Mahila shaakaahaaree ke lie vajan ghataane aahaar chaart: bhaarat mein pakaaya jaane vaala shaakaahaaree bhojan vajan ghataane ke lie sabase saral maana jaata hai. yah kam kailoree, kam vasa aur uchch phaibar mein samrddh hai, isake alaava vibhinn poshak tatvon se bharapoor hai. kaee logon ke lie, vajan kam karana bahut mahatvapoorn hai, is prakaar yadi ve shaakaahaar apanaate hain, to phaayade tez honge.
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Pattiyaan, saag, khatte phal, paanee se bharapoor phal, seeriyals, anaaj, aadi bahut sahaayak hote hain jo shareer ko bahut phaayada pahunchaate hain. shareer ko phaibar aur proteen bhee milata hai jo vah aasaanee se chaahata hai. agar aap vajan kam karane ke lie pichhale kuchh dinon se shaakaahaaree bhojan ka sevan kar rahe hain, to ye lekh aapake lie upayogee ho sakate hain.
Haarmon ke utaar-chadhaav, tanaav, anidra aur prasav ke saath kaee kaaranon se ladakiyon ke shareer ke vajan mein vajan ko viniyamit karane ke lie aahaar yojana bahut upayogee (prabhaavee) hai.
Aasaan vajan ghataane kee rananeetiyaan
Aamataur par sabhee jaanate hain ki vajan kam karane ke lie kya khaana chaahie aur kya nahin.
Lekin aise any tareeke hain jinaka vajan ghataane mein mahatvapoorn yogadaan hai, isalie hamen vajan ghataane kee in rananeetiyon ke baare mein samajhane kee anumati den.
Vajan kam karen isalie naashta karana na bhoolen
Ek svasth naashta sabhee ke lie maana jaata hai ki yah shareer ke svaasthy ke lie kitana mahatvapoorn hai. isalie samay par naashta karana bahut aavashyak hai. subah tahalane, vyaayaam ya kasarat ke ek ghante baad naashta karana chaahie. isase shareer ko aavashyak poshak tatv milate hain aur samay par naashta karane se bojh nahin badhega.
Raat ke bheetar aath baje se pahale bhojan karane se vajan nahin badhata hai
Yah kaha jaata hai ki naashta (naashta) raaja kee tarah, dopahar ka bhojan raajakumaar kee tarah aur raat ka khaana gareeb kee tarah hona chaahie. raat ke khaane ke lie prachur maatra mein len aur aath baje se pahale khaen, kyonki paachan kriya andhere mein dheemee ho jaatee hai, iseelie aapake samay ke dher ko pachane mein bhee samay lagata hai. isalie, 8 baje se pahale halka bhojan karane se shareer par vasa jama nahin hogee aur vajan nahin badhega.
Vajan kam karane ke lie kam kailoree khaen
Yadi aap vajan ghataane ke lie dait chaart ka paalan kar rahe hain, to yah dhyaan rakhana bhee zarooree hai ki aap poore mein kitanee kailoree le rahe hain. kailoree par nazar rakhane ke lie kuchh khaane se pahale yah mahasoos karen ki yah kitanee kailoree badha sakata hai. kyonki bahut saaree kailoreez vaapas kaatane mein aapaka bahut samay lagata hai. isalie vajan ghataane ke lie aahaar yojana ka paalan karen.
Paryaapt paanee peene se vajan nahin badhega
Paanee paachan ko banae rakhane mein ek aavashyak bhoomika nibhaata hai. yah shareer ko ditoks karake kaam karata hai. isalie yadi aap vajan ghataane ke lie aahaar yojana ka paalan kar rahe hain, to har din paryaapt paanee pien. paanee mein koee kailoree nahin hotee hai aur sodiyam atirikt roop se kam hota hai. yah chayaapachay badhaata hai aur vajan badhaane kee anumati nahin deta hai.
Vajan ghataane ke lie uchch antaraal par bhojan na karen
Apane bhojan ke beejon ko adhik samay tak na rakhen kyonki yah bhojan ko vasa mein parivartit karane ke bajaay oorja mein parivartit karata hai aur motaapa kam karane ke bajaay badhane lagata hai. isalie har teen ghante mein halka bhojan karen. isalie ki yah aapake vajan ko prabhaavit nahin karata hai.
Vajan ghataane ke lie svasth snaiks khaen
Agar aap shaam ke samay snaiks khaane kee aadat ke kaaran khud ko niyantrit karane mein asamarth hain, to namakeen aur aate se bane uchch-kailoree khaady padaarth khaane ke bajaay sookhe phal, kam vasa vaale dahee aur anaaj aur chaaval ke kek khaen. yah vajan ko niyantrit karane ka ek uchch tareeka ho sakata hai.
Vajan kam karane ke lie achchhee neend jarooree hai.
Gareeb neend (anidra) bhee shareer ke vajan badhaane mein kaam aata hai. isalie dhyaan rakhen ki vajan kam karane ke lie dait chaart sabhee cheejen jarooree nahin lagatee hain, lekin paryaapt neend lena bhee utana hee jarooree hai. neend kee anupasthiti mein, shareer bahut adhik ghrelin ban jaata hai. rilin ek haarmon hai jo bhookh badhaega. neend kee kamee se is haarmon ka star badh jaata hai, jisake parinaamasvaroop bhookh badh jaatee hai aur adhik vajan badhane se vajan badhane lagata hai.
7 din kee shaakaahaaree aahaar rananeeti:
- Khaane kee peshakash kabhee na karen, pratyek ghadee khaen.
- Pratyek do ghante mein ek cheej dheere se khaen.
- Vasa, cheenee aur kaarb kee sankhya mein katautee karen.
- Soda aur riphaind cheenee ka sevan band kar den.
- Paryaapt paanee pien.
- Drdh ichchhaashakti rakhen.
Shaakaahaaree ke lie saat din ka dait chaart-
1 days –
Dubah: 3-chaar chammach mishrit beej ya apane vikalp ke beej (tarabooj, san, til, aadi).
Naashta: alasee aur ots + joos ke saath apanee pasand ka kela
Madhy-subah: ek kap tarabooj + nivida naariyal
Dopahar ka bhojan: ek katoree daal ke saath ek katoree bhoora ya laal chaaval, kheera, gaajar aur tamaatar ka salaad aur chhaachh
Dopahar ke bhojan ke baad naashta: ek kap anubhavaheen chaay + ek malteegren bred
Dinar: 2 malteegren loves + salaad + 1 kap lo phait dahee
Laabh: phlaiks, isake alaava san beej ke roop mein jaana jaata hai, vasa ko kam karane mein sabase upayogee hai aur shareer kee soojan ko bhee kam karata hai. tarabooj atirikt roop se aapakee bhookh ko shaant karata hai aur shareer ko oorja pradaan karata hai. chhaachh mein vasa kam aur oorja adhik hotee hai. at: inake sevan se kamajoree nahin hogee aur charbee kam hotee hai.
2 days –
Subah: 1 gilaas gaajar + naarangee + adarak ka ras (resipee skain karane ke lie yahaan klik karen)
Naashta: saambhar yukt sabjiyon ke saath 2 kam tel vaale uttapam.
Mid-morning: phroot plaitar + laim end hanee joos
Dopahar ka bhojan: 1 katoree laal ya bhoore chaaval + ek katoree miks sabjee + dahee
Dopahar ke bhojan ke baad ek baar snaik: do kap naariyal paanee
Raat ka khaana: sabjee pulaav + raayata + salaad (agar aap chaahen to)
Laabh: santare vitaamin see ka sabase saral srot hain. neemboo, neemboo aur shahad vasa ko kam karane ke lie bahut phaayademand maana jaata hai. ve gambheer pareshaanee mein mishran aur unhen peene se upayogee hote hain. seemit maatra mein braun rais khaane se charbee kam hotee hai. naariyal paanee peene se shareer ko oorja milatee hai aur bhookh bhee shaant hotee hai.
3 days –
Subah: apane vaikalpik ka ek phal + karela ka ras (vyanjanon ko brauz karane ke lie yahaan klik karen)
Naashta: stroberee, baadaam, khajoor aur seb ke saath ek kap malteegren san + 1 kap green tee
Madhy-subah: 1 kap chaay + do maltee gren biskut
Dopahar ka bhojan: 2 graam rotiyaan + ubala hua chaat (raajama, chana, anubhavaheen moong aadi) + daalacheenee
dopahar ke bhojan mein ek baar snaiks: 10 bhuna hua pista + ek kap samakaaleen santare ka ras
Raat ka khaana: ek katoree phal + salaad + do braun bred + ek kap paalak
kinaare: karela shareer ke toksin ko nikaalata hai aur khoon ko saaph karata hai. ise khaalee pet peene se achchha laabh hota hai. ubalee huee beens khaane se shareer ke bheetar proteen aur kaarbs kee maatra badh jaegee.
4 days
subah: aadhee raat ko bhigoe hue methee ke do chammach khaen.
Naashta: paneer ret aur taaja santare ka ras
Madhy subah: ek kap anaanaas, ek chutakee neemboo ka ras aur himaalayan namak
Dopahar ka bhojan: ubale hue beens + bachche paalak + gaajar + kakadee + Chukandar aur kam vasa vaale dahee
Dopahar ke bhojan ke samay naashta: ek kap ubala hua bhel + naariyal ka paanee
Raat ka khaana: ek katora ubala hua daliya ya upama + ek katoree saambar + ek katora salaad
Laabh: methee daane ka sevan karane se shareer kee gandagee baahar nikal jaatee hai. anaanaas khaane se shareer ko oorja milatee hai aur vasa kam hotee hai. yah pet ke motaape ko kam karata hai, arthaat vasaayukt vasa. sprauts mein sudhaar aur naariyal paanee shareer ko chamak aur taajagee pradaan karata hai.
5 days
Subah: chukandar + seb + gaajar ka ras
Naashta: malteegren bred ke 2 slais + namak mukt makkhan + hara ras (kakadee, anubhavaheen aip el (salaad aur neemboo kee tvacha ke saath)
Madhy-subah: 1 kap anubhavaheen chaay + seb
Dopahar ka bhojan: paalak braun rais + kaddoo + bangaal graam karee + ek kap chhaachh
Dopahar ke bhojan ke baad snaiks: ek kap tarabooj + seb
Raat ka khaana: do gehoon kee rotee + paneer bhuna hua + salaad + dahee
Kinaare: chukandar ka ras shareer ke bheetar rakt kee sankhya ko badhaata hai. yah paachan mein atyadhik upayogee hai aur isake alaava kaarbohaidret kee maatra ko santulit karata hai. anubhavaheen ras mein bahut saare poshak tatv hote hain. yah pet ko thandak pradaan karata hai. seb bhookh ko shaant karata hai.
6 days
Subah: 1 kap neemboo aur tarabooj ka ras (ek neemboo, ek kap tarabooj aur 1 bada chammach pudeena)
Naashta: ubalee idalee aur chatanee aur saambar + angoor ka ras (chaar angoor + 1 neemboo + do musamba + chaar tukade anaanaas + ek bahut kam adarak) kee ek jodee
Madhy-subah: teen-chaar sookhe meva + nivida choonatai
Lanch: haal hee mein dahee ke saath neemboo mirch chaaval noodals
Dopahar ke bhojan ke baad naashta: shugar phree kairet maphins ke saath ek kap bebee kairet
Raat ka khaana: malteegren rotiyaan, haal hee mein dahee, salaad, ek haree sabjee karee kee ek jodee
Kinaare: neemboo aur tarabooj ka ras peene se charbee kam hotee hai. pudeena, vipareet haath par, shareer ko sheetalata pradaan karata hai. idalee ko sabase prabhaavee naashta maana jaata hai. angoor ka ras shareer ko ditoks karata hai aur ek mota katar ho sakata hai. gaajar lohe aur vitaamin kee ek samajhadaar aapoorti hai jo aankhon kee drshti ko majaboot karata hai aur vajan ghataane mein madad karata hai.
7 days
Subah: ek kap paanee mein 1 chammach seb ka siraka
Naashta: haal hee mein kam cheenee + tamaatar aur kheere ka ras (teen kap kata hua tamaatar, do kap kheera, 1 chutakee ajavain, ek / do chammach kaalee mirch paudar, 1/2 chammach samudree namak aur laal mirch)
Madhy-subah: 1 kela + ek / do kap angoor
Dopahar ka bhojan: chaaval kee makaaronee + paalak aur seb ka ras mishrit sabjiyon (3 seb, lagabhag kata hua paalak 2 kap, ek / 2 neemboo, ek / do kap laal salaad patte, ek chutakee kaalee mirch, ek chammach namak)
Dopahar ke bhojan ke samay snaik: apanee pasand ka ek phal aur green tee ya naariyal paanee
Raat ka khaana: braun rais + chana karee + phrench been sabjee + dahee
Kinaare: seb ka siraka vajan ghataane mein madad karata hai. penakeks khaane se pet bhar jaata hai aur taakat milatee hai, aap ise chet meel bhee tay karenge. mirchee ke sevan se pet kee charbee ghatatee hai. phrench beens proteen kee ek samajhadaar aapoorti hai. mahila shaakaahaaree ke lie vajan ghataane aahaar chaart.