वजन बढ़ाने के लिए हेल्दी तरीकों का पालन करें:
- सही आहार: अपने आहार में पूरे अन्न दल, प्रोटीन, संतुलित मसालों, फल और सब्जियां शामिल करें। आहार में खाद्य पदार्थों में विटामिन, प्रोटीन, फाइबर और पौष्टिक तत्वों को शामिल करें।
- नियमित भोजन: नियमित खाने का समय बनाएं और उसे पालन करें। अधिक से अधिक 5-6 भोजन खाएं, जिसमें आपको पूरे दिन की ऊर्जा मिल सके।
- अधिक मात्रा में खाना: अपने खाने की मात्रा बढ़ाएं और अपने भोजन को अधिक तारीके से तैयार करें। अपने भोजन के बीच में छोटे-छोटे भोजन करें और अपने भोजन को बार-बार खाएं।
- प्रोटीन बढ़ाएं: प्रोटीन खाद्य पदार्थों को अपने आहार में शामिल करें, जैसे कि दूध, दही, पनीर, मटर, दालें, मछली, अंडे, और मांस।
- मसालों का सेवन: मसालों में जीरा, धनिया, हल्दी, लाल मिर्च, नमक, और सरसों का तेल शामिल करें।
- व्यायाम करें: नियमित व्यायाम करें, जैसे कि वजन उठाना, दौड़ना, योग और वजन प्रशिक्षण। यह मांसपेशियों को बढ़ाने में मदद करेगा।
- नियमित नींद: प्रतिदिन कम से कम 7-8 घंटे की नींद लें। यह आपके शरीर को शांति देगा और वजन बढ़ाने में मदद करेगा।
- तनाव को कम करें: तनाव को कम करने के लिए ध्यान धारण करें, ध्यान योग, प्राणायाम, और मनोरंजन करें। यह आपके शरीर को स्वस्थ रखेगा और वजन बढ़ाने में मदद करेगा।
यह भी पढ़ें: बादाम में कई पोषक तत्व, बादाम सेहत के लिए कितना लाभकारी है आये जानते है…
कुछ भोजन जो वजन बढ़ाने में मदद कर सकते हैं वे हैं:
- उच्च कैलोरी भोजन: तेल, मक्खन, घी, तिल का तेल, नट्स, ड्राई फ्रूट्स, अवोकाडो, बनाना, आलू, राजमा, चना, चावल, रोटी, आदि आपको उच्च कैलोरी भोजन को शामिल करना चाहिए।
- दूध और मिल्क शेक: दूध, दही और मिल्क शेक वजन बढ़ाने के लिए अच्छे विकल्प हो सकते हैं। इनमें प्रोटीन, कैल्शियम और अन्य पोषक तत्व पाए जाते हैं।
- ड्राई फ्रूट्स: किशमिश, खजूर, अंजीर, बादाम, अखरोट, काजू, पिस्ता, आदि वजन बढ़ाने के लिए अच्छे स्रोत हो सकते हैं। इन्हें खाने से आपको उच्च कैलोरी, प्रोटीन और स्वास्थ्यप्रद वसा मिलती है।
- अंडे: अंडे में प्रोटीन, विटामिन और मिनरल्स होते हैं जो वजन बढ़ाने में मदद कर सकते हैं। आप अंडे को अपने आहार में शामिल कर सकते हैं।
नोट: यदि आप वजन बढ़ाने के लिए अपने आहार में बदलाव करने की सोच रहे हैं, तो विशेषज्ञ सलाह लेना उचित होगा। वे आपको आपके वजन बढ़ाने के लक्षित उद्देश्यों के अनुसार उचित आहार योजना तैयार कर सकेंगे।
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