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Apne dimaag ko sehatmand kaise banaya jaye? Ek achhi shuruaat yeh hai ke hum jo kuch bhi khate hain uska tajziya karein.
Is baat ko yaqini banate huye ke hum sahih vitamins ka istemal karte hain, mutawazan ghiza ko barqarar rakhna jism ke munasib tareeqay se kaam karne aur dimaag ke ilm hasil karne ki salahiyat ke zawaal ko rokne ke liye zaroori hai.
Yeh baat qabil-e-ghor hai ke America ki National Library of Medicine ki tafsilat ke mutabiq ‘khaliya ke aam kaam, nash-o-numa aur taraqqi ke liye 13 vitamins zaroori hain.’
Waise toh vitamins qudrati tor par khanay mein paye jate hain, is liye yeh zaroori hai ke hum yeh jaanain ke humein kon kon si khoraak nosh karni chahiye.
Harvard University School of Medicine ki ghizai maahir nafsiyaat, Uma Naidoo BBC Mundo ko batati hain ke aapke dimaag ki sehat ka raaz yeh hai ke ‘aap kya nosh karte hain aur iske intikhab karne ki aapke paas taqat hai.’
Dr. Naidoo ‘This is Your Brain on Food’ ke unwan se likhi gayi ek kitaab ki musannifa hain. Yeh kitaab un khano ke bare mein ek guide hai jo aap apni dimaghi sehat ke liye khaa sakte hain, kaun si ghiza aapke dimaag ke liye sabse zyada nuqsan deh hai aur jin se aapko parheiz karna chahiye.
Maahireen ke nazdeek humare dimaag ko jawan aur sehatmand rakhne ke liye ek aham cheez vitamins hain.
Yahan hum ghizai maahir nafsiyaat se ki gayi guftagu ka nichod pesh karte hain.
Humare dimaag ko burhape se bachane ke liye behtareen vitamins kya hain?
Iske ilawa bhi kai vitamins hain aur in mein se har ek ka dimaag ke liye ek aham kaam hota hai.
Vitamin B hi sabse zyada aham kyun? Is mein kya khaas baat hai?
B Vitamins ki 8 qisamain hain. Vitamin B-1 bunyadi khaliyoun ke afaal aur mukhtalif ghizai ajza ke metabolism ke sath humein taqat hasil karne mein madad karta hai.
Vitamin B-1 ki kam satah, ilm hasil karne ki salahiyat ko kamzor karne ke sath sath jism mein dusre masail ka sabab bhi ban sakti hai.
Vitamin B-12 khoon ke surkh khaliyoun aur DNA ki tashkeel ke liye zaroori hai lekin yeh asabi nizaam ki nash-o-numa aur iske kaam ko bhi support karta hai.
Yeh dimaag ki nash-o-numa ke liye aur bhi zyada mukhtasir cheezein karta hai jaise homocysteine ko todne mein madad karna, jo ke dil ko nuqsan pohnchane wala protein hai aur jo dementia ki kisi shakal ka sabab bhi ban sakta hai.
Vitamin B-9 jo folic acid hai, neurotransmitter function aur dimaghi sehat mein madad karta hai. DNA ki tashkeel mein taawon karta hai aur massam daar khaliyoun ke andar ke zeher ko kam karne ke liye mo’asir hai.
Folic acid ki kam satah nakhush mizaj se judi hui hai. Lihaza sirf sabz patton wali sabziyan khane se, jo aksar qudrati Vitamin B-9 folic acid se bharpoor hoti hain, aapka mood aur jazbati sehat barqarar rehti hai.
Yeh B Vitamins mein se kuch ke sabse aam a’wamil hain aur humari zehni aur ilmi salahiyat ki sehat ke liye zaroori ansar hain.
Kya tamam B Vitamins dimaag ke liye ache hain?
Kuch ka dimaag se zyada barah-e-raast taluq hota hai, jaise Vitamin B-12, B-9 aur B-1 aur doosre jism ke deegar intehai zaroori af’aal mein madad karte hain, jaise khoon ke khaliyoun ki tashkeel waghera.
Lihaza, barah-e-raast ya bilwastah, in ka taluq dimaghi kaam se hai.
Hum B Vitamins kahan se hasil kar sakte hain?
Main logon ko yaadasht ki mashqain de kar unki madad karna chahti hoon (mukhtasaran yaad rakhne ke liye ek asaan jumla jo alfaz ko ikattha karne mein madad karta hai).
Yeh mukammal fehrist nahi lekin baharhal yeh madad karne wali fehrist hai. Phir yeh angrezi huroof mere zehan mein aaye: B.I.G. Y.E.S.S. (yani ek bara haan).
Is mein harf B angrezi mein beans ka hai, jiska matlab hai anaj aur is mein phaliyan, daal, aur deegar qisam ki phaliyan waghera shamil hain. Yeh Vitamin B se bharpoor hoti hain.
Angrezi harf I ko nazar andaz kar dein jo ke B ke baad aata hai.
Harf G sabziyon (sabziyon) ke liye hai. Yeh sabz patton wali sabziyon ki tamam mukhtalif qisam ko group karta hai. Jitna sabz hoga utna hi behtar hai kyunke sabz patton wali sabziyan folic acid se bharpoor hoti hain.
Aur Y (Y) dairy dahi ke liye hai, jismein riboflavin hota hai, jo Vitamin B-2 hai aur is mein Vitamin B-12 bhi hota hai.
Hamesha qudrati dahi ki qisam ka intikhab karein. Yahan tak ke ghair dairy dahi bhi hai jismein yeh vitamins hote hain, to use bhi istemal kijiye.
Agar aap anday khate hain, to main hamesha chara gahoun mein rehne wali murghiyon ke anday kharidne ka mashwara deti hoon. Woh Vitamin B-7 se bharpoor hote hain jo ke biotin hai.
Angrezi lafz YESS mein pehla S salmon (rehū machhli ki ek qisam) ke liye hai. Bohot se log jaante hain ke salmon B Vitamins se bharpoor hota hai, jismein Vitamin B-2 ya riboflavin, Vitamin B-3 ya niacin, Vitamin B-6 ya pyridoxine, aur Vitamin B-12 ya cobalamin shamil hain. Yeh sab dimagh ki madad karte hain.
Isi angrezi lafz ka doosra S (S) suraj mukhi ke beejon ke liye hai. Yeh Vitamin B-5 hasil karne ke behtareen zaraye mein se ek hain, jise pantothenic acid kaha jata hai. Is vitamin ki tajweez kardah rozana ki zarurat ka 20% in beejon ke sirf ek ounce (28 gram) se hasil kiya ja sakta hai.
Is vitamin ko hasil karne ke liye inhein salad ya mashroob mein shamil karna aur use apni khoraak ke hissa ke tor par shamil karna kaafi asaan hai.
Humare dimagh ki sehat ke liye Vitamin B ki rozana tajweez kardah miqdar kitni hai?
Yeh woh mawzu hai jis ke baare mein, main ek sehatmand aur mukammal khoraak ke baare mein baat karna chahti hoon, jo mutawazan ho.
Har ek shakhs mukammal tor par munfarid hai. Apne khanay mein sehatmand aur mutawazan ghiza shamil karne ki koshish karein. Sirf phaliyan na khayein, sirf sabz patton wali sabziyan na khayein kyunke phir aap deegar saat qisam ke Vitamins B kho denge.
Internet par aap mukhtalif vitamins aur tajweez kardah rozana ki miqdar talash kar sakte hain.
Kya Vitamin B ke istemal ke koi nuqsanat bhi hain?
Jab vitamins ki baat aati hai to yeh maana ke kuch izafi khanay ya peenay se aapko zyada madad milegi aksar ek afsana hota hai. Tajweez kardah miqdar ka istemal karein aur sehat bakhsh aur mutawazan ghiza nosh kijiye.
Aksar is guftagu ke douran main un ke baare mein kuch samajhti hoon, jaisa ke kuch khanay ki cheezein jin par woh inhasar karte hain aya woh sehatmand hain ya nahi.
Is ki ek umda misaal dahi hai jismein probiotics hote hain aur bohot ache faiday pesh karte hain. Blueberries (false) bhi achi ghiza hain.
Tahum dahi ke saath blueberries khana koi sehatmand tareen intikhab nahi kyun ke phalon aur dahi ka imtizaj bohot zyada shakar ka majmooa ban’ne ka baais banta hai, jo aap ke dimagh ke liye sehatmand ghiza nahi.
Ek piyale mein dahi lena aur is mein munjamid ya taza blueberries, thori si daar cheeni ke saath meetha, shehed aur isay isi tarah kha lena zyada sehat bakhsh hai.
Mujhe do baatein kehna pasand hai:
- Malte khayein, malte ke juice ka dabba na kharidein kyunke malte mein fiber, vitamins ke ghizai ajza, madniyat jo aapko darkar hote hain woh sab mojood hote hain. Malte ke juice ke dabbe mein aksar bari miqdar mein cheeni shamil hoti hai aur is mein malte ke reshon ko hata diya jata hai, jis se yeh kam sehatmand juice banta hai.
- Aap ke paas ghiza ke intikhab ki taqat hai. Yeh woh ikhtiyar hai jo aapke apne haath mein hai aur yeh bohot taqatwar hai ke aap iska ehsas rakhte hain.
