TOP 20 FRUITS AND VEGETABLES RANKED BY NUTRITION

     

        MUSTARD GREENS....

        

Mustard greens khanij or vitamin ka khajaana hain..Inme bahut kam maatra mein calories paayi jaati hain India mein khaas taur par Punjab mein toh yeh Makke ki roti ke saath bahut hi saukh se khaaya jaata hain..Saraso ke saag mein Vitamin, Khanij,Fiber,or Protein bharpoor maatra mein paayi jaati hain jo hamaare body ko poshak tathya ke saath oorja pradaan karte hain..

NUTRITION VALUE OF MUSTARD GREENS...

SARASO KE SAAG MEIN MAUJOOD VITAMINS,MINERALS,FIBER,OR PROTEIN ISE BEHAD FYAADEMAND BANAATE HAIN.BALKI YEH KAI POSHAK TATHYA SE BHARA HOTA HAIN. ISKA SAAG SARASO KE GREEN PATTE SE BANAAYA JAATA HAIN..

100GMS MUSTARD GREENS MEIN 27 CALORIES PAAYI JAATI HAIN..

FATS 0.4 GM

POTASSIUM  384 MG

CARBOHYDRATES 4.7 GM

FIBER 3.2 GM

SUGAR 1.3 GM

VITAMIN A 60%

CALCIUM  11%

VITAMIN D 0%

COBLAMIN 0%

VITAMIN C 116%

IRON 8%

VITAMIN B6 10%

MAGNESIUM 8%

PROTEIN 2.9 GM

CHOLESTEROL 0 MG

SODIUM 20 MG

BENEFITS OF MUSTARD GREENS..

Mustard greens ka sewan karne se health ke liye

kitna fyaademand saabit hota hain aaiye jaante hain...

1.ANTIOXIDANTS SE BHARPOOR...Mustard greens mein antioxidants ki maatra bharpoor paayi jaati hain na keval body ko detoxify karta hain balki body mein rog pratirodhak chhamata ko badhaate hain..Iske sewan se bladder stomach breast lungs prostate or ovary ke cancer se bachaa jaa sakta hain..

2.VITAMIN SE BHARPOOR...Mustard greens mein Vitamin bharpoor paaye jaate hain jo body ke liye badhiya strot hain.Yeh Vitamin C ka badiya strot hain jiske kaaran pratirodhak chhamata ko badhaata hain or sardi, jukhaam flu jaisi pareshaani se bachaata hain..

3.METABOLISM THEEK RAKHTA HAIN...Mustard greens mein fiber ki maatra badiya hoti hain jo body mein Metabolic kriyaon ko niyantrit rakhne mein help karta hain..Iske sewan se hamaara paachan bhi badhiya rehta hain..Inme calories ki maatra kam hoti hain jo body ka metabolism theek rakhta hain or weight control mein rakhta hain..

4.BONES KO STRONG...Mustard greens mein calcium or potassium hota hain jo bones ko strong rakhne mein help karta hain or bones se jude rogon ka upchaar mein bhi help karta hain.

5.EYES KI ROSHNI....Saraso ke patte mein Vitamin A bharpoor maatra mein paaya jaata hain jo aankhon ki maansapeshiyon ko kisi bhi tarah ki problems se bachaata hain or aankhon ki roshni bhi badhaata hain...

                   ARUGULA...

    Arugula health benefits mein ek mejabaan ki tarah kaam karta hain. Arugula cancer ke risk ko kam karta hain..Eyes ki roshni mein sudhaar karta hain or aapke bones ko healthy rakhta hain. Arugula ek pattedaar hare rang ka paudha hain jo raddish kale or cauliflower ke tarah dikhta hain..Arugula ek roop se ek Masaaledaar choti patti hain jo kuch kadava prateet hota hain. Weight loss karne mein help karta hain. Arugula jyaada America,Europe,or North Africa mein khaaya jaata hain..

      NUTRITION FACTS OF ARUGULA

PER SEVING SIZE 100GM

AMOUNT PER SERVING                

CALORIES 25                                                 

TOTAL FAT 0.7 GM                                         

SATURATED FAT 0.1 GM                                 

SODIUM 27 MG                                                 

TOTAL CARBOHYDRATE 3.7 GM                     

DIETARY FIBER 1.6 GM                                      

SUGAR 2.1 GM

PROTEIN 2.6 GM                                                   

VITAMIN D 0.00MCG                                              

CALCIUM 160.00MG                                        

IRON 1.46 MG                                                      

POTASSIUM 369MG                                             

         

        BENEFITS OF ARUGULA...

Arugula ka sewan karne se bahut tarah ke fyaade milte hain aaiye jaante hain..

1.DIABETES....Arugula mein antioxidants paaye jaate hain jo glucose ke starr ko kam karte hain insulin ki maatra ko badhaata hain or Diabetes patients mein oxidative stress parivartan ko rokhta hain..

2.WEIGHT LOSS....Arugula ka sewan karne se weight loss hota hain. Arugula mein calories kam or ye vitamin or poshak tathya se bharpoor hote hain. Or ye aapke body mein weight ko badhaaye bina aapke body mein jaroori poshan pradaan karta hain..

3. FOR EYES.....Arugula mein bharpoor maatra mein antioxidants Vitamin A hota hain ye aapki aankhon ke liye bahut badhiya hain ye aapki bones or daanton ko heathy banaata hain Vitamin A aankhon ki satah Cornea ki raksha karta hain jo ki better vision ke liye jaroori hain. 

4.METABOLISM....Arugula metabolism ko badhaane mein help karta hain. Arugula mein Vitamin B complex hota hain jo aapke body mein metabolism prakriya ko prabhaavit karta hain..

5..CANCER.....Arugula ka sewan karne se cancer ka risk kam ho jaata hain jaise ki liver or stomach ke cancer..

                  CURLY ENDIVE....

          

          

            

   Curly endive ek green pattedaar sabji hain jisme chamakeele hare rang ka kurkura,ghungraale,patte or safed stalk ke neeche se hote hain..Yeh chicory se sambhandhi hain or english bolne waale duniya ke kuch hisson mein isi naam se pukaara jaata hain. Belgian endives, Radicchio or Puntarelle teeno alag alag chicory varieties hain Curly endive kaafi kadava hota hain. Isliye iski normal aabaadee ke beech lokapriyata mein kami hain. Iska use salaad or sabji mein use hota hain..

        NUTRITION VALUE OF CURLY ENDIVE..

1 CUP CONTAINS ALMOST 50 GMS

CALORIES 8.6 GM.                    

TOTAL FAT 0.1 GM

SODIUM 11 MG

POTASSIUM 110 MG

CARBOHYDRATES 1.7 GM

FIBER 1.6 GM

GLUCOSE 1 GM

PROTEIN 0.6 GM

VITAMINS AND MINERALS 

VITAMIN A 0MG

VITAMIN C  0MG

CALCIUM 0MG

IRON 0MG

       

        BENEFITS OF CURLY ENDIVE..

1.BLOOD MEIN CHOLESTEROL KAM KAREN....Curly endive ka sewan karne se BLOOD mein cholestrol ki maatra ko kam karne mein kaaragar saabit hote hain. Insuiln fiber badhiya strot hain.Ye bad cholestrol ke starr ko kam karta hain..

2.KABJ SE RAAHAT....Curly endive ka sewan karne se kabj or pet ki samasya se aap bach  sakte hain.Kyoonki inme fiber ki maatra achi hoti hain jo toxic pradaarth ko bahaar nikaalata hain or hamaare pet ko saaf karte hain..

3..BONES KO HEALTHY..... Curly endive mein Vitamin K ki maatra achi hoti hain jiske kaaran bones or daanton mein Calcium A avashoshan ko badhaakar calcium metabolism ko control rakhne mein madad karti hain..Jiske kaaran bones healthy rahte hain or osteoporosis ke jokhim ko kaafi kam kar deti hain..

4.HEART HEALTH....Curly endive ka sewan karne se high blood pressure se nipatane mein madad milti hain.Whey cholestrol or vasa mein kam hote hain jiske kaaran hirday ke anukool bhojan banaate hain or coronary rog ko door karne mein help karte hain..

5..NOURISHED SKIN.....Curly endives ka sewan karne se skin ko behtar banaane mein help karta hain or skin ke mucus membrane ko poshan deta hain jo glowing skin ke liye jaroori hain...

                 SNOW PEAS...

          

           

snow pea thandi phasal or vaarshik phasal hoti hain ye reteele upajaoo mitti mein sabse badhiya badhte hain..Poore phasal ko bone se lekar kataee tak 55-70 days lagte hain.Him peas ke varieties ka prakaar or lata ka vistaar shaamil hain..iska sewan karne se health badiya rehta hain..

   

NUTRITION VALUE OF SNOW PEAS...

PER 100 GMS AMOUNT PER SERVING CALORIES 42 GM 

TOTAL FAT 0.2 GM

SATURATED FAT 0.GM

TRANSFAT 0GM

POLYUNSATURATED FAT 0.1GM

MONOUNSATURATED FAT 0GM

CHOLESTEROL 0MG

SODIUM 4MG

POTASSIUM 240 MG

TOTAL CARBOHYDRATES 7.1 GM

DIETARY FIBER 2.8 GM

SUGAR 4GM

PROTEIN 3.3 GM

VITAMIN A 21%

VITAMIN C 80%

CALCIUM 3.2%

IRON  11%

BENEFITS OF SNOW PEAS..

1.VITAMINS SE BHARPOOR....Snow pea mein kai prakaar ke B complex Vitamin jaise niacin,pantothenic acid,thiamine, or pyridoxine paaye jaate hain iske alaawa anay khanijo jaise ki iron, calcium,copper, zinc selenium or manganese paaye jaate hain or hamaare health ke liye fyaademand saabit hote hain..

2.ANTIOXIDANTS SE BHARPOOR... Snow pea mein bharpoor maatra mein antioxidants flavonoids jaise carotenes,lutein or zeaxanthin, as well as Vitamin A (1087 IU or 37% OF RDA PER 100 GM) Pradaan karte hain..Vitamin A ek jaroori poshak tathya hain or health mucosa or skin ko healthy banaane mein helpful hote hain..

3..BONES KO STRONG.... Chinese peas ke comparison mein garden peas aadhik Vitamin k hota hain 100GM fresh patti mein vitamin k1 (PHYLLOQUINONE) ki dainik jaroorat ka lagbhag 25 containg hota hain jo bones ke nirmaan ke karya mein paayi gayi hain..

4..CHOLESTEROL LEVEL...Snow pea ka sewan karne se cholestrol ke starr ko kam karne mein help milti hain..Ye fiber pradaan karte hain blood cholesterol or weight ko kam karta hain..

5.PREGNANCY...Snow pea mein folate ki maatra kaafi badhiya hoti hain jo ki pregnancy mein neural tube defects new born baby ko rokhne mein help karte hain...

                      GREEN BEANS...

         

Green beans ek aisi sabji hain jiska use karne se aapke body mein poshtik aavashyakata ki poorti aasaani se ho jaati hain. Green beans mein VITAMIN A, C, K OR B6 paaya jaata hain..

Iske alaawa inme CALCIUM, SILICON, IRON,MANGANESE BETA CAROTENE,PROTEIN, POTASSIUM  OR COPPER ki bhi jaroori maatra hoti hain yeh ek aisi sabji hain jisse kahi bhi aasaanee se lagaaya jaa sakta hain. Beans poori tarah se cholestrol mukt hote hain..Iska sewan karne se kisi bhi tarah ki beemaaree ka risk nahi rehta hain...

      NUTRITION VALUE OF GREEN BEANS.

AMOUNT PER 100 GMS 

CALORIES 31                               

TOTAL FAT 0.1 GM                                  

POLYUNSATURATED FAT 0GM

MONOUNSATURATED FAT 0GM

CHOLESTEROL 0MG                                       

SODIUM 6 MG                                             

POTASSIUM 209 MG                                   

TOTAL CARBOHYDRATES 7GM                 

DIETARY FIBER 3UG                                     

PROTEIN 1.8 GM                                             

VITAMIN A 2%

CALCIUM 3%

VITAMIN D 0%

COBALAMIN 0%

VITAMIN C 27%

IRON 5%

VITAMIN B6 5%

MAGNESIUM 6%

     BENEFITS OF GREEN BEANS....

1.DIABETES.....Green beans mein aise poshak tathya paaye jaate hain jo diabetes ko badhne se rokhte hain..Inme dietary fibres or carbohydrates paaye jaate hain jo diabetic patients ke liye vardaan saabit hote hain...

2...BONES KO STRONG....Green beans mein calcium paaya jaata hain jo bones ko kamjor hone se rokhta hain..Iske alaawa inme maujood VITAMINS A K or SILICON bhi bones ke liye fyaademand saabit hote hain. In poshak tathya ki kami hone par bones kamjor ho jaate hain..

3..COLON CANCER...Daily green beans ka sewan karne se colon cancer hone ka risk kaafi kam ho jaata hain..

4..IMMUNE SYSTEM.....Green beans mein antioxidants ki maatra bharpoor paayi jaati hain jiske kaaran immune system behtar rehta hain..Ye koshikaon ki chati ko theek karke nayi koshikaon ka nirmaan karta hain..

5..HEART PROBLEMS....Flavonoids ke maujood hone se beans heart related problems ke liye fyaademand saabit hote hain..Iska regular sewan karne se heart related disease ka hone ka khatra kaafi kam ho jaata hain. .Blood clots ko jamne nahi dete...

                          BOK CHOY....

           

Bok choy chinese patta gobhi ka ek prakaar hota hain jo patta gobhi se bilkool alag lagti hain..Iski safed rang ki tahanee or gehre hare rang ke patte hote hain..Inme PROTEIN,FIBER, or body ke liye jaroori vitamins or khanij hote hain. Bok choy mein glucosinolate poshak tathya paaye jaate hain 

    NUTRITION BENEFITS OF BOKCHOY...

AMOUNT PER 100GM 

CALORIES 13

TOTAL FAT  0.2 GM 

SATURATED FAT 0GM 

POLYUNSATURATED FAT 0.1GM

MONOUNSATURATED FAT 0GM

CHOLESTEROL 0MG

SODIUM 65 MG

POTASSIUM 252 MG

TOTAL CARBOHYDRATES 2.2 GM

DIETARY FIBER 1GM

SUGAR 1.2 GM

PROTEIN 1.5 GM

VITAMIN A 89%

CALCIUM 10%

VITAMIN C 75%

IRON 4%

VITAMIN B6 10%

MAGNESIUM 4%

BENEFITS OF BOK CHOY.....

1.ANTIOXIDANTS SE BHARPOOR.....Inme maujood antioxidants kai rogon se bachaata hain. Ek cup chopped bok choy mein poore din ke sewan ke liye VITAMIN A or VITAMIN C  hota hain VITAMIN C  body mein antioxidants ki tarah kaam karta hain or free radicals se koshikaon ko nast hone se bachaata hain...

2.SOOJAN KAM KARTA HAIN....Bok choy mein paaye jaane waale polyphenols soojan ko kam karne mein help karte hain..Bok choy VITAMIN K bhi pradaan karta hain. Jo avaanchhit soojan ke jokhim ko kam karne mein help karte hain..

3..PROMOTES EYE HEALTH....Bok choy mein VITAMIN A or BETA CAROTENE ki maatra kaafi badhiya

 hoti hain..Jo eyes related problems ko door karne mein help karte hain..VITAMIN A catract ko rokhne mein kaafi help karte hain..

4..FOR HEART....Ek cup chopped bok choy mein 11%folate or VITAMIN B6 hota hain. Inme pottasium bhi hota hain jo heart ki dhadkan ko control rakhne mein help karte hain. .Magnesium or Calcium bones ke saath heart ko bhi healthy rakhta hain...

5...SKIN AND HAIR FALL....Bok choy ka sewan karne se skin or hair fall ki samasya ko kam kar deta hain..Inme maujood VITAMIN C,Skin or hair ko healthy or strong rakhne ke liye jaroori Protein Collagen ka nirmaan karta hain.Collagen ke kaaran smooth wrinkles mein help karte hain or rang bhi saaf karte hain...

              SAVOY CABBAGE. ...

          

  

Savoy cabbage ke prakaar ki patta gobhi hain..Jisko ghungharaale gobhi ke roop mein bhi jaana jaata hain. .Savoy Cabbage paudhon ki prajaati hain jisme brocolli kale china kale Cauliflower etc..Savoy cabbage ek thandi season waali sabji hain jo 20-60 cm tak badhti hain. Paudhe ek compact round,chipta or nukeela sir waala hota hain. Jisme ghungharaale pattio ka rang green se neela tak hota hain...

NUTRITION VALUE OF SAVOY CABBAGE..

PER 100GM 

CALORIES 27

TOTAL FAT 0.1GM

SATURATED FATS 0GM

POLYUNSATURATED FATS 0GM

MONOUNSATURATED FATS 0GM

CHOLESTEROL 0MG

SODIUM 28 MG

POTASSIUM 230 MG

TOTAL CARBOHYDRATES 6GM

DIETARY FIBER 3.1 GM

SUGAR 2.3 GM

PROTEIN 2GM

VITAMIN A 20%

CALCIUM  3%

VITAMIN D 0%

COBLAMIN 0%

VITAMIN C  51%

IRON 2%

VITAMIN B6 10%

MAGNESIUM 7%

BENEFITS OF SAVOY CABBAGE....

1.ANTIOXIDANTS SE BHARPOOR...Savoy cabbage mein vasa cholestrol vitamin A K C or vitamin B6 bharpoor maatra mein paayi jaati hain. .Inme Protein fiber Iron Magnesium bhi hota hain.Yeh kam maatra mein calories pradaan karta hain. Savoy cabbage mein paaye jaane waale phytonutrients ke antioxidants ke roop mein kaam karte hain jo cancer ke risk ko kam karne mein help karte hain. .

2.DAANTON KE LIYE...Savoy cabbage mein Vitamin C D A or K ka aahar cavity or gum disease ki sambhaavana se juda hua hain. Vitamins hamaare teeth ko minerals pradaan karte hain.  Vitamins and Minerals ek saath kaam karte hain jo bacteria ko rokhte hain or enamel ko nuksaan pahuchaate hain or teeth ke 

sadan paida karte hain..

3.FOR CANCER...Vitamin K colon,prostate, nasal, stomach or oral cancer ki sambhaavana ko kam karne mein help karta hain..Research mein baat pata chali hain ki liver cancer ke patients ko Vitamin k consume karne se cancer ke chances kam ho jaate hain..

4..DIABETES...Savoy cabbage ka sewan karne se aap diabetes se bach sakte hain.Yeh soluble fiber paachan ko slow karne mein madad karta hain or blood sugar levels ko maintain karta hain. Insulin ki sensitivity ko badhaata hain or blood sugar or diabetes pe control rakhta hain..

5..FOR JOINTS...Vitamin C gout ke chances ko kam karne mein help karta hain jo ek dardnaak condition hain jisme bade pair ke oongalee peedit hoti hain. Uric acid ki jyaada maatra hone pe soojan,kathor or dardnaak ho jaati hain...

               SUMMER SQUASH....

          

        

summer squash poshak tathya se bharpoor sabji hain. Summer squash mein paani ki maatra kaafi jyaada hoti hain. Summer squash jhaadee mein hote hain. Jo aapke bageeche mein kam jagah lete hain. Inka sewan karne se aap kai diseases se bach  sakte hain. ..

NUTRITION VALUE OF SUMMER SQUASH...

AMOUNT PER 100GMS

CALORIES 16 

TOTAL FATS 0.2 GM

SATURATED FATS 0GM

POLYUNSATURATED FATS 0.1GM

MONOUNSATURATED FATS 0GM

CHOLESTEROL 0MG

SODIUM 2MG

POTASSIUM 262 MG

TOTAL CARBOHYDRATES 3.4 GM

DIETARY FIBER 1.1 GM

SUGAR 2.2 GM

PROTEIN 1.2 GM

VITAMIN A 4%

CALCIUM  1%

VITAMIN D 0%

COBALAMIN 0%

VITAMIN C 28%

IRON 2%

VITAMIN B6 10%

MAGNESIUM 4%

BENEFITS OF SUMMER SQUASH...

1.VITAMINS SE BHARPOOR....Summer squash mein Vitamin C , Vitamin A, Magnesium, Folate,Copper,Riboflavin,Phosphorus, jaise kai prakaar ke poshak tathya paaye jaate hain Inme Carotenoids ki high maatra hoti hain jaise ki Beta carotene. Inme pottasium or Manganese ki maatra kaafi badhiya hoti hain.Jo taral pradaarth or Glucose ko control karne mein madad karte hain...

2.LOW CALORIES. ...Summer squash mein Calories ki maatra kam paayi jaati hain. Carbohydrates ki maatra bhi kam hoti hain. Agar aap achche shape mein aana chahte hain toh summer squash ka sewan karen. ..

3..STOMACH RELATED PROBLEMS. ...Summer squash mein fiber ki maatra badhiya hone ke kaaran pet ke health ko badhaava deti hain.  Or kabj ko bhi rokhti hain.Agar aap kabj se pareshaan hain toh summer squash ka sewan jarur karen. ..

4..ANTIOXIDANTS SE BHARPOOR. ..Summer squash Beta carotene or Vitamin C jaise antioxidants se bharpoor hain. .Yeh body mein free radicals ke haanikaarak pravaab ka mukaabala karne mein madad karta hain. .

5.HEART PROBLEMS. ...Summer squash ka sewan karne se aapke cholestrol level ko control mein rakhta hain. Cholestrol jyaada hone se heart or stroke ka risk ban jaata hain. .Isliye aapko suggest karoonga ki aap summer squash ka sewan jaroor karen.

                            KALE...

      

            

kale world ke sabse healthy khadya pradaarth mein se ek hain. Iska sewan karne se healthy skin,Hair or Bones ko healthy rakhne ki chhamata paayi jaati hain. Inke andar fiber bharpoor maatra mein paayi jaati hain jo paachan kriya ko badhaava dete hain or(CARDIOVASCULAR)health ko badhaane mein yogadaan dete hain. Iska sewan karne se Glucose ko control rakhhe Cancer or High blood pressure ko kam karne mein help karte hain. .

     NUTRITION VALUE OF KALE...

SERVING SIZE 100 GM

CALORIES 28 

CALORIES FROM FAT 3.6 GM

TOTAL FATS 0.4 GM

SATURATED FATS 0.1GM

TRANS FAT 0GM

POLYUNSATURATED FATS 0.2 GM 

MONOUNSATURATED FATS 0.2 GM

CHOLESTEROL 0 MG

SODIUM 23 MG

POTASSIUM 228 MG

TOTAL CARBOHYDRATES 5.6 GM

DIETARY FIBER 2GM

SUGAR 1.3 GM

PROTEIN 1.9 GM

VITAMIN A  272%

VITAMIN C   68%

CALCIUM 5.5%

IRON 5%

   BENEFITS OF KALE....

1.DIABETES.....Kale ka sewan karne se aap diabetes se bach sakte hain kyoonki iske andar fiber or antioxidants paaye jaate hain jo diabetes ke treatment mein sahaayak ho sakte hain. Fiber ki high quality ka sewan TYPE 1 DIABETES waale person mein blood mein glucose ya sugar levels kam kar sakti hain. Iske alaawa TYPE 2 DIABETES waale logon mein sugar levels, lipids, or insulin ke starr ko sudhaar sakta hain...

2.HEART DISEASE....Kale mein paaye jaane waale Fiber,Pottasium,Vitamin C or Vitamin B6 sabhi poshak tathya heart health ko badhaava deta hain. Cardiovascular disease ke jokhim ko kam karne ke liye sodium ke sewan kami or Pottasium K ka jyaada sewan karne ko kaha jaata hain...

3.SKIN AND HAIR....Kale mein beta carotene paaye jaate hain jo body duaara carotenoids aavashyakata ke anusaar Vitamin A mein parivartan karte hain....

4.FOR DIGESTION.....Kale mein Fiber or water ki maatra bharpoor paayi jaati hain. Ye dono pradaarth kabj ko rokhne mein help karte hain or paachan tantra ko badhaava dete hain...

5.FOR BONES.....Research mein baat pata chali hain ki Vitamin K ka kam sewan karne se Bones fracture ki sambhaavana badh jaati hain. Kale mein  Vitamin K ki maatra bharpoor paayi jaati hain jo hamaare bones ko healthy rakhte hain.

          CACTUS LEAF. ..

Naagaphanee (CACTACEAE) Parivaar ka ek jhaadee paudha hain. English mein isse cactus ke naam se jaana jaata hain. Ye aise jagah par paaya jaata hain jaha par water ki kami ho. Yeh jyaada North America,South America, or West Indies mein paaya jaata hain. Wahi India mein kuch dry water areas mein dekhne ko milta hain. Iska use medicine or sajaavat dono ke liye use hota hain. Saath hi inme kaante bhi hote hain. Yeh kam paani ka use kar sada hara bhara bana rehta hain...

NUTRITION VALUE OF CACTUS LEAF....

 per serving size 100 gms 

CALORIES 16 

TOTAL FATS 0.09 GM

SATURATED FATS 0.016 GM

TRANS FAT......

POLYUNSATURATED FATS 0.05 GM

MONOUNSATURATED FATS 0.018 GM

CHOLESTEROL 0MG

SODIUM 21 MG

TOTAL CARBOHYDRATES 3.33 GM

DIETARY FIBER 2.2 GM

SUGAR 1.15 GM

PROTEIN 1.32 GM

CALCIUM 164 MG

IRON 0.5 MG

POTASSIUM 257 MG

VITAMIN A 23 MCG

VITAMIN C 9.3 MG

 BENEFITS OF CACTUS LEAF....

1.FOR WEIGHT LOSS....Cactus leaf mein fiber ki maatra bharpoor paayi jaati hain. Isme maujood fiber ki aadhik maatra body mein vasa ke absorption ko kam kar deta hain. Jiske kaaran aapko weight loss mein madad mil sakti hain. Cactus use karne ke liye aap iske kaante ko remove karen or upper layer ko chheelakar iske andar maujood safed bhaag ko use mein laaye jyaada log isse salaad ke roop mein khaana pasand karte hain...

2.NEEND NA AANE....Cactus ka use karne se neend na aane ki samasya se door raha jaa sakta hain. Cactus mein kuch aise poshak tathya paaye jaate hain jo kendriya Tantrika tantr ko santulit karne ka kaam kar sakte hain. . 

3..PAACHAN KRIYA KO SUDHAARE....Cactus leaf paachan kriya ke liye kaafi upyogi maana jaata hain. Inme aadhik maatra mein polyphenols paaye jaate hain jo bhojan pachaane mein aham bhoomika nibha sakte hain. ..

4..ANEMIA....Research ke anusaar iske andar opuntia mein (BETACYANIN) naam ka ek khaas tathya paaya jaata hain. Jisme Erythropoiesis blood banaane ki prakriya ko tej karne waala antioxidants pravaab paaya jaata hain jiske kaaran anemia ki samasya se raahat dilaate hain. ..

5..FOR SKIN..Agar aapko skin related problems hain toh cactus leaf ka use karen. Ultra Violet rays se bachaav ke saath saath cactus ke prakaar door opuntia mein skin related problems ko  door karne ki chhamata paayi gayi hain...

        TOMATOES....

Tomatoes kai asaamaany gunno se bharpoor hota hain. Ye sirf na khaane mein swaad badhaata hain balki inke andar paaye jaane waale Vitamin A or Vitamin C kai gunakaari tathya health ke liye fyaademand hote hain.Tomatoes antioxidants ki tarah kaam karta hain. Tomato juice ki baat karen toh inme Vitamin C,Potassium,Folate,Vitamin K bhi paaya jaata hain jo heart or Cancer jaise jokhim ko kam kar deta hain. ..

NUTRITION VALUE OF TOMATOES. ..

SERVING SIZE 100 GMS

CALORIES 18 

TOTAL FATS 0.2 GM

SATURATED FATS 0GM

TRANS FATS 0GM

POLYUNSATURATED FATS 0.1 GM

MONOUNSATURATED FATS 0GM

CHOLESTEROL 0MG

SODIUM  5MG

POTASSIUM 237 MG

TOTAL CARBOHYDRATES 3.9 GM

DIETARY FIBER 1.2GM

SUGAR 2.6 GM

PROTEIN 0.9 GM

VITAMIN A  17%

VITAMIN C  23%

CALCIUM  0.8%

IRON 1.5%

BENEFITS OF TOMATOES. ..

1.BONES OR TEETH.....Tomatoes mein calcium paaya jaata hain jo daanton or bones ke majbooti or chamak ke liye sahaayak ho sakta hain. Bones ke liye calcium or POTASSIUM ki jaroorat hoti hain jo hamen tomatoes se milti hain...

2..FOR SKIN....Tomatoes mein paaye jaane waala beta carotene or lycopene skin ke nuksaan se bachaane mein help karta hain or saath hi saath skin ko glowing or smooth bhi karne mein help karta hain. ..

3..HAIR FALL SE BACHAAYE....Tomatoes mein flavonoids paaye jaate hain jo hair fall se bachaate hain. Aisa maana jaata hain ki scalp par tomato ke rash lagaane se hair fall hona kam ho jaata hain. ..

4...ANTI AGING....Tomatoes anti aging hain jo skin ko healthy banaaye rakhte hain. Tomatoes mein paaye jaane waale lycopen praavabshaali antioxidants hain jo skin realted problems ko door karta hain...

5...DEAD SKIN CELLS SE MUKTI....Tomatoes mein FITOCHEMICALS paaye jaate hain jo skin mein maujood dead koshikaon ko hataane mein aham bhoomika nibhaate hain. .Tomatoes ke seeds ke saath mixer grinder mein peesh le or 1 teaspoon sugar milaaye.Isko face par halke halke haatho se 10 min tak maalish karen...Week mein 3 baar iska use karen....

              BLACKBERRIES.....

     

      

Blackberries jisse log jaamun bhi bolte hain. Iska rang black hota hain or ye rash se bhara hota hain.Iski jyaada kheti North America or Pacific Ocean waale Area mein hoti hain. Inme kai prakaar ke poshak tathya paaye jaate hain. Ye hamen kai prakaar ke diseases se ladne mein help karte hain....

  NUTRITION VALUE OF BLACKBERRIES 

AMOUNT PER 100GMS

CALORIES 43

TOTAL FATS 0.5 GM

SATURATED FATS 0GM

POLYUNSATURATED FATS 0.3 GM

MONOUNSATURATED FATS 0GM

CHOLESTEROL 0MG

SODIUM 1MG

POTASSIUM 168 MG

TOTAL CARBOHYDRATES 10GM

DIETARY FIBER 5GM

SUGAR 4.9 GM

PROTEIN 1.4 GM

VITAMIN A  4%

CALCIUM 2%

VITAMIN D 0%

COBLAMIN 0%

VITAMIN C 35%

IRON 3%

VITAMIN B6 0%

MAGNESIUM 5%

    BENEFITS OF BLACKBERRIES. ...

1.FAT KO KAM KARNE KE LIYE. ..Body mein fat badhne se kai prakaar ke shaareerik rog panapane lagte hain. Aise mein Blackberry ka sewan karne par fat ko kam kiya jaa sakta hain. Blackberries mein enthosaaysnin pravaab paaya jaata hain jo fat ko kam karne mein help karta hain.....

2.HEALTHY BRAIN KE LIYE.....Blackberries mein kai tarah  ke poshak tathya paaye jaate hain. Jo aap ke dimaag ko healthy rakhte hain. Blackberries mein Vitamin C or polyphenols paaye jaate hain. Jo brain ko active rakhte hain.Blackberry mein antioxidants and inflammatory gunn bhi hote hain jo age ke saath kamjor hoti memory se aapko bachaa sakte hain....

3..IMMUNE SYSTEM. ....Aapke baar baar beemaar hone ka kaaran immune system ka kamjor hona bhi ho sakta hain. Blackberries ka sewan karne se immune system ko majboot kiya jaa sakta hain....

4.FOR DIABETES.....Blackberries ke patte diabetes waale logon ke liye vardaan hain. Iska sewan karne se blood mein sugar ki maatra ko kam kiya jaa sakta hain.....

5.FOR EYES.....Eyes ke health ke liye blackberries aham bhoomika nibhaate hain. Eyes ki roshni mein sudhaar karne ke liye Vitamin A helpful hota hain. Saath hi Vitamin C or E mein antioxidants gunn hote hain jo koshikaon ko free radicals se hamen bachaate hain....

         

             BEETS....

    

       

Beets mein poshak tathya paaye jaate hain. Yeh blood sugar ko control mein rakhkar aapke sexual stamina ko badhaata hain. Yeh ek natural food colour ke roop mein bhi kaam aata hain. Beet ka aap salaad,juice ya halwa kisi bhi roop mein sewan kar sakte hain....

NUTRITION VALUE OF BEETS....

AMOUNT PER 100GMS

CALORIES 43

TOTAL FATS 0.2 GM

SATURATED FATS 0GM

POLYUNSATURATED FATS 0.1 GM

MONOUNSATURATED FATS 0GM

CHOLESTEROL 0MG

SODIUM 78MG

POTASSIUM 325MG

TOTAL CARBOHYDRATES 10GM

DIETARY FIBER 2.8GM

SUGAR 7GM

PROTEIN 1.6GM

VITAMIN A 0%

CALCIUM 1%

VITAMIN D 0%

COBALAMIN 0%

VITAMIN C 8%

IRON 4%

VITAMIN B6 5%

MAGNESIUM 5%

  BENEFITS OF BEETS...

1.FOR PREGNANCY......Beet mein folic acid paaya jaata hain ye poshak tathya pregnant ladies or unke hone waale unborn child ke liye fyaademand saabit ho sakta hain..Kyoonki unborn child ka spinal cord banaane mein help milti hain...

2.THAKAAN DOOR....Beet ka sewan karne se energy level increase karti hain.Iske nitrate tathya dhamaniyon ka vistaar karne mein help karte hain. Jiske kaaran body mein oxygen sabhi hisse mein pahuch paati hain.Or body mein energy milti hain. Beet mein Iron hota hain jo stamina badhaane mein kaam aata hain..

3.KABJ SE RAAHAT.....Beet mein fiber ki maatra kaafi badhiya hoti hain jiske kaaran medicine ke roop mein kaam karta hain. Iske kaaran stool naram ho jaata hain. Saath hi saath pet ke saare toxins bahaar nikal jaate hain. ...

4.BOOST BRAIN POWER....Beet ka juice peene se person ka stamina 16% tak increase ho jaata hain. Aisa iske nitrate tathya ke kaaran hota hain. Body mein oxygen badne se dimaag bhi theek prakaar se apna kaam kar paata hain....

5.ANEMIA....Beet khoon ki kami ko mitaane ka kaam karta hain. Anemia ke patients ko isse jaroor khaana chahiye. Beet mein iron ki maatra hoti hain jo haemagglutinin banaata hain. Iron tathya Anemia se ladne mein madad karte hain...

CANTALOUPE...

Cantaloupe summer ka ek vishesh fruit hain.Shuruaat mein green rang ka hota hain. Lekin pakne ke baad yellow or orange rang ka ho jaata hain. Cantaloupe mein kai prakaar ke poshak tathya paaye jaate hain. Ye Vitamins or khanij tathya se bharpoor hota hain. Lekin inke andar 95% Water maujood hota hain. Jo health ke liye fyaademand saabit hote hain.Cantaloupe meetha or swaadisht hota hain. Isliye har age ke log isse pasand karte hain. Cantaloupe mein minerals or antioxidants paaye jaate hain. Jo body mein kai ghambheer beemaareeyon se bachaate hain...

NUTRITION VALUE OF CANTALOUPE....

AMOUNT PER 100GMS

CALORIES 34

TOTAL FATS 0.2 GM

SATURATED FATS 0.1GM

POLYUNSATURATED FATS 0.1GM

MONOUNSATURATED FATS 0GM

CHOLESTEROL 0MG

SODIUM 16 MG

POTASSIUM 267MG

TOTAL CARBOHYDRATES 8GM

DIETARY FIBER 0.9 GM

SUGAR 8%

PROTEIN 0.8 GM

VITAMIN A 67%

VITAMIN C 61%

IRON 1%

VITAMIN B6 5%

MAGNESIUM 3%

BENEFITS OF CANTALOUPE...

1.WATER KI KAMI...Summer mein aksar body mein water ki kami ho jaati hain.Aise mein suggest karoonga ki aap cantaloupe ka sewan jaroor karen.. Isko khaane se body mein water ki kami nahi hoti or dehydration nahi hota hain...

2.CANCER .....Cantaloupe mein aise poshak tathya paaye jaate hain jo hamen cancer se ladne mein madad karte hain...

3.WEIGHT LOSS.....Agar aap weight loss karne ki soch rahe hain toh cantaloupe ka sewan jaroor karna chaiye. Inme fiber ki maatra bharpoor paayi jaati hain jo paachan kriya ko bhi fyaada dete hain....

4.IMMUNE SYSTEM......Cantaloupe mein antioxidants ki maatra bharpoor paayi jaati hain jo immune system ko majboot karte hain. Inme Vitamin C or Vitamin A ki maatra kaafi badhiya hoti hain. Skin ko bhi glow pradaan karte hain....

5.SEENE MEIN JALAN...Agar aapke seene mein jalan ho rahi hain toh cantaloupe ka sewan aapke fyaademand rahega. Doctors bhi healthy kidney rakhne ke liye cantaloupe ka suggestion dete hain....

RASPBERRIES....

Raspberries red colour ka rasadaar fruit hota hain. jo gulaab parivaar se sambandhit hain.Yeh kai colours mein paaye jaate hain jaise RED,BLACK,OR VIOLET yeh ek svaadisht fruits fruits hain.Inme bharpoor maatra mein Vitamin C paaye jaate hain. Jiske kaaran isse gunakaree fruits kaha jaata hain. Agar koi unhealthy hain toh Raspberries diseases ke kuch lakshan ko kam karne mein help kar sakti hain...

NUTRITION VALUE OF RASPBERRIES....

AMOUNT PER 100GMS 

CALORIES 53

TOTAL FATS 0.7 GM

SATURATED FATS 0GM

POLYUNSATURATED FATS 0.4 GM

MONOUNSATURATED FATS 0.1GM

CHOLESTEROL 0MG

SODIUM 1 MG

POTASSIUM 151MG

TOTAL CARBOHYDRATES 12GM

DIETARY FIBER 7GM

SUGAR 4.4 GM

PROTEIN 1.2 GM

VITAMIN A 0%

CALCIUM 2%

VITAMIN C 43%

IRON 3%

VITAMIN B6 5%

MAGNESIUM 5%

BENEFITS OF RASPBERRIES.....

1.ARTHRITIS....Aaj ke generation mein badhti age ke kaaran poshak tathya ki kami ho jaati hain jiske kaaran bones se judee samasya ho jaati hain. Bones ko healthy rakhne ke liye Raspberries ka sewan kiya jaa sakta hain. Raspberries mein Vitamin C ke saath saath Anthocyanin,Quercetin,jaise polyphenols paaye jaate hain jo (OSTEOARTHRITIS) se raahat dilaate hain....

2.MEMORY LOSS....Kisi kisi ko bhoolane ki beemaaree hoti hain jo suruaat mein samanya lag sakti hain. Agar aap dhyan na de toh Alzheimer's jaise bhoolane ki beemaaree ho sakti sakti hain.Aise mein Antioxidants or Anti inflammatory khadya pradaarth raspberries ka sewan karne se memory mein sudhaar kiya jaa sakta hain. ..

3.FOR EYES.....Ankhon ko healthy rakhne ke liye raspberries ka sewan karna chaiye. Kyoonki inke andar flavonoids or polyphenolic compounds paaye jaate hain jo eyes ko healthy rakhne mein madadgaar saabit hote hain....

4.WEIGHT LOSS....Badhte weight se pareshaan log raspberries ka sewan kar sakte hain. Research ke anusaar agar raspberries ketone ko VITAMIN C ke saath liya jaaye toh weight loss mein kaaragar saabit ho sakte hain. Inme ANTIOBESITY gunn paaye jaate hain. Jo obesity or fatty liver ko kam karne mein help kar sakte hain....

5.PAACHAN KRIYA....Raspberries mein fiber ki maatra bharpoor paayi jaati hain jo paachan sambhandhi samasya ko door kar paachan kriya ko badhaava dene ka kaam karta hain. Isliye isko apne diet mein jaroor shaamil karen. ..

STRAWBERRIES.....

Strawberries red colour ka or sab log ise khaa sakte hain. Yeh ek rasila fruit hota hain or swaad mein bhi badhiya hota hain. Iska use flavors ke sweets banaane mein kiya jaata hain jaise milkshake,Icecream Dahi or Jam phele ye aasaani se nahi milti thi but aaj yeh poore Bhaarat desh mein paayi jaati hain. Inme Vitamin,Follic acid, Calcium,Phosphorus kai prakaar ke Minerals paaye jaate hain jo health ke saath saath skin ke liye fyaademand saabit hote hain. Body mein Cancer,High blood pressure kai prakaar ki diseases se ladne ki chhamata pradaan karta hain....

NUTRITION VALUE OF STRAWBERRIES. .

AMOUNT PER 100GM

CALORIES 33

TOTAL FATS 0.3 GM

SATURATED FATS 0GM

POLYUNSATURATED FATS 0.2 GM

MONOUNSATURATED FATS 0GM

CHOLESTEROL 0MG

SODIUM 1MG

POTASSIUM 153MG

TOTAL CARBOHYDRATES 8GM

DIETARY FIBER 2GM

SUGAR 4.9GM

PROTEIN 0.7 GM

VITAMIN A 0%

CALCIUM 1%

VITAMIN D 0%

COBLAMIN 0%

VITAMIN C 97%

IRON 2%

VITAMIN B6 0%

MAGNESIUM 3%

BENEFITS OF STRAWBERRIES....

1.MAINTAIN CHOLESTEROL LEVELS...Strawberry ka sewan karne se blood pressure control mein rehta hain.Strawberry mein pottasium ki maatra bharpoor paayi jaati hain jo blood pressure ko control kar stroke ke jokhim ko kam karta hain. Iske alaawa strawberry mein maujood fiber kharaab cholestrol (LDL) ko kam karta hain. Jiske kaaran blood pressure control mein rehta hain....

2.BOOST IMMUNITY POWER....Agar aap svaadisht fruits khaakar apni immunity badhaana chahte hain toh strawberry se badhiya vikalp or kuch nahi. Inme maujood Vitamin C aapke body ki rog pratirodhak chhamata improve karta hain. Ek cup strawberry mein orange se bhi jyaada VitaminC paaya jaata hain..

3.IMPROVES EYE VISION....Strawberry aapki eyes ki roshni banaaye rakhne mein bhi madadgaar saabit hote hain. Inme paaye jaane waale antioxidants gunn Catract or  netra rog se bachaane mein sahaayak saabit hote hain....

4.DIABETES....Diabetes TYPE 2 Patients ko strawberry ka sewan jaroor karna chaiye ye blood sugar ke level ko control rakhne mein madad kar sakta hain. Iska aap powder ka bhi use kar sakte hain...

5.ULTRAVIOLET RAYS....Strawberry mein polyphenols hote hain jo kaargar antioxidants or anti inflammatory ki tarah kaam karte hain. Inme (ANTHOCYANINS) naamak ek tathya paaya jaata hain. Jo sun ki haanikaarak kiranon se bachaata hain.....

PEACHES....

Peaches ek popular svaadisht or juicy fruit hain.Peaches ki farming sabse phele china mein ki gayi thi lekin ye fruits aaj sab jagah paaya jaata hain. Inke andar Vitamins,khanij,Antioxidants or aanek prakaar ke poshak tathya paaye jaate hain. India mein peaches ki farming Himachal Pradesh,Kashmir,or Uttrakhand mein ki jaati hain....

NUTRITION VALUE OF PEACHES....

AMOUNT PER 100GM

CALORIES 39

TOTAL FATS 0.3 GM

SATURATED FATS 0GM

POLYUNSATURATED FATS 0.1GM

MONOUNSATURATED FATS 0.1GM

CHOLESTEROL 0MG

SODIUM 0MG

POTASSIUM 190MG

TOTAL CARBOHYDRATES 10GM

DIETARY FIBER 1.5 GM

SUGAR 8GM

PROTEIN 0.9 GM

VITAMIN A 6%

CALCIUM 0%

VITAMIN D 0%

COBALAMIN 0%

VITAMIN C 11%

IRON 1%

VITAMIN B6 0%

MAGNESIUM 2%

BENEFITS OF PEACHES....

1.FIBER SE BHARPOOR....Peaches ek svaadisht fruit hain jo fiber se bharpoor hote hain.Agar is fruit ko iski skin ke saath khaate hain toh fyaada jyaada milega kyoonki inme fibres ki maatra aadhik hoti hain. Jo aapki paachan tantra ko theek karta hain.Iske alaawa cherry or peaches ka juice peene se kabj se raahat milti hain....

2.MAINTAIN BLOOD PRESSURE....Peaches mein potassium ki maatra bharpoor paayi jaati hain or sodium kam hota hain jo aapke healthy blood pressure ko banaaye rakhne mein help kar sakte hain..Peaches mein Magnesium,Phosphorus,Manganese or Calcium bhi paaye jaate hain jo high blood pressure ko control karte hain.....

3.CANCER....Peaches mein antioxidants kaafi maatra mein paaya jaata hain jo cancer cells ki growing ko rokhne mein help karte hain....

4.WEIGHT LOSS....Peaches ka sewan karne se weight loss hota hain.Peaches vasa rahit hote hain or sugar ki maatra high rehti hain. Agar aapko weight loss karna hain toh suggest karoonga ki aap iska sewan jaroor karen...

5..HEART PROBLEM.....Peaches mein maujood antioxidants aapke heart ko free radicals ko nasht karke aapke heart ko fyaada pahuchaate hain.Ye free radicals aapke body ke andar chain reactions suru karte hain or koshikaon ko nuksaan ya maar sakte hain. Peaches mein anay poshak tathya paaye jaate hain. Inka sewan karne se aapko heart attacks or stroke se bachaane mein madad milti hain.....

PASSION FRUIT....

Passion fruit ek tropical fruit hain.Ye diabetes waale logon ke liye vardaan hain. Ye fruits Brazil, Paraguay,or Argentina mein jyaada paaya jaata hain. Yeh andar se juicy hota hain jisme bharpoor maatra mein seeds hote hain. Round aakaar ke passion fruit purple yellow rang ke hote hain....

NUTRITION VALUE OF PASSION FRUIT...

AMOUNT PER 100GM 

CALORIES 47

TOTAL FATS 0.7 GM

SATURATED FATS 0.1GM

POLYUNSATURATED FATS 0.4GM

MONOUNSATURATED FATS 0.1GM

CHOLESTEROL 0MG

SODIUM 28MG

POTASSIUM 348MG

TOTAL CARBOHYDRATES 23GM

DIETARY FIBER 10GM

SUGAR 11GM

PROTEIN 2.2 GM

VITAMIN A 25%

CALCIUM 1%

VITAMIN C 50%

IRON 8%

VITAMIN B6 5%

MAGNESIUM 7%

BENEFITS OF PASSION FRUIT...

1.INCREASES BLOOD FLOW....Passion fruit ka sewan karne se blood flow ko increase karta hain kyoonki inme Iron or Copper hota hain jo Red Blood Cells ko banaane mein help karta hain.RBC count cells ke badhaane ke saath saath body mein oxygen ko bhi increase karta hain aur energy pradaan karte hain....

2. WEIGHT LOSS.....Passion fruit mein fiber ki maatra kaafi badhiya hoti hain jo weight loss mein help karti hain. lekin is fruit mein sugar level jyaada hota hain...

3.SAANS LENE MEIN PROBLEM.....Jin logon ko saans lene mein problem khaasi ki samasya hoti hain woh passion fruit ka chhilake ka sewan kar sakte hain. Iske extract se bioflavonoids ka mishran banta hain jo saans duaara aane waali aavaaj khaasi ke saath saath saans ki problem ke badhne ko bhi kaafi kam kar deta hain....

4.PAACHAN KRIYA KO SUDHAARE....Passion fruit ka sewan karne se paachan kriya ki samasya se raahat milti hain. Kyoonki inme fiber ki maatra badhiya hoti hain jo pet sambhandhi problems mein kaaragar saabit hote hain....

5.BOOST IMMUNE SYSTEM.....Inme Vitamin C hone ke kaaran ye immune system ko majboot karne ki chhamata rakhta hain. Inme paaye jaane waale antioxidants body mein white blood cells ke gatividhi ko uttejit karte hain or vibhinn beemaareeyon se bachaate hain.....

KIWI FRUIT......

Kiwi fruit mein kai tarah ke poshak tathya paaye jaate hain. Iska swaad theeka or meetha hota hain.Fruit salaad mein bhi kiwi ka use kar sakte hain.Kiwi jyaada China mein paaye jaate hain. India mein Himachal parades,Uttar pradesh,Jammu kashmir, Sikkim,Karnataka, or Kerela mein iski farming ki jaati hain. Kiwi ka use cardiovascular rogon ka ilaaj Blood pressure ko control rakhne Eyes mein Catract hone ki samasya se raahat dilaane mein fyaademand saabit hote hain. Kiwi mein antioxidants ki maatra bharpoor paayi jaati hain jo hamaari health ke liye fyaademand saabit hote hain..

NUTRITION VALUE OF KIWI FRUIT....

AMOUNT PER 100GM  

CALORIES 61

TOTAL FATS 0.5GM

SATURATED FATS 0GM

POLYUNSATURATED FATS 0.3GM

MONOUNSATURATED FATS 0GM

CHOLESTEROL 0MG

SODIUM 3MG

POTASSIUM 312 MG

TOTAL CARBOHYDRATES 15 GM

DIETARY FIBER 3GM

SUGAR 9GM

PROTEIN  1.1 GM

VITAMIN A 1%

CALCIUM 3%

VITAMIN C 154%

IRON 1%

VITAMIN B6 5%

MAGNESIUM 4%

BENEFITS OF KIWI FRUIT....

1.BOOST IMMUNITY POWER....Kiwi fruit Vitamin C or tarah tarah ke polyphenols ke present ke kaaran immunity power ko badhaane mein madad karta hain. Inme Vitamin C ke alaava Vitamin E or Polyphenols ke kaaran hirday rog waale person ki suraksha hoti hain....

2.FOR WEIGHT LOSS.....Kiwi fruits khaane se weight loss hota hain. Kiwi aapke body mein toxins ko bahaar nikaal dete hain. Kiwi mein Vasa ki maatra nahi hoti saath hi inme carbohydrates fiber ke roop mein hote hain. Jiske kaaran bhookh kam lagti hain. Iska kaaran aap kam khaate hain or weight loss karne mein help karta hain....

3.CONTROLS BLOOD PRESSURE....Kiwi mein pottasium ki maatra bharpoor hoti hain jiski wajah se high blood pressure ko kam karne mein fyaademand hota hain.High blood pressure waale log ko heart rog or stroke ka risk bana rehta hain. Lekin Jin logon ko low  blood pressure hain unko kiwi ka sewan saavdhaanee se karna chaiye kyoonki ye blood pressure ko aur kam kar sakte hain...

4.ANTIOXIDANTS SE BHARPOOR....Kiwi fruits mein Vitamin C paaya jaata hain jo ek strong antioxidants hain. Vitamin C ke alaawa kiwi mein shakti shaalee antioxidants bhi paaye jaate hain. Jo tanaav ko prabhaavee roop se ladne mein help karta hain.....

5..PET KI SAMASYA....Kiwi ka sewan karne se aap pet ki samasya se raahat paa sakte. Kiwi fruit mein fiber ke saath saath pet saaf karne ka gunn bhi hota hain. Kiwi mein maujood aahar Fiber mein water ki high quality hoti hain jo pet mein stool ko dila karti hain....

ASPARAGUS....

Asparagus ek jadee bootee hain.Ise humlog satavar ke naam se jaante hain.Ise Sanskrit mein satmuli or English mein (ASPARAGUS) Ke naam se jaana jaata hain. Asparagus ke gunn mein kai aise fyaade maujood hain jo hamaare dinacharya ko behtar banaane mein help karte hain. Waise yeh 3 prakaar ke hote hain. Green,White  or Violet. Lekin India mein Green or Violet colour ke shatavari jyaada dekhne ko milti hain.....

NUTRITION VALUE OF ASPARAGUS....

Asparagus kai prakaar mein available hote hain,jaise ki kachcha,pakaaya

1 cup asparagus or 134 gm of raw asparagus mein poshak tathya....

ENERGY (CALORIES) 26.8 GM

FIBER 2.8 GM

PROTEIN 3.0 GM

CALCIUM 32.2 MG

IRON 2.9 MG

MAGNESIUM 18.8 MG

PHOSPHORUS 69.7 MG

POTASSIUM 271 MG

ZINC 0.7 MG

MANGANESE 0.2 MG

SELENIUM 3.0 MCG

VITAMIN C 75 MG

FOLATE 69.7 MCG

VITAMIN E 1.5 MCG

VITAMIN K 55.7 MCG

VITAMIN A 50.9 MCG

BENEFITS OF ASPARAGUS.....

Asparagus ke use jadee botee ke roop mein jyaada kiya jaata hain. Ye body mein kai tarah se fyaademand saabit hote hain....

1.MIGRAIN MEIN.....Asparagus mein maujood(RIBOFLAVIN) Naamak vitamin hota hain jo migrain ki samasya se raahat dilaate hain...

2.UTI.....Asparagus mein Vitamin A ki maatra bharpoor paayi jaati hain jo UNINARY TRACT INFECTION ki samasya se aaram dilaane mein madad karte hain....

3.COUGH OR FEVER.....Khaasi or fever ke gharelu upchaar ke liye aap ghar mein asparagus ka prayog kar sakte hain. Iska upyog karne se body mein Vitamin C ki poorti hoti hain.Jo is samasya se raahat pradaan karte hain....

4.NEEND NA AANA....Neend na aane ki samasya gents ke comparison mein ladies mein jyaada dekhne ko milti hain. Yadi aap neend na aane se pareshaan hain toh suggest karoonga ki aap asparagus ka churan ya powder le sakte hain...

5.SOOJAN....Asparagus ka use soojan ko kam karne mein madadgaar saabit ho sakta hain. Kyoonki yeh dekha gaya hain ki VITAMIN A ki kami body mein soojan ka kaaran ban sakti hain. Isliye suggest karoonga ki aap asparagus ka sewan jaroor karen....VITAMIN A ki bharpoor maatra mein paaya jaata hain. ..

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

THANKU. ..

MANISH AGARWAL 

POSTED TO. ...

TRIBHUVAM. ...

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THE 15 MOST NUTRIENTS DENSE FOODS ON EARTH...

 PRAKRTI NE HAMEN BHARPOOR MAATRA MEIN FRUITS OR VEGETABLES DIYA HAIN YE SVAADISHT HONE KE SAATH HI HEALTH KE LIYE FYAADEMAND SAABIT HOTE HAIN. HAMEN APNE DAILY KE KHAANE MEIN FRUITS OR VEGETABLES KO BHARPOOR MAATRA MEIN SHAAMIL KARNI CHAIYE. FRUITS OR VEGETABLES MEIN OTHER KHAANE KE MUKAABALE BHARPOOR POSHAK TATHYA HOTE HAIN INME VITAMINS,MINERALS,CARBOHYDRATES,OR BETA CAROTENE PAAYE JAATE HAIN JO HEALTH KE LIYE FYAADEMAND HAIN.ISE BHOJAN PAR SHAAMIL KARNE PAR HAMEN KAI PRAKAAR KE DISEASES SE BACH SAKTE HAIN. ISKE SEWAN SE HAMAARA TANAAV KAM HOTA HAIN. AISE TOH TARAH TARAH SE FRUITS OR VEGETABLES HAIN.BUT AAJ HUM TOP 15 DENSE NUTRIENTS FOODS KE BAARE MEIN BATAANE JAA RAHE HAIN TOH AAIYE JAANTE HAIN....

GRASS FED LIVER.....

Grass fed liver organic animals se paaya jaata hain. Grass fed liver mein poshak tathya paaye jaate hain jaise ki Vitamin A inka sewan karne se aap kai  prakaar ke diseases se bach sakte hain. Grass fed woh prakriya hain jo Animals ko khule jagah mein chaara khilaaya jaata hain..Inme Vitamins,A ,D,E, K, B12 Folic acid copper or Iron ki maatra bharpoor paayi jaati hain jo hamaare health ke liye fyaademand saabit hote hain...

BENEFITS OF GRASS FED LIVER......

1.VITAMINS SE BHARPOOR......Grass fed liver mein Vitamin B ki maatra bharpoor paayi jaati hain jo hamaare health ke liye fyaademand saabit hote hain. Vitamins ka kaam hota hain jo hum khaate hain unko chemical energy koshikaon mein parivartan karte hain. Vitamin ka sewan karne se vasa ko kam karta hain or muscles ko bhi strong banaate hain.Grass fed liver ek badiya source hain Vitamin B ka...

2.BENEFITS FOR SKIN....Grass fed liver mein Vitamin A ki maatra bharpoor paayi jaati hain jo skin ke liye beneficial maana jaata hain. Ye immune system ke liye fyaademand hain.Vitamin A ek antioxidant hain jo skin ki koshikaon ko oxidative Stress se bachaata hain. Vitamin A ke alaawa grass fed liver mein copper or glycine ki maatra bharpoor paayi jaati hain ye dono poshak tathya skin ke collagen ke rakh rakhaw mein yogadaan dete hain...

3.PREVENTS CANCER...Grass fed liver antioxidants se bharpoor hota hain. Antioxidants oxidative stress ke khilaaf koshikaon ki raksha karta hain.Jo hamen Cancer jaisi khatarnaak beemaaree se bachaate hain....

4.BONES KO STRONG...Grass fed liver Vitamin K2 ki maatra bharpoor paayi jaati hain. Vitamin K2 calcium santulan ke saath madad karta hain. jo hamaare bones ke liye ek jaroori poshak tathya hain...

5..BOOST IMMUNE SYSTEM....Grass fed liver mein fiber ki maatra bharpoor paayi jaati hain jo hamaare immune system ko improve karte hain. jo log hamesha weak mehsoos karte hain unko suggest karoonga ki grass fed liver ka sewan karen...

SIDE EFFECTS OF GRASS FED LIVER...

Grass fed liver ka sewan pregnancy mein nahi karna chaiye kyoonki inme vitamin A ki maatra bharpoor paayi jaati hain jyaada consume karne se sishu par ghehra asar hota hain. Isliye doctors ke suggesstion par hi iska sewan karen..

Grass fed liver ka jyaada consume karne se gout ho sakta hain. Gout (ARTHRITIS) jo blood mein uric acid ki maatra badne se hota hain jiske kaaran dard joints pain rehta hain. Grass fed liver mein purines ki maatra hoti hain jiske kaaran body mein uric acid banaate hain. Agar aap arthritis ki samasya se pareshaan hain toh iska limited maatra mein sewan karna chaiye..

Grass fed liver ka jyaada use karne se bone mein pain, fractures, nausea, vomitting ki sikaayat ho sakti hain...

 SHELLFISH....

Shellfish ek prakaar ki fish hain Ye jyaadatar samundar mein paayi jaati hain or shell bana rehta hain..Inme kai prakaar ki poshak tathya paaye jaate hain. Shellfish duniya mein sabhi log khaate hain. Inme protein, healthy fats , minerals, omega 3 fatty acids paaye jaate hain jo hamaare immune system,weight loss, brain development or heart health ko behtar banaate hain...

BENEFITS OF SHELLFISH....

Shellfish ka sewan karne se Brain,heart or aapki rog pratirodhak chhamata ko badhaata hain..

Shellfish mein calories ki maatra kaafi kam hoti hain jiske kaaran fat loss mein madad milti hain. Protein yukt khaane se pet bhara rehta hain jiske kaaran bhookh nahi lagti or weight loss bhi hota hain...

Shellfish mein Vitamin B12 ki maatra bharpoor paayi jaati hain jo hamen heart health se bachaate hain. Research mein baat pata chali hain ki omega 3 fatty acids ka sewan karne se heart disease ka risk kaafi kam ho jaata hain...

shellfish ka sewan karne se brain development hota hain kyoonki imne Vitamin B12 or omega 3 fatty acids rehte hain jo brain cells ko develop karte hain khaaskar children or adults mein..

Kuch types ke shellfish immune system ko boost karte hain. Body mein immune system weak hone par tarah tarah ke rog paida ho jaate hain. Shellfish antioxidants ki tarah kaam karta hain jo hamen infammation se bhi protect karta hain...

SIDE EFFECTS OF SHELLFISH....

Jyaada sellfish khaane se allergy ki samasya ho sakti hain....

shellfish mein tarah tarah ke metals paaye jaate hain jo aapke body mein health issues saamne laa sakte hain. Sellfish jyaada khaane se foodborne diseases ho sakti hain..

Pregnancy or stanpaan karaane waali ladies ko shellfish ka sewan se parhez karna chaiye...

Aur kuch side effects shaamil hain jaise ki 

Ulti or Dast (VOMITING AND DIARRHEA)

Pet dard or cramps ( STOMACH PAIN AND CRAMPS)

Saans lene mein problem(SHORTNESS OF BREATH)

SALMON....

Body ko fit rakhne ke liye nutrition diet jaroori hain. Iske liye kuch log vegetarian toh kuch non-vegetarian foods ka sewan karte hain. Agar baat ho non-veg diet ki toh salmon fish ko sabse behtar maana jaata hain. Salmon ka sewan karne se kai ghambheer beemaaree se ladne mein madad milti hain. Is fish ka weight 57.4 kg or length 1.5 meter tak ho sakte hain....

BENEFITS OF SALMON...

1.Salmon fish khaane se heart related problems patients ke liye fyaademand saabit hote hain. Week mein ek baar salmon fish khaane se heart attack ya anay hirday rog se surakshit rahne mein madad mil sakti hain..

2.Salmon fish mein protein khadya pradaarth ka ek behtar upyog mein laaya jaa sakta hain. Protein body ke liye jaroori poshak tathya hain. Iski fulfillment bones,muscles, or skin ke liye fyaademand saabit hote hain...

3.Skin ke liye salmon fish ke benefits dekhe jaa sakte hain..Inme vitamins ki maatra bharpoor paayi jaati hain jo hamaari skin cells ko repair karti hain or skin mein glow laati hain..

4.Salmon fish ka sewan karne se soojan ki samasya kam ho jaati hain. Salmon fish mein omega 3 fatty acids paaye jaate hain jo anti-inflammatory kriya ko pradarshit kar sakta hain. Agar soojan ki samasya jyaada hain toh medical treatment jaroor le...

5.Brain ke working capacity ko badhaane ke liye salmon fish ke fyaade dekhe jaa sakte hain.Salmon fish mein paaye jaane waale omega 3 fatty acids dimaag ki working ability mein sudhaar kar sakta hain..Jiske kaaran yaad karne ki ability nai cheez sikhne ki chhamata or decision making mein sudhaar ho sakta hain...

SIDE EFFECTS OF SALMON...

Salmon fish ko pakadne ke liye agar kisi chemical substance ka use kiya gaya hain toh nuksaandaayak saabit ho sakta hain...

Salmon fish ko kai dino tak ice mein rakhne or khaane se bachen..

Jyaada salmon fish khaane se allergy ki samasya ho sakti hain. Isliye doctors ki suggestion jaroor le..

 

Pregnancy mein salmon fish ka sewan limited maatra mein karna chaiye. Salmon fish mein mercury ki maatra kaafi hoti hain jo bhroon ke vikaash or nervous system mein negative prabhaav daal sakte hain...

Salmon fish ko badiya tarah se pakaane ke baad hi sewan karna chaiye. Kachchi ya kam paki hui salmon ka sewan karne se TAPEWORM BACTERIA ho sakte hain. Jinhe hum (DIPHYLLOBOTHRIUMLACTUM) kaha jaata hain jo pareshaani mein daal sakte hain.....

EGGS...

Woh kahaavat toh sunee hogi Sunday ho ya monday roj khaao ande or fit raho.Ji haa eggs ko superfoods kaha jaaye toh galat nahi hoga.Eggs mein bharpoor maatra mein poshak tathya paaye jaate hain jo aapke health ke liye fyaademand saabit hote hain. Inme Protein ki maatra bharpoor hoti hain jiske kaaran aap energetic feel karte hain...

BENEFITS OF EGGS...

1...FOR WEIGHT LOSS....Agar aap weight loss karna chahte hain toh eggs ka sewan jaroor karen. Eggs ko ek baar khaane ke baad kaafi der tak bhookh nahi lagti, jiske kaaran aapka weight control mein rehta hain. Agar aap weight loss karna chahte hain toh egg ka white portion apne aahar mein shaamil karen...

2..FOR BONES....Eggs mein bharpoor maatra mein phosphorus Vitamin D Calcium paaye jaate hain jo Bones ko strong banaane mein help karte hain. Agar aap chahte hain ki aap ke bones lambe samay tak strong rahe toh apni diet mein eggs jaroor shaamil karen...

3...OORJA BADHAAYE....Eggs ka sewan karne se aapko oorja received hoti hain. Eggs mein protein ka source maana gaya hain. Jiske kaaran body mein oorja milti hain. Eggs khaane se body mein energy milti hain...

4...FOR HAIR GROWTH....Eggs ke fyaade hair ke liye bhi hote hain...Hair growth ke liye protein kaafi jaroori hain or eggs protein ka Source hain. Isliye aapko suggest karoonga eggs ka sewan aapke hair ki growth karti hain...

5...FOR BRAIN....Eggs brain ke liye kaafi fyaademand saabit hote hain.Inme omega 3 fatty acids or Vitamin B12 hota hain. Jo aapke brain cells ko kaafi fyaada pahuchaate hain..Agar aapko dimaag tej karna hain toh eggs ka sewan jaroor karen..

SIDE EFFECTS OF EGGS...

EGGS KHAANE KE FYAADE HAIN TOH KUCH NUKSAAN BHI HOTE HAIN...

Jin logon ko allergy hain unko eggs ka sewan nahi karna chaiye. Aise mein eggs khaane ke baad body par Red nishaan, itching, aankhon mein paani aana, or Constipation jaise lakshan nazar aa sakte hain..Isliye jyaada eggs khaane se bachen ya doctors se suggestion le...

Jin logon ko high blood pressure ya diabetes ki problem hain unko eggs ka yellow portion nahi khaana chaiye kyoonki inme cholestrol jyaada hota hain jo body ke liye nuksaan hota hain..

Garmi ke time mein eggs ka sewan dhyan se karna chaiye kyoonki inse pet garam ho jaata hain jo ek samasya hain..

Eggs ko badhiya tarah pakaakar hi khaaye. Kyoonki aadha pake eggs mein salmonella bacteria hota hain jiske kaaran food poisoning ho sakti hain..

Agar aap eggs ka jyaada sewan karte hain toh kidney ko nuksaan panhucha sakta hain. Kyoonki eggs mein bahut jyaada protein paaya jaata hain iska jyaada sewan kidney ke liye nuksaan saabit ho sakte hain....

KALE....

kale ko hindi mein karam saag kaha jaata hain.Iska use salaad ke roop mein bhi prayog kiya jaata hain. Inme paaye jaane waale poshak tathya healthy skin, Hair or bones ko strong rakhne ki capacity rehti hain. Inme paaye jaane waale fiber body mein paachan kriya ki chhamata ko badhaati hain.Yeh bilakul sarason ke saag ki tarah hota hain.Kale bazaar mein aaram se mil jaata hain. Inke andar Vitamins,Fiber, or Minerals jaise poshak tathya ki maatra bharpoor paayi jaati hain. Kale ka sewan aap salaad,sabji banaakar bhi khaa sakte hain...

BENEFITS OF KALE...

1..Age badhne ke saath saath hamaari aankhon ki roshni ka kam hona aam baat hain. Kale mein bharpoor maatra mein Vitamin hota hain jo hamaari aankhon ki roshni ko tej karne mein madad karta hain. Yeh sirf children ke liye nahi balki adults or aged logon ke liye bhi fyaademand saabit hota hain...

2...Green vegetables hamesha se hi aapki skin or saundaryta no nikhaarane mein madad karte hain. Kale mein Vitamin E ki maatra bahut hain.Jo hamaare face ko sundar banaane mein help karta hain. Agar aap daliy kale ka sewan karte hain toh aapke health ke saath saath aapke face ko bhi oorjawaan banaaye rakhne mein help karta hain...

3...Kale mein bharpoor maatra mein calcium paaya jaata hain iske alaawa kale mein Vitamin A, C, or K bhi hota hain. Cancer se fight karne ke liye high maatra mein Vitamin k bhi hota hain. Kale ka sewan karne se immunity power mein improvement hoti hain...

4..Kale mein Vitamin K bharpoor maatra mein paaya jaata hain jo aapko healthy rakhne mein madad karta hain. Ye heart related problems ko theek karne mein madad karta hain. Ye blood ko bhi saaf karta hain....

5...Kale mein bharpoor maatra mein Iron paaya jaata hain.Iron badhiya health jaise enzymes haemoglobin body mein sabhi bhaago ko oxygen pahuchaane cells ka vikaash or liver ko sahi tarike se kaam karne ke liye bahut jaroori hain..

SIDE EFFECTS OF KALE...

Jin logon ko kidney se sambhandhi problems hain.unhe kale ka sewan karne se bachchna chaiye.Kyoonki aadhik pottasium ka sewan health ke liye haanikaarak hota hain...

Pergnancy mein agar kale ke roop mein fiber ka jyaada sewan kar leti hain toh iske kaaran bachche mein pet dard soojan gas jaisi samasya ko janam de sakti hain...Jab bhi aap ladies ko kale ka sewan karvaaye toh doctor ki suggestion jaroor le...

Kale ko sahi tarike se pakaakar sewan na kiya jaaye toh Goitre, Thyroid gland ko incerase hona or soojan hona jaisi diseases ki samasya ho sakti hain...

kale mein pottasium ki maatra bharpoor paayi jaati hain. Jyaada kale ka sewan karne se pottasium ki maatra badh sakti hain jiske kaaran heart se related problems ho sakti hain...

SEAWEED...

Seaweed waterfalls Nadiyon or samundar jaise jal strot mein paaye jaane waale poshak tathya se bharpoor hain..Samundar tat par paaye jaane waale seaweed jyaada chote aakar ke hote hain. Yeh red, green, black or brown colour ke hote hain. Samundar mein paaye jaane waale ke kaaran inme kaafi nutrition paaye jaate hain. Yeh China, South korea, Japan, Indonesia, Philippines mein sabse jyaada paaye jaate hain. Ye jyaada soup, Salaad mein milaakar khaaya jaata hain. Rome mein iska use injury body ke jale hue hisson ko theek karne mein kiya jaata hain...

BENEFITS OF SEAWEEDS...

1 Seaweeds vegetarian logon ke liye bahut hi achcha source hain kyoonki isme bahut jyaada poshak tathya or minerals paaye jaate hain. Inme Calcium,Magnesium, Potassium, Copper, or Iron ki maatra bharpoor paayi jaati hain..

2.Seaweed mein Iodine ki maatra kaafi kam hoti hain jiske kaaran Thyroid gland ko healthy rakhta hain...

3...Seaweed mein fiber ki maatra bharpoor paayi jaati hain jiske kaaran ye bad cholestrol ko kam karne mein madad karte hain...

4...Seaweed ka sewan karne se pet bhara-bhara lagta hain. Jiske kaaran bhookh bhi kam lagti hain.Jab bhookh bhi kam lagti hain jab bhookh kam lagti hain toh weight loss hone lagta hain..

5..Seaweed mein bharpoor maatra mein omega 3 fatty acids protein iron copper hota hain jiske kaaran health problem door rehti hain...

6...Inme antioxidants ki maatra bharpoor paayi jaati hain jo koshikaon ko nuksaan pahuchaane waale rogon se ladte hain.

7...Ye blood mein sugar ke level ko control rakhne mein madad karte hain jiske kaaran Diabetes par control rehta hain..

8...Inme Vitamin A, C, E , K bharpoor maatra mein paayi jaati hain. Saath hi saath zinc sodium ka bhi achcha source hain...

9...Seaweed ka sewan karne se heart related problems ko kam karne mein help karte hain...

SIDE EFFECTS OF SEAWEEDS....

Jyaada seaweeds ka sewan karne se VITAMIN B12 ko block kar deta hain iske saath aap inke supplements jaroor le..

seaweeds jaha se aa rahe hain dhyan rakhe ki waha ka watersource saaf suthara ho, Kyoonki ye water mein paaye jaane waale saare Minerals absorb kar lete hain...

Seaweeds mein fiber ki maatra bharpoor paayi jaati hain. Jyaada iska sewan karne se  pet mein dard  gas soojan or kabj paida kar sakta hain..

Seaweeds mein Iodine ki maatra kaafi hoti hain agar aap iska sewan karte hain toh thyroid ya medicines ke saath prabhaavit kar sakta hain..

Seaweeds mein Vitamin Ki maatra bharpoor paayi jaati hain jo blood patla karne waali medicines jaise ki warfarin ko prabhaavit kar sakti hain. Seaweed mein pottasium ka level jaise ki kidney problems nausea or weakness ho sakti hain....

CACAO....

Cacao ka naam lete hi dimaag mein sable phela dhyan chocolate ka aata hain. Cacao ka use chocolate cake, Milkshake banaane mein kaam aata hain. Cacao ka use karne se body ko fyaada deta hain. Jaise ki High blood pressure, Cholesterol, obesity, constipation, Diabetes Asthma etc.Ye diseases se ladne mein fyaademand Saabit hota hain. Iski sabse jyaada farming Amazon area mein ki jaati hain. Yeh Mid or South America ki ek mahatvapoorn phasal maani jaati hain....

BENEFITS OF CACAO....

1.Cacao ka sewan karne se obesity pe control paaya jaa sakta hain. Agar aap iska regular sewan karen toh pet ke aas paas ka fat or weight control mein kaafi sudhaar milega.Cacao mein paaye jaane waale Antioxidants body mein leptin naamak hormone ko increase karta hain jo bhookh ko control karne mein help karte hain...

2...Cacao ka sewan karne se mood ko behtar banaata hain or depression se door rakhta hain. Cacao mein falvonoids hote hain. Ye compounds mood ko behtar banaane mein help karte hain. Cacao mein paaye jaane waale polyphenols Anti-depressant ki tarah body mein kaam karte hain...

3...Cacao diabetes patients waalon ke liye vardaan saabit hote hain. Cacao mein maujood phlevenols Type 2 diabetes ko control karne ka kaam karte hain. Bazaar mein bikane waale kai cacao mein phlevenols ki maatra kam or sugar ki maatra jyaada hoti hain. Type 2 diabetes ke patients mein glucose ki maatra ka starr badh sakta hain. Dhyan rakhe ki bazaar mein kharide gaye cacao powder mein sugar ki maatra na ho....

4....Cacao ka use hair ke liye bhi fyaademand Saabit ho sakta hain. Cacao mein Anti-inflammatory gunn hota hain. Ye gunn scalp ki soojan or dandruff ko kam karne ka kaam kar sakta hain...

5....Cacao ka use kai health samasyaon ke liye kiya jaa sakta hain. Cacao mein tannin paaya jaata hain jo teeth ke caries, teeth ke kharaab hone se bachaane mein kuch hadd tak help kar sakta hain...

SIDE EFFECTS OF CACAO...

Cacao mein caffeine or chemicals ki maatra jyaada hoti hain. Jyaada khaane se body mein side effects ho sakte hain jaise ki ghabraahat increased urination behoshee  aana dil ki dhadkan badh sakti hain....

Cacao se allergy ho sakti hain kabj ho sakti hain or headache bhi ho sakta hain. Inme pet mein matli pet mein asubidha pet phoolana gas jaise paachan sambhandhi problems ho sakte hain...

Cacao pregnancy mein stanpaan ke jyaada lene se prasav garvapaat ho sakti hain...

Jyaada cacao ka sewan karne se diabetes patients ke liye nuksaandaayak hota hain kyoonki isme sugar ki maatra bharpoor paayi jaati hain jo blood sugar levels ko increase karte hain...

Cacao heartbeat ko badhaa sakte hain...

Cacao mein caffeine hota hain jiske kaaran aankhon mein pressure aata hain jo glaucoma ka kaaran ban sakta hain...

AVOCADO....

Avocado ki count world ke popular fruit mein ki jaati hain. Inme maujood poshak tathya ki maatra bharpoor paayi jaati hain. Avocado ka scientific name PERSEA AMERICANA hain. Is fruit ki shuruaat 7000 years phele South Mexico or Colombia mein hui thi...Ye ek Bade aakaar ka berry ki tarah dikhne waale guddedaar fruit hain. Bade aakaar ke kaaran isse  Alligator Pear ke naam se bhi jaana jaata hain...

BENEFITS OF AVOCADO....

1...Agar aapko heart related diseases hain toh suggest karoonga ki aap avocado ka sewan karen. Avocado mein badhe hue cholestrol or blood pressure ko kam karne ka gunn maujood hota hain.Jo heart health ke liye fyaademand hain.Inme monosaturated fatty acids ke saath saath fiber pottasium magnesium or Vitamin E B paaye jaate hain jiske kaaran body ko healthy banaaye rakhne mein help karte hain...

2...Avocado mein bharpoor maatra mein fiber paaye jaate hain. Iski fiber ki maujoodagee ke kaaran avocado paachan kriya ko sudhaarane mein kaaragar saabit ho sakta hain. Avocado mein maujood fiber aanton mein maujood good bacteria ko badhaava dene ka kaam karta hain. Jo paachan mein sahaayak hote hain...

3...Avocado diabetes Type 2 ke patients ke liye fyaademand saabit ho sakta hain. Inme paaye jaane waale Monounsaturated fatty acids yukt hone ke kaaran lipid profile mein sudhaar kar sugar levels ko control kar sakte hain...

4...Avocado fruit mein VITAMIN A, B, B1, B2, E or C ke saath kai anay prakaar ke poshak tathya paaye jaate hain. Ye poshak tathya hair ke vikaash ko badhaava dene mein important bhoomika nibhaate hain...

5...Dimaagee Vikaash ke liye avocado fruit fyaademand saabit ho sakte hain. Avocado mein lutein naam ka ek khaas tathya paaya jaata hain jo Brain Development mein aham bhoomika nibhaate hain...

SIDE EFFECTS OF AVOCADO...

Avocado ek gunakaari fruit hain jo fyaada pahuchaate hain lekin kuch kuch maamalon mein harmful bhi ho sakte hain...

Avocado mein less calories or fiber ke kaaran yeh weight loss karne mein sahaayak ho sakte hain..Lekin inme fat ki badhiya maatra bhi hoti hain. Iska jyaada sewan weight increase ka kaaran bhi ban sakta hain...

Jinki skin bahut hi jyaada sensitive hain unko suggest karoonga ki avocado ka sewan kam karen kyoonki isko khaane se allergy ki problems ho sakti hain...

Agar aap jyaada avocado ka sewan karte hain toh isse aapka pet kharaab hoga..kabhi kabhi ye (GASTROINTESTINAL IRRITATION) ka bhi kaaran banta hain...

Avocado ka sewan aapke cholestrol ke level kam kar deta hain agar aap isse badi maatra mein lete hain toh ye aapke body ko nuksaan pahuchaayega..

Jyaada avocado ka sewan karne se liver ko nuksaan pahuchaata hain...

SARDINES...

Sardines fish samundar mein paaye jaane waali ek choti si fish hain..Jo swaad mein behatareen hoti hain.Inme omega 3 fatty acids ki maatra bharpoor paayi jaati hain jo hamaare body development mein madad karte hain. Fresh sardines hamesha Grilled, Pickle, Smoked or Canned mein hote hain. Sardines mein mercury ki maatra kaafi kam hoti hain jiske kaaran ye doosaree fish se alag banaata hain...

NUTRITION VALUE OF SARDINES. .

Indian sardines mein poshak tathya paaye jaate hain jaise ki...

VITAMIN B12

SELENIUM 

PHOSPHORUS 

OMEGA 3 FATTY ACIDS 

CALCIUM 

PROTEIN 

VITAMIN D

100GM SERVING OF SARDINES CONTAINS..

152 KCAL

PROTEIN 17.9 GM

FAT 1.9 GM

FOLATE 2255 MG

VITAMIN D3 3.51 MG

OMEGA 3 FATTY ACIDS 2.205 GM

CALCIUM OF RD1 38%

SELENIUM OF RDI 75%

VITAMIN B12 OF RDI 200%

BENEFITS OF SARDINES....

1.Sardines mein omega 3 fatty acids ke kai health benefits hain jaise ki soojan ko kam karta hain heart health mein sudhaar karta hain..Brain vikaash ko improve karta hain. Indian sardines bhi sabse sasti fish mein se ek hain jo health benefits bharpoor maatra mein hain...

2...Sardines ka regular sewan karne se heart related problems ko control rakhne mein help karte hain. kyoonki inme omega 3 fatty acids hote hain jo ki unhealthy cholesterol levels or triglycerides ko kam karte hain...

3..Sardines ka sewan karne se blood clots ko rokhta hain soojan ko kam karta hain. Antioxidants gunn paaye jaate hain omega 3 fatty acids sardines khaane se eyes ki vision improvement hoti hain. ..

4..Sardines khaane se bones ko majboot karta hain. Sardines mein calcium or phosphorus bharpoor maatra mein paaye jaate hain...Sardines immune system ko strong karne mein help karta hain....

5..Sardines aapke sundarata mein sudhaar karta hain.Regular sewan se aapki skin chamakata glow aa jaata hain..Healthy vasa or protein ke kaaran insulin level ko kam karta hain jo blood mein sugar level ko kam karta hain. Diabetes par control rakhta hain....

SIDE EFFECTS OF SARDINES...

Jin logon ko kidney ki samasya ya gout hoti hain unhe sardines ke sewan se bachana chaiye. Unme ek svaabhaavik roop se ek pradaarth hota hain jo uric acid banaata hain...

Canned sardines khaane se phele label ki checking jaroor karen..Sardines ke calories ki maatra bhi dekhna bhi jaroori hain. CALORIES mein high hote hain. Garmi jyaada hone se canned sardines kharaab ho sakte hain. Canned fish low acid foods hote hain. Canned fish kam acid waala bhojan hain jo CLOSTRIDIUM BOTULINUM (heart tolerant bacteria) paida karte hain jo ek toxin ke samaan hain..

Sardines fish mein bacteria ka vikaash hota hain. Ye bacteria protein ko histamine mein badalte hain jo allergic reaction ka kaaran ban sakta hain. .

Jyaada sardines khaane se Matli, Ulti, pet mein aithan chakkar aana headache ho sakta hain...

SHIITAKE MUSHROOMS....

Shiitake mushrooms jyaadaatar East Asia mein paaye jaane waala ek khadya fungus hain..Iska scientific name ( LENTINULA EDODES) hain.Yeh ek aisi prajaati hain jo cancer or Aids jaise diseases se ladte hain.Ye stomach or colon cancer mein fyaademand saabit hote hain. Shiitake mushrooms ka use medicine banaane mein prayog kiya jaata hain. Is aushadhi mushrooms mein antioxidants, Anti-Aging ke saath saath Vitamin D selenium zinc ki bharpoor maatra paayi jaati hain jiski wajah se is mushroom ka use kai medicines banaane ke liye bhi kiya jaata hain....

BENEFITS OF SHIITAKE MUSHROOMS....

1.Shiitake mushrooms mein Beta glycine or linoleic acid paaye jaate hain jo aapke prostrate cancer or breast cancer ke risk ko kam karte hain...

2..Shiitake mushrooms ka regular sewan karne se aap apne weight par control kar sakte hain..Aap isse boiled ya salaad ke roop mein khaa sakte hain..

3..Shiitake mushrooms mein selenium ki maatra bharpoor paayi jaati hain jiske kaaran immunity power ko boost karta hain. Saath hi saath body mein cough or cold jaisi samasyaon ko bachaane mein help karta hain...

4..Inme paaye jaane waale nutrients or enzymes heart related problems ke risk ko kam karte hain. Weekend mein kam se kam 3 baar sewan jaroor karen..

5.Shiitake mushrooms mein carbohydrates ki maatra bharpoor paayi jaati hain jiske kaaran apaj, pet dard, constipation, gas , or acidity ki samasya se raahat milti hain. .

6..Shiitake mushrooms ka sewan karne se insulin mein sugar ke levels ko kam karte hain jiske kaaran Diabetes waale patients logon ke liye fyaademand saabit hote hain..

SIDE EFFECTS OF SHIITAKE MUSHROOMS....

Jyaada shiitake mushrooms consume karne se skin par red rashes nikal aate hain..

Dermatitis skin related diseases hain.Jyaada shiitake mushrooms ka sewan na karen..

Shiitake mushrooms powder ka extract lambe samay tak use karne se pet mein bechainee ho sakti hain..

Jyaada shiitake mushrooms ka sewan karne se pet mein dard,Blood ke vikaar, Skin par soojan, sun ki roshni se hone waali jalan saans sambhandhi takleef or allergic reaction ho sakte hain..

Yadi aap pregnant hain ya breastfeeding kara rahi hain,dono hi situation mein sirf doctors ki suggestion par hi mushrooms ka sewan karna chaiye...

Agar aapko blood disorder jise hum (EOSINOPHILIA) kehte hain agar ye condition hain toh shiitake mushrooms ka sewan na karen ye eosinophilia ko worse bana sakte hain..

SPINACH.....

Spinach nishchit taur par ek behatareen sabji hain jiska sewan body ke liye fyaademand hain..Paalak mein kai prakaar ke poshak tathya paaye jaate hain jo health ke liye fyaademand saabit hote hain.  Yeh Vitamin, Khanij, Calcium, Magnesium, Manganese, phosphorus, copper, folate protein or fiber ka badhiya source hain. Iske alaawa yeh flavonoids or carotenoids se bhi bharpoor hain. Aap iska use salaad, soup, dalia ya khichadi ke roop mein khaakar anand le sakte hain....

BENEFITS OF SPINACH....

1.Agar aapke body ke andar iron ki kami hain toh suggest karoonga ki aap spinach ka sewan jaroor karen.  Iron ki kami se Anemia ka khatra ho sakta hain. Body mein iron ki maatra badhaane ke liye aap spinach ka sewan kar sakte hain....

2. Aaj ke generation mein log apne kaam mein itne busy ho gaye hain ki thakaavat hona aam baat hain..Paalak ka sewan karne se body mein aaram milta hain. Kyoonki inke andar calcium ki maatra bharpoor paayi jaati hain. Calcium ka sewan karne se body ke muscles ko aaram milta hain...

3.Agar aap beemaaree se bachana chahte hain toh paalak ka sewan jaroor karen...kyoonki paalak mein Vitamin E ki maatra bharpoor paayi jaati hain or Vitamin E rog pratirodhak chhamata badhaane ka kaam kar sakta hain....

4.Paalak ka sewan karne se anemia ke rog se door reh sakte hain. Anemia body mein  RED BLOOD CELLS ki kami ka sabse jyaada risk pregnancy ke time mein dekhne ko milta hain..Iron ki kami ke wajah se ho sakta hain. Isliye aap spinach ka sewan jaroor karen 

5. Heart attack ke risk se save rehne ke liye aap spinach ka sewan kar sakte hain. Paalak mein nitrate poshak tathya se bharpoor vegetables  mein shaamil hain jo stroke or heart attack ki wajah se hone waali maut ke Jokhim ko kam kar deta hain..

SIDE EFFECTS OF SPINACH....

SPINACH KHAANE KE FYAADE OR NUKSAAN DONO HAIN...

Paalak mein calcium ki maatra bharpoor paayi jaati hain jiske kaaran heart disease ka risk ban jaata hain..

Paalak mein fiber ki maatra bharpoor paayi jaati hain iska jyaada sewan karne par soojan or pet mein aithan ki samasya ho sakti hain...

Paalak mein potassium ki maatra bharpoor paayi jaati hain jiske kaaran vomitting, diarrhoea ka kaaran ban sakta hain...

Paalak ka sewan karne se teeth mein gritty badh jaati hain. Aisi samasya se bachane ke liye paalak ke sewan ke baad brush jaroor karen...

Paalak mein purine ki maatra bharpoor paayi jaati hain jo body mein uric acid ki maatra badhaa deta hain....

ALMONDS...

Almonds Vitamin , Protein or Fiber ki maatra bharpoor paayi jaati hain. Almonds ka sewan milk mein daalkar,water mein bhigokar or anay khadya pradaarth ke saath inka sewan kar sakte hain. Almonds ka sewan karne se cholestrol level kam kar deta hain. Healthy rahne ke liye daily almonds ka sewan karna chaiye. Almonds mein paaye jaane waale poshak tathya memory power ko improve karta hain...

BENEFITS OF ALMONDS....

1.Almonds mein Calcium ki maatra bharpoor paayi jaati hain. Calcium bones ke liye jaroori hota hain. Almonds ka sewan karne waalo ki bones ki beemaaree osteoporosis hone ka risk kaafi kam ho jaata hain. Calcium teeth ko bhi strong banaane ka kaam karte hain...

2. Almonds mein fiber ki maatra bharpoor paayi jaati hain hamaari paachan kriya ko strong banaaye rakhne ka kaam karti hain. Paachan kriya theek rehne se colon cancer ka risk kaafi kam ho jaata hain...

3. Research mein baat pata chali hain ki jo log iska sewan karte hain woh diabetes se bach sakte hain. Almonds mein maujood poshak tathya bhojan ke baad badhne waali blood sugar level ko kam karne mein help karte hain. Isliye suggest karoonga ki aap almonds ka sewan jaroor karen...

4.Memory power ko healthy banaaye rakhne ke liye almonds ko kaafi upyogi maana jaata hain. Almonds ka sewan Alzheimer's or anay brain sambhandhi rogon ko door karne mein help karta hain.Daily morning mein 4-5 Almonds khaane se dimaag tej hota hain...

5..Almonds ka oil hair ke sabhi prakaar ke samasyaon ko door karne mein help karte hain 

Isse hair fall dandruff or samay se phele safed hona shaamil hain. Iske saath saath baalo ko majboot banaane ka bhi kaam karta hain. Baalo ko chamakadaar or growth bhi badhaata hain...

SIDE EFFECTS OF ALMONDS...

Jaroorat se jyaada almonds ka sewan karne se aapke body mein toxins ka level badh sakta hain.Kadave Almonds mein hydrogen cyanide acid ki maatra jyaada hoti hain. Aise mein aapke nervous system ko slow kar sakte hain. Saath hi saath saans sambhandhi beemaaree bhi ho sakti hain....

Hamen har din kam se kam 15gm Vitamin E ki jaroorat hoti hain..Jyaada maatra mein almonds khaane se body mein vitamin ka intake jyaada ho sakta hain. Body mein Vitamin E ka overdose hone se diarrhoea gas ki samasya headache jaisi samasya ho sakti hain...

Almonds mein calories or fat ki maatra kaafi jyaada hoti hain. Hamaare body ko har din 2000 calories ki jaroorat hoti hain. Aise mein agar aap jyaada calories burn karne waale exercise nahi karte toh aapke weight increase ho sakta hain. Weight loss karna hain toh almonds ka sewan kam karna chaiye...

Almonds mein fiber ki maatra bharpoor paayi jaati hain jaroorat se jyaada almonds ka sewan karne par kabj or soojan ki samasya ho sakti hain...

Jin logo ko kidney mein stone ya gall bladder jaisi koi samasya hain unhe almonds ka sewan nahi karna chaiye. Almonds mein oxalate aadhik maatra mein hota hain...Isliye almonds ka sewan kam karen..

GRASS FED BEEF....

Grass fed beef sabse jyaada poshak tathya paaye jaate hain. Inke andar vyaapak micronutrients profile hote hain or inme badhiya maatra mein brain boosting omega 3 fatty acids hota hain. Cattle grass par charne ke liye hota hain..

BENEFITS OF GRASS FED BEEF...

1.Grass fed beef mein calories ki maatra kam hoti hain agar aap yearly ek vashist maatra mein grass fed beef khaate hain jo ki America mein lagbhag 67 pounds hain. Toh grass se gomaansh khaane se aapko 16,642 calories ki bachat hogi..Grass khilaaye jaane waale maveshiyon se beef total vasa saamagri se kam hota hain. kyoonki unka aahaar natural or healthy hota hain..

2.Grass fed beef khaane se healthy blood sugar ke levels ko badhaane mein help karta hain. Inka sewan karne se obesity or Diabetes ki rokathaam mein help mil sakti hain. Insulin ki dose blood sugar ko healthy banaane mein madad karti hain. Carbohydrates ka kam use high vasa waale ketogenic blood glucose mein vrddhi ko rokhta hain...

3...Grass fed beef mein conjugated linoleic acid paaya jaata hain CLA ek prakaar ke anticancer se praapt kiye jaane waale poshak tathya mein se ek hain CLA ko cancer se bachaav karne waale sabse majboot poshak tathya mein se ek maana jaata hain...

4...Grass fed beef mein healthy vasa hoti hain grass khilaaya gomaansh anaaj se gomaansh ke comparison mein 6 gunna jyaada omega 3 fatty acids pradaan karta hain..Omega 3 fatty acids ka sewan karne se soojan kam karne mein yogadaan pradaan karte hain. Arthritis ko kam karta hain memory power increase karta hain...

5..Grass fed beef heart health ko improve karta hain...

NUTRITION VALUE OF GRASS FED BEEF.

One grass fed beef (214 gm) contains..

49 GM PROTEIN 

OMEGA 3 FATTY ACIDS 45 MG

RIBOFLAVIN 0.3 MG ( 16% DV)

VITAMIN B6 1.4 MG ( 70% DV)

NIACIN 14.3 MG ( 72% DV)

FOLATE 28 MCG ( 7% DV )

VITAMIN B12 2.7 MCG  ( 2.7 % MCG )

PANTOTHENIC ACID 1.5 MG ( 15% MG )

CHOLINE 139 MG

BETAINE 16.3 MG

CALCIUM 19 MG ( 2% DV)

IRON 4MG ( 22% DV )

MAGNESIUM 49 MG ( 12% DV )

PHOSPHORUS 454 MG ( 45% DV )

POTASSIUM 732 MG ( 21% DV )

SODIUM 118 MG ( 5% DV )

ZINC 7.7 MG ( 52% DV )

SELENIUM 4.5 MCG ( 64% DV )

SIDE EFFECTS OF GRASS FED BEEF...

Grass fed beef regular beef ke comparison mein costly hota hain..

kuch log kehte hain ki grass fed beef environment ke liye nuksaan hain..

BOK CHOY....

Bok choy chinese cabbage ka ek prakaar hota hain jo patta gobhi se bilkul alag dikhti hain.Iski white colour ki tahanee aur gehre green colour ke patte hote hain. Inme protein, fiber, or body mein kiye jaroori vitamin or khanij tathya paaye jaate hain. Bok choy ka sewan karne se cancer ke jokhim ko kam kiya jaa sakta hain...

BENEFITS OF BOK CHOY...

1. Bok choy mein VITAMIN C paaya jaata hain jo antioxidant ki tarah kaam karta hain or free radicals se koshikaon ko nast hone se bachaata hain..

2..Bok choy ka sewan karne se aapki bones strong ho sakti hain kyoonki bones ki majbooti ke liye calcium ke saath saath magnesium phosphorus or vitamin ki bhi jaroorat hoti hain. Isliye suggest karoonga ki aap iska sewan karen..

3...Bok choy ka sewan karne se aapke heart healthy rehti hain. Jo log heart related problems se pareshaan hain unko suggest karoonga ki bok choy ka sewan karen..Heart ki dhadkan ko control rakhne mein madad karta hain. Magnesium or calcium bones ko healthy rakhne mein madad karte hain..

4..Bok choy ka sewan karne se aap Breast, prostrate lungs or colon cancer se bach sakte ho..

5..Bok choy mein antioxidants paaye jaate hain jo soojan ko kam karte hain...

SIDE EFFECTS OF BOKCHOY. ..

Bok choy ka benefits hain toh iske nuksaan bhi hote hain. Bok choy ko goitrogenic maana jaata hain or iska matlab hain ki isme chemicals hote hain jo thyroid hormones ko badhaa dete hain...

Raw bok choy mein myrosinase naam ka ek enzymes hota hain jo thyroid ke kaarya mein deri kar sakta hain or body mein iodine ko delay karne se rokhta hain..

Bok choy mein VITAMIN K bharpoor maatra mein paaya jaata hain jyaada consume karne se ye warfarin jaise logon ko vitamin k ki maatra mein achaanak parivartan nahi karna chaiye..

kuch logon ne kai months tak daily 2 se 3 pound bok choy ka sewan kiya jiske kaaran severe hypothyroidism or myxedema coma or respiratory failure developed kiya..

TOMATOES...

Hamaare desh mein tomato sabse important vegetables mein se ek hain. Lagbhag desh ke har ghar mein sabji banaate samay tomatoes ka use hota hain. Iske bina khaane ka swaad adhoora rehta hain. India mein tomatoes ki sabji ke alaava soup, salaad, or chutney mein use kiya jaata hain..Tomatoes mein kai prakaar ke Vitamin or poshak tathya paaye jaate hain...

BENEFITS OF TOMATOES...

1.Tomato ka juice peene se body mein cholestrol level bana rehta hain.

2.Arthritis jaise beemaaree mein tomato bada fyaademand hota hain. Daily tomato ke juice mein ajwain milaakar peene se arthritis ke dard se aaram milta hain..

3..Tomatoes mein bharpoor maatra mein Vitamin maujood hota hain isliye doctors pregnant ladies ko tomatoes khaane ki salaah dete hain. Agar aapke pet mein worms ki shikaayat hain toh daily subhah khali pet tomatoes mein kaali mirch ke saath khaana chaiye..

4.Tomatoes ka sewan karne se face ke liye fyaademand saabit hota hain. Daily subhah tomatoes mein kaala namak milaakar peene se skin par chamak badhti hain. Chehre par muhaase ke liye tomatoes fyaademand saabit hote hain...

5..Tomatoes ka sewan karne se hamaari eyes ki roshni mein sudhaar karta hain. Tomatoes mein paaye jaane waale antioxidants gunn cancer or heart related problems se prevent karte hain..

SIDE EFFECTS OF TOMATOES...

Tomatoes ka jyaada sewan karne se pet dard or gas ki samasya ho sakti hain..

Tomatoes mein kuch aise carotenoids hote hain jo immune system ko prabhaavit karte hain. Raw tomatoes jyaada khaane se immune system par bura asar padta hain..

Tomatoes ka lagataar sewan karne se aapki skin ka rang badal sakta hain...

Aaj kal bazaar mein organic tomato ke badle mein chemical ya injection ka use kar pakaaye gaye tomatoes available hain jo aapke liye bechainee blood pressure or heart related problems ho sakti hain. ..

Jyaada tomatoes ka sewan karne se acidity ki samasya ho sakti hain or seene mein jalan ki shikaayat ho sakti hain...

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

THANKU...

MANISH AGARWAL 

POSTED TO....

TRIBHUVAM....

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