ऐसा डायट चार्ट बनाकर आसानी से बढ़ा सकते हैं वजन

Har ek vyakti ka vajan aur sharir sirf diet par aadharit nahin hai. Vansh paramparagat karano se vyakti slim hota hai ya to bachpan se hi balisht sharir hota hai. Jo duble patle hai unhe khas koshish karna hoga vajan badhane ke liye. Exercise ke saath wazan banaye yeh diet plan se. 

• Diet mein fiber, vitamins, minerals, proteins, fats aur carbohydrates santulan mein hona chahiye. 
• Pachan badhane aur poshak tatva grahan ho is ke liye metabolism sudharna hoga jis ke liye diet apnane ke pehle detox avashya kare. 
• Savere exercise kare taaki metabolism badhe aur sharir poshak tavo ka grahan kar sake. 
• Din mein 3 baar khaane ke bajaaye 5-6 baar khaaye bhale kam maatra mein to voh behtar hai. 

• Nashte mein coffee ya chai aur biscuit/bread ke badle aap fruit ya vegetable juice le aur saath mein do uble ande ya ek cup uble hue chane ya moong, do kele aur 250 ml doodh. Uble hue chane ya moong mein ek chamach ghee daal ke khaaye. 
• 11 baje ke aaspaas chota mota nashta kar le jis mein fruit ya nuts ho. 
• Lunch mein bhaari bhojan kare to pachan hota hai kyonki agni tej hota hai. 2 parathe, 1 katori dal, chana, matar, rajma ya moong, salad aur sabji 1 dish le. Vegetarian ke liye dal, rajma, chana aur matar hona chahiye. Variety ke liye kabhi dahi to kabhi paneer le. Non-veg ho to chicken, fish ya mutton 100 gram to hona chahiye. 
• Shaam ke 4-5 baje thodasa nashta karna na bhoole. Is mein ek muthi dry fruits ya sing daane ya til-gud ka sevan kare. Kaju khaane se vajan badhega to din mein ek bar to avashya khaaye. 
• Raat ka bhojan 8 baje ke aaspaas khaaye aur der na kare. Is mein halka bhojan ho to pachan tantra par bojh nahin hoga. Salad jis mein ho hare patti vali sabji, pyaj, hara mirch, kakdi, gajar, chukandar, paneer, til, jaitun ka tel jaise samagri ka upyog kare. Moong dal behtar hai rajma ya chane se kyonki in se gas hota hai. Thodasa chicken ya fish bhi khaa sakte hai. Sone ke pehle seb ya kela khaa le....और पढ़े>>

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