5 Tips for Healthy Eating (Eat Well)

5 Tips for Healthy Eating (Eat Well)

Ye 5 Amli tajaweez sehat mand khany ki bunyaadi baton ka ahata krti hain aur sehat mandana intikhab krny ma apki madad kr skti hain.

Sehat mand ghaza ki kaleed ya hai k ap ktny mutaharik hain is ky liye sahi makdaar ma calories khaein ta k ap jis tawanai ka istimal karty hon is se ap tawazan khaty ho.

Agar ap apny jism ki zarurat se zada khaty ya pety hain to , ap wazan dalein gay q k ap jo tawanai istimal nahi krty hain wo charbi ky tor pr zakhera hoti hai agar ap bohat kam khaty pety hain to ap ka wazan kam ho jaye ga.

Ap ko mutadad gazaein bhi khani chahein ta ke ya yakeni ban saky k ap mutawazan gaza le ehy hain aur ap ky jism ko is ki zarurat ke mutabik tamam gazai agza mil rhy hain.
ye tajweez kia jata hai k mardon ma aik(1) din ma takreeban 2500 calories hon (10,500 killo jol); khawateen (Female) ko aik din ma takreeban 2000 (8400) killo jol honi chahiye 
Bartaneyia ma zada tar balag afrad zarurat se zada calories kha rhy hain aur inhein kam calories khana chahiye. 

1. Apny khany ko zada fibre

5 Tips for Healthy Eating (Eat Well)

 nachashty waly charbohderote pr rakhna 
Nacahshta dar Charbohyderate ko ap khaty hwe khany ka aik tehai hissa banana chayie , in ma aalu, roti, chawal, pasta aur anaj shamil hain.
Aala fibre ya sara green aksaam muntakhib karain, jesy puri wait pasta, bhuri chawal ya aaly in ki khaloon ky stah 
in ma safeed ya behtar nachashty waly charbohyderate se zada fibre hota hai aur ap ko zada tak khud ko muhsoos krny ma madad mil skti hai.
Har aham khany ky sath kam az kam 1 nachashta dar khana shamil krny ki koshish karein. kuch logon ka khiyal hai k nachashta  dar khano mai chiknai hoti hai , lekin jo charbi in ma mushtamil charbohyderate  charbi hai is ma charbi ki nisf se bhi kam chelories maheyai hoti hai.
jb ap is kism ky khany paka rhy ho ya khana pesh krty ho to ap jo charbi shamil krty hain is pr nigah rakhein q k is se chalories ky mawad ma azafa hota hai misal ky tor pr chips pr tale , roti pr makhan aur pasta ma creamy chatni.

2. Bohat sary phal aur sabzi khayein 

5 Tips for Healthy Eating (Eat Well)

Tajveez ki jati hai k ap har din mkhtalif kism ky phal aur sabzion ky kam az kam 5 hisy khayein wo taza munjamid , diby khushk ya ras ho skte hain.
Apna A5 din hasil krna is ki awaz se kahi zada asan hai q nashty ky dany pr kely katein , ya apny  mamool ky mutabik subah ky nashty ko taza phalon ky tukry badlein.
Taza , diby ma band ya munjamid phal aur sabziyon ka aik hisa 80 gram hai khsushk mewa jat ka aik hisa (jo khany ky waqt tk rehna chahiye) 30 gram hai.
Phalon ky ras , sabzi ka juice ya hamwaar ka aik 150 mili ky hisab se shamar hota hai lekin aik glass bhi 1 hisy aik din ma apko 1 glass se zada ki makdaar mehdood nahi q k ya mashrubat shugar hain aur apky dantoon ko nuksaan puncha skte hain.

3. Zada Machli(fish) khaein


5 Tips for Healthy Eating (Eat Well)

 , jis ma tale wali machli ka aik hisa bhi shamil hai
machli protein ka aik acha zariya hai aur is ma bohat se vitamin aur madeniyat paye jaty hain.
Hafty ma kam se kam 2 hisy ma machli khany ka arada karein, jis ma tale machli ka kam az kam 1 hisa bhi shamil hai.
Olega machli ma omega 3 charbi zada hoti hai , jo dil ki bemarion se bachne ma madad gar sabit ho skti hai.
Tale machli ma shamil hain
salmon
trout
herring
sardines
pilchards
mackerel
Gair tail wali machli mai shamil hain
haddock
plaice
coley
cod
tuna
skate
hake
Ap taza munjamid aur diby mai se intikhab kr skte hain lekin yaad rkhyein ky diby mai aur tambakoo noshi machli mai namak ki makdaar zada ho skti hai.
Zada tar logon ko zada machli khani chachiye lekin machli ki kuch aksaam ky liye safarish krda hadood hain hain.

4.Piyas na lgy 

5 Tips for Healthy Eating (Eat Well)



Ap ko kafi pani ki kami honi se bachny ky liye kafi makdaar mai pani pany ki zarorat hai, Hakoomat (Government) har din 6 se 8 glass peny ki sifarish krti hai, ya is siyaal ky alawa hai jo ap apny khany se khaty hain,
Gair alkohal ky tamam mushrubat ginty hain lekin pani kam charbi wala dudh aur chaye aur kafi sameet kam cheni mushrubat sehat mand ghaza hain.
Shugar naram aur fiji mushrubat se bachny ki koshish karein , q k in mai chalories zada hai wo bhi ap k dant kharab krti hain.
Yahan tak k phal ka juice aur hamwaar bhi muft cheni mai zada hai.
ap ky phalon ky ras , sabziyon ky ras aur hamwaar ky mashrubat ki majmui  makdaar ma din din 150 mili lettre se zada nahi honi chahiye , jo aik chota glass hai.
garam mosam ky doran ya warzish(workout) krty hwe zada siyaal pina yaad rakhein.

5.Nashta Chorein

5 Tips for Healthy Eating (Eat Well)

Kuch log nashta chor dety hain q k in ky khiyaal ma is se wazan kam krny ma madad mily gi. lekin aik sehat mand nashta se zaa aur charbi , shugar aur namak ki kami mutwazan ghaza ka hissa ban skta hai, aur ap ko achi sehat ky liye agza hasil krny ma madad mil skti hai.
Neem Skemed doodh aur phalon ko ktwa kar lagany jany wly pury kinary ka sara anaj aik sawad aur sehat mand nashta hai.

0 Comments