Vajan badahane ke Liye Diet Chart

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Vajan badahnen ke liye aapne Bohot se upaaye kiye honge par hum aaj apko esa upaye batane jaa rhe hain jisse aap kuch hi dino me farak mehsoos krne lagage.Aaye aj hum aoko bataege vajan badahne ke liye diet chart me kya kya hona chaiye.

Soda lene se apka weight badta hai par isko lene se apki health par negative effect bhi padta hai.Agar apko vajan badahana hai toh apko Balanced amount me muscle mass or good fat increase karna hai naa ki belly fat ko increase krna hai.

AAj ki is duniya me bhot jaruri hai ki aap acha khana khaaye or achi lifestyle jeeye .AAyein ab jaante hai kese aap apna vajan bada skte hai wo bhi bina health ko kharab kiye.

vajan badhane ke liye diet chart In hindi

Calories jada amount me le

jee han apko utni calories usse jada  leni hai jitna aapki body burn kar ske.Ek Female ko din me 2000 calories ki need hoti hai or men ko din me 2500 calores ki need hoti hai. Apko usse jada leni hai.agar apko vajan badhana hai to apko din me 300 se 500 calories jada leni hogi.

or apko apna weight jada jaldi increse karna hai to apko 700 se 1000 calories jada leni padegi.

Proteins Jada amount me le

Ik asardar tarika weight badahne ka yeh ki apko proteins jada amount me lene hoge.Muscles protein se hi bante hein.protein ke bina extra calories body fat ki trah khtm ho jati hai.

High Protein foods

Fish

egg

meat

Dairy products

Badam

Oats

Cheese

Bread

peanuts

carbohydrate jada le

koshish kare aap din me teen bar wo products le jinme carbohydrate boht jada hoti hai.

vajan badhane ke liye kya khana chahiye

1.Protein shake or protein yukt khana vajan badahne me help karta hai.

2.Agar apko dudh peena pasand hai to apke liye ye best hai aap roj raat ko sone se pehle dudh me shehad dalkar peeye isse apko apna vajan kuch.

3.Vajan badhane ke liye apko thoda boht talla hua bhi khana chaiye jada nai thoda boht hi talla hua khana jese ghee paranthe ,makkhan ,panner etc.

4.Vajan Badahane ke liye apko bajre ki roti,chane ki roti,sabut anaj ki roti ka sevan bhi karna chaiye.

5.Gehu se bne biscuit ,oat meal chapati aadi khani chaiye.

6. apko jada se jada ghee ,chawal ,daale aadi khani chaiye.

7.Vajan badahne ke liye apko haree sabjiya bhi khani chaiye boht jada matra me hari sabjiyo ka sevan kare.

8. Fruit juice bhi apko vajan badahne me help karega.

Vajan badahane ke liye tips in  hindi

1.Khane se pehle paani na peeye

2.khana jada baar kahne ki koshish kare

3.Dudh rojana peeye.

4.Weight gainer shakes ko jada matra me le isse apka weight boht jaldi increase hoga.

5.AGar apko bhookh kam lage ap fir bhi din me 2 ya 3 ghnte ke baad kuch na kuch jarur khaye .

6.Coffe me cream dal kar peeye isse apka vajan jaldi badhega.

7.Din me kam se kam 8 ghtne ki neend le isse apki body healthy rhegi.

8.Proteins or vegetables ko jada matra me le.

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