Top 19 healthy foods jaldi wajan badhane ke liye

Doctors aamtaur par aise logon ko Wajan badhaane ki salaah dete hain jinka wajan bahut kam hota hai, jo kayi svaasthy samasyaon ka kaaran ban sakata hain. Patle log aamtaur par sochte hain ki ve wajan badhaane ke liye kuch bhi kha sakate hain. Unka maanana ​​hai ki ve poore din junk food kha sakte hain kyunki unka khaana jaldi pach jaata hai. Kuch logon ko lagta hai ki unka wajan kabhi nahi badh sakta kyunki ve apne dwaara khaye gaye bhojan ko theek se pacha nahin paate hain, ya to aise logo ke pet mein keede hote hain ya veh log tanaavgrast rehte hain.

Ab baat karte hai ki sach kya hai: Aap sab kuch kha sakte hain jo aap khaane ki sochte hai aur aapka wajan bhi nahin badhega kyuki aap khaana to khaate hai par itna nahin khaate jo aapke shareer ko lage. Hume pata hai ki aap ab soch rahe honge ki hum to bahut khaate hain, lekin sach maaniye aap nahin khaate kyuki agar aap kha rahe hote to aap patle nahin hote.

Chaliye ab baat karte hain ki kam wajan vaale vyakti ko kya svaasthy sambandhee samasyaon ka saamna karna pad sakata hai, jismein shaamil hain:

• Kuposhan

• Shareer ke vikaas mein der

• Baanjhpan

• Ek kamzor imune system

• Surgery ke dauraan ek bada jokhim kyuki patle logo ke shareer mein mass he nahin hota hai.

Wajan badhaana ek mushkil kaam zaroor ho sakata hai, lekin nimnlikhit khaane ki chize wajan badhane mein aapki madad kar sakate hain. Yeh maaspeshiyon ko bhi badha sakte hain aur apke pure svaasthya ko badhaava de sakate hain. Aur yahaan likhi sari cheeze aapko indian market mein aasaani se mil jaegi.

Machli (Fish)

Salmon ke 170gm mein lagbhag 240 calories hoti hain, aur salmon svasth fat mein bhi samriddh hai, jisse yeh wajan badhaane ki talaash karne vaalon ke lie ek achchha vikalp hai. Salmon ki jageh aap koi Indian market me milne wali fish bhi istmaal kar sakte hai lekin fish khane waale jaante honge ki unhe salmon machli kaha se milegi.

 

Machliyo mein kayi poshak tatv bhi shaamil hain, jinmein omega -3 aur protein ka naam sabse upar ata hai. Aap example ke taur par Chul soon bodybuilder ko dekh sakte hai jo bohut fish khaate hai or unki body me ek alag si he baat hai jo kisi or bodybuilder ki body me nahi hai.

Doodh (Milk)

Doodh fat, carbs aur protein ka balanced mishran pradaan karta hai.

Yeh calcium sahit vitamins aur minerals ka ek badhiya strot bhi hai.

Doodh ka protein content ise maaspeshiyon ko bana rahe logon ke liye ek acha vikalp banaata hai.

 

Ek study mein paaya gaya hai ki ek ache workout ke baad, skim doodh peene se soya aadhaarit utpaad ki tulna mein maaspeshiyon ko adhik prabhaavee dhang se banaane mein madad milti hai.

Wajan badhaane ki chaahat rakhne vaale kisi bhi vyakti ke liye din bhar ki diet mein doodh shaamil kiya ja sakata hai.

Protein shakes

Protein shake kisi vyakti ko aasaani se aur efficiently wajan badhaane mein madad kar sakta hai. Workout ke turant baad agar hum protein shake piye to maaspeshiyon ko ache se build karne ke liye ek Protein shake sabse prabhaavi hota hai.

 

Halaki, yeh dhyaan rakhna mahatvapoorn hai ki pehle se tyar shakes mein aksar jyada sugar aur dusre addictives hote hain jinhe avoid karna chahiye. Jiske liye aap unpar diye labels ko check kar sakte hai.

Best Protein shakes ko aap online kharid sakte hai.

Laal Maans (Red Meat)

laal maas (Red Meat) ki consumption ko limited karna maaspeshiyon ke nirmaan aur wajan badhaane mein madad karne ke liye badhiya hoti hai.

 

Agar aap hindu hai to aap steak nahi khaate honge. Lekin ek steak mein leucine aur creatine dono sabse zyada maatra me paaye jaate hain, aise poshak tatv jo maaspeshiyon ko build karne mein mehtvapoorn bhoomika nibhaate hain isme milte hai. Lekin agar aap hindu hai to is option ko ignore kar de ya fir steak ki jageh dusre laal maas ka pryog kar sakte hai jisme protein aur fat dono hon kyuki ye dono he wajan badhaane ko badhaava dete hain.

 

Waise to mostly logo ko red meat ko limited taur par khane ko kaha jata hai, lekin agar aap badhiya piece chunte hai jisme fat zyada na ho to ye aapke liye ek acha option bhi ho jata hai.

 

Ek study mein paaya gaya ki 60-90 varsh ki 100 logo ki deit mein lean laal maas ko add karne se unhe wajan badhane or strength gain karne me sahayata mili.

Chawal (Rice)

Ek cup chaawal mein lagbhag 200 calories hoti hai, aur yeh carbohydrates ka bhi acha strot hai, jo wajan badhaane mein yogdaan deta hai. Bahut se logon ko chaawal ko protein aur sabjiyon se yukt bhojan mein shaamil karna sahi lagta hai.

Whole-grain breads

Whole-grain breads bharat me zyada prachlit nahi hain lekin in bread mein complex carbohydrates hote hain, jo wajan badhaane ko badhaava de sakte hain. Kuch breads mein seeds bhi hote hain, jo atirikt laabh pradaan karate hain. To ho sake to Whole-grain breads khane ki aadat dale.

Dry fruits

Dry fruits yaani sookhe meve poshak tatvon aur calories se bharpoor hote hain, jismein ek muthi bhar badaam shamil hai ya fir dried cranberries khaye agar aapko kahi se milti hai to kyuki iske ek chauthayi cup mein lagbhag 130 calories hoti hai.

 

bahut se log dry ananaas, cherries ya seb pasand karte hain. Dry fruits vyaapak roop se online uplabdh hain, ya koi bhi vyakti ghar par taaze fruits sukha sakta hai jo shayad koi rocket science nahi hai.

Starches

Starche maaspeshiyon ki vriddhi aur wajan badhaane ke liye achi chiz maani jaati hai. Ise agar aap apni diet me jodte hai to ye aapki diet me kuch alag se calories jod dete hain.

starche se bharpoor chizo mein shaamil hain

 

• Whole-grain breads
• Potatoes (Aalu)
• Oats
• Sweet potatoes (Shakargandi)
• Quinoa
• Pasta
• Beans (Rajma, laubiya)
• Corn (bhutta, bhutte ke daane)
• Legumes (Faliya)
• Winter root vegetables
• Daliya

Avocados

Avocados aaj kal bohut bhartiya log pasand karne lag gaye hai or ye aapko kisi bhi market me asaani se mil jaate hai. Avocados calories aur fat se bharpur hote hain, or inme achi maatra mein minerals aur vitamins bhi hote hain.

Cereal bars

Cereal bars aaj kal aap asaani se online kharid sakte hai. Cereal bar anaaj ke vitamine aur minerals ko adhik suvidhaa janak roop mein pesh kar sakate hain. Or yeh aapke liye intake karne me bhi asaan hote hain.

 

Agar aap wajan badhana chahte hai to aapko aisi bars ka talaash karna chaahiye jismein saabut anaaj, nuts aur fruits shaamil ho.

Dark chocolate

Dark chocolate ek high fat, high calories vaala food hai. Inmein achi maatra mein antioxidants bhi hote hain.

 

Jo log wajan badhane ki soch rahe hai aise logo ko aisi chocolate ka chayan karna chaahiye jismein kam se kam 70 percent cocoa ho. Aisi chocolates bhi aap online kharid sakte hai.

Ande (Eggs)

Ande protein, healthy fat aur dusre poshak tatvon ka ek acha strot hote hain. Iske zyadatar poshak tatv iske yolk me aujood hote hai. Ek high protein diet khaane se ek din mein aapka metabolism 80-100 calories tak boost ho jata hai or high metabolism rate ka matlab hai aapka weight jaldi se gain hona.

Daliya (Whole-grain cereals)

Kayi cereals vitamine aur minerals se bharpoor hote hain.

Halaaki, kuch cereals mein bahut adhik sugar aur kuch complex carbohydrates hote hain. Jinse hume bachna chahiye to kuch bhi kharidne se pehle packet par us product ki jaankaari zarur padh leni chahiye.

 

Aise cerelas ka chayan karein jismein saabut anaaj aur nuts ho. Inmein carbohydrates aur calories ka svasth level hota hai, saath he fiber aur antioxidants jaise poshak tatv hote hain.

Oils and Fats

Olive aur avocados se nikla tel, calories aur aapke dil ko healthy rakhne wale unsaturated fats se bharpoor hote hai. Jaitoon ke tel ke ek chammach mein lagbhag 120 calories shaamil hoti hain.

Cheese

Cheese fat, protein, calcium, aur calories ka acha strot hain. Wajan badhaane ki chaah rakhne vaale vyakti ko full fat waale cheese ko select karna chaahiye. Dark chocolate ki tareh, yeh calories aur fat mein high hote hai. Agar aap ise adhik maatra mein khaate hain, to yeh protein ka bahut acha strot hain.

Pasta

Pasta calories se bharpoor carbs ka ek aur badhiya strot hai jo kisi bhi bhojan ke liye ek aadarsh meal pradaan karata hai. Bus sauce milayen aur aap is khaane ke lyie taiyaar hain.

Kela (Banana)

Snacks ya post-workout ke taur par apne muscles ko gain karne ke liye aap carbs se bharpoor kele ko kha sakte hain. Kele mein adhikaansh fruits ki tulna mein adhik calories aur sugar or carbs hote hai. “kele digestive health ke saath-saath mood aur neend ki regulation ke liye bahut ache hain.” Ek study kehti hain ki “Wajan badhaane ke liye kele ka sevan karne ka ek achchha tarika hai ki aap unhe apni protein smoothies mein milake lena.” Lekin dhyaan rahe kele ko ek din me bohut zyada na khaaye warna aapko kabj ka saamna karna pad sakta hai.

Dahi (Yogurt)

Full fat waali dahi protein aur poshak tatv bhi pradaan kar sakti hai. Flavored dahi aur kam fat vaale padaarthon se bachen, kyonki inmein aksar added sugar hoti hai. Jo weight gain karna chahte hai woh nuts ya fruits ke saath apni dahi ko consume kar sakte hain.

Nut Butter and nuts

Niyamit roop se nuts ka sevan karne se vyakti ko surakshit roop se wajan badhaane mein madad mil sakti hai. Nuts ek shaandaar snacks hain aur salad sahit kayi bhojan mein joda ja sakata hai. Kachche ya sookhe bhune nuts ke sabse adhik svaasthy laabh hote hain.

 

Bina cheeni ya hydrogenated oil ke bane nut butters bhi madad kar sakte hain. Aap peanut butter ka istmaal bhi kar sakte hai jise aap apne shake me daalke ya fir alag se bread par lagake kha sakte hai.

 

Agar aap kuch badhiya nut butter kharidna chahte hai to online kharid sakte hain.

Wajan badhaane ke peechhe ka rahasy ye hai ki aap lagataar apni zaroorat se zyaada calories ka sevan kare.

Wajan uthaake exercise karna bhi mahatvapoorn yogdaan hai, taaki atirikt calories ka upyog sirf fat badhane ke bajaaye maaspeshiyon ke nirmaan ke liye kiya ja sake.

 

Yeh dhyaan rakhne wali baat hai ki upar di gayi soochi me se aapko kewal ek chiz nahi chunni hai balki inme se zyadatar chizo ko chunke inhe ek din me apni diet me milaaye or tab fark dekhe.

 

Or ye sabhi chize aapko jaankaari ke roop me di ja rahi hai. Lekin inka ismaal karne se pehle apne doctor se salaah zarur lein.

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