Introduction: aajkal log jahan apni atyadhik motape ko lekar pareshan hai to dusri ko kuchh log apne ghatate vajan ko lekar dukhi najar aate hain kuchh log aise bhi hain jinhen thoda sa bhi vajan hasil karne ke liye bhi taras rahe hain lekin unka vajan badhta hi nahin unka vajan tab tak nahin badhega jab tak ve sahi aahar na le isiliye vajan badhane wale aahar ko madadgar mana jata hai.
is tarah jyada vajan ka hona hamare swasthya ke liye pareshani banta hai usi tarah bahut kam vajan ka hona bhi hamare look aur hamari sehat per asar dalta hai ,agar aap apni umra ke hisab se vajan ko kam hai to kisi bhi tarah ki kya khana khana hamare liye nuksandayak mana jata hai, jisme fat adhik matra me paya jata hai.
ham vajan badhane ka soch rahe hain to vajan ko bilkul niyantrit matra mein badhana chahie lekin yadi aapko koi vajan badhane ke liye yah salah de raha hai ki aap junk food ,varsha aur meethi padarth ko apne aahar me milaiye to ye bilkul bhi sahi nahi mana jata agar aap in cheezon se apna vajan badha bhi lete hain to yah ek healthy diet nahi mana jata hai.
Healthy diet:
Kam wajan wale vyakti agar chahte hain ki unka vajan paryapt matra mein badhe to iska matlab yeh nahin hai ki aap apni manspeshiyon mein fat ki matra ko badha le ya fir apna pet nikal le duniya mein bahut se aise log hote hain jinka vajah samanya hota hai aur jinhen motapa , diabetes hriday rog anya swasthya samasya hoti hai , bahut hi jaruri hota hai ki niyantrit aur swasth bhojan aur samgra jivan shaili ko ham aaram se ham dhere-dhere apni din charya me lakar vajan badha sakte hain ,weight ko badhane ke liye sabse pahle hamen pratyek din kitni calori urja leni hai iska dhyan rakhna hota hai ek samanya insan ko 300 - 500 calorie ki urja leni chahie dhyan rahe ki aapke jitna calori khate hainse thoda Adhik calorie ki Matra ka Sevan Hamen Apne bhojan Mein Lena chahie
Ham apni diet plan ko Char baghon me bant sakte hain jaise
vajan badhane ke liye subah ke nashte ka prayog
vajan badhane ke liye lunch
Sham ka nashta
Raat Ka khanna
vajan badhane ke liye subah ke nashte ka prayog :
hamare bharat mein sabhi ko nashte ko sabse jyada mahatva diya jata hai .subah ka nashta jo hota hai vah hamen bharpet karna chahie yadi agar ham weight badhana chahte hain to hamen subah ke nashte per bahut sari calori leni chahie
vajan badhane ke liye ham
dry fruit se bharpur smoodhi banaa sakte hain
banana
chawal se bana hua koi nashta jaise chilla
fatty milk
nariyal pani
chia bij
cheese
makkhan
paneer
sausage
makhan aur ande ki amlet ke sath multigrain bread
daliya
poha
upma me sabjiya
sabziyon se bharpur khichdi
do chapati ke sath ek cup sabji aur ek cup uble huye egg
ankurit chane khane chahiye
ek glass kise bhi fruit ka juice.
list me diye hue nashte ke anusar iska samay bhi nirdharit hona chahie samay ke hisab aapko 8:00 se 9:00 baje ke bich apna nashta le lena chahie
Weight gain ke liye lunch : Wajan badhane ke liye dopahar ka khana bhi atyadhik mahatvpurn hota hai
wajan badhane ke liye hamen khane per
ek cup chawal
2-3 rotiyan
ek cup daal
machhali
1 boilegg
tofu
paneer sabji
kakdi gajar tamatar se banaa mishrit salad
papad
dopahar ke khane ko lene ka samay 12:00 se 1 ke bich ka hona chahiye ,aap jab apna bhojan lete hain to naste aur khane ke bich ka antral 2-3 ghante ka hota hai, jise naste ko digest me calorie banane me madad milti hai.
Sham ka nashta : sham nashte mein ham
paneer se bane hue sandwich kha sakte hain
avogadro dp ke sath aalu kha sakte hain
bhune hue nuts mukti bhar le sakte hain
Raat ka khana: iske sath raat ka khana raat ke khane mein aap
aadhi bowl brown rice
beans se mushroom ki sabji ya anda kari
kakdi gajar tamatar se banaa hua salad kha sakti hain
raat ki sone se pahle ek gilas dudh
Waise to weight gain ke liye char tarike ki khane ko atyadhik mahatvapurn mana gaya hai
Meet ya Machhali
Smoothie aur shek
aalu aur starch wale khadya padarth ka sevan
whole grain bread
Meet or Machhali: agar aap apna vajan badhana chahte hain to aapko apni diet me meet, machhali ,mutton ko shamil karne se bahut hi fayda milega kai logon ka aisa mana jata hai bhi apna vajan in sabhi khane kha kar badhaya hai yah sahi hai ki maas aur machhali ka sevan aapke vajan ko swasth tarike se badhata hai kyunki ismein upsthit protein aur varsha wale khadya jaise lal maat manspeshiyon ke nirman aur vajan badhane mein madad dete hain.
Smoothie or shack:yah bhi mana jata hai ki Smoothie bhojan mein omega 3, fatty acid, calori protein or bahut sare poshak tatv adhik matra mein paye jaate hain jisse vajan badhane ki ichcha rakhne wale logon ke liye yah sabse acha upay mana jata hai
jo log vegetarian hote hain unke liye is Smoothie aur shake yah ek achcha upay mana jata hai banana vajan badhane mein kafi madad kar sakta hai kai log vajan badhane ke liye shake peete hain kyunki banana aur dudh mein kafi matra mein calories hoti hai jisse vajan badhane mein madad milati hai aur poshak tatv se bharpur karne ke liye aap isme fruits, nut butter, dahi ,protein powder ko milakar calori se bharpur Smoothie apne ghar par bhi bana sakte hain.
aalu or anya starch wale khadya padarthon: aalu or anya starch wale khadya padarthon ka sevan mein bhi atyadhik matra mein calories prapt karne ki kshamta hoti hai starch jaldi aur aasani se pach jata hai kuch hi samay baad aapko phir se bhook lagna shuru ho jaati hai jisse aap adhik se adhik matra mein calories gain karte hain vajan badhane ke liye aapko adhik khana bahut jaruri hai aalu ke alava aapke pass kafi vikalp chun sakte hain jaise avogadro chaat,paneer, cheese salad.
Whole grain bread : full grain se bana hota hai ise sampurn dana ki bread calories aur jatil carbohydrate hone ke karan yah vajan badhane mein bahut hi madadgar sabit hoti hai fibre vitamin khanij se bharpur yah niyantrit urja pradan karti hai apachan tantra ko swasth banae rakhti hai
Teji se vajan badhane kiye
.
High carbs ka sewan: teji se vajan badhane ke liye high carbohydrate ka hona bahut jaruri hai carbohydrate vajan badhane mein madadgar hota hai jaise ke liye aloo ,shakarkandi ,sabudana chawal, fat jaise swasthya vardhak diet ka sevan karne se aapka teji se vajan badhega aur belly fat bhi nahin badhega.
protein se bharpur diet:protein ki sevan se hamare sharir mein nai manspeshiyan banti hain vajan badhane aur dubli muscles ko mota karne mein protein ki mahatvpurn bhumika hoti hai aap jo bhojan le rahe hain usmein paryapt matra mein protein shamil hai ya nahi is baat ka dhyan rakhna chahie har sharir mein har kilo vajan ke liye ek se do gram protein ka lakshya rakhna chahiye
high calories ka hona:hamari diet mein high calories aur uchch poshak se santulit bhojan ka vajan badhane mein madadgar hoti hai isliye avogadro ke labh aur dudh jaise khadya padarthon ko apne diet mein shamil karen ke sath hi tofu ,faliya ,dahi jaisi bharpur chijon mein high calories paya jata hai.
healthy fats:se hamare sharir ko lambe samay tak nuksan nahin hota hai yadi aapne weight badhane ke liye healthy fats ka sevan karte hain to aap ke belly fat ,muscles unbalance jaisi samasyayen utpann hoti hain healthy fats ke roop mein aap omega 3, omega 6,fatty acid se bharpur chijon ka sevan kar sakte hai, iske liye apne ahaar mein aap nuts, bij ,avogadro fruit,jaitun ka tel jaise khadya padarthon ko shamil karen.
Weight gain supplements:bahut jaldi weight gain karne ke liye proper diet hone ki sath-sath hamen unke sath kuchh supplements leni padte hain jise aap dudh ,juice ya pani mein bhi le sakte hain,per ise apni diet me lane se pahele dietitian ki ray lena bahut jaruri hai.
Paryapt matra me nind lena:Badhane ke liye hamari manspeshiyon ka aaram karna bahut jyada jaruri hota hai. Isliye hamari nind ka vajan badhane mein bahut mahatvapurn sthan hai paryapt nind aur gudvakta purvak nind lene se hamari manspeshiyan jaldi ki recover hoti hai aur samagra swasthya ke sath hamare vajan mein badhotari karti hai.
Ayurvedic Herbs jo Weight gain me madadgar hote hai:
camomile vajan badhane ke liye bahut hi upyogi sabit hota hai ise chai ke sath Lene se free se vajan badhati hai aur Bhookh Lagna shuru ho jata hai
Adrak Ka Sevan karne se immunity power badhati hai aur vajan bhi badhta hai aushadhi gun se bharpur adrak se khane ke pachan mein madad Hoti Hai yadi aap apne Jaya khane ke sath adrak lete hain to isase Aapka blood circulation banaa rahata hai
ashvgandha ke powder ko ek cup dudh ke sath nashte ke 20 minut pahle Lene se teji se vajan mein badhotari hoti hai.
Chyawanprash har roj khane se body mein immunity badhati hai aur metabolism mein sudhar aata Hai chavanpras Mein bahut se aisi jadi butiyan hoti hain Jiske sath dudh ka sevan karne se body ko energy milati hai adhik matra mein vajan badhta hai.
FAQs
Kaise kare weight gain?
Adhik se adhik matra me carbohydrates, protein ,vasha,starch yukt bhojan ko apne diet me Sami kar aap apna vajan badha sakte hai.
Sabse jada weight gain kis khane ko diet me lane se hota hai?
teji se weight badhane ke liye hame apne aahar mein high calorie diet ko lana chahie jaise chokar wali roti ,roti, chawal ,aloo shakarkandi full cream wale doodh, dahi chach, paneer ,meet ,fish chocolate aur phalon ke roop mein ham banana bahut hi accha udaharan mana jata hai kela me muscle banane ki takat hoti hai jisse ham jaldi weight gain kar sakte hain.
Raat ke khane me kya le weight badhane ke liye?
raat ki khane mein lin protein sabjiyan aur nuts ,bazara jaise carbohydrate ko dinner per lana chahie. hume study se pata chalta hai ki maintenance calories adhik khane se vajan badhta hai .
Kya weight gain supplement surakchit hote hai?
yah sare supplements ko waise to surakshit hote hain ,lekin inmein kuch apvad bhi hote hain jinke khurak se nasha jaisi pareshani hone lagti hai fefdo ke cancer mein bhi adhik khatre dayak hoti hai gurde ki pathri ko bhi badhava de sakta hai.
Kya ayurvedic dawai se weight badhane me madad milti hai?
Ha ayurved mein bahut sari aisi aushdhiyan hain jo vajan badhane mein madadgar sabit hoti hain jaise ashvgandha, adrak yah gun paya jaate hain ki vah muscles ki metabolism ko badhata hai jisse rakt ka sanchar acche se hota hai aur khoon mein badhotari hoti hai jisse vajan badhta hai.
Kitni calories ek din me li jani chahiyen weight badhne ke liye?
kahate hain ek first swasth insan ke liye agar vajan badhana utna hi avashyak hai jitna unka vajan ka ghatna high calories wale aahar lene ki jarurat hamen vate badhane ke liye karna padta hai din bhar mein 1500 se 3500 tak ki calori ki avashyakta hamen padhati hai.
Kitni bar bhojan kare weight badhne ke liye?
Shodhkartaon ka manana jata hai ki extra diet ke liye kam se kam rojana din mein 56 bhojan karna jaruri hota hai iske liye diet chart yah hoti hai ki teen heavy mills mein aur do breakfast subah ke nashta heavy hona chahie uske baad dopahar ka khana aur raat ke dinner heavy li raat mein 8:00 baje tak ke dinner kar le iske sath hi sath sham mein aur dopahar ke bad halka breakfast jarur karen jaise bhookh lagi usi samay khane ka niyam banaa lena chahie
kya exercise se weight badh sakta hai?
weight gain karne ke liye yah nahin ki ham din bhar sirf khate hi rahe vate gain karne ke liye exercise or yoga karna bhi bahut mahatvapurn mana jata hai yadi aap healthy aur niyamit roop se exercise karte hain to exercise karne se aapke metabolism sahi work karega aur metabolism ke sahi work karne se aap jo bhi khana kha rahe hain unka avshoshan proper tarike se hoga aur isase energy adhik matra mein banegi jisse aap adhik weight gain kar sakenge.
Kya sirf non-veg kha ke weight gain kiya ja sakta?
Nahi aisa bilkul nahi hai, bahut se vegetarian food hai ,jinse weight gain kiya ja sakta hai jaise banana,aloo, shakarkand,paneer,dudh,dahi.kiuki ye sare high protein, carbohydrates,or calcium yukt hote hai.
10.Khali pet kya khaye wajan badhane ke liye?
Banana aloo or avlogedro ko weight badhne ke liye bahut achha mana jata hai, agar aap inka sevan khali pet karenge to iske achee parinaam dekhne ko milta hai.