25 Simple Tips Make Your Diet Healthier

25 Simple Tips  Make Your Diet Healthier

sehat mand ghiza ko mutadid sehat ke fawaid fraham karne ke liye scienci tor par saabit kya gaya hai, jaisay aap ko kayi daimi bimarion ke khatray ko kam karna aur –apne jism ko sehat mand rakhna .

taham, aap ki ghiza mein barri tabdeelian karna baaz auqaat bohat ziyada bharosa mand lag satke hain .

barri tabdeelian karne ki bajaye, behtar hoga ke kuch choti choton se shuru karen .

is mazmoon mein 25 choti choti tabdeelion par tabadlah khayaal kiya gaya hai jo mamool ki khoraak ko thora sa sehat bakhash bnaskti hain .

1. aahista karen

jis raftaar se aap khatay hain is se yeh mutasir hota hai ke aap kitna khatay hain, aur isi terhan aap ke wazan mein izafay ka imkaan bhi hai .

dar haqeeqat, khanay ki mukhtalif raftaar ki mawazna karne walay mutalay se pata chalta hai ke taiz khanay walay sust khanay walay ( 1 trusted source, 2 trusted source, 3 trusted maakhuz ) ke muqablay mein motay honay ka ziyada imkaan rakhtay hain .

aap ki bhook, aap kitna khatay hain aur kitna mukammal hota hai is par harmons ke zariye qaboo paaya jata hai. yeh hormone aap ke dimagh ko ishara karte hain chahay aap bhukay ho ya bharay ho .

taham, aap ke dimagh ko yeh paighamaat masool honay mein taqreeban 20 20 minute lagtay hain, lehaza ziyada aahista aahista khanay se aap ke dimagh ko yeh waqt mil sakay ga ke aap ko yeh samajhney ki zaroorat hogi ke aap bhar chuke hain .

mtalaat ne is ki tasdeeq ki hai, yeh batatay hain ke aahista aahista khanay se aap khanay mein istemaal honay wali calorie ki tadaad ko kam kar saktay hain aur wazan kam karne mein madad kar saktay hain ( 4 trusted source, 5 trusted maakhuz )

aahista aahista khanay ko ziyada achi terhan se چباانے se bhi jora jata hai, jo wazan ki behtar bahaali ( 6 trusted source, 7 trusted source ) se bhi jura sun-hwa hai .

lehaza, sirf sust khanay aur ziyada baar chabana, aap ziyada kha jane aur ziyada wazan uthany ke –apne khatrah ko kam kar saktay hain .

2. anaaj ki poori roti ka intikhab karen - behtar nahi hai

riwayati behtar anaaj ki roti ki jagah poori anaaj ki roti ka intikhab karkay aap aasani se apni ghiza ko thora sa sehat bakhash bana satke hain .

behtar اناجوں ke barkhilaf, jo sehat ke bohat se masail se munsalik hain, sara anaaj mukhtalif qisam ke sehat se mutaliq fawaid se munsalik hota hai, jis mein type 2 diabities, dil ki bemari aur cancer ka khatrah kam hota hai. 11 qabil aitbaar maakhuz ) .

woh fibre, bi vitamins aur mutadid madniyaat jaisay zank, iron, mignishim aur مینگنیج ka aik acha zareya bhi hain .

poori anaaj ki roti ki bohat saari kasmain dastyab hain, aur un mein se bohat se behtar roti se behtar zayega bhi letay hain .

is baat ko yakeeni bananay ke l- just label ko zaroor parheen ke aap ki roti sirf poooray anaaj ke sath bani hai, nah ke poooray aur behtar اناجوں ka murakkab. yeh bhi behtar hai ke roti mein sara beej ya anaaj ho .

3. apni ghiza mein yonani dahi shaamil karen

yonani dahi ( ya yonani tarz ka dahi ) baqaida dahi se ziyada gaarha aur کریمیر hota hai .

doodh ka pani daar hissa hai. aakhri nateeja aik dahi hai jo mustaqil dahi se charbi aur protein mein ziyada hota hai .

dar haqeeqat, is mein baqaidagi se dahi ki aik hi miqdaar mein paye jane walay protein ki miqdaar se teen gina tak, ya 9 gram fi 100 gram ( 12 trusted source, 13 ) par mushtamil hai .

protein ka aik acha zareya khanay se aap ko apni bhook ko sambhalay aur majmoi tor par kam calorie khanay mein madad millti hai .

mazeed bar-aan, chunkay yonani dahi dabao para hai, lehaza is mein baqaidagi se dahi ke muqablay mein kam کاربس aur لییکٹوز shaamil hain, jo un logon ke liye mozoon banatay hain jo kam کارب ghiza ki pairwi karte hain ya لییکٹوز Adam bardasht ka shikaar hain .

protein aur ghizai ajzaa ki bhaari khoraak ke l- sn kuch namkeen ya baqaida dahi ki aqsam ko yonani dahi ke sath tabdeel karen .

zara ghair zayega mand aqsam ko muntakhib karne ko yakeeni banayen, kyunkay zayega izafi cheeni aur deegar ghair sehat bakhash ajzaa se bhar sakta hai .

روبیکن project ke zareya taqwiyat Yafta

4. fehrist ke baghair kharidari nah karen

jab aap grocery shopping par jatay hain to mulazmat ke l- two do ahem hikmat e amli hain : waqt se pehlay apni shopping list banayen aur bhukay store par nah jayen .

nah jan-nay se aap ko matlooba kharidari ki zaroorat hoti hai, jabkay bhook aap ke jazbaat ko mazeed barha sakti hai .

is baat ko yakeeni bananay ke liye ke aap apni khwahisaat ko qubool nah karen, agay ki mansoobah bandi karen aur jo aap ki zaroorat hai usay pehlay likh den .

aisa karkay aur apni fehrist se wabasta rehne se, aap nah sirf sehat mand ashya khareedain ge balkay paisa bhi bachayen ge aur ghar ke aas paas sehat mand khanay peenay ki cheeze bhi hon gi .

5. anday khayen, ترجیحا nashtay mein

anday na qabil yaqeen had tak sayhat mand hain, khaas tor par agar aap inhen subah khatay hain .

woh aala miyaar ke protein aur bohat se zaroori ghizai ajza se malaa maal hain jo logon ko aksar nahi mil paate hain, jaisay cholean .

jab terhan terhan ke calorie se milnay wali break fasts ka mawazna karne walay mtalaat ko dekhen to, anday oopar atay hain .

subah anday khanay se poooray pan ke jazbaat barh jatay hain. is se logon ko aglay 36 ghanton mein kam calorie ka istemaal karne ki wajah dikhayi gayi hai, jo wazan mein kami ke liye kaafi madadgaar saabit ho saktay hain ( 16 trusted source, 17 trusted source, 18 trusted source ) sayhat mand aur tandrost nojawan mardon mein honay wali aik tehqeeq mein bataya gaya hai ke anaaj ki wajah se anaaj ya کروسینٹس ( 19 trusted maakhuz ) par mushtamil nashta ke muqablay mein numaya tor par ziyada پرپورنٹی, kam bhook aur khanay ki kam khwahish hoti hai .

dar haqeeqat, nashtay mein anday lainay walay mardon ne dopehar ke khanay aur raat ke khanay ke بفٹس mein khud bakhud 270–470 kam calorie kha li, un logon ke muqablay mein jo dosray nashta khatay thay .

lehaza, sirf anday ke sath –apne mojooda nashtay ki jagah lainay se aap ki sehat ke l- major barray fawaid ho saktay hain .

6. –apne protein ki miqdaar mein izafah karen

protein ko aksar ghizai ajzaa ka badshah kaha jata hai, aur aisa lagta hai ke is mein kuch super power bhi mojood hain .

aap ki bhook aur trpti hormone ko mutasir karne ki salahiyat ki wajah se, yeh میکروانٹریٹ ( 20 trusted source, 21 trusted source ) ki sab se ziyada bharti hai .

aik tehqeeq mein bataya gaya hai ke sirf 15 from se 30 30 calorie tak protein ki miqdaar mein izafah honay se logon ko rozana 441 kam calorie khanay ki zaroorat hoti hai, baghair un ki intake ( 22 trusted maakhuz ) par fa-aal tor par pabandi aed ki gayi .

aur kya hai, protein aap ko pathon mein barray pemanay par barqarar rakhnay mein madad karta hai, jo aap ke تحول ki sharah tay karta hai. aik aala protein ki miqdaar se aap rozana 80–100 jalti hui calorie ki tadaad mein izafah kar saktay hain ( 23 trusted source, 24 trusted maakhuz ) ye khaas tor par pathon ke barray pemanay par honay walay nuqsaan ko roknay ke liye ahem hai jo wazan mein kami ke douran ho sakta hai aur aap ki Umar ke tor par ( 25 trusted source, 26 trusted source ) .

har khanay aur nashtay mein protein ka zareya shaamil karne ka iradah karen. is se aap ko lambay arsay tak bharpoor mehsoos karne mein madad miley gi, khwahisaat ko roknay mein aur aap ko zaroorat se ziyada khanay ka imkaan kam hojaye ga .

protein ke achay zaraye mein doodh ki masnoaat, giri daar meway, moong phali makhan, anday, phalian aur dubli patli gosht shaamil hain .

7. kaafi pani piinaa

kaafi pani piinaa aap ki sehat ke liye ahem hai .

bohat saaray mtalaat se pata chalta hai ke peenay ke pani se wazan mein kami, wazan ki bahaali aur yahan tak ke aap rozana julne wali calorie ki tadaad mein qadray izafah kar saktay hain ( 27 trusted source, 28 qabil aitbaar maakhuz, 29 qabil aitbaar zareya ) mtalaat se yeh bhi pata chalta hai ke khanay se pehlay pani peenay se darmiyani Umar aur barri Umar ke balighon ( 28 trusted source, 30 trusted maakhuz ) mein khanay ke douran bhook aur calorie ki miqdaar ko kam kya ja sakta hai .

is ne kaha ke, sab se ahem cheez deegar mashrobat ki bajaye pani piinaa hai. is se aap ki sugar aur calorie ki miqdaar mein taizi se kami waqay hosakti hai ( 31 trusted source, 32 trusted source, 33 trusted source ) .

ziyada tar pani peenay walay afraad ko dosray mashrobat peenay walon ke muqablay mein, ostan 200, har din 200 kam calorie istemaal karte dekhaya gaya hai ( 34 trusted source, 35 trusted maakhuz )

8. peesnay ya bhon-nay ke bajaye بناؤ ya wrost karen

jis terhan se aap khana tayyar karte hain is se aap ki sehat par is ke asraat bohat taizi se badal satke hain .

gosht aur machhli ki tayari ke liye gerling, برائلنگ, karahi aur gehri frying yeh sabhi mashhoor tareeqay hain taham, un qisam ke khana pakanay ke tareeqon ke douran, mutadid mumkina tor par zahreeley murakabat tashkeel paye jatay hain, jaisay پولیسیکلک ارومائٹ hydro carbon ( pahs ), aala darjay ki گلائیکشن and numeral ( ages ) aur ہیٹروسائکل امائنز ( hcas ) ( 36 trusted maakhuz ) .

yeh tamam murakabat kayi bimarion se munsalik ho chukay hain, jin mein cancer aur dil ki bemari bhi shaamil hai ( 37 trusted source, 38 trusted source, 39 trusted source, 40 trusted source ) .

sehat mand khana pakanay ke tareeqon mein backing, برائلنگ, ubalna, aahista khana pakana, ghair qanooni shikaar, dabao khana pakana, steve aur سوس ویڈی shaamil hain .

yeh tareeqay un nuqsaan da murakabat ki tashkeel ko farogh nahi dete hain aur is terhan aap ke khanay ko sehat mand banatay hain ( 41 trusted source, 42 trusted source, 43 trusted source, 44 trusted source ) .

bahar haal, yeh kehnay ke liye kuch nahi hai ke aap kabhi kabhar girl ya gehri bhuvan se lutaf andoz nahi ho saktay, lekin un tareeqon ko kam istemaal karne ki koshish karen .

9. omega 3 aur vitamin d سپلیمنٹس len

herat angaiz tadaad mein logon mein vitamin d ki kami hai jis mein Amrici abadi ka 42٪ ( 45 trusted source, 46 trusted source ) bhi shaamil hai .

vitamin d aik charbi گھلنشیل vitamin hai jo hadion ki sehat aur aap ke mdafati nizaam ke munasib kaam ke liye bohat ahem hai. dar haqeeqat, aap ke jism ke har khaliye mein vitamin d ke liye aik رسیپٹر hota hai, jo is ki ahmiyat ki nishandahi karta hai ( 47 trusted source, 48 trusted source, 49 trusted source ) .

vitamin d bohat kam khaano mein paaya jata hai, lekin fatty samandari ghiza aam tor par sab se ziyada miqdaar par mushtamil hoti hai .

ومیگا 3 fatty acid aik aur aam ghizaiyat se bharpoor ghizaiyat hain jo fatty samandari ghiza mein paaya jata hai. un ke jism mein bohat se ahem kirdaar hain, Bashmole soojan ko kam karna, dil ki sehat ko barqarar rakhna aur dimaghi function ko farogh dena ( 50 trusted source, 51 trusted source, 52 trusted source, 53 trusted source ) .

maghribi ghiza aam tor par omega 6 fatty acid mein bohat ziyada hoti hai, jo soozish ko farogh deti hai aur bohat si daimi bimarion ( 54 trusted maakhuz ) se wabasta hai .

ومیگا 3s is soozish se larnay aur jism ko aik mutawazan haalat mein rakhnay mein madad karta hai ( 55 trusted maakhuz )

agar aap fatty samandari ghiza baqaidagi se nahi khatay hain to, aap ko aik zameema lainay par ghhor karna chahiye. ومیگا 3s aur vitamin d aksar aik zameema mein mil satke hain .

10. –apne pasandeeda" fast food" ristoran ko tabdeel karen

khanay mein غیرصحت mand khanay shaamil nahi hain .

sehat mand ikhtiyarat walay –apne pasandeeda fast food ristoran mein" up grade" karne par ghhor karen .

bohat saaray sayhat mand fast food ristoran aur فیوژن kitcehn mazedar aur sayhat mand khana paish karte hain .

woh aap ke pasandeeda bargar ya pizza joint ke l-. behtareen mutabadil ho saktay hain. is ke ilawa, aap yeh khana aam tor par intehai mohazab qeemat par haasil kar saktay hain .

11. kam az kam aik naya sehat mand nuskha fi hafta aazmayen

raat ke khanay ke liye kya khana hai yeh faisla karna mayoosi ka mustaqil sabab ho sakta hai, yahi wajah hai ke bohat se log baar baar aik hi trkibin istemaal karte hain .

imkanaat yeh hain ke aap barson se wohi trkibin auto pilot par pakka rahay hain .

chahay yeh sehat mand hon ya ghair sehat bakhash trkibin, kuch naya karne ki koshish karna hamesha sehat mand hota hai .

hafta mein kam az kam aik baar aik naya sayhat mand nuskha bananay ki koshish karen. yeh aap ke khanay aur ghizai ajzaa ki miqdaar ko tabdeel karsaktha hai aur umeed hai ke aap ke mamool mein nai اور sehat mand trkibin shaamil karen .

mutabadil ke tor par, pasandeeda tarkeeb ka aik sehat mand version bananay ki koshish karen .

12. francesi fraiz par baked aalo ka intikhab karen.

aalo bohat bhar rahay hain aur bohat se bartano ka aik mushtarqa pehlu hai ( 56 trusted maakhuz )

is ne kaha, woh tareeqa jis mein woh barray pemanay par tayyar karte hain un ke sehat ke asraat ka taayun karte hain .

shuru karne walon ke liye, 100 gram seenka sun-hwa aalo 94 calorie par mushtamil hota hai, jabkay isi miqdaar mein francesi fry teen gina se ziyada ya 319 calorie ( 57, 58 ) par mushtamil hoti hai .

mazeed bar-aan, gehri tali hui French fraiz aam tor par الڈہائڈس aur trans charbi jaisay nuqsaan da murakabat par mushtamil hoti hai ( 59 trusted source, 60 trusted source ) .

–apne francesi فرائیوں ko baked ya ublay hue aalo se tabdeel karna calorie ko منڈانے aur un nuqsaan da murakabat se bachney ka aik bohat acha tareeqa hai .

health line risors

hamari muft 3 salawon wali ڈایٹ quiz len

hamara muft tashkhees aap ke liye 3 taiz sawalaat ke jawabaat ki bunyaad par behtareen ghiza ka darja rakhta hai .

13. pehlay –apne green khao

is baat ka yaqeen karne ka aik acha tareeqa hai ke aap apni sabzian khayen .

aisa karne se, aap ہنگریسٹ honay ke imkaan par apni sabzian khatam kar dein ge aur khanay ke deegar hissay, shayad kam sehat mand, kam khanay ko tayyar hon ge .

is ke nateejay mein aap ko majmoi tor par kam aur sehat bakhash calorie khanay ka khadsha ho sakta hai, jis ke nateejay mein wazan mein kami waqay hosakti hai .

mazeed yeh ke کارب se bharpoor khanay se pehlay sabzian khanay se blood sugar ki satah par faida mand asraat muratab hue hain .

yeh is raftaar ko ghata deta hai jis mein کارب khoon ke dhaaray mein jazb ho jatay hain aur diabities walay afraad mein blood sugar ke qaleel aur taweel mudti control mein faida utha satke hain ( 61 trusted maakhuz, 62 qabil aitbaar maakhuz ) .

14. inhen peenay ke bajaye –apne phal khayen

phal bohat sehat mand hotay hain. woh pani, fibre, vitamin aur anti oxident se lde hain .

mtalaat ne baar baar phal khanay ko mutadid bimarion ke kam khatray se jor diya hai, jaisay dil ki bemari, diabities aur cancer ( t 63 trusted source, t 64 trusted source ) .

chunkay phalon mein fibre aur poudoun ke mukhtalif murakabat hotay hain, lehaza un ki shukar aam tor par bohat aahista aahista hazem hojati hain aur blood sugar ki satah mein barray pemanay par izafah nahi hota hai .

taham, phalon ke ras par bhi yahi baat laago nahi hoti hai .

bohat se phalon ke juice asli phalon se bhi nahi banaye jatay hain, balkay tawajah aur cheeni rakhtay hain. yahan tak ke un mein sugar soft drink ( 65, 66 ) ki had tak cheeni bhi hosakti hai 

yahan tak ke asli phalon ke juice mein bhi poooray phalon ke zareya fraham kardah resha aur chaba muzahmat ki kami hoti hai. is se phalon ka ras aap ke blood sugar ki satah ko berhata hai .

yeh aik hi nashist mein bohat ziyada istemaal karna bhi aasaan bana deta hai ( 67 qabil aitbaar maakhuz )

15. ziyada baar ghar par khana pakana

khanay ki bajaye ziyada tar raat ghar par khana pakanay ki aadat daalnay ki koshish karen .

aik to, yeh aap ke budget mein aasaan hai .

dosra, –apne aap ko khana pakanay se, aap ko pata chal jaye ga ke is mein kya hai.

 aap ko kisi bhi posheeda ghair sehat mand ya aala calorie ajzaa ke baray mein taajjub karne ki zaroorat nahi hai .

neez, barri srong pakatay hue, aap ke paas aglay din ke liye bacha bacha bacha bhi hoga, is ke baad aap bhi sayhat mand khana yakeeni banayen ge .

aakhir-kaar, ghar mein khana pakanay se ziyada wazan bherne ke khatray ko kam karne ke liye dekhaya gaya hai, khaas tor par bachon mein ( 68 trusted source, 69 trusted source ) .

16. ziyada fa-aal banin

achi taghzia aur werzish aksar aapas mein mil jati hai .

werzish aap ke mizaaj ko behtar bananay ke l- shown dikhayi deti hai, neez afsurdagi, iztiraab aur tanao ke ehsasat ko kam karna ( 70 qabil aitbaar maakhuz, 71 qabil aitbaar maakhuz, 72 qabil aitbaar maakhuz ) .

yeh ain woh ehsasat hain jo ziyada tar mumkina tor par jazbati aur ajeeb ghiza ( 73 qabil aitbaar maakhuz, 74 qabil aitbaar maakhuz, 75 qabil aitbaar maakhuz ) mein ahem kirdaar ada karte hain .

–apne pathon aur hadion ko mazboot bananay ke ilawa, werzish aap ko wazan kam karne, tawanai ki satah ko badhaane, daimi bimarion ke khatray ko kam karne aur apni neend ko behtar bananay mein madad mil sakti hai ( 76 76 trusted maakhuz, source 77 trusted maakhuz, tr qabil aitbaar zareya )

har din aitdaal se le kar taiz shiddat ke تقریبا-30 minute tak mashq karne ka iradah karen, ya jab bhi mumkin ho to seedhay seedhiyan lagen aur mukhtasir sair par jayen .

17. –apne sugar mashrobat ko sugar free ya chamakate pani se tabdeel karen

mumkin hai ke sabzion ki mashrobat aap ko peenay wali ghair sehat mand cheez ho .

woh maya sugar se lde hain, jo mutadid bimarion se munsalik hain, jin mein dil ki bemari, motapa aur type 2 diabities shaamil hain ( 79 trusted source, 80 trusted source ) .

neez, aap ka dimagh jis terhan thos calorie ka indraaj karta hai isi terhan maya calorie ko register nahi karta hai. is ka matlab hai ke aap jo bhi calories pi rahay hain is ki talaafi aap koi bhi kam kha kar nahi karte hain ( 81 trusted source, 82 trusted source )

aik 17 آونس ( 500 mili ) shukar sodda mein taqreeban 210 calorie hosakti hai .

–apne sugar ke mashrobat ko cheeni ke baghair mutabadil mutabadil se tabdeel karne ki koshish karen ya phir bhi chupkay ya taiz pani ka intikhab karen .

aisa karne se aap izafi calorie munqita kar dein ge aur aap ki ziyada cheeni aur calorie ki miqdaar mein kami waqay hogi .

18." diet" foods se daur rahen

naam Nihaad " ghiza khanay" bohat dhoka dahi ho saktay hain .

un mein aam tor par un ki charbi ki miqdaar mein dramayi kami waqay hoti hai aur un par aksar" charbi se pak," " kam charbi "," charbi se kam" ya" kam calorie" ka label laga hota hai .

taham, khoye hue zayega aur saakht ki talaafi karne ke liye jo charbi muhayya karti hai, cheeni aur deegar ajzaa aksar shaamil kardiye jatay hain .

lehaza, bohat se ghiza ke khanay mein ziyada cheeni aur baaz auqaat un ki bharpoor charbi ke hum mansab ( 83 trusted maakhuz ) se ziyada calorie hoti hai .

is ke bajaye, phalon aur sabzion jaisay poori ghiza ka intikhab karen .

19. achi raat ki neend haasil karen

achi neend ki ahmiyat ko brhhawa nahi diya ja sakta .

neend se mahroom rehne se bhook ke zaabtay mein khlal parta hai, aksar bhook mein izafah hota hai, jis ke nateejay mein calorie ki miqdaar aur wazan mein izafah hota hai ( t 84 qabil aitbaar maakhuz, t 85 qabil aitbaar zareya, source 86 qabil aitbaar maakhuz ) .

dar haqeeqat, jo log bohat kam sotay hain un mein wazan kam hojata hai jo kaafi neend letay hain ( 87, 88 trusted maakhuz ) .

neend se mahroom rehne se hirasati, pidavri, athletic karkardagi, glucose metabolism aur mdafati function par bhi manfi assar parta hai ( 89 trusted source, 90 trusted source, 91 trusted source, 92 trust source ) .

mazeed yeh ke is se aap ko kayi bimarion ka khatrah barh jata hai, Bashmole soozish ki bimarion aur dil ki bemari ( 93 93 qabil aitbaar maakhuz ) .

lehaza, yeh zaroori hai ke munasib miqdaar mein neend haasil karne ki koshish ki jaye, ترجیحا aik chakkar mein .

20. siwaye hue logon ki bajaye taaza berry khayen

berry bohat sayhat mand aur ghizai ajzaa, fibre aur anti oxident se bharay hain .

agarchay tamam aqsam nisbatan healthy sayhat mand hain, lekin khushk kasmain calorie aur sugar ka ziyada murtakiz zareya hain, chunkay sara pani hata diya gaya hai .

taaza ya munjamad bair ko paish karne walay aik 3. 5 آونس ( 100 gram ) mein 32 se 35 calorie hoti hai, jabkay khushk strawberry ki 3. 5 آونس mein kal 396 calorie hoti hai ( 94, 95 trusted source ) .

khushk kasmain bhi aksar cheeni ke sath ihata karti hain, cheeni mein mazeed izafah hota hai .

taaza aqsam ka intikhab karte hue, aap ko aik bohat raseeli snack miley gi jo cheeni mein kam aur calorie mein bohat kam hai .

21. chips ke bajaye پاپکارن khayen

yeh herat ki baat hai ke پاپکارن aik sara anaaj hai jo ghizai ajzaa aur fibre se lais hai .

sun-hwa se chalne walay پاپکارن ko paish karne walay aik 3. 5 oons ( 100 gram ) mein 387 calorie aur 15 gram fibre hota hai, jabkay isi miqdaar mein chips mein ga calorie hoti hai aur sirf 4 gram resha ( 96 ) hota hai .

ghizaiyat se bharpoor ghiza sehat se mutaliq fawaid se munsalik hai, jaisay soozish aur dil ki bemari ka khatrah kam hojata hai ( t 97 qabil aitbaar zareya, t 98 qabil aitbaar zareya )

sayhat mand پاپکارن ke l- home, ghar par hi apna paap corn bananay ki koshish karen ( مائکروویو paap corn ki aqsam nahi ) ya sun-hwa پاپڈ paap corn khareedain .

bohat saari tijarti kasmain apna پاپکارن charbi, cheeni aur namak ke sath tayyar karti hain, jis se yeh aalo ke chips se ziyada sehat bakhash nahi hoti hai .

22. sehat mand telon ka intikhab karen

bad qismati se, intehai pross shuda beej aur sabzion ka tail guzashta chand dahaiyo se gharelo ka markaz ban gaya hai .

misalon mein soya bain, roi, Sooraj makhi aur canolla tail shaamil hain .

yeh tail intehai pross shuda aur omega 6 fatty acid mein ziyada hain, lekin omega 3s mein kami hai .

omega 6 se ومیگا 3 ka tanasub soozish ka baais bantaa hai aur daimi bimarion, jaisay dil ki bemari, cancer, آسٹیوپوروسس aur آٹومیمون amraaz ( 99 trusted source, 100 trusted source ) se munsalik hota hai .

sehat mand mtbadlon ke l- these un ghair sehat bakhash telon ko tabdeel karen, jaisay izafi kanwari Zaitoon ka tail, ایوکاڈو oil ya nariyal ka tail .

23. choti choti paleton se khayen

yeh saabit sun-hwa hai ke aap ke khanay ke khanay ka size is baat par assar andaaz kar sakta hai ke aap kitna khatay hain .

aik barri plate mein se khanay se aap ka hissa chhota nazar aasakta hai, jabkay choti plate mein se khanay se yeh aur ziyada nazar aata hai ( 101 trusted maakhuz ) .

mtalaat ne is ki taied ki hai aur yeh zahir kya hai ke jab log kisi barray pyaale mein ya kisi barri plate mein ( 102 trusted source, 103 trusted maakhuz ) par khana paish kya jata hai to log ziyada se ziyada 30 feesad khanay ka rujhan rakhtay hain .

neez, agar aap ko yeh ehsas nahi hota hai ke aap mamool se ziyada kha rahay hain to, aap aglay khanay mein kam khanay se muawza nahi den ge ( 104 trusted source, 105 trusted source ) .

chhootey dinner bartan se kha kar, aap –apne dimagh ko yeh sochnay par majboor kar saktay hain ke aap ziyada kha rahay hain, aur –apne aap ko ziyada khanay ka imkaan kam kardete hain .

24. slide dressing side par karo

kisi ristoran mein salad ka order dainay ke qabil hokar kuch maqamat ke l-. yeh aik bohat barri kamyabi hai .

taham, aap ki koshishen wahan khatam nahi honi chahiye. kuch salad ziyada calorie wali ڈریسنگس mein daba rahay hain, jis se meino ( 106 ) ki deegar ashya ke muqablay mein salad ziyada calorie mein bhi ho sakta hai .

pehlu par dressing ke liye puchhte hue hissay ke size ko control karna bohat aasaan hojata hai aur isi wajah se aap jis calorie ka istemaal karte hain .

25. aap kaafi ko pi lo

kaafi, jo duniya ke mashhoor mashrobat mein se aik hai, bohat sehat bakhash hai .

dar haqeeqat, yeh anti oxident ka aik bohat bara zareya hai aur usay bohat se sehat se mutaliq fawaid se munsalik kya gaya hai, jaisay diabities, zehni zawaal aur jigar ki bemari ka kam khatrah ( 107 trusted source, 108 trusted source, 109 ) .

taham, kaafi ki bohat saari tijarti qasmon mein bohat saaray izafi ajzaa shaamil hain, jaisay cheeni, sharbat, heavy kareem, meethay aur doodh. un mein se bohat se mashrobat amli tor par aik cupp mein meethi hain .

un aqsam ko jaldi se piinaa kaafi ke tamam sehat se mutaliq fawaid ki nifi karta hai aur is ke bajaye dhair saari napasandeedah calorie aur cheeni mein izafah hota hai .

is ke bajaye, apni kaafi ko siyah peenay ki koshish karen ya thori miqdaar mein doodh ya kareem shaamil karen aur usay meetha karne se bachchen .

neechay ki lakeer

apni ghiza ko mukammal tor par aik hi waqt mein over hall karna tabahi ka aik nuskha saabit ho sakta hai .

is ke bajaye, apni ghiza ko sehat mand bananay ke l- this is mazmoon mein kuch choti choti tabdeelian shaamil karne ki koshish karen .

un mein se kuch nakaat aap ko –apne portion ke size ko maqool rakhnay mein madad fraham karen ge, jabkay deegar aap ko ghizai ajzaa shaamil karne ya kisi nai cheez ko apnane mein madad karen ge .

aap ki aadaat mein zabardast tabdeeli laaye baghair, un ka aik sath mil kar, aap ki majmoi ghiza ko sehat mand aur ziyada paidaar bananay mein un ka bara assar parre ga .