Diet Karne Ka Tarika

Diet karne ka tarika hi

Diet karne ka tarika bahut se logon ke liye zaroori hota hai jo apna vajan kam karna ya swasth rahna chahte hain. Aap niche diye gaye tips aur guidelines ka istemal karke apna diet plan banane mein madad le sakte hain:

1. Aahar ka sahi chunav kare: Apne bhojan mein poshak tatvon ko shamil kare jaise phal, sabzi, anaaj, doodh, dahi, makkhan, daal, mungfali, nuts, ande, machli aadi. Fast food, processed food, aur packaged food se parhez kare.
2. Paushtik nashta kare: Subah ka nashta na bhule, kyunki yeh din ki shuruaat hoti hai. Poshtik nashta kare jisme protein (jaise ande, paneer) aur poshak tatva (jaise phal, dahi) shamil ho.
3. Pani peene ka samay: Din bhar mein pani ki acchi matra piye. Kam se kam 8-10 glass pani jarur piye aur sharab, soda, aur meethi drinks se parhez kare.
4. Chote bhojan: Bhojan ko 5-6 chote hisse mein baant kar din bhar mein khaye. Isse metabolism badhta hai aur vajan kam karne mein madad milti hai.
5. Phal aur sabziyan khaye: Phal aur sabziyan poshak tatva se bharpoor hoti hain. Hafte mein kam se kam 5 se 6 phal aur 2 se 3 katori sabziya khaye.
6. Junk food se parhez kare: Fast food, fried food, meethi aur carbonated drinks ko kam se kam khaye. Inme calories adhik hoti hain aur vajan badhane ka karan ban sakte hain.
7. Khane ka samay aur hisse: Khane ka samay niyamit rakhe aur khane ko chabakar acchi tarah se khaye. Bhojan ko dhire-dhire khane se khane ka hissa kam ho jata hai aur aap jaldi bhukh mehsus karte hain.
8. Chini se parhez kare: Meetha khane ki jagah phalo, dry fruits, ya mithas kam hone wali chizon ko chune.
9. Exercise aur vyayam: Diet ke sath vyayam karna bhi zaroori hai. Kam se kam 30 minutes ka vyayam rojana kare. Walking, jogging, swimming, cycling, ya kisi bhi pasand ki exercise ko apnaye.
10. Khana pakane ka tarika: Ghar mein khana pakakar khane se behetar hota hai kyunki isme aap calorie aur poshak tatvon ko control kar sakte hain.
11. Khane ka sahi samay: Khane ka sahi samay par lene se digestion behtar hota hai. Raat ka khana jaldi kare aur kam khaye.
12. Protein ki matra: Protein vajan kam karne mein madad karta hai. Doodh, dahi, paneer, daal, mungfali, fish, chicken aadi protein ke acche srot hai.
13. Chote bartan mein khana: Bhojan ko chote bartan mein lekar khaye, jisse khane ki matra kam lagegi.
14. Khane ki plate ka rang: Khane ki plate ka rang kam karke plate par kam khana rakhe, jisse aap kam khayenge.
15. Nimbu paani piye: Nimbu paani detoxification mein madad karta hai aur vajan ghatane mein sahayak hota hai.

Diet plan banate waqt, apne vishesh paristhitiyon aur swasth ki avashyaktaon ka bhi dhyan rakhe. Agar aap kisi nutritionist ya dietitian se salah lena chahte hain, toh woh aapko aur acche tarike se guide kar sakte hain.

Hamesha dhyan rakhe ki har vyakti ka sharirik aur swasthik sthiti alag hoti hai, isliye sahi salah ke liye ek visheshagya ya expert se sampark karna sabse behtar hai.