mein mila kar Iska sewan kar sakte hain..

Aap kale ke chips bana kar Iska Sewan kar sakte hain...

Aap kale ka juice bana kar pee sakte hain..

Aap kale ke bahut tarah ke sabji bana kar ke iska sewan kar sakte hain...

MUJHE UMMID HAIN KI AAPKO MERA ARTICLE PASAND AAYA HOGA...

THANKU...

MANISH AGARWAL 

POSTED TO 

TRIBHUVAM

            

                 

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