Khana khate samay in baato ka rakhe dhyaan to nahi honge bimar (Tips for eating well)
Aaj kal ki bhag-daur bhari zindagi mein health ka dhyaan rakhna bahut hi jaroori hain, Lekin aisa ho nahi pata hain. Jis wajah se hame kai saari bimariya jakad leti hain. Motapa iska mukhya lakshan hain. Experts ke anusaar yadi hum khana khate samay ya bhojan mein kuch baato ka vishesh dhyaan rakhe to na hum jyada mote honge aur nahi hum jaldi bimaar honge. Aaiye jante hain ki khana khate samay kin-kin baato ka dhyaan rakh kar hum healthy rah sakte hain.
1. Baith kar khaye :- Bhojan ko hamesha baith kar hi khana chahiye, Kyonki chalte-chalte khane se hajme par asar padta hain. Baithkar khane se hum relax position mein hote hain, Jisse kabz, Motapa, Acidity aadi pet se related bimariya nahi hoti hain.
2. Khana khate waqt paani na piye :- Khana khate samay paani peene se Pachan kriya par asar padta hain. Isliye khana khane se aadha ya ek ghanta pahle ya baad mein paani piye.
3. Bhojan ko khoob chaba-chaba kar khaye :- Wajan kam karne wale logo ko liye yeh jaroori hain ki khane ko kareeb 30-35 baar tak chaba chaba kar khaye. Kai baar log balanced aur paushtik khane ko khate samay sirf usay 10-12 baar chaba kar khate hain. Jisse pet ki samsyaen paida hoti hain. Khana chaba kar khane se kabz door hoti hain, Daant majboot hote hain, Bhookh badhti hain aur kabz-acidity nahi hoti hain.
4. Khane se pahle haath jaroor dhoye :- Bhojan karne se pahle apne haatho ko saabun se acchi tarah dhoye, Taki aapke haatho mein mauzood bacteria khane ke saath aapke sharir mein daakhil na ho sake. Jo aapke pet ke liye nuksaandeh hote hain. Isliye khana khane se pahle saabun se haath dhona bahut hi jaroori hain.
5. Niyamit Gap par khaye :- Khana khane ke beech mein kam se kam 6 hours ka difference hona jaroori hain. Raat ke khane ko pachne mein samay lagta hain, isliye dinner jaldi kar lena chahiye. Niyamit roop se din mein 3 baar bhojan karne se concentration badhta hain.
6. Motapa door kare :- Bhookha rahne se wajan kam nahi hota, Balki wajan badhne ka khatra badh jata hain. Din bhar mein agar hum nischit antraal par acche se chaba kar khana khate hain to pachan kriya sahi rahti hain. Jo log subah nashta nahi karte hain unki pachan kriya dheemi ho jati hain, Jisse khana acche se pach nahi pata hain aur wajan tezi se badhne lagta hain.
7. Exercise ke baad aur pahle na khaye :- Workout ya exercise ke turant baad ya pahle khana na khaye. Sharir ko normal temperature par aane ke baad hi khana khaye.
8. Madhumeh se bachaav :- Khane ke tarike mein change karke diabetes se bacha ja sakta hain. Dheere-dheere aur chaba kar khane se Glucose ko jodne ka kaam dugani speed se hota hain, Jisse diabetes ka khatra kam hota hain.
9. Bhookh lagne par khaye :- Kuch log swaad lene ke liye baar-baar khate hain. Pahle ka khana pacha nahi ki dubara kha liya. Aisa karne se pet ki bimariya shuru ho jati hain, Khana acche se pach nahi pata hain aur motapa gher leta hain.
4. Khane se pahle haath jaroor dhoye :- Bhojan karne se pahle apne haatho ko saabun se acchi tarah dhoye, Taki aapke haatho mein mauzood bacteria khane ke saath aapke sharir mein daakhil na ho sake. Jo aapke pet ke liye nuksaandeh hote hain. Isliye khana khane se pahle saabun se haath dhona bahut hi jaroori hain.
5. Niyamit Gap par khaye :- Khana khane ke beech mein kam se kam 6 hours ka difference hona jaroori hain. Raat ke khane ko pachne mein samay lagta hain, isliye dinner jaldi kar lena chahiye. Niyamit roop se din mein 3 baar bhojan karne se concentration badhta hain.
6. Motapa door kare :- Bhookha rahne se wajan kam nahi hota, Balki wajan badhne ka khatra badh jata hain. Din bhar mein agar hum nischit antraal par acche se chaba kar khana khate hain to pachan kriya sahi rahti hain. Jo log subah nashta nahi karte hain unki pachan kriya dheemi ho jati hain, Jisse khana acche se pach nahi pata hain aur wajan tezi se badhne lagta hain.
7. Exercise ke baad aur pahle na khaye :- Workout ya exercise ke turant baad ya pahle khana na khaye. Sharir ko normal temperature par aane ke baad hi khana khaye.
8. Madhumeh se bachaav :- Khane ke tarike mein change karke diabetes se bacha ja sakta hain. Dheere-dheere aur chaba kar khane se Glucose ko jodne ka kaam dugani speed se hota hain, Jisse diabetes ka khatra kam hota hain.
9. Bhookh lagne par khaye :- Kuch log swaad lene ke liye baar-baar khate hain. Pahle ka khana pacha nahi ki dubara kha liya. Aisa karne se pet ki bimariya shuru ho jati hain, Khana acche se pach nahi pata hain aur motapa gher leta hain.
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