Hinglishpedia

Healthy heart ke liye kya khaye aur kya na khaye.
Aaj kal ki bhaag-daur bhari zindagi mein hum itne zyada busy ho gye hain ki hum apni sehat ka khyaal nahi rakhte hain. Jis wajah se hame health se related kai problems ka saamna karna padta hain. Aaj kal Dil se judi bimariyo mein kafi ijafa hote huye dekha ja raha hain. Aaj hum aapko batane ja rahe hain ki aap apne dil ko healthy rakhne ke liye aapka khan-pan kaisa hona chahiye. Heart ko healthy rakhne ke liye aapko kya khana chahiye aur kya nahi khana chahiye. Aaiye jante hain.

Heart (Dil) ko healthy rakhne ke kya khana chahiye :-

• Aise cheeze khaye jinme Fiber bahut jyada paya jata ho, Jaise Genhu, Jwaar, Jayi, Isabagol aadi. Daliya, Sprouts aur Daalo ke fiber se cholesterol kam hota hain. Aate mein Chokar ka istemal kare. Genhu, Bajra aadi anaazo ki mix aate ki roti khaye.

• Healthy heart ke liye Cholesterol par control rakhe. Cholesterol Liver ke disorder se badhta hain. Liver ko saaf rakhne ke liye Aloe Vera Juice, Amla Juice aur Vegetable Juice le. Inhe barabar matra mein mila kar roj ek glass piye aur agar aapke cholesterol ka level zyada ho toh aap 2 glass bhi in juice ko pee sakte hain.

• Chahe Dil ki bimari ho ya na ho, Har kisi ko balanced diet leni bahut hi jaroori hain. Balanced Diet ka matlab jisme Carbohydrates, Protein, Vitamins sabhi ki sahi matra ho. Vanaspati Ghee aur Deshi ghee mein khana banane se bachna chahiye. Toned Milk ka istemal kare. Badam aur Akhrot jaise dry fruits, Good Cholesterol ke sabse acche source hain.

• Khane mein Oils ka balance jaroori hain. Ek din mein 3 chammach tel kafi hain. Tel ko badal-badal kar combination mein khana chahiye. Olive Oil aur Sarso ka tel zyada istemal kare. Isme Cholesterol kam hota hain, Lekin ise zyada garm na kare.

• Sarso Tel, Beans, Badam, Akhrot, Fish Liver Oil, Salmon Fish, Flex Seeds (Alsi ke Beej) khane chahiye, Kyonki inme kafi matra mein Omega-3 Fatty Acid hota hain, Jo dil ke liye accha mana jata hain.

• Fat 2 tarah ka hota hain, Ek heavy Fat jo kisi bhi temperature par jam jata hain Jaise, Ghee, Makkhan, Malai, Chocolate, Mutton aadi. Dusra hota hain Liquid Fat, Jo jamta nahi hain aur jiski thodi matra sharir ke liye jaroori hoti hain. Isme Sarso ka tel ya Canola oil aadi shamil hain. Canola Sarso ki family ka hi paudha hain, Lekin isme Sarso ke tel ki tarah kadwepan ki mahak nahi hoti hain. Experts ke mutabik Canola Oil aur Olive Oil dil ki acchi sehat ke liye best hote hain.

• Skimmed, Fat Free milk ya soya milk le. Ande ka safed hissa khaye aur peela wala nikaal kar fenk de.

• Hari Sabziya, Saag, Shaljam, Beans, Matar, Oats, Sunflower Seeds, Alsi ke beej aadi khaye, Inme Folic acid hota hain, Jo cholesterol level ko kam karta hain.

• HDL yani ki good cholesterol ko badhane ke liye rojana 5-6 badam khaye, Akhrot aur pista bhi faydemand rahte hain.

• Methi, Lahsun, Pyaaz, Haldi, Soyabean aadi khaye. Inse Cholesterol kam hota hain.


Healthy heart ke liye kya nahi khana chahiye :-

• Tala-Bhuna na khaye. Bhaap mein khana paka kar khaye. Biscuit, Matthi aadi mein kafi Trans fat hota hain jo direct liver par asar karta hain, In cheezo ko khane se bache.

• Urad dal, Namak, Chawal aadi zyada nahi khana chahiye. Coffee bhi zyada nahi peeni chahiye.

• Saturated fat (Desi ghee, Vanaspati, Makkhan, Nariyal tel, mayonnaise) na le.

• Full Cream Doodh aur usse bana paneer ya khoya na khaye.

• LDL yani ki Bad cholesterol badh gya ho toh Chini, Maida aur Chawal nahi khana chahiye.

• Cholesterol Ande ke peele hisse, Red meat aur Doodh (Malai) mein hi paya jata hain. Inse bachna chahiye.

• Nariyal aur Nariyal ke doodh se parhez kare. Isme oil hota hain.

• Processed aur Junk food khane se bache. Pastry, Cake, Ice-cream, khoye wali meethai, bhujiya, namkeen aadi se parhez karna chahiye.
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