kya aap apana vajan kam karane ka prayaas nahin kar sakate? kya aisa nahin hai ki aap bas vahee khaate hain jo aap khaate hain, aur aapako samajh mein nahin aata hai? kya aap nahin samajhate ki kya khaana chaahie aur kya nahin vajan kam karana hai? chinta mat karo, yahaan ke roop mein aap kis tarah ka aahaar khaenge aur apana vajan kam karenge. adhikaansh logon ko bhaarateeyon ko apane aahaar ko viniyamit karane ke lie kathin ehasaas hota hai kyonki bhaarateey bhojan kaarbohaidret aur cheenee mein samrddh hai aur hamaare paas bahut saare aaloo, chaaval aur mithaee khaane kee pravrtti hai.
Hamaare paas snaiks se pyaar karane kee pravrtti hai aur namakeen aur bhuna hua nahin khaane kee hamaaree aadat hai. aatithy aur sneh ke kaaran, ham apane doston aur parivaar par atirikt khaane ke lie dabaav daalate hain. in sabhee mein se, ham pratyek din anivaary roop se vyaayaam nahin karate hain. yah koee aashchary kee baat nahin hai ki lagabhag sabhee bhaarateey motaape se peedit hain.
Vajan Kam Karne Ke Liye Kya Khaye Aur Kya Na Khaye
Lekin bhaarateey bhojan ke bajaay videshee bhojan ko apanaana aavashyak nahin hai. aapakee rasoee mein pae jaane vaale khaady padaarth aapake bhaarateey aahaar kee vyavastha ke lie achchhe hain, ki aap khaane aur vajan kam karane mein saksham honge. is prakaar padhen motaapa kam karane ke lie kya khaen aur kya na khaen –
Vajan kam karane ke lie kya khaen
vajan kam karane ke lie sabjiyaan khaen
vastutah sabhee sabjiyaan phaibar aur proteen se bharee hotee hain, phaibar (phaibar), adhik vajan aur motaapa kam karane mein ek lamba saadhan hoga. phaibar paachan tantr ko samrddh karane mein madad karata hai. kam kailoree aur vasa ke roop mein aap tamaatar, paalak, baingan, sarason ka saag (sarason ka saag), lambee bhindee, pyaaj, laukee, phoolagobhee, masharoom, gobhee aur har ek pattedaar sabjiyon ka upayog vajan aur motaapa kam karane ke lie kar sakate hain.
Vajan kam karane ke lie khaane mein nuts aur seeds ka istemaal karen
Nuts aur beejon ko ek utkrsht naashte ke roop mein khaane se vajan kam karane kee saral vidhi ka dhyaan rakha jaata hai kyonki inamen proteen, phaibar aur svasth vasa kee santulit maatra hotee hai. beej aur sookhe meve chayaapachay aur vajan ghataane mein sudhaar karate hain. kaajoo, baadaam (baadaam), moongaphalee, pista, kaddoo ke beej, til ke beej, tarabooj ke beej aur vibhinn nat aur beejon ko ek svaasthy aahaar ke roop mein istemaal kiya jaega.
Vazan kam karane vaalee sabjee phaliyaan aur daalen hain
Vajan kam karane aur motaape ke lie kuchh beens aur vaikalpik phaliyaan aur daalen phaayademand hain. vajan kam karane ke lie, moong, sem ke beej, rez, daal, chana aur vibhinn daalen aapake aahaar mein shaamil hongee. ye khaady padaarth proteen aur phaibar (phaibar) ke uchch srot hain, jinaka upayog vajan kam karane ke lie kiya jaata hai.
Vajan kam karane ke lie bhojan mein kam kaarbohaidret len
Kaarbohaidret hamaare shareer ke lie oorja ka mukhy srot hain aur hamen kaarbohaidret se hamaaree dainik kailoree jarooraton ka 0.5 praapt karane kee pravrtti hai. haalaanki, uchit prakaar ke kaarbohaidret ka upabhog karana mahatvapoorn hai. rotee, biskut, saphed chaaval aur gehoon ke aate jaise saadhaaran kaarbohaidret mein atyadhik maatra mein cheenee hotee hai, jo hamaare lie haanikaarak ho sakatee hai. isake bajaay, jatil kaarbals ka chayan karen jinamen poshak tatv adhik maatra mein phaibar hote hain. phaibar se bharapoor unnat kaarbohaidret dheemee gati se pachate hain jisase aap thodee der ke lie poorn mahasoos kar paenge. is prakaar yah vajan kam karane ka ek achchha vikalp hai. aap bhoore chaaval, baajara, raagee aur jaee ka upayog karenge.
Vajan kam karane ke lie proteen yukt aahaar len
Adhikaansh bhaarateey apanee dainik proteen kee aavashyakata ko poora karane mein viphal rahate hain. shareer chaahata hai ki proteen rakt ke sanchaar ke lie ootak, maansapeshiyon, mulaayam haddee aur tvacha ke saath-saath banae aur banae rakhe. ek proteen-yukt aahaar aapako vajan kam karane mein madad karega kyonki yah maansapeshiyon ko banaane mein madad karata hai jo vasa kee tulana mein adhik kailoree jalaata hai. apane aahaar ke baare mein thirtyp.ch poore daal, paneer, chana, doodh, haree sabjiyaan, ande, chikan ya sprauts ke roop mein pesh kiya jaana chaahie.
Motaapa ghataane ke lie samajhadaar bhojan kee aadaten apanaen
Din mein keval 3 bade bhojan aur kuchh halke-phulke snaiks ke bajaay thode antaraal mein 3 paaramparik bhojan ek niyantrit khuraak mein khaen. niyamit antaraal par bhojan karane se pet kee amlata aur bhaareepan ko roka ja sakata hai aur isase aapako bhookh nahin lagegee. jank phood ke bajaay, svasth naashte ke lie jaen.
Visheshagyon ka paraamarsh hai ki aapako raat ka khaana 8 baje tak khaana chaahie. andhere ke ghanton ke kaaran chayaapachay dheema ho jaata hai, raat ke mrtakon mein der se khaane se aapaka vajan badh sakata hai.
Paanee mein koee kailoree nahin hogee. ek hee samay mein, paanee peene se bhookh bhee jaldee nahin lagegee. isalie vajan kam karane ke lie rojaana chhah se aath gilaas paanee pien.
Har vyakti har din kam se kam 15 graam phaibar kee ichchha rakhata hai, kyonki yah paachan aur hrday svaasthy mein madad karata hai. is prakaar, phaibar-yukt aahaar ka adhik maatra mein sevan karen. aap jaee, masoor, alasee, seb aur brokolee ka bhee sevan karenge.
Motaapa kam karane ke lie aahaar saabut anaaj
Saabut anaaj, phaibar mein ameer, uchit maatra mein proteen hote hain. saabut anaaj ke roop mein braun rais, ots, baasamatee chaaval, baajara, gehoon, kvinoa (kvinoa), jau, makee, saabut anaaj kee bred, jvaar aadi ka upayog karen. saabut anaaj chayaapachay chayaapachay (chayaapachay) svaasthy ko behatar banaane mein sahaayak hote hain. in anaajon ko pakaane ke lie vishesh tanaav diya jaana chaahie.
Dahee aur ubale ande
Dahee mein proteen adhik hota hai aur raat mein kam cheenee. proteen atirikt roop se pet bharata hai aur maansapeshiyon ko adhik sakriy karata hai. dahee mein maujood leen proteen shareer kee charbee kam karata hai aur isake alaava vajan kam karata hai. isake alaava anda proteen kee sabase achchhee aapoorti hai aur raat ke khaane mein ubala hua anda khaane se vajan kam hota hai. ek bade ande mein keval 78 kailoree hotee hai aur yah poshak tatvon mein samrddh hai. yah vajan kam karane ke lie ek behatareen bhojan hai.
Cheree neend ko prerit karane mein madad karatee hai
Raat mein, cheree na keval aapake pet ko bharatee hai, balki isake alaava ise khaane par ek smaart neend praapt karatee hai. vaastav mein, cheree mein melaatonin naamak ek haarmon hota hai jo achchhee neend laane mein madad karata hai. isamen enteeoksident bhee hote hain jo shareer mein soojan paida nahin karate hain.
Vajan ghataane ke lie kya nahin khaana chaahie
Vajan kam karane ke lie cheenee se bane khaady padaarthon ka upayog na karen
Cheenee yukt pey madhumeh, motaapa aur hrday rog kee sambhaavana ko badhaate hain. kaindee, aaisakreem, kukeej, chaaval ka halava, pestree, kek, meetha dahee, uchch cheenee-dhaniya anaaj, biskut jaise uchch-cheenee khaady padaarth khaane se bachen.
Vajan kam mat karo traans vasa ka sevan
Krtrim traans vasa (traans vasa) nakalee makkhan (maarjareen), atyadhik prasanskrt khaady padaarth aur pestree, kukeez aur kek, aadi jaise phaast phood mein upahaar ho sakate hain, jo bahut haanikaarak hain aur kaee beemaariyon se jude hain. jo aapake vajan ghataane mein baadhak hoga.
Vajan kam karane ke lie daiting uchit nahin hai
Vajan ghataane ke lie daiting spree mein, aksar svasth bhojan khaana bhool jaate hain. aam taur par, hamaara aahaar un cheejon se alag nahin hona chaahie jo hamaare paas khaane kee pravrtti hai. uchch proteen shek aur bhojan ka chayan karana suvidhaajanak ho sakata hai lekin ek baar inaka sevan karane se bhee aapako khushee nahin hotee hai. vajan kam karane ke lie ek bahut hee bolee mein, aap prasanskrt khaady padaarth khaana shuroo karate hain jo svasth bhojan nahin lenge.
Vajan kam karane ke lie salaad dresing
Yadi aap dopahar ke bhojan ke lie salaad kha rahe hain, to isaka matalab yah nahin hai ki aap uchch kailoree aur vasa vaale salaad dresing ke saath door ja sakate hain. ye salaad dresing aapake poore uddeshy ko bigaad sakatee hai. isake bajaay, apane salaad mein dresing ke bajaay taaja jadee bootiyon aur masaalon ka vikalp chunen.
Vajan kam karane ke lie khaane ka aadha prabandhan karen
Yadi aap apane aaloo ke chips ko chhodakar kuchh nats kha rahe hain to apane khaane ke kshetr ka prabandhan karana bhee mahatvapoorn hai. yadi kuchh svasth hai, to isaka matalab yah nahin hai ki aap ise atyadhik khaane mein saksham honge. ye svasth svaip aamataur par kailoree se bhare hote hain jinhen aap kuchh had tak niyantrit karana chaahate hain.
Baahar khaane ka badha hua vajan
Yahaan tak ki agar ham bhojan ke lie ek svasth sthaan ka chayan karate hain, to ham baahar khaane aur khaane kee ichchha se adhik khaane kee pravrtti rakhate hain. isalie jitana ho sake apane bhojan ko pakaen aur aap jo kha rahe hain us par dhyaan kendrit karen.
paryaapt paanee nahin peena
Paanee ek jaadoo ke roop mein kaam kar sakata hai jab aap vajan kam karane ka prayaas kar rahe hon. ham galat jeevan shailee kee aadaton ke kaaran paryaapt roop se haidreted rahane mein saksham nahin lagate hain jo hamaare shareer par gambheer prabhaav daalate hain. ham pyaas aur bhookh ke beech antar ko vargeekrt karane mein viphal rahate hain aur yah hamen snaiking kee or le jaata hai jo anaavashyak hai.
Vajan ghataane ke lie uchch vasa vaale khaady padaarthon ka sevan na karen
Tvarit bhojan jaise kreem, makkhan ya maarjareen, phrench phraiz, chips, tala hua bhojan, bhujiya aur har ek prakaar ke mastamaree bhojan se uchch vasa kee achchhee aapoorti ho sakatee hai. ye sabhee padaarth badhate vajan aur motaape ke lie jimmedaar hain. isalie, yadi aap mote hain, to unhen na len.