Ramadan ke samay agar aap roze rakh rahe hai to sehari aur iftar ke samay aap thoda sambhal kar khaiye. Agar iss douran diet sahi ho, to aapki sehat bhi bani rahegi aur aap swasth rahege, nahi to aapko kafi pareshani ka samna karna pad sakta hai. Aaiye jante hai sahi Ramadan Diet Plan.
Ramadan ke mouke par kafi log roze rakhte hai, jiska sidha asar unki sehat par padta hai. Sara din bhuke rehne ke kuch fayde bhi hote hai aur kuch nuksaan bhi hote hai.
Din mai jaha aapko energy se bhara aahar khana chahiye, wahi sham ko aapke aahar mai low calorie aur high energy wala aahar hona chahiye. Iftar ke samay aapko oily chizo se parhej rakhna chahiye.
Subah ke samay aapko der mai hajam hone wale aahar khana chahiye, jese daal, oats, chilke ke aalu, beans aur reshe yukt phal.
Ramadan ke douran aise aahar na khaye jo jaldi hajam ho jate hai jese maida ya tali huyi chize. Isme aap mithai, cake ya biscuit aadi se bhi parhej kar sakte hai.
Ramadan Diet Plan: Khaiye Ye Khadya Padarth aur Rahiye Swasth
1) Fruit Salad:
Ek bowl apple, tarbooz, kela aur angur ye sab khaiye. Isme aapko dher saari energy milegi.
2) Anaaj:
Ek katora anaaj yani corn flax aadi khane se sharir ko bharpur fiber milta hai. Isme thodi si kishmish, shahad aur dudh mix kar ke bhi aap le sakte hai.
3) Peanut Butter:
Bread par peanut butter ka bhi istemaal kar sakte hai. Isko khane se aapko urja milti hai aur aap tarotaaza rehte hai.
4) Badam:
Apni energy level ko maintain karne ke liye ek mutthi badam jarur khaye. Isse aapko energy prapt hoti hai.
5) Dahi:
Khane ke saath ek cup dahi khaye. Isse aapko acchi matra mai Vitamin B milega. Accha hoga yadi dahi mai aap kate huye taaza phal mila le.
6) Ubale Ande:
Ande ubal kar uske safed bhaag ka sevan karne se sharir ko acchi matra mai protein milta hai.
7) Laal aur Kaale Beans:
Aadha cup beans aapke rozana potassium ki jarurat ko pura kar sakte hai. Beans ko ubal kar unhe salad ya phir pista mai daal kar khaye. Isse aapko kafi energy milegi.
8) Shakes:
Dudh aur taaze phalo se tayar smoothy mai bharpur poshan hota hai. Aap isme kuch khajoor bhi daal kar piss sakti hai. Isse na kewal aapko takat milegi balki swad bhi prapt hoga.
9) Berries:
Tasty berries mai aapko dher sara poshan aur anti oxidants milega. Chahe yeh strawberry ho ya phir blue berry. Inhe apne aahar mai jese shakes, cornflakes ya salad mai mix kar aur phir khaye. Inse aapko kafi energy aayegi.
10) Khajoor:
Yeh aaram se hajam ho kar aapko turant energy dete hai. Ise roza tod kar hi turant khaye, jisse aapko shakti milegi.
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Ramadan mai Madhumeha Rogi Apnaye Ye Healthy Diet Plan
Yuva aur swasth logo ke liye dinbhar bhuka rehna utna mushkil nahi hota jitna ki kamjor aur bimar logo ke liye hota hai. Agar aap madhumeha se pidit hai to apni diet ka khaas khayal rakhe jisse aapke roze ke douran blood sugar kafi niche ya upar na chala jaye.
Aaiye jante hai Ramadan Diet Plan ke bare mai jise aapko dhayn mai rakh kar roze karna chahiye:
1) Apne Doctor se Mile: Yeh bahut jaruri hai ki roze rakhne se pehle apne doctor se mil kar unki salah jarur le. Kisi bhi bimari ko bilkul halke mai nahi lena chahiye. Apne doctor se mil kar unse apne liye diet plan banwaye. Apni sehat se bilkul bhi khilwad na kare nahi to kafi khatra ho sakta hai.
2) Doctor ki Salah Mane: Yadi aapke doctor aapko roza rakhne ke liye mana kar rahe hai, to iske piche jarur koi gehra karan hoga. Khud se koi faisla na le, nahi to parinam ghatak ho sakta hai. Akhir sehat hi sabse bada dhan hai.
3) Thik se Khaye: Sahari ke samay ek dam se khane par na tut pade. Isse aapka blood sugar leval achanak se bad sakta hai. Dhire-dhire khaye aur satark ho kar khaye. Aapka khana ek balance meal hona chahiye.
4) Madhumeha Rogi ko Khatra: Sara din khali pet se aapka sugar level buri tarah down ho sakta hai, isliye sabhi marijo ko low blood sugar ke lakshano se parichit rehna chahiye. Agar aapko lakshan saaf dikhai de to roze jari nahi rakhne chahiye.
5) Anya Khatra: Agar aapko Madhumeha ke saath-saath dil ya kidney ki bhi bimari hai, to aapko roze rakhne se bachna chahiye. Yeh aapki bimari ko aur bhi jyada bada sakta hai.
Doctor ki Salah ke Baad Roze Rakhne ka Nirnay Le
- Ho sakta hai ki aapka aamtour par kaam aane wala insulin kaam na kare, isliye apne doctor se baat kare.
- Roz eke douran, pre mix insulin ka prayog na kare.
- Aise aahar khaye jo sharir dwara dhire-dhire graham kiya jaye, jese chawal.
- Apne blood glucose level ko din mai kai baar check karte rahe.
- Khoob sara taral padarth piye. Iss douran dehyfration ka shikar na bane.
- Jyada calorie wali aur oily chize nahi khaye. Iski jagah unhe reshe wali chizo ka sevan kare.
Upar aapne jane Ramadan Diet Plan ke bare mai jaruri jaakari. To agar aap bhi roze rakh rahi hai to iftar ke samay aapko iss diet plan ka palan karna chahiye. Iss Healthy diet plan ko palan karke aap swasth reh sakte hai.