agar aap bhi yahi sochte hai ki "mote kaise ho?" to yah artical aapke liye hi hai | mai aapko bataugi ki- vajan kyu nhi badta hai , vajan badhane ke liye kya khaye , kosni exersice karni chahiye, aur konsi galti karne se bachna chanhiye |
👉vajan na badhane ka mukhya karan kya hai ?
kai log bahut khate hai , fir bhi unka vajan nhi badta iske pichhe kuchh karan ho sakte hai:-
1. Genetics- kuchh logo ka sarir prakritik roop se patla hota hai|
2. High metabolism - aise log jitna bhi khate hai, sharir turant use urja mai badal deta hai |
3. kam calorie ka sevan- pet jaldi bharna ya paryaapt bhojan na lena|
4. beemariya - thyroid, sugar, pet ke infection ya poshan mai kami |
5. tanaav aur neend ki kami - mansik tanaav aur kam neend bhi vajan badhne mai rukavat daalte hai|
👉 Agar aapka vajan bilkul bhi nhi badh rha hai, to pahle doctor se health cheakup karwaye |
Vajan badhane ke liye diet plan
1. celorie intake badhaye
Vajan badhane ka pahla niyam hai: jitni celorie kharch hoti hai, usse 500-700 celorie jayda khayen |
example: agar aapko rojana 2000 celories ko jarurt hai, to kam se kam 2600-2700 celorie len |
Celories badhane wale foods :
chawal , aalu, ghee , daal, paneer , doodh , sukhe meve , kela , aam , sakarkand |
Vajan badhane ke liye sirf charbi nhi, muscles bhi jaruri hai |
Har bhojan mai protein shamil kre |
proein se sharir majboot banta hai aur bajan healthy tarike se badhta hai |
👉 protein se bharpoor foods:
Ande , doodh , dahi , paneer , soya , chana , masoor , moongfali , machhli , chiken |
3. Healthy fats le-
Oil aur ghee sharir ko urja aur celories dete hai |
Lekin tala bhuna aur junk food nhi , balki healthy fats chune |
👉 Healthy fats :
Ghee , nariyal tel , moongfali, badam, kaju , akhrot , avocado |
4. Baar-baar khaye (5-6 meals daily)
Din mai 3 bade bhojan ke bajaaye 5-6 chhote bhojan kre|
Har 2-3 ghante mai kuch na kuchh khate hi rhe -jaise ki fal , dry fruits , smoothie
5. smoothie aur shake piye
Doodh + kela + shahad = vajan badhne ke liye best shake |
peenut butter shake , mango milkshake , dey fruits smoothie |
ye na sirf swadisht hote hai balki bahyr celorie bhi dete hai |
Vajan badhane ke liye exersice
Sirf khane se sharir mai charbi badhegi , lekin agar aap exersice krenge to aapka sharir fit aur smaart dikhega |
👉 jaruri exersice :-
1. weight traning - dumbbells , bench press , squats |
2. yogasan - bhujangasan, vjrasan , surya namskaar
3. pranayaam - anulom vilom , kapalbhati
4. run aur rassi kudna - sharir ko activ rakhne ke liye |
Lifestyle mai sudhar
1. 7-8 ghante ki neend le |
2. tanaav mukt rahe |
3. bhojan ka samay niyamit rakhe |
4. smoking aur sharab se bache |
5. bharpoor pani piye, lekin khane se turat pahle yaa baad mai jayda na piye |
Vajan badhne mai kitna samay lagta hai ?
Har vyakti ka sharir alag hai | agar aap niyamit roop se sahii diet aur exersice follow karte hai , to 1-2 mahine mai 3-5 kilo vajan badh sakta hai| dheree dheree aur healthy tarike se vajan badhana hi sahi hai |
Kya na kren
Sirf junk food khakar vajan na badhye |
bina doctor ki salaah ke supliments na le |
bahut jayda tala -bhuna aur meetha na khaye |
RESULT:-
Mota hona koi mushkil kaam nhi hai, bas aapko sahi dincharya aur niyamit vayayam ki aadata dalni hogi | dheree dheree aur healthy tarike se vajan baadhya jaye to vah lambe samay tak tikta hai |
Agar aap puchhte hai - " mote kaise hoo?" , to iska sidha aur satik ek hi uttar hai
0 टिप्पणियाँ