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
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TRIBHUVAM...
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