Follow these diet guidelines to have a healthy body and mind

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Diet aapke skinmaxing, motivationmaxing, heightmaxing, bodymaxing, aur bahut kuch ka raaz ho sakta hai. Sochiye iske bare me. Aapka vikas aapke khaane pine aur aapke karyon ka ek function hai. Isliye, aapko apni khane ki cheezein dhyan se analyze karni chahiye. Diet aapke mewing results ko bhi zyada se zyada maximize karne me madad kar sakti hai


Haan, behtar diet ke bare mein bahut se alag-alag views hai. Lekin, agar aap looksmax karna chahte hain, toh aapko dhyaan rakhna hoga ki aapki body mein kisi bhi micro (jaise vitamins, minerals, etc.) ya macro (jaise protein, fats, carbs) ki kami na ho. Toh shuru krte hai:

For starters, IM (Institute of Medicine) saare nutrients ke liye RDAs (Recommended Dietary Allowances) set karta hai. Unke RDA levels research par based hote hai. Lekin, in research papers ko padh kar apni looksmaxing journey ke liye apne liye sahi diet plan banane mein kaafi mushkil hoti hai. Isme USDA (Department of Agriculture) aur HHS (Department of Health and Human Services) ka role aata hai. Har 5 saal baad, ek group ke best scientists Advisory committee banate hai aur woh systematic reviews, review of existing systematic reviews, aur data analyses karte hai. Phir woh USDA aur HHS ko advisory report submit karte hai. Is lambi process ke antargat, woh ek Dietary Guideline publish karte hai. Dusre shabdo mein, woh saare best knowledge, research aur analysis ko ek aasaan se padhne wale ~100-page guideline mein condense karte hai taaki aapko khud research nahi karna padhe. 2015-2020 Dietary Guideline mein almost sab kuch hai jo aapko pata hona chahiye. Iske alawa, main aapke liye iska summary bhi kar dunga taki aapko padhne ki zarurat na ho.


1) Calories:


Kya aap weight gain ya weight loss karne ki koshish kar rahe hai? Sirf aapke calorie consumption par hi iska asar padega. Period. Aap is baat ko samajhne ki koshish kar sakte hai ki aap kitne calories consume karte hai. Aap (myFitnessPal) jaise apps ka use kar sakte hai khane ko track karne ke liye. Ye app bilkul free hai aur bahut hi easy to use hai. Isme barcode scanners aur bahut saare khane ki database hai jisse aap pick kar sakte hai. Ye app aapke consume kiye nutrients ki sankhya track karega, RDAs ke base par aapki needs ko satisfy kar raha hai ya nahi, aur aapki weight ko log karne ka mauka deta hai. Aapka weight gain ya weight loss aapke excess ya deficient calories par based hai jo aap din ke end tak consume karte hai. Jaise ki agar aapne 2400 calories khaye aur 2000 calories burn kiye, toh wo extra 400 calories fat ke roop mein store ho jaayenge. Toh aapko kitne calories consume karne chahiye? Is baat ko batana kaafi mushkil hai.

Aapko apna BMR (Basal Metabolic Rate) nikalna hoga. Yeh hai ki aap 24 ghante mein kitne calories burn karte hai agar aap sirf baith kar kuch bhi na kare. Phir aap apne activity levels aur desired weight ke base par apne calorie count set kar sakte hai. Aap is calculator ka upyog kar sakte hai jisse aapko yeh sab kuch karne mein help mil jayegi.

2) Food


2015-2020 Dietary guideline mein, ve aapko har poshak tatva ke lie important cups, ounces, tablespoons aadi ki sankhya dene ka sujhav dete hain. Yahaan teen mukhya aahaar niyamon se chunav kar sakte hain (Basic US-style, Mediterranean, aur Vegetarian). Chaliye US-style aahaar par dhyan kendrit karte hain. 2015-2020Dietary Guideline, ke page number 80 mein, unhone aapke desired calorie level ke adhaar par sabhi sujhavon ki ek soochi taiyar ki hai. Jaise, yadi aap 2600 calorie lena chahte hain aur apne sabhi poshak tatvon ke RDAs ko poora karna chahte hain, to aapko khana chahiye: 3.5 cups sabjiyon ka, 2 cups phalon ka, 9 ounces anaaj ka, 3 cups doodh ke padarth ka, 6.5 ounces protein yukt bhojan ka aur 34g tel ka upyog. Kuchh sujhav aur bhi alag-alag khadya samooh ke anusaar vibhajit kiye jaate hain. Isase aap apne pasand ke khadya padarthon ko chun sakte hain jabki yah bhi dhyan mein rakhte hue ki aapke sabhi poshak tatv poore ho. Saath hi, yadi aap myFitnessPal se apana poshak tatva ka anuman rakhte hain to aap yah bhi confirm kar sakte hain ki aapke sabhi poshak tatv poore ho rahe hain.


Step 3) Staying Healthy (Optional):



Agar aap swasth rahna chahte hain, to aap niche options mein diye gaye main points ka palan kar sakte hain

  • Consume less than 10 percent of calories per day from added sugars
  • Consume less than 10 percent of calories per day from saturated fats
  • Consume less than 2300 mg per day of Sodium
  • Limit Alcohol up to two drinks per day for men and one for women
Step 4) Bodybuilding:
RDAs aam insaan ke liye hote hai. Agar aap bodybuilding kar rahe ho, toh aapko bahut saara protein lena hoga. Protein ke liye RDAs ko ignore karo aur instead 0.6 gram per pound body weight se jyaada protein khaao. Agar aapka weight 150 lbs hai, toh har din 80 g se zyaada protein khaao (jo ki step 1 mein set kiye gaye calories ke andar hai). Bodybuilding supplements ke liye, National Institute of Health ne uspe research ki hai. Is NIH website par aapko sab kuch mil jaayega jo aapko lena chahiye. Basically, sirf protein powder aur Creatine, aur pre-workout ke liye citrulline malate le lo.

Agar aap ek sahi diet ka palan karte hain, to iske kai positive effects hote hain. Kuch unmein se main yahaan bata raha hoon: Agar aap dopahar ke samay thakan ya din ke kisi bhi samay achanak thakan mehsus karte hain, to yah aapke diet se ho sakta hai. Agar aap bahut adhik shuddh carbs ka sevan karte hain, to yah aapke insulin star ko bigaad sakta hai. Isase bachne ke liye, poore gehun ke carbs ka sevan karen. Lambe samay tak yeh lene se , aap ko diabetes ya kai tarah ke cancer hone ke kam chances hoti hai.

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