Ek swasth jivan bitane ke liye poshak tatvao ki bahut jarurat hoti hai. Protein, calcium aur vitamin ke alawa bhi aahar hota hai, jisme adhik se adhik poshak tatva moujud hote hai.
Lekin kya aap ko iske baare mai sahi jankari hai? Vese dekha gaya hai ki bahut se logo ko Daily Essential Nutrients ke baare mai nahi ptaa hota hai. To chaliye aaj hum aapko sahi nutrients value ke baare me batate hai, jo ki aapko hamesha swasth rakhne me help karengi.
Swasth jivan ke liye jaruri hai ki swasth sharir aur ek swasth sharir ki jarurt hai poshtik aahar. Aamtor par log calcium , vitamin aur protein ko hi poshtik tatva mante hai. Lekin sirf inka sevan hi aapko poshtik avshaykta ko pura nahi kar sakta hai. To aaiye jante hai ki kon kon se poshtik tatva hai, jiski jarura aapko rozana hai.
7 Daily Essential Nutrients, Rozana Sahi Poshak Tatva ka Sevan Kare aur Swasth Rahe
Vitamin C
• Vitamin C rakt dhamniyo ke liye faydemand hota hai. Yeh sabhi phalo aur sabjiyo mai paya jata hai. Vitamin C ki madad se aapki maspeshiya ko oxygen milti aur jaruri poshak tatva milte hai.
• Isse aapki muscle tone hoti hai. Vitamin C se collagen ka nirmand hota hai, jiska istemaal sharir ki haddiyo aur maspeshiyo ke nirmand karta hai.
• National Institute of Health roz 75 gram matra mai Vitamin C lene ki baat bolte hai.
• Jo aapko ek medium aakar ke orange, ek adhi laal shimla mirch ya ek cup strawberry juice ke sevan se mil sakti hai.
Calcium
• Daily Essential Nutrients ki baat kare to calcium ka naam sabse pahle aata hai. Calcium ka kaam sharir ki haddiyo aur maspeshiyo ko majboot banane ka hota hai. Yadi sharir mai calcium ki kami ho jaye to osteoporosis naam ki bimari ho jati hai, jisse haddiya kamjor ho jati hai aur fracture bhi ho sakta hai.
• Dudh se bane utpadan, hari sabjiya ya fir calcium supplement ke sevan se calcium kami puri ho saki hai. Doctor ke anusaar 1200 gram matra mai calcium lene ki salah di jati hai.
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Omega 3
• Omega 3 maspeshiyo ke liye bahut acchi hota hai. Yeh maspeshiyo ko tone karne mai bhi bahut madad karta hai.
• Iske sevan se maspeshiyo me blood ka flow hota hai. Iske alwa insulin bhi control mai rahta hai. Jisse ki aapko diabetes ki problem se chutkara milta hai.
• Omega 3 fish mai paya jata hai. Lekin agar aap shakahari hai ya roz fish nahi kha sakte hai to aap apne aahar me alsi ke beej, akhrot, bhang ke beej kha sakte hai. Isme bhi aapko omega 3 milenga. Iske alawa fish oil ke capsule bhi roz kha sakte hai.
Vitamin B
• Vitamin B, Vitamin B2, B3, B6, B7, B12 ka samuh hota hai. Yeh sabhi swasth ke liye to jaruri hai hi, saath hi maspeshiyo ko bhi majboot banane mai madadgar hota hai.
• Vitamin B metabolism aur urja utpadan se lekar nervous system ko bhi majboot karta hai.
• Vitamin B12 non-veg mai paya jata hai. Isliye shakahari ko iska supplement lena jaruri ho jata hai. Iski matra 2.4 microgram honi chahiye.
Magnesium
• Essential Nutrients mai magnesium ka naam sabse pahle aata hai.Magnesium maspeshiyo ke liye bahut jaruri hai. Doctor ka kahna hai ki, kai mahilaye ko iski ko uchit matra nahi mil pati hai. Jo ki unke liye bahut hanikarak hoti hai.
• Jab aap weight lifting karte hai to maspeshiyo mai hone vali jakdan aur dard ko kam karne ke liye magnesium faydemand hota hai.
• National Institute of Health ke anusaar roz 310 se 320 milligram magnesium lene ki salah dete hai. Agar aap week mai teen se char din weight lifting karte hai to aapko 400 milligram tak iski matra lena ki jarurat hoti hai.
• Palak, nuts, faliyo aur sabut anaaj mai iski acchi matra payi jati hai.
Daily Essential Nutrients Ke Swasthvardhak Laabh
Vitamin D
• Sooraj ki roshnai haddiyo aur maspeshiyo ke liye bahut jaruri hoti hai kyoki isme vitamin D hota hai.
• Vitamin D se rogo se ladne ki kshamta badta hai. Vitamin D ki kami hone par jaruri hai ki aap rozana 4000 se 6000 international unit ke supplement le. Jisse aapko jaldi aaram milenga.
Viatmin E
• Vitamin E antioxidant se koshika ki jhilli recover hoti hai. Jo jyada exercise karne se dead ho jati hai.
• Workout karne ke baad mutthibhar badam khane se na sirf aapko protein, fats aur fiber milta hai, balki yeh Vitamin E ka accha source hai.
• Vitamin E ki 300 milligram se jyada matra lene se jee machane lagta, pet dard aur kamjori aati hai. Isliye pratidin 15 milligram ki matra mai Vitamin E ka sevan karna chahiye.
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Iss article ko padne ke baad Daily Essential Nutrients ke baare mai to aap jaan hi gaye honge. To bas aaj se hi apne aahar mai inn Vitamin ka sevan start kar do aur hamesha swasth raho.
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