Urdu Health Articles

Urdu Health Articles, Home Treatments, Benefits of Fruits And Vegetables, Homoeopathic Treatments And Tips in Roman Urdu

How To Build Better Diet

A better diet is a balanced diet containing all the food components including minimum amount of carbohydrates and fats and more proteins, vitamins, minerals and fiber. We can get this type of diet by adding more fruits and vegetables as we can in our diets along with proteins, which should be obtained from chicken, pulses, nuts, beans and fish, try to avoid red meat. Because it contains saturated fats, which are harmful for body, carbohydrates containing foods like wheat, rice, potatoes, should be in minimum amounts because these are high calorie foods, readily elevate the blood sugar levels, and increase the chances of diabetes. Water is most important component of our diet, it is natural purifier, one should consume at least eight to twelve glasses of water daily, water prevents dehydration, and removes toxic substances from body. 
Dietary fiber, which is present in all fruits and vegetables in considerable amounts, is required to keep our intestines healthy, prevents absorption of toxins and poisons, and excess fats and sugar thus preventing their high levels in blood. Proteins are very important especially for children and after certain age, old people should take it to greater amounts because all body cells are made up of proteins and after 30’s and 40’s body proteins start degenerate and require continued supply from diet. 
Proteins should be obtained from seafood and chicken along with plant proteins, which can be derived from pulses, cereals, nuts and legumes. Fats should be unsaturated; fish is the food rich in unsaturated omega 3 and omega 6 fatty acids, which are health protective and prevent diseases and delays aging. Nothing is made useless by nature and all foods carry their own nu tritive value so our diet should comprise of small portions of all these food items.

Table of Content
  • How To Build Better Diet In Roman Urdu
  • Diet Kiun Zarori Hai?
  • Better Diet Tips In Urdu
  • How To Build Better Diet In Urdu

    How To Build Better Diet In Roman Urdu

    Diet Kis Tarah Behtar Banai Jaeye

    Agar aap khatoon khana hain to aap apni ibtada diet hesiat durst krny sy krain. Aap acha khain gi to la muhalo bachay or shohor bhi achi diet khaengay awwal to bazaar say behtar diet khareednay ki koshish karain. 
    Bachon k leye bazaar say mithaean, sar band, dabba band or lifafa band ashya k bajaeye phal or khushk meway khareedain. Rung ameez masnooi zaeqy dar or shaker say tayyar karda diets say parhaiz karain. Phalon k ras or dahi say dastar khwan ko zeenat den. 
    Saaf suthra taza doodh, dysi murghion k anday, machli, desi murghi, gosht, sabzian, baghair chiinay atay ki roti sab nemat ghair mutraqba hain. Aysi Diet say ehtiaz karain jis main mashmolat w mehfoozat hoon. Jab aap ki Diet eat drust hogi to aap main tawanai aye gi or aap taza dam mehsoos karengi or zndagi k tamam mashaghil main shoq say hissa lay skengi. Aksar khawateen jo thakan ki shikayat karti hain wo ghalat diet eat ka nateeja hai. Achi Diet say bachon ki istadad kar barhti hai. 
    Mizaj main ettadal ata or chir chirahat kam hojati hai. Khulasa-e-kaam: ba kifayat or sahi Diet k husool k leye 3 rah numa usool hain 
    1) Miqdar Diet (hararay) drust ho 
    (2) Dieti maghziyat (ajzaye Diet) ka tanasub drust ho 
    (1) Ghalat Diet say ehtiat ki jaey gi to sahi Diet ki janib rughbat hogi yani kaleed kam yabi sahi Diet ka intakhab or ghalat Diet say ehtaraz hai. 
    Is zaman main mahir diet say mashwara kia jasakta hai ya dast yab kitabi maloomat Diet sab k leye say rah numai hasil ki jasakti hai iss kitab main misali Diet ko dekha jasakta hai maqsad yeh hai k Diet k charon zamron say rawana kuch na kuch Diet shamil hon.  

    Diet Kiun Zarori Hai?

    Sehat ka dar-o-madar diet ki miqdar or iss k jism main dakhil ikhraj par hai, isi tarah jis tarah ham daralmal main pesay jama kartay hain or wahan say nikal kar kharch kartay hain har harara jo jism main dakhil kia jaye iss ka shumar karna zaroori hai kion kay jism bhi har hararay ka hisab rakh raha hai, maslan ek piali challi owui mong phalion main 800 harary hosaktay hain. 
    Is ka yeh matlab nahin k har shaks k hat main mujawiza diet ki fehrist pakra di jaeye. Beher haal andaza zaroori hai. Aksar Diet iss leye nakam ho jati hain k in ki miqdar par dhiyan nahin dia jata. Hararay na sirf khaey, bal k peye bhi jatay hain. 
    Doodh Aur Narangi ka ras behtreen diet hain lekin in main hararay bhi hain. Kola mashroobat or sharab say maghiat to hasil nahin hotay lekin hararay zaroor miltay hain sirf hawa or pani main hararay nahin hotay tamam Diet ki qadr-o-qeemat k naqshay dastiyab hain. 
    Jin main hararon or maghziat ki miqdar darj hai or yeh bhi darj hai k yeh kitni saton k leye kafi hain. Jismani nsf kelo gram wazan diet k 3500 hararon k masawi hai agar Diet say 500 hararay rozana kam keye jaen to ek haftay main nisf kilo wazan kam hojaeyga. 
    Ek ghantay ki sair 25 harary kharch (iss say hararon or mehnat ka taluq maloom owta hai) Diet mutwazan w matnoo h, jis say maghziat kabeer (kar baida, lamhiat, roghniat) or maghziat sagheer (hayateen-o-madniyat) munasib miqdaar main hasil hojaen. Mutnoo khoorak par mushtail hai, anaj (baghair chanay atay ki roti, bhooray ya sela chawal, jo, jawar, makai waghera) haft rang angoor jis say achi cholesterol main izafa hota hai sabzian or phal taza ya yakh basta hoon. 
    In phalon main shaker shaml no ki gui ow. Karbydo (complex carbohydrate) jo anaj, dalon, phalion, phalon or doodh say hasil hota hai, Diet ka ghalib hissa (hararon ka 25 say 70 feesad ho) yeh ziada tar paicheeda ho (jis main resha, chilka ya bhoosi bhi ho) iss leye baghair chanay atay ki roti khana behtar hai. Bareek pisay huay atay or in say bani hui cheezain khanay main tamil karain. Iran main safaid roti nihayat lazeez hoti hai jisay log zaroorat say ziada khareed letay or nisf to ghar jatay huay kha jatay chunanco shah iran nay iss ki farokht par pabandi laga di thi. Roti main chiknai na ho, yani parathay, roghni roti ki shakal main kam khai jaeye. 
    Pecheeda kar beda khanay say qabz or deegar amraz qolon say tahafuz hasil hota hai or inhatati amraz k sadbab k leye bhi mufeed hai khanay main tarkarion say bhar poor salad ki tashtri bhi zaroori hai. Soya been khanay say kharab cholesterol, halwen kam or achi cholesterol main izafa hota hai soyabeen ka asar nuswani harmoon (astrojin) say mushaba hota hai, josin yas k bed waqe honay wali takaleef main mufeed hai lehsan khanay (3 kalyan rozana) rag ki papri main or arza rag main kami hoti hai. 
    Piaz khanay k bhi yehi asrat hain. Beher haal in ki kasrat sy anton main khrash or kam khooni hosakti hai. Shaker ka istamal tark yak am kia jaye. Safaid shaker k ek chamchay main 4 gram or 16 harary hotay hain. Ziada chaeye peenay walay ziada cheeni pee kar khud ko nuqsaan pohncha saktay hain. 
    Lamhiat gosht, murghi, machli, dalon, phalyon or doodh, anday say milti hain. Gosht ki lamhiat main roghniyat (shehmiyat) bhi hoti hain. Jis tarah lafz laheem w shamim mustamal hai. 
    Gosht k lamhiyat say zyada chiknai mil jati hai, jo sair shuda or sehat k lihaz say muzir hai. 
    Desi murghi or machli hewani lamhiat k husool ka acha munba hain. Desi murghi ya parindon main chiknai kam or machli ki chiknai sehat k lihaz say mufeed hai, kion k yeh ghair sair shuda hai or omega 3. Roghni tezab bhi fraham karti hai. 
    Roghniat: Diet main chiknai kam (hararon ka 10 say 30 feesad) yani rozana 3 chotay chamcay (15 gram) khordni tail (kenola ya roghan-e-zaitoon) ow, ga hai ga hai roghan soya been bhi lia jaskta hai. Ghi, makhan, banaspati ghi, malai say parhaiz karain. 
    Diet main kasrat chiknaui say mutadad amraz farbahi, arza sartan, patay or ragon k amraz janam letay hain. Diet main cholesterol ghair zaroori hai, kion k yeh androon-e-jism zaroorat say ziada peda hojati hai. Bachon or nojawan k leye kam malai dar doodh bhi zaroori hai kion k iss main zaroori maghazyat maslan calcium waghera hain, nasho numa panay walay bachon, hamla or razai khawateen k leye tw doodh bo kifayat ow rwzano ayk glas dwdh hare k ki zaroorat hai. 
    Agar iss mulk say sartan darqi (thyroid) waghera qilla quma karna hai to Diet main rozana iodine 5 miligram zaroori hai. Diet or roti rang say pak ho. Hayateen-o-madniyat: Diet say hayateen-o-madniyat hasil hona chaheyen mutawazin-o-matnoo Diet say hayateen-o-madniyat ba kifayat hasil hojati hain kion k iss tarha kasrat-o-qillat nahin hoti 1912 say pehlay logon ko hayateen ka naam tak nahin maloom tha magar wo achi Diet khatay thay, in ko har shay Diet say mil jati thi. 
    Pani main hal pazeer hayateen rozana milni chaheye kion k in hayateen ka zakheera baaz dafa hafton, maheenon or baaz martaba arsa daraz tak rehta hai. Hayateen (bay) makhloot hayateen (jeem) tarkrion, anaj or phalon say mil jati hain. Hayateen d (vitamin d) rozana 10 minute dhoop say mil sakti hai. Zamana-e-hamal razat k doran or hamal pazeer khawateen main folad or calcium ki zaroorat barh jati hai jo Diet say hasil hosaktay hain. 
    Faulad k jazb k leye lemoni phal (hayateen (jeem)) zaroori hai. Paani ka juzu ghalib or baqay hayat k leye zaroori hai. Rozana 8 say 10 glass pani peena zaroori hai. Rozana mutawazun-o-matno Diet say har zaroorat ki shay mil jati hai. 
    Baaz halat (marz, halat karb, zamana-e-qehet) or nasho numa ya zmana-e-hamal razat main tibbi mashwaray say hayaten-o-madniyat ki tikya li ja sakti hai. Beher haal baaz halat (Safar, masroofiat, pareshani) main bad parhezi hosakti hai, esay log chotay chotay khanay ya luqma roti (sandwitch) sath lay kar jaen or jinhain bar bar khaen khanay k leye pehlay say mansooba bandi Karen. 

    Better Diet Tips In Urdu

    Sahi Diets Ki Taleem 
    Yeh bachpan say shuro ki jaeye ta k larkian achi khatoon khana or tandrust bachon ki maen hoon or in ko Diet tarteeb denay ka tareeqa-o-saliqa ajaeye. 
    Nojawanon main Diet ka sahi fehem peda ki jaeye. Larkian awail shabab main apni shakal-o-soorat say mutaliq fikar mand rehti hain or farba andam honay say darti rehti hain baaz main to dubla rehnay ka khabt iss qadar hojata hai k wo “asbi adam ashtiha” main mubtala hojati hain Diet kin a sirf miqdar zaroorat k mutabiq ho, bal k mayar bhi drust ho, ta k tamam maghziat hasil hojaen. 
    Maghaziat (Protien k eham maakhiz): mosam sarma main hamaray yahan maghazyat ka istamal bohot hota hai. Maghazyat quwwat baksh Diet k tor par istamal keye jatay hain. Maghaziyat byj hain. Jn say darakht janam letay hain. Maghzyat ka istamal na maloom zmanay say ho raha hai bal k andaza hota hai k insane zindagi k ibtadai dwr main maghazyat ka istamal bator Diet ziada hota tha, phir in ka istamal kam honay laga. 
    Ab tehqeeqat jaded ki roshni main phir maghzyat ka istamal barhnay laga hai. Maghzyat main akhrot, badam, naryl, moong phalli, kaju, chilghoza, pista waghwra shamil hain. Baaz maghazyat main quwwat buksh ajzau ziada miqdar main hotay hain. 
    Ek tehqeeq k mutabiq in main 15 ta 20 feesad protein 50 ta 20 feesad rwghan 9 ta 12 feesad carbohydrate 3 ta 5 feesad calories or madnyat kwi ek feesad hoti hain madni ajza main potassium sehat buksh sodium jawani barqarar rakhnay waly calcium or gandak k ajza hotay hain. 
    Ek andazy k mutabq so gram mghzyat k istamal say chy sw harary (calorie) peda hotay hain. Isi miqdar main gandum istamal kia jae to teen so athara harary hasil hotay hain or so gram khjoron main do so tyrasi harary hotay hain. 
    Sabzion k muqablay main maghzyat main zyado roghan hota hai. In main in k majmoi wazan ka nisf tail peda hota hai, roghan peda karnay ki khasiat k sabab oi iss main tawanai peda karnay ki salahiat ziada hoti hai. Js qadar protein (lamhi ajza) maghazyat k andar hotay hain iss qadar sabzi main nahin hotay qudrati tareeqay elaj k alami mahir doctor calwig ka kona hai ko tamam nibatati khooratk main sab say umda protein maghaz kay andar hoti hai yeh hewaniat k gwsht say bhi zyada taqat buksh hai. 
    Deegar tamam qism k doodh k muqablay main shah blot or akhrot kay maghaz ka doodh panch guna ziada taqt buksh hota hai. Yeh amar hamain hamesha pesh nazar rahay k maghazyat ka protein mizaj k etbar say sard hota hai or isay hazam karnay k leye jism k andar darker hoti hai, iss leey natawan ashkhas jin k andar maghazyat hazam karnay k leye salahiat kam hoti hai, wo iss say bhar poor faida nahin utha saktay iss leye boorhay maghazyat ka istamal etadal say karain to behtar hai. 
    Maghaz ko iss ki tibbi halat main hi istamal karna chaheye kham maghaz ki bheegi hui chiknai jism k leye bohot faiday mand hai. Is say dil or iss ki sharyann ko koi nuqsan nahin pohonchta kham maghaz iss leye mehfooz hai k iss ka androoni chlka sakht hota hai, jo jaraseem ko roknay k leye mosar hota hai, maghaz ko iss ki afadyt or khsusiat k sath taweel arsay tak mehfooz rakha ja sakta hai, maghaz ko asani say hazam karny ka ek tareeqa yeh hai k isay khub chaba kar istamal kia jaye or badam ko istamal say chand ghantay qabl pani main bhigo dain, ta k iss tarah wo narm ho kar jald hazam ho jaen. 
    Is k ilawa anhain pees kar khanon pr chirak kar bhi istamal kia jasakta hai. Is tarah yeh zwd hazam hojaen gay. Wesay bagher pakaey maghazyat ziada mosar hotay hain. 
    Maghazyat ko agar doodh ya shehad ya deegar mashroobat k sath astamal kya jaeye to yeh zyada behtar andaz main hazam hojaty hain. Is varah in say Dieteat to hasil ho jati hai, magar riyah pyda nahin hotay. 
    Badam ka doodh ek umda Diet hai or behtreen mashroob bhi hai, jis k andar protein w afr miqdar main hoti hai or jald hazam hoti hai. Khoon ki kami, anton k amraz aur moti jharay men is ke fawaid bohut hain. Jigar ki kamzori men bhi mufeed hai. Moong phalli se nizam-e-hazm ki kamzori aur kharabian rafa hoti hain. Qabz-kusha hai aur gas kharij kerti hai. 
    Nariyal, gas, nasoor, bawaseer aur a’saabi kamzori men mufeed hai. Akhrot gathiya men mufeed hai. Pista khoon ki kami aur a’saabi kharabion ko sahi kert hai, albatta wo log jinhen fasad-e-khoon ki shikayat ho, wo mosam-e-sarma men maghziyat ke istamaal men ahtiyat Karen. Youn bhi her cheez ka istamaal hadd-e-a’tadaal men munasib hota hai, is liye isse a’tadaal ke sath istamal kerna chahie. 
    Mosam-e-sarma men sardi se bachao ke liye bhi maghziyat ka istamal mufeed hai. Mosam-e-garma men maghziyat ka istamal bohut kam hota hai, albatta sard mizaj ke log maghziyat ka istamal ker sakte hain. Badam ke maghz ka safoof bana ker doodh per chhirak ker hamesha istamal kia jasakta hai. Ye aik umda tonic hai, bilkhasoos aese logon ke lye jo a’saabi kamzori, khoon ki kami aur yad-dasht mutasir hone ya hafizay ki kamzori ki shikayat kerte hain. Dimaghi kam kerne walon aur talaba ke liye ye aik nihayat umda Diet-o-dawa hai aur qudrat ki is nemat se bharpoor istafada kerna chahie.

    Tips In Udu's Articles
    Third Eye
    Ten Healthy Food - Healthy Brain Tips
    Eat Clarified Butter - Benefits Of Butter Tips
    Importance Of Sleep - Healthy Life Tips
    Eating Carrot - And Be Healthy Tips
    Diabetes and Depression - Mentaliy Staress Treatment
    Anger And Fighting - Healthy Tips
    Dieting
    How To Stand Properly
    Some Tips To Remember Before Makeup

    Recent Articles

    Hemorrhoids

    Cushing Syndrome

    Health Information

    ..........

    Copyright 2016 www.urduhealth.com...............
    Template by w3layouts