दुबले -पतले लोग 15 दिन में बढ़ाये वजन (Weight)



INTRODUCTION:-


Namaste! Aaj ke iss article mein hum baat karenge ki weight ( wajan) kaise badhaye...
To pahale jaan len ki underweight kya hota hai aur kisi ko kam vajan kyon nahin hona chaahie aapaka BMI  kam hona saamaany se kam hona.


BMI ka matalab hai body maas leval kam karana yah BMI kaam se kaam vajan aur height se pata chalata hai BMI phormoola BMI = kg / m2 BMI ko isiliye calculate kiya jaata hai taaki aap yah pata laga saken ki aap healthy hain aur yah bhi pata chalata hai ki apka wajan kaam karane ki jaroorat hai.


Healthy fat:-


1. Milk se apko kai tarah ke fate carbohydrates or protein milte hai ye ek bahut badhiya source hai vitamins or minerals ka sath hi ismein calcium bhi bharpur matra mein hota hai ismein jo protein hai uske wajah yah ek acchi choice hai un logon ki jo masal badhana chahte hain ek study bata di gai hai ki agar aapko work out ke basd soya product ki jagah koi milk product istemal karte hain to aapko jyada help karega muscle gain mein jo bhi muscle gain ya weight gain karna chahta hai usse apne diet mein milk jarur shamil karna chahiye.


2. Protein shakes protein shak bahut easily or efficiently aapko weight gain karne mein help karta hai protein se tab aur bhi jyada kaam karta hai jab aap use workout ke baad lo lekin aapko fat protein se nahi lena hai kyunki uske bahut sara sugar hota hai or preservative dala gaya hota hai jisse aapka waight gain to badhta hi hai lekin vah bed fact mein bhi count hota hai to aapko dhyan rakhna hai ki frees shake piye.


3.Rice ek cup chawal mein 200 calories hoti hai aur carbohydrate ka bhi ka bhi bahut acha source hai jo ki weight gain karne mein bahut help karta hai lekin rice ke bhi bahut sari varieties hote hain aapko apne diet mein karna hai brown rice ka istemal karna hai na ki white rice ka.


4 Red meat muscle banane aur weight gain karne mein bahut helpful hota hai lucent aur creatin aise hai jo masal mass ko banane mein madad karte hain aur redmi mein yah donon chijen paye jaate.


Hain inmein protein aur fat bhi bharpur matra mein hota hai jo weight gain karne mein promote karta hai fir bhi logon ko advice di jaati hai ki ek limit ke andar hi meet ka istemal karen ek study mein paya gaya hai ki kissa 30 90 saal ki 100 mahilaon ki diet mein duble laal mas ko jodne unhen wajan badhane aur aur 18 poshan tak takat laane mein madad mili.



5. Nuts and nut butter regular nuts khane se acche weight gain mein bahut help milti hai nurse max ke roop mein bahut badhiya hote hain our inhen kisi bhi male ke sath add kiya ja sakta hai yahan tak ki ise salad mein bhi add kar sakte hain raw or dry roastedse bahut jyada hi healthy hote hain aap chahe to inke butter aur oil bhi banaa kar use kar sakte hain lekin inhen mein sirf ek radiant hona chahiye aur vah hai nut baki aur kuch nahi.


6. Whole grain bread aaj kal market mein bahut tarah ke bread a rahe hain jinmen se whole grain bread sabse badhiya hai ismein complex mein carbohydrate hota hai jo ki aapke good fat ko improve karta hai aur kai sare bread mein aalag aalag tarah ke hote hain jisse ismein aur bhi jyada benefit add ho jaate hain.



7. Other foods in sabke alava aur bhi bahut sari chijen hain jo aap apne diet mein shamil rakh sakte hain jisse aapka wajan bade jaise potato corn beans sweet potato dry fruits drak chocolate eggs cheese yogurt.


Creating a weight gain plan:-


Kuch bhi khane se pahle aap consume karenge ek glass pani jismein aap aadha nimbu dalenge aur iske sath aap loge mulethi powder aapko lena hai aadha spoon or ye apko waight gain karne ke liye aapka digestion strong hona jaruri hai isiliye powder jo hai aapka digestive system strong banane ke sath aapka best beauty system strong banaegi.

Aur aapki unity ko bahut achcha karegi first mil jo khani hai aapko 5 khajur do akhrot ek kela banana 150 ml of milk aur yah ek complete min hai jisse ki aapko carbohydrate milega aur protein milega and khajur is the very good anty bol health ke liye bahut achcha hai aur aur akhrot se aapko omega mil jaega per is milk ko khane ka style bata dete hain.

To pahle aap khajur ko chuh karke khaenge uske baad aapko akhrot fir aapko khani hai kela aur aapko upar se dudh pina hai ham yahan apni breakfast ki preparation karna jismein  aapko khane hain do aur aur uske sath sath hamen kha rahe hain kale chane aur aur soybean donon ka waight hai jo 30 30 gram aur dono ko humne over right so kar ke rakha tha aur subah hamen use pressure kukar mein dalkar bail kiya hai aur khane ka tarika testi banaa sakte hain.

Ki ham donon ko soybean ko aur chana ko mix kar lenge aur put pepper salt and squeeze lemon dal ke upar se thoda lemon fish kar le aur isko mix kar le taki yah khane mein thode testi lagenge aur hamara ek healthy breakfast  ho raha hai bus aapko ek bar dhyan rakhni hai ki agar aapko weight badhana hai to aapko to aapko jyada khana padega yah aap dhyan rakhenge.

Exercise and Weight Gain:-

१.Squat :

Squat ke baar me baat kare tho is exercise ko iss tarah karna hai aage seedhe khade ho jaen taaki aapake pair koolhon-chaudaee kee doori par hon apane haathon ko apane koolhon par rakhen aur apane pet kee maansapeshiyon ko phleks karen keval apane pairon ka upayog karake apane aap ko neeche karana shuroo karen, jaise ki aap baithane vaale hain, aur tab tak baithane kee sthiti mein aa jaen jab tak ki aapakee jaanghen jameen ke samanantar na ho jaye.

2. Lunge :

lunge ek shareer pratirodh vyaayaam hai jo pair kee maansapeshiyon par kaam karata hai.

Vishesh roop se, lunge quadriceps aur janagh mein hamstring kee maansapeshiyon, nitamb mein glootiyal maansapeshiyon aur kuchh had tak nichale pair kee maansapeshiyon ko lakshit karata hai.

3.Push-up :

How do push-up :-

● Sabse pahale plank ke position (High plank position position) mein aye.

● Dono pairon ka vajan ghataate hain aur unhen samaan roop se rakhate hain.

● Apanee donon hatheliyon ko thik dono kandho ke niche rakhen.

● Isake baad gardan ko seedha karate hue saamane dekhen.

● Ab kandhon ko kholen or chhaattee ko jameen kee taraf laye.

Push-up mistakais: push-up ek behatareen vyaayaam hai, jise aap kabhi bhi aur kahi bhi kar sakate hain. lekin kya aap jaanate hain ki ek jara see galti aapake kamar ke lie abhishaap ban sakatee hai.

Galat tarike se push-up karne ke baad apke muhh se shirf ek hee baat nikalegi- kamar toot rahi hai. kyonki galat tareeke se push-up karne par kamar aur claint ke lie kuchh bhee sambhav nahin hai.

Ab hum baat karte hai push-up karne ke fayde.

Push-ap kya hai? Push-ap ek bodyweight exercise hai, jo ek saath aapke kai saare masals ko apnatee hai. Push-up vyaayaam karane se shareer ke lie bahut saare laabh hote hain.

● Shareer ka uparr bhaag takatwar ban jaata hain.

● Kor masals majaboot hote hain.

● Khel me performance sudharte hain.

● Stamina badhte hain.

● Haddiyaan majboot bante hain.

● Push-up karne se metabolism tej hota hai.


4. Pull-up :-

Pul-up ek uppar shareer shakti vyaayaam hai. pul-up ek band-shrrnkhala aandolan hai jahaan shareer ko haathon se nilambit kiya jaata hai ek baar ya any kaaryaanvayan ko aamataur par kandhe-chaudaee se adhik dooree par pakada jaata hai, aur upar kheencha jaata hai. jaise hee aisa hota hai, kohanee phleks aur kandhe judate hain aur kohanee ko dhad tak laane ke lie phailate hain.

Pul-uppar shareer kee kai maansapeshiyon ka nirmaan karate hain, jisme laitisimas dorsee, trepeziyas aur baiseps braachee shaamil hain. ek pul-up ko overhand (proneted), ke saath kiya ja sakata hai—jise kabhi-kabhi chin-up—nyootral ya roteting hand pojeeshan kaha jaata hai pul-up ka upayog kuchh sangathanon dvaara fitnees pareekshan ke ek ghatak ke roop mein aur kuchh khelon ke lie condition gatividhi ke roop mein kiya jaata hai.





Conclusion:

Iss article main humne dekha ki weight kaise badhaye or humne ek point diya health fate  usme kai sare point hai.

Us point ka matlab hai ki humme kya kya khana chahiye weight badhane me or exercise and weight gain yani exercise karke weight kaise badhaya humne 4 point diya hai or ha exercise daily kare kyuki body laziness ho jati hai or apko mn nhi karega exercise karne ka isliye in 4 exercise ko daily kare or ha kahi bhi kar sakte hai .

To doston asha hai ki aapko iss artical se weight gain kya hai aur iske upyog se judi sari jankari aapko mil gai hogi. meri hamesha se yahi koshish rahti hai ki hamare article ke jariye aapko diye gaye vishay per puri jankari mil sake taki aapko kahi aur jana na pade is article se koi bhi pareshani ho to aap hamen comment mein bata sakte hain or dosto ko share karna na bhule.


इसी प्रकार की अन्य शिक्षा से जुड़ी जानकारी पाने के लिए जुड़े रहे  Fress Health Tips  पर। 

Dhanyawad



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