Health sampurdn 30 jankari (1)

1. naashta sabase mahatvapoorn bhojan hai. neend ke lambe ghanton ke dauraan aapake shareer ko kaaryaatmak chayaapachay parivartan se mukt karane ke lie ise yaad nahin kiya jaana chaahie. aadarsh poshan ke lie kaarbohaidret, vasa aur proteen ko shaamil karana sabase achchha hai jaise ki taaje phal, rotee tost aur doodh ke saath naashte ke anaaj ke sanyojan.

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2. ek svasth jeevan ke lie ek santulit santulit aahaar banae rakhen. ek santulit aahaar aahaar anupaat mein vibhinn prakaar ke paushtik khaady padaarth kha raha hai. yah aapakee oorja ko badhaava dega aur aapake kalyaan mein sudhaar karega. atyadhik vitaamin aur khanijon kee kamee ke saath-saath aapake svaasthy ke lie avaanchhit prabhaav bhee ho sakate hain.

3. snaiks aur bhojan ke dauraan aap kitana namak lete hain, is baare mein jaagarook rahen. tebal namak sodiyam kloraid hai jise vyaapak roop se svaad badhaane ke roop mein upayog kiya jaata hai. uchch sodiyam ka sevan uchch rakt, dil kee dhadakan, ostiyoporosis aur any hrday rogon jaisee beemaariyon ke lie ek jokhim kaarak hai. namak pratisthaapan ke vikalp ke bina namakeen khaady padaarthon kee khapat ko kam karake sodiyam sevan seemit karen.

4. buphe se door rahen ya khaen-aap-bhojan kar sakate hain kyonki yah sambhavatah aapako bhugataan kie gae kaaryon ka uchit mooly praapt karane ke lie bahut adhik khaane ke lie prerit karega. anyatha, aap taaje phal, sabjee salaad, aur kam vasa vaale khaady padaarth jaise paushtik khaady padaarthon ke lie ja sakate hain. drdh rahen aur doosaree baar apanee plet ko phir se bharane ke lie apanee laalasa ka virodh karen.

5. sansaadhit khaady padaarthon ke roop mein prasanskrt khaady padaarthon ka sevan seemit rephrijereted aur sookhe khaady padaarth. khaady prasanskaran khaady padaarthon ke praakrtik ghatakon ko badal deta hai jo ise shareer ke lie kam phaayademand banaate hain. svaad ko sanrakshit, niyantrit karane aur badhaane ke lie rasaayanon ka upayog shareer ko badhaane ke lie shareer kee pranaaliyon ke lie adhik haanikaarak ho sakata hai.

6. poore bhojan khaane par vichaar karen. poore khaady padaarth paushtik khaady padaarth hote hain jinake praakrtik yaugikon ka barakaraar hota hai. yah na to sansaadhit aur na hee parishkrt hai. isamen svaad, sanrakshak, aur any avayav jaise atirikt rasaayanon ko shaamil nahin kiya jaata hai. taaja phal aur sabjiyon ke slais ko pratyek bhojan mein jodakar poore khaady padaarthon ko khaana shuroo karen.

7. bhojan ke lie poltree taiyaar karane ka sabase achchha aur svasth tareeka khaana pakaane se pahale dikhaee dene vaalee tvacha aur vasa ko hataana hai. tel avashoshan ko rokane ke lie gaharee phraing ke bajaay rost, senkana ya broil poltree. bhaagon mein, chikan stanon mein uchch proteen aur kam vasa hota hai jo ise behatar pasand mein katautee karata hai.

8. svasth jeevan ko banae rakhane ke lie paanee mahatvapoorn hai. har din 8 gilaas paanee ke kam se kam 8 auns peene kee siphaarish kee jaatee hai. yah koshikaon, ootakon aur angon ko saamaany roop se kaary karane mein sahaayata karata hai. shaareerik jal ghaate ya nirjaleekaran se gurde aur any angon ko gambheer nukasaan ho sakata hai jisake parinaamasvaroop maanasik bhram, koma aur yahaan tak ​​ki maut bhee ho sakatee hai agar chikitsa hastakshep turant nahin diya jaata hai.

9. kam vasa vaale aahaar ko banae rakhen. vasa mein svaabhaavik roop se kam khaady padaarth phal, sabjiyaan, sem, aur anaaj hain. baajaar se khareede gae utpaad lebal ko jaanchana sunishchit karen. prati sevaarat vasa saamagree lebal 2 se 3 graam se adhik nahin hona chaahie. prati 100 kailoree ke 1 graam vasa kee vasa saamagree ka chayan karana sabase achchha hai.

10. loha poshan ke saath apane shareer ko poorak. lauh keval laal sroton, machhalee, kukkut, anaaj, pattedaar sabjiyaan aur kishamish jaise khaady sroton se liya ja sakata hai. yah laal rakt koshikaon ke utpaadan mein madad karake hamaare shareer ko oorja pradaan karane ke lie ek eendhan ke roop mein kaary karata hai. ek prabhaavee lauh avashoshan ke lie vitaamin see ke saath lauh samrddh khaady padaarth len.

11. naashte ke lie kele khaen ek prabhaavee vajan ghataane kee yojana hai jise chamatkaar subah kele aahaar kaha jaata hai. is aahaar yojana mein, aapako keval naashte ke lie kela khaana chaahie; paryaapt paanee peeo; 8:00 baje ke baad aur khaane se aadhee raat se pahale so jao. kele prabhaavee chayaapachay ke baad se yah prabhaavee saabit hua hai.

12. apanee aahaar yojana mein uchch phaibar khaady padaarth shaamil karen. yah svaasthy aur shaareerik phitanes ko banae rakhane ka ek aasaan maadhyam hai. phalon, phaliyaan, nat, anaaj, aur sabjiyon jaise poore khaady padaarthon mein uchch phaibar khaady padaarth pae ja sakate hain. phaibar saamagree aapakee oorja ko badhaane mein madad kar sakatee hai aur aapako kaardiyovaiskular beemaaree jaisee beemaariyon se door rakhegee.

13. kaarbohaidret vajan mein vrddhi nahin karate hain. kaarbohaidret ka sevan kam karane kee salaah nahin dee jaatee hai kyonki yah oorja ka praathamik khaady srot hai aur isamen kam vasa hota hai. chaaval ke saath khae gae said vyanjan aur saindavich mein phaile phailaav ve hain jo vajan kam karane par seemit hone kee aavashyakata hai, aapaka lakshy hai.

14. apane aap ko ek gair vasa vaale dahee ke lie ilaaj karen aur ise apane pasandeeda phal slais ke saath sanyojit karen. dahee jaise deyaree utpaad haddiyon aur vitaamin e ko majaboot karane ke lie kailshiyam mein svaabhaavik roop se samrddh hote hain jo hamaaree tvacha ko sundar banaane mein ek mahaan bhoomika nibhaate hain. gair-vasa vaale dahee mein paachan prakriyaon ko badhaane ke lie probiyotik ke roop mein jaana jaane vaala dostaana baikteeriya bhee hota hai.

15. naarangee ka ras peeen ya har din naarangee khaen. saitras phal vitaamin see mein adhik hote hain jo hamaaree pratiraksha pranaalee ko badha sakate hain jo sankraman ke hamaare pratirodh mein sudhaar karata hai. yah eneemiya kee rokathaam ke lie lauh ke avashoshan mein bhee suvidha pradaan karata hai. vitaamin see ke any sroton mein jaamun, tamaatar, keevee aur haree pattedaar sabjiyaan shaamil hain.

16. ubale hue oyastar khaane ka aanand len. oystairs jasta mein samrddh hain. koshikaon ke utpaadan aur ootakon kee marammat ke lie jink kee aavashyakata hai. yah pratiraksha pranaalee aur prajanan pranaalee ke saamaany kaamakaaj mein bhee madad karata hai. jink any khaady sroton jaise gomaans aur pork mein bhee paaya ja sakata hai.

17. ek ujjval aur svasth aankh rakhane ke lie, vitaamin e, see, ee, beeta kairoteen aur lyootin mein samrddh khaady padaarth khaen. ye sabhee enteeoksident hain jo aankhon kee samasyaon ke jokhim ko kam kar sakate hain vishesh roop se umr se sambandhit maikular apaghatan jo kar sakate hain
jab aap boodhe ho jaate hain to andhaapan ka kaaran banata hai. yah sab haree pattedaar sabjiyon se liya ja sakata hai.

18. yadi aap bhookhe nahin hain to mat khao. yah aapako bahut adhik vajan dega. jis kshan aapako bhookh lagatee hai, paanee peeen kyonki kabhee-kabhee ham khaane se hamaaree pyaas ka javaab dete hain. peene ke baad aur aap abhee bhee vaise hee mahasoos karate hain, khao lekin ise adhik na karen. yah dheere-dheere aur aapakee plet mein aur adhik khaady padaarth jodane ke bina aapake bhojan ka aanand leta hai.

19. chhuttiyon aur paartiyon ke dauraan bahut jyaada khaane se khud ko niyantrit karen. taiyaar kie gae khaady padaarth bahut munh se paanee mein ho sakate hain lekin taiyaaree se door rahakar aapako isaka pratirodh karane kee aavashyakata hai. jitana sambhav ho sake, apane dimaag mein set karen ki aapako keval poshak tatvon ko bina kisee maatra mein khaane kee jaroorat hai.

20. aap jo pee rahe hain usake baare mein jaagarook rahen. soda, kophee, oorja pey aur alkohal pey mein bahut see kailoree hotee hai. yah aapake pet kee vasa ko bada banaane par adhik dhyaan kendrit karata hai. jab aap pyaas mahasoos karate hain, to aapake shareer ke lie sabase sasta aur sabase sahaayak hai, isake bajaay ek gilaas paanee pakadana ya taaja nichoda hua ras patala karana hai.

21. jank phood ka shaabdik arth bekaar hai. yah aapake shareer ke lie koee achchha nahin karata hai. yah sodiyam, kailoree aur krtrim svaad ke saath khareedaaron ko aakarshit karane ke lie bahut se raasaayanik avayavon mein uchch hai. apane snaiks aur brek taim ke lie jank phood khareedane ke bajaay, ise paushtik phal aur sabjiyon ke saath pratisthaapit karen.

22. jab tak aapako isakee aavashyakata nahin hotee hai tab tak apanee garmee ko dheere-dheere apane garm ya thande pey mein kam karen. shvet shakkar mein koee vitaamin ya khanij nahin hota hai, aur braun shugar mein poshak tatvon kee bahut kam maatra hotee hai. cheenee aur shahad bhee phait rahe hain aur daant kshay ka kaaran ban sakate hain.

23. vartamaan ya inaam ke roop mein bachchon ko kaindee aur mithaee dene ke bajaay phal ya khilaune den. yuva sahayogee shikshaarthiyon ke roop mein bachche baad mein haanikaarak khaady padaarthon ko achchhee ghatanaon se jod denge. yah ek svasth aur paushtik aahaar ke vaastavik mooly ke baare mein apanee soch ko prabhaavit kar sakata hai. jitana sambhav ho, yuvaon ke saath svasth jeevanashailee ka abhyaas karen.

24. saavadhaan rahana mahatvapoorn hai ki aap kitana khaate hain. khaane se pahale paik kie gae khaady padaarthon kee sarvings kee ichchhit sankhya jaanen. paikej mein kuchh paik noodals chhote ho sakate hain lekin kabhee-kabhee do ya do se adhik vyaktiyon ke lie taiyaar kiya jaata hai. any ise mahasoos karane mein viphal rahate hain aur noodals ke poore paik ko apanee kailoree aur bhojan ka sevan karate hain.

25. adhik machhalee khao. vhaitaphish vasa mein kam hai aur tel kee machhalee mein uchch omega 3-phaitee esid hota hai. machhalee ke tel ya omega 3-phaitee esid asantrpt tel hain jo any khaady sroton mein nahin mil sakate hain. yah shareer kolestrol se ladane mein madad karega aur svasth hrday kaary ko banae rakhane mein madad karega.

26. omega 3-phaitee esid kolestrol se chhutakaara paane mein phaayademand hai, lekin un logon ke lie jo tel kee machhalee nahin khaana pasand karate hain, bajaay phlaiksaseeds ko pratisthaapit kar sakate hain. yah omega 3 phaitee esid se bana hai jo vibhinn poshan stor mein upalabdh hai. aap saptaah mein ek baar apane bhojan ke poorak ke roop mein ise le sakate hain.

27. kiraane kee dukaan mein jo khareedate hain, usase saavadhaan rahen, ek aakarshak khaady paikej aur mahangee keemat ka matalab yah nahin hai ki yah svasth hai. phaimilee utpaad endors bhee bahut hee bharosemand ho sakate hain lekin aapako un sabhee cheezon par vishvaas nahin karana chaahie jo aap dekhate hain aur unase sunate hain . yah sabase achchha hai ki aapake paas apane baare mein gyaan hai ki aapake lie kya achchha hai.

28. elarjee ke baare mein jaanana sabase mahatvapoorn baat elarjee hai. elarjens aise padaarth hote hain jo elarjee ko trigar karate hain jo dhool, paalatoo jaanavar ke baal, sugandh, paraag aur dhuen ke roop mein ho sakate hain. apane elarjee ke paitarn ka pata lagaen. apane ghar kee saphaee ke baad chheenkane ka matalab yah ho sakata hai ki aapake elarjee dhool hain.

29. agar aapako sandeh hai ki aap khaady padaarthon ke lie elarjee hain to unmoolan parahez karen. badalaavon ko dekhane ke lie aamataur par 2 se 4 saptaah kee avadhi ke lie khaane vaale pratyek bhojan ko samaapt karake ise dheere-dheere karen. elarjee sambandhee lakshan prakat hone ke baad yah dekhane ke lie ki unmoolan bhojan ko dobaara shuroo karake prakriya ko vipareet tareeke se doharaaya jaega.

30. khaady elarjee se nipatane ka sabase achchha tareeka apane trigaring kaarak se bachane ke lie hai. khaady lebal saavadhaanee se jaanchen jo aapako elarjee pratikriyaen de sakate hain. yadi aapako sandeh hai ki ek vishisht yojak aapako elarjee ka kaaran ban sakata hai, jitana aap kar sakate hain usase bachen. taaja aur anaprachaarit khaady padaarthon par vichaar karen.
     
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