Aajkal har koi aakarshak aur sundar dikhna chahta hai, jiske liye kai log gym jate hai. Kai log apna vajan kam karne ke liye gym jate hai to wahi dusri taraf kuch log apna vajan badhane ki chahat mai gym ka sahara lete hai.
Gym jate samay aapko pata hona chahiye ki aap ko kis tarah ka khana khana chahiye kyonki aap vajan kam karna chahte hai to aapki diet uss anusar hona chahiye tatha vajan ko badana chahte hai to aapke aahar mai vajan badane wale poshak tatv hona chahiye.
Aaj hum aapko aise diet chart ke bare batayenge jo aapki aavyashakta ke anusar ho. Aakarshak figure pane mai yeh diet chart aapki madad jarur karega. Aaiye jante hai Gym Diet Chart in Hindi.
Gym Diet Chart in Hindi: Jane Aahar mai Shamil Jaruri Chize
Gym Diet Chart for Weight Loss: Vajan Kam Karne Ke Liye
Dairy Utpad
- Dairy utapat mai kam fat wale dudh-dahi ka sevan kare isse aapke sharir ko calcium milega aur vajan kam hoga.
- Iske alawa dudh aur dahi ko khane se protein bhi milta hai.
Jaruri Nashta
- Niyamit rup se nashta kare kyonki subah ka nasta nahi karne se motapa badta hai.
- Nasthe mai phal, upma, oats, idali jaisi chijo ka sevan kar sakte hai taaki aapka pet bhara rahe aur sharir ko poshtik tatva bhi mile.
- Jo log subah ka nashta karte hai wo kaafi der tak bhukh par niyantran kar sakte hai tatha bina jarurat ke khane se bach sakte hai.
Protein Se Bharpur Ande
- Ande se vyakti ko calcium tatha protein bharpur matra mai milta hai.
- Ande ko rojana nashte mai sevan kare isse sharir ko kai labh milte hai.
- Ande ka aamlet banane ke bajay ise boil karke khana jyada faydemand hai.
Dophar Ka Khana
- Sabjiya aur phal ka sevan kare, kyoki inme fiber hote hai jinse pet jaldi bhar jata hai.
- Aapke khane mai protein yukt aahar ke sevan se pet bhar jata hai aur jaldi bukh nahi lagti hai.
- Yadi aap khane ke sath chatni ka sevan bhi karte hai to yeh multivitamins ki kami ko puri karti hai.
- Dophpar ka khana nashte ki apeksha kam karna chahiye isme aap dal, roti-sabji, taja dahi ya chhach ka sevan kare.
- Buttermilk for Weight Loss kaafi prabhavi hai.
Raat Ka Khana
- Raat ka khana bahut halka le tatha jaldi kha le taaki jaldi se pach jaye.
- Raat mai salad, phal, daliya jaisi chijo ka sevan kare taaki yeh jaldi pach jaye.
- Aap chahe to sabji ka soup bhi pi sakte hai, isse aapko poshak tatva bhi milenge aur bukh nahi lagegi.
Gym Diet Chart for Weight Gain: Vajan Badhane Ke Liye
Jin logo ka vajan bahut kam hai aur we log yadi vajan badana chahte hai to niche diye gaye diet chart ka palan kare. Kuch log vajan badhane ke liye bahut vasa yukt khadya padhartho ka sevan karne lagte hai, yeh galat hai, vajan badhane ke liye healthy aaharo ka hi sevan karna chahiye.
Protein Yukt Aahar
- Vajan ko badane mai protein yukt aahar ka sevan karna bahut aavshyak hota hai.
- Sharir ko majbuti dene ke liye aur aakar badane mai protein sahayak hota hai.
- Ucch calorie protein lene se se sharir ko atirikt calorie milti hai tatha vajan aur sharir badta hai.
Vajan Badane mai Sahayak Aloo
- Vajan badane mai aloo ka sevan faydemand hota hai.
- Aloo ke chhilke mai protein hota hai isliye aap inka bhi sevan kar sakte hai.
- Lekin aloo ka sevan karte samay dhyan rakhe ki usme fat aur calorie ke sath fiber aur vitamin C bhi hona bahut jaruri hai.
Dinbhar Ka Aahar
- Vajan badane ke liye din mai 2 se 3 bar bhojan karne ke bajaye 6 se 7 bar thoda thoda karke khaye.
- Aap vajan badane ke liye khana to jyada khaye parantu junk food ka sevan na kare.
Dairy Utpadao Ka Sevan Kare
- Dairy utpado mai cheese, paneer, low fat dudh, makkhan aadi padartho ka sevan kare.
- Vajan ko badane mai ek simit matra mai inka sevan kare.
Mansahari Chijo Ka Sevan Kare
- Yadi aap mansahari chijo ka sevan karte hai to anda, machhli, chicken, mutton ka sevan kare.
- Mansahari chijo mai fat aur protein adhik matra mai paya jata hai jo vajan badane mai sahayak hota hai.
Upar apne jana Gym Diet Chart in Hindi, iska palan karne par aa[ swasth aur hastpusht bane rahenge. Iss diet chart mai aapko vajan ghatane tatha badane ke tips diye gaye hai jo aapke liye bahut faydemand sabit honge.