Ahem baatein
- NHS rozana taqreeban 300 se 500 calories barhane aur wazan aahista aahista barhane ka mashwara deta hai.
- Thora thora kar ke ziada baar khayein: teen khane, aur beech mein dahi, moongphali, kela ya milkshake.
- Har khane mein protein rakhein: anda, daal, chana, chicken, machli, doodh ya dahi.
- Strength training ya yoga se muscles bante hain, aur NHS ke mutabiq warzish bhook bhi behtar kar sakti hai.
- Wazan baghair koshish ke kam hua hai to diet se pehle doctor ko dikhayein.
Kaise pata chale ke mera wazan kam hai?
Pehle apna BMI dekhein. CDC ke mutabiq kisi adult ka BMI 18.5 se kam/kum ho to use underweight kaha jata hai. Kuch log qudrati taur par dublay patlay aur bilkul sehatmand hote hain, is liye yeh number sirf shuruaat hai.
NHS ke mutabiq kam wazan ka matlab yeh ho sakta hai ke jism ko poore vitamins aur minerals nahi mil rahe. NHS yeh bhi kehta hai ke agar wazan achanak kam hua hai, ya diet aur warzish badle baghair kam hua hai, to doctor ko dikhayein. Kisi bhi diet plan se pehle yeh qadam zaroori hai.
Yeh guide baron ke liye hai. Agar kisi bache ka wazan nahi barh raha to bachon ke doctor ko dikhayein. BMI nikalne aur kamar naapne ka tarika/tareeqa hamari healthy BMI wali guide mein hai, aur English mein parhna chahein to is guide ka English version dekhein, jis mein poore haftay ka chart bhi hai.
Wazan barhane ke liye kitni calories ziada chahiye?
NHS ke mutabiq rozana taqreeban 300 se 500 calories ziada, aur wazan aahista aahista barhayein. Yeh sunne mein ziada lagta hai, lekin ghar ki chand cheezon se aaram se poora ho jata hai.
| Yeh shamil karein | Taqreeban calories |
|---|---|
| Aik glass full cream doodh (250 ml) | 155 |
| Aik darmiyana kela | 105 |
| Aik chhoti mutthi moongphali (30 grams) | 170 |
| Aik ubla hua anda | 78 |
| Aik extra roti (40 grams atta) | 135 |
| Aik cup pake hue chawal | 200 |
| Aik chai ka chamach ghee ya tel | 45 |
| Full cream doodh ka saada dahi (100 grams) | 61 |
| Khajoor (100 grams) | 280 |
Subah aik glass doodh aur aik kela, aur shaam ki chai ke saath 30 grams moongphali: sirf in teen cheezon se aap NHS wali range ke andar aa jate hain. Yeh figures USDA FoodData Central se round kiye gaye hain. Apni roti ka size samajhne ke liye hamari roti wali guide dekhein.
Wazan barhane ke liye kya khaye?
Wohi ghar ka khana, bas ziada baar aur har khane mein protein ke saath. Agar aap warzish karte hain to rozana apne har kilo wazan par 1.4 se 2.0 grams protein ka hadaf rakhein. International Society of Sports Nutrition ke mutabiq warzish karne/karnay wale ziada tar logon ke liye itna kaafi hai.
Sara protein raat ke khane ke liye na rakhein, din bhar mein baant dein. NHS bhi daal, lobia, machli, ande aur kam/kum charbi wale gosht se protein barhane/barhanay ka kehta hai, aur yeh sab Pakistani kitchen mein pehle se maujood hai:
- Anda: ubla hua, pyaz tamatar wala omelette, ya chhutti ke din anda paratha.
- Daal, chana aur lobia, roti ya chawal ke saath.
- Chicken aur machli: salan, karahi ya tikka.
- Doodh, dahi, lassi aur paneer.
- Snack ke liye moongphali, badaam aur bhune chane.
Phal aur sabzi bhi na chhorein. NHS ke mutabiq kam wazan mein vitamins aur minerals ki kami ho sakti hai, is liye plate mein sabzi, salad aur din mein aik do phal zaroor rakhein.
Wazan barhane ka diet plan kaisa hota hai?
Neeche aik din ki misaal hai. Yeh pattern dikhati hai, nuskha nahi: aap ka portion aap ke size, routine aur sehat par depend karta hai.
| Waqt | Misaal |
|---|---|
| Nashta | 2 ande ka omelette, 2 roti (ya aik chai ke chamach ghee wala aik paratha), full cream doodh wali chai |
| Subah ka snack | Banana milkshake: aik glass doodh mein aik kela blend karein |
| Dopahar ka khana | Chicken ya daal ka salan, aik cup chawal ya 2 roti, raita aur salad |
| Shaam | Chai ke saath thori moongphali ya bhune chane |
| Raat ka khana | Machli ya chicken karahi, 2 roti aur sabzi |
| Sone se pehle | Dahi ke saath chand khajoorein, ya aik glass doodh |
Poore haftay yahi pattern rakhein aur salan badalte rahein: daal chawal, chana pulao, keema matar, raite ke saath chicken biryani, ya chhutti ke din halwa puri. NHS snack ki misaal mein dahi aur rice pudding ka zikr karta hai, aur hamare haan us ki jagah kheer aasani se aa jati hai.
Bhook kam lagti ho to wazan kaise barhayein?
Bari plate zabardasti khane ke bajaye thora thora kar ke ziada baar khayein. NHS bhi chhote khane aur un ke beech sehatmand snacks ka mashwara deta hai.
- Phone par reminder laga lein, khas taur par agar office ya college mein dopahar ka khana reh jata hai.
- Calories khanon ke beech piyein: doodh, lassi ya banana milkshake. Khane se theek pehle paani ya chai se pet/pait na bharein, yeh bhi NHS ka mashwara hai.
- Har luqme ko qeemti banayein: salan mein aik chamach dahi, dalia mein chand badaam, nashte mein aik anda, ya daal mein thora sa ghee.
- Asaan snacks paas rakhein: bhune chane, moongphali, khajoor, kela ya bag mein aik ubla anda.
Agar bhook achanak kam/kum ho gayi hai ya wazan baghair wajah ghat raha hai, to zabardasti ziada khane ke bajaye doctor ko dikhayein.
Kya wazan barhane ke liye warzish zaroori hai?
Sirf khane se bhi wazan barhta hai, lekin warzish tay karti hai ke us mein muscles kitne honge. NHS strength training ya yoga se muscles banane ka mashwara deta hai, aur kehta hai ke warzish se bhook bhi behtar ho sakti hai.
Ghar par haftay mein chand chhote sessions achi shuruaat hain: squats, deewar ke saath ya farsh par push-ups, lunges, aur school bag ya paani se bhari botlon se rows. Halke wazan se shuru karein aur tarika/tareeqa theek rakhein. Warzish ke baad doodh, lassi ya anda jaisa protein wala snack lein. Koi bimari ya chot ho to warzish shuru karne/karnay se pehle apne doctor se poochein. NutriZaika ke Signature plan mein ghar ki warzish ka aik optional routine bhi shamil hai.
Wazan barhane ke liye kin cheezon se bachein?
Cake, mithai, chocolate aur meethe drinks se calories jaldi barhti hain, lekin NHS in par bharosa na karne/karnay ka kehta hai. In mein protein kam/kum hota hai, aur South Asians mein sehat ke khatre andaze se kam wazan par shuru ho jate hain: University of Warwick ki tehqeeq mein jo type 2 diabetes ka khatra white logon mein BMI 30 par tha, woh South Asians mein BMI 23.9 par hi aa gaya.
- Samosay, pakoray aur nimco kabhi kabhar theek hain, lekin inhein extra calories ka asal zariya na banayein.
- Wazan barhane/barhanay wale powder aur bhook barhane wale syrup dukaanon par aam milte hain. Bhook ki koi dawai doctor ke likhe baghair na lein, aur powder se pehle bhi apne doctor se baat karein.
Wazan barhane ke liye doctor ko kab dikhayein?
Agar wazan baghair koshish ke kam/kum hua hai, ya aap apne jazbaat sambhalne ke liye khane par control ka sahara lete hain, to pehle doctor ko dikhayein. NHS in dono soorton mein GP, yani doctor, se milne ka kehta hai.
Wazan barhane/barhanay ka plan tab behtar chalta hai jab woh aap ki routine aur ghar ke khane ke mutabiq ho. NutriZaika aik virtual nutrition clinic hai jo Pakistan aur bahar rehne wale Pakistaniyon ke liye 28 din ke diet plan banata hai, har cheez grams mein. Har plan Nida Tu Sehar, Senior Nutrition Consultant and Clinical Lead, review karti hain. Hamare plans aur qeematein yahan dekhein. Apne liye plan chahiye to apna plan chunein.
Yeh guide aam maloomat ke liye hai, medical mashwara nahi. Agar aap ko koi bimari hai ya aap koi dawai lete hain, to khana badalne se pehle apne doctor se baat karein.
Is guide ke baare mein
Yeh guide NutriZaika ne likhi hai. NutriZaika aik virtual nutrition clinic hai jo Pakistan aur duniya bhar ke clients ke liye ghar ke Pakistani khane ke gird 28 din ke personalised diet plans banata hai.
Aakhri update: 11 November 2026. Har figure ka source neeche diya gaya hai.