Body ko strong aur healthy rakhne ke liye Purush jaroor khaye yeh cheeze.

Purusho ka sharir gathila aur muscles  strong ho tabhi veh attractive lagte hain. Jab muscles  majboot hote hain toh body shape mein dikhaayi deti hain. Iske liye sirf gym mein ghanto bitaana ki kafi nahi hain, balki Sahi diet plan bhi jaroori hain. Khan-pan par agar  puri tarah se dhyaan diya jaye toh muscles majboot bante hain aur  sharir bhi androoni roop se strong banta hain. Aaiye  jante hain kuch aisi cheezo  ke baare  mein jinhe purush apni diet  mein jaroor  shamil kare, Yeh food aapke muscles ke  alawa  aapko androoni taur par bhi takatwat  banate hain.

Purush jaroor  khaye yeh  16 Cheeze, (Man Should must be eat these 16 healthy food) :- 

1. Ankoorit Anaaz (Sprouts) :- Ankoorit anaaz  mardo ki sehat  ke liye bahut hi  acche  hote  hain. Yeh poshak tatvo se bharpoor hote hain. Saath  hi yeh  Zinc jaise  poshak tatvo  ke  acche source hain, Jo purusho mein kamjori aur  napunsakta ki samsya ko khatm karte  hain aur muscles ko majboot  banate hain.

2. Tomato (tamatar) :- Tamatar mein  Lycopene ki matra bahut jyada  hoti hain. Lycopene paudho mein paya jane  wale ek  natural chemical hain. Yeh chemical apne  Anti-oxidants guno ke liye  jana jata hain. Yeh prostate,  fefde  aur pet ke cancer ko khatm karta  hain. Saath hi chehre  ki laalima aur chamak ko bhi badhata  hain.

3. Lahsun :- Lahsun ka sewan bhi purusho ke liye  bahut hi  faydemand  rahta  hain.  Lahsun mein Anti-Bacterial  aur Anti-Viral tatv paye  jate hain, jo sharir  ki rog-pratirodhak kshamta  ko badhate  hain. Saath  hi isme, Anti-Oxidants  gun bhi  mauzood hote  hain. Yeh blood  circulation  ko tez  banata hain.

4. Kaddu :- Kaddu bhi purusho ke liye vishesh taur par faydemand  hote  hain. Isme fiber, minerals  aur kai tarah ke  swasthyavardhak Anti-Oxidants paye jate  hain. Iske  inhi guno ki wajah se  iska niyamit  sewan karne  se  tamam umar skin  jawan bani rahti  hain.

5. Ande :- Agar aap ande khate hain toh ise apni niyamit diet mein shamil kare. Muscles ko majboot banane  ke liye anda bhi ek  aushidhi ki tarah  kaam karta hain. Isme Amino acid paya jata hain. Ande  ke peele  bhaag mein  Protein aur Lutein jaise tatv hote hain, jo sharir  ko  takatwar banate hain.

6. Anaar :- Purusho ko Anaar ka juice  apni diet mein jaroor shamil karna chahiye. Rojana ek  glass  Anaar ka juice peene  se  purusho ko prostate ki samsya nahi hoti hain.

7. Broccoli :- Broccoli khane se chamatkari labh hote hain. Isme paya jane  wala Isothiocyanate liver ko uttejit karta hain. Yeh oon enzymes ka nirmaan mein help karta  hain, jo cancer paida karne  wale cells ke prabhaav  ko kam  karte hain. Isme Vitamin C bhi mauzood hota hain. Isliye  yeh  purusho ki sehat ke liye behatarin  aushidhi hain.

8. Phal aur sabziya :- Muscles ko majboot banane  ke  liye phal aur  sabziyo ka  bharpoor matra mein sewan karna chahiye. Inme  vitamin, minerals aur kai poshak tatv  aur  protein paye jate hain jo muscles ko majboot banate hain.

9. Shimla Mirch :- Shimla Mirch bhi Men ke  liye beneficial hoti hain. Kuch researches ke anusaar Lal Shimla mirch mein  Orange  ke juice ke  mukable  3 guna jyada  Vitamin C paya jata hain. Scientist ki maane  toh  Flavonoids ke liye Lal shimla mirch  bahut hi  badhiya  option hain. Flavonoids  mardo ko sehatmand banata hain.

10. Soya ;-  Soya mein mauzood  Isoflavones prostate ki raksha  karte  hain. Yeh prostate cancer ke  khatre ko kam karte  hain. Rojana 25 gram soya protein ke sewan se  cholesterol level ko bhi kam kiya ja sakta  hain. 

11. Dry Fruits  :- Dry fruits  aur nuts  dono mein hi bharpoor  matra mein  protein paya jata hain. Purusho ko  dry  fruits  ka sewan niyamit roop se karna chahiye.  Phir chahe  aap inhe  kaccha khaye ya phir bhoonkar  khaye. Isme Fibers,  Minerals, Vitamin aur Anti-Oxidants paye  jate hain, Jinse  muscles majboot bante  hain aur sharirik taakat ke  saath saath  dimaag bhi tez  hota hain.

12. Aam aur  Papita ;- Aam aur papite  dono mein hi bharpoor  matra mein Vitamin A paya jata hain. Aam mein Amino Acid, Vitamin A,  C aur E, Niacin, Beta-Carotene, Iron, Calcium aur Potassium paya jata hain. Vahi Papite  mein prayapt matra mein Vitamin B aur  C ke saath hi Anti-oxidants  bhi mauzood  hote hain. In dono phalo ke chhilko mein Bioflavonoids   paya jata hain. Isliye yeh phal purusho ko apni diet mein jaroor shamil karna chahiye.

13. Low Fat  dairy products :- Kam fat wale dairy  products  jaise doodh, Dahi, chhaach aadi mein protein adhik matra mein hota hain. Isliye  purusho ko  inka niyamit sewan karna chahiye. Ek cup doodh se lagbhag 8 Mg. carnitine  milta hain. Doodh se bani cheezo mein Calcium, Vitamin jaise important  poshak tatv bhi mauzood  rahte hain. Iske alawa inme Carbohydrate aur Vitamin D bhi acchi matra  mein mauzood hote hain, Jinse maanpeshiyo mein majbooti aati hain. 

14. Raagi :- Raagi  Calcium ka sabse accha source hain. Yeh purusho ko  Osteoporosis se bachata hain. Saath hi, Yeh zinc aur Fiber ka bhi accha source hain. Iske niyamit sewan se Dyslipidemia, Diabetes aur motape  aadi  se bhi bacha ja  sakta hain. 

15. Green  tea  :- Green tea ka sewan bhi purusho ke liye accha hota hain. Green Tea  mein Polyphenols bharpoor matra mein  paya jata hain. Yeh cancer hone  se rokta hain. Green tea  rojana peene  se pet, fefdo aur aanto ki  bimariya nahi  hoti hain. 

16. Moongfali  :- Moongfali mein Zinc ke alawa bharpoor  matra  mein  Amino Acid  paye jate hain. Yeh amino acid  mardo  ke  liye faydemand  hain. Iske  sewan se purusho mein kamjori  ki samsya door  hoti hain.  

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