Aajkal ki vyastata se bhari jindagi ne hamare khan pan ko bahut badal diya hai. Aajkal ham na hi sahi tarah ka khana khate hai aur naa hi sahi wakt par khate hai. Galat wakt par khana khana aur fast food ka sevan dono se hi hamare sharir ko kaafi nuksan pahuchta hai.
Sharir ko paryapt poshan naa milne ke karan aaj bade hi nahi balki baccho aur yuwao mai bhi kai bimariya dekhne ko mil rahi hai. Chote chote bacche bhi migraine aur madhumeh jaisi bimariyo se grasit he.
Kya aap jante hai hamare sharir ke swasth rehne aur sucharu roop se kaam karne ke liye hamara santulit aahar lena bahut jaruri hai. Aahar mai protein, vitamin, carbohydrate jaisi chizo ki paryapt matra lene se sharir ko urja milti hai. Aur aapke hriday, dimag aur anya karya pranali sahi tarike se kaam karti hai. Aaiye ham aapko batate hai Balanced Diet in Hindi, aapke sharir ke liye jaruri santulit aaharo ke bare mai.
Balanced Diet Menu: Inn Aaharo Ko Kare Apne Dincharya Mai Shamil
Hari Sabjiya (Green Vegetables)
Apne aahar mai hari sabjiyo ko jarur shamil kare. Hari sabjiyo mai antioxidant paya jata hai. Jo ageing ke prabhav ko kam karta hai. Iske alawa tazi sabjiyo mai paye jane wale vitamins hamare sharir ke vibhinna ango ko operate karne mai madad karta hai. Isliye palak, methi, phalliyo aadi ko apne bhojan mai jarur shamil kare.
Ankurit Anaj (Sprouts)
Ankurit anaj sehat ke liye bahut upyogi mana jata hai. Ankurit anaj lene se sharir ko takat aur urja milti hai. Fiber se bharpur ankurit anak ko aasani se pachaya ja sakta hai. Ise khane se pet sambandhi samasya dur ho jati hai aur pachan tantra majbut banta hai. Ankurit anaj ka sevan har mosam mai kiya ja sakta hai.
Sukhe Meve (Dry Fruits)
Rojana sukhe meve ka sevan karna bhi sharir ke liye bahut faydemand hai. Isse na keval sharir ko takat milti hai, balki rog pratirodhak kshamta bhi badhti hai. Roj ek mutthi bhar nuts khane se aap din bhar tarotaja aur active mehsus karenge. Sukhe mevo mai badam ka jyada naam hai. Badam khane se sharir mai khoon badta hai aur dimag bhi tej hota hai.
Dudh (Milk)
Sharir ke sampurn vikas ke liye dudh ko bhi apne Balanced Diet Chart mai shamil karna naa bhule. Darahsal dudh ko sampurn aahar mana jata hai. Ise mineral, vasa, protein, carbohydrate aur vitamin uccha matra mai paya jati hai. Agar aapko dudh jyada pasand nahi hai to aap ise dahi aur paneer ke roop mai bhi le sakte hai.
| Aahar | Poshak Tatva | Fayda |
|---|---|---|
| Machali | Omega 3 Fatty Acid | Dimag aur Aankhon Ke Liye Faydemand |
| Hari Sabjiya | Antioxidant aur Vitamin | Sharir Ke Ango Ke Liye Faydemand |
| Ankurit Anaj | Fiber | Pachan Tantra Majboot Kare |
| Dudh | Calcium | Haddiyo Ko Majboot Banaye |
| Phal | Vitamin aur Iron | Sharir Ko Urja De |
Phal (Fruits)
Apne sharir ko swasth banaye rakhne ke liye aapko phalo ko hi apne aahar mai shamil karna chahiye. Phalo mai vitamin, iron aur anya poshtik tatva paye jate hai. Aap chahe to phal jaise ki angur, seb, aam, santre aadi ko pratyax roop se khaye ya to inka ras banakar piye.
Machli (Fish)
Hafte mai ek baar machali ka sevan bhi kaafi faydemand sabit hota hai. Machli mai omega 3 fatty acid mojud hota hai, jo baccho ke dimag aur aankho ke vikas ke liye faydemand hota hai. Fatty fish mai omega 3 ki matra sabse jyada hoti hai aur ise cold water fish se bhi jana jata hai.
Pani (Water)
Yeh baat to ham sabhi jante hai ki pani ke bina rehna muskil hai. Kya aap jante hai ki pani pina hamare swasth ke liye bhi behad upyogi hai. Darahsal hamare mastiksh ka 85 pratishat bhag pani se bana hua hai. Kuch sodho ke anusar sharir mai pani ki kami ekagrata aur yaadast ko prabhavit karti hai. Isliye din bhar mai kam se kam 8-10 glass pani jarur pina chahiye.
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Shahad Ka Sevan Kare
Aap aapke aahar mai chini ke bajay shahad ka istemal kar sakte hai, kyonki shahad mai chini ki tulna mai kam calorie tatha adhik poshtikta hoti hai. Shahad na sirf aapka vajan kam karne mai sahayak hota hai balki aapki sundarta badane mai bhi sahayak hota hai.
Ande Ka Sevan Kare
Aap chahe to aapke nashte mai rojana ek ubla hua anda kha sakte hai, iske sevan se calcium milta hai aur haddiya majboot hoti hai. Iske atirikt ande ke sevan se bharpur matra mai protein bhi milta hai.
Dahi Ko Bhojan mai Shamil Kare
Dahi ko apne bhojan mai shamil karne se aapka khana jaldi pach jata hai sath hi iske sevan se aapko protein bhi milta hai jo aapke sharir ke liye bahut faydemand hota hai.
Balanced Diet in Hindi: Inn Aaharo Ko Bhi Kare Shamil
- Carbohydrate ke sevan se sharir ko urja milti hai. Isliye apne aahar mai gehu, chaval aur bajre ko jarur shamil kare. Iski kami se sharir mai kamjori aur aalas aata hai.
- Sharir mai khoon ke liye iron ki aavyashakta hoti hai. Isliye apne bhojan mai roti, matar aur sukhe meve ko jarur shamil kare. Isse aapke sharir me iron ki kami nahi hoti hai.
- Calcium se sharir ki haddiya majbut hoti hai. Isliye dudh, dahi, paneer aur hari sabjiyo ko apne aahar mai jarur shamil kare.
- Ande mai prachur matra mai protein paya jata hai. Aur sath hi isme amino acid bhi hota hai. Isliye apni diet me rohjana 1 ande ko jarur shamil kare.
- Aapko shayad jankar yakin naa ho, lekin dimag ko tej karne ke liye chocolate faydemand hoti hai. Dark chocolate mai antioxidant paya jata hai jo ki dimag ko swasth rakhne mai madad karta hai.
- Balck berry ka sevan karne se memory power badti hai. Isliye ise bhi Balanced Diet ka hissa mana ja sakta hai. Yadi aapko short term memory ki sikayat ho to iska sevan jarur kare, Yeh brain cells ke vikas mai bhi madad karti hai.