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healthy living diet.
Healthy rahna hum sabhi log chahte hain, Lekin sahi khan-pan ki aadat na hone ki wajah se hum bimar ho jate hain. Aaiye jante hain ki swasth (healthy/tandarust) rahne ke liye hamara khan-pan (Diet) kaisi honi chahiye.

• Sabse jyada focus breakfast par hona chahiye. Suraj ke nikalne ke saath Metabolism peek par hota hain. Din ki shuruvaat Coffee ya Chai ki bajaye Nimbu Paani, Nariyal Paani ya juice aadi se kare.

• Din mein 3-4 Litter liquid cheezo ki jaroorat body ko hoti hain. Rojana 8-10 glass paani peena chahiye. Nariyal Paani, Nimbu Paani, Lassi-Mattha aur Green Tea aadi bhi badhiya option hain.

• Wajan ghatana chahte hain toh kisi bhi waqt ka khana na chhode. 3 Baar ke pure khane (Breakfast, Lunch aur Dinner) ke alawa beech-beech mein 2-3 baar healthy snacks jaroor le. Isse khane ki matra kam hogi aur ek baar mein aap kam calorie lenge. Kahne ka matlab yeh hain ki aisa khana khaye jisme Calorie kam ho aur pet bhara hua mahsoos ho. Khali pet bhookhe rahne se wajan nahi kam kiya ja sakta hain. Balki healthy aur kam calorie wali cheeze khane se wajan asaani se control kiya ja sakta hain.

• Broccoli, Dahi, Berry, Badam, Lahsun, Pyaaz in cheezo ko khana bahut hi faydemand rahta hain. Vahi Fast Food jaise Pizza, Burger, Noodles, Chhole-bhathure, Chips, Samosa, Pakauda aadi khana aapke liye nuksaandeh hota hain.

• Chini, Junk Food aur jyadatar safed cheezo (Aaloo, Maida, Cheeni, Chawal aadi ) ki bajaye multigrain ya multicolor khane (Daale, Genhu, Chana, Jau,Gajar, Palak, Seb, Papita aadi) par zor de. Sharir ko detox karne ke liye hafte mein ek din upvaas (Vrat/Fasting) rakhe ya sirf liquid diet le.

• Dinner sabse halka hona chahiye aur raat ko 8 baje tak kar lena chahiye. Hum mote isliye hote ja rahe hain, Kyonki hum sahi waqt par khane ki bajaye galat waqt par khana khate hain. Agar hum exercise nahi kar pa rahe hain toh healthy khane ke jariye apni diet mein se rojana 500 calorie kam kar de. Isse hafte mein aadha kilo wajan kam ho sakta hain.

• Chai bahut hi faydemand hain, Lekin Doodh aur Chini milane se chai ke gun kam ho jate hain.

• Tel kam khaye, Lekin iska matlab fat-free diet se nahi hain. Vitamin A, D, E aur K fat mein ghulte hain. Thodi matra mein accha fat le sakte hain. Giri ke alawa Paneer, fish aur kuch oils (Olive Oil, Moongfali ka tel, Canola Tel etc.) bhi healthy fat ki category mein aate hain. Yeh body ko moisturize karte hain aur kam umar mein jhurriya padne se rokte hain. Lagatar ek hi tel na khaye. Kuch tel acche hain, Lekin koi tel pura nahi hain, Isliye oil ko rotation karna chahiye.


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