Wazan kam karne ka tarika, roti chhore baghair.

Wazan kam karne ke liye kya karen?

Har roz apne jism ki zaroorat se thori kam/kum calories lein, aur yeh kaam ghar ke khane se bhi ho sakta hai. Motapa kam karne/karnay ka tarika/tareeqa bhi yahi hai: khana chhorna nahi, portion aur aadatein badalna. Daal, chana, sabzi, chicken ka salan, dahi aur chakki atte ki roti pehle hi ziada tar Pakistani gharon mein pakti hai. Kuch log isay "vajan kam karne ka tarika" ya "motapa kam karne ke upay" bhi likhte hain; baat wahi hai.

Masla aksar khana nahi, aadatein hain: tarke mein ghee ka aik extra chamach, teesri roti, har cup chai mein do chamach cheeni, iftar par pakoray aur har dawat mein biryani. Inhi par kaam karna hai, aik waqt mein aik ya do aadatein. Ubli hui chicken aur salad par guzara karne ki zaroorat nahi. English mein parhna chahein to is guide ka English version dekhein, jis mein poore haftay ka menu bhi hai.

Wazan kam karne ke liye kya khaye?

Aadhi plate sabzi ya salad, chautha hissa protein aur chautha hissa roti ya chawal. Yeh plate ka woh tarika/tareeqa hai jo US CDC diabetes ke khane ke liye batata hai, 9 inch ki plate se shuru kar ke, aur wazan kam/kum karne/karnay ke liye bhi yeh samajhdar pattern hai.

• Aadhi plate sabzi: bhindi, tori, lauki, palak, gobhi ya karela, ya kheere, tamatar aur pyaz ka kachumber. Aloo mein starch ziada hai, is liye use roti chawal ke saath ginein.
• Chautha hissa protein: daal, chana, lobia, chicken, machli, anda, kam charbi wala keema ya aik katori dahi.
• Chautha hissa roti ya chawal: aik khane mein in mein se aik, dono nahi.

Pehle protein aur sabzi khayein, roti ya chawal baad mein, kyunke protein aur fibre se pet/pait der tak bhara rehta hai. Aik dafa apni plate inch tape se naap lein: 9 inch se bari plate mein har hissa bhi bara ho jata hai.

Tali hui cheezein kabhi kabhar rakhein, rozana nahi. Fat ke har gram mein 9 calories hoti hain, yani aik bara chamach tel taqreeban 120 calories. Salan mein tel bottle se seedha na dalein, chamach se naap kar dalein, aur plate mein boti ziada aur tairta shorba kam lein. Pakoray aur samosay ki jagah tikka, seekh kebab ya tawa machli behtar options hain.

Wazan kam karne ke liye roti kitni khani chahiye?

Sab ke liye aik number nahi. Yeh aap ke qad, wazan, harkat aur sehat par depend karta hai. Pehle yeh samjhein ke aap ke portion mein kitni calories hain. Yeh andaze USDA FoodData Central se hain.

Shuru mein bas itna karein: apne sab se bare khane se aik roti kam/kum karein aur us ki jagah aik katori sabzi le lein. Aik dafa apna pera kitchen scale par tol lein, taake pata chale ke aap ki roti asal mein kitni bari hai. Restaurant ke naan aur tandoori roti aam taur par ghar ki roti se bari hoti hain.

Maide ke bajaye chakki atta lein aur roti par upar se ghee na lagayein. 'Raat ko roti band' jaisa rule zaroori nahi: wazan ke liye poore din ka khana ghari ke waqt se ziada ahem hai. Roti ke size par tafseel hamari roti aur wazan wali guide mein hai.

Wazan kam karne ke liye kya piye?

Sab se behtar paani hai. Chai bhi pi sakte hain, bas cheeni aahista aahista kam/kum karein.

Full cream doodh aur do chamach cheeni wali doodh patti, din mein chaar paanch dafa, chupke se bohat calories jama kar deti hai. Har kuch din baad aadha chamach cheeni kam karein taake zaban aadi ho jaye, aur chai ke saath rusk, biscuit aur nimco tray mein hi rehne dein. Din ke do cup jo aap shauq se piyein, aadat wale paanch cup se behtar hain.

Cold drink, packet ke juice, sharbat aur meethi lassi mein cheeni bohat hoti hai. Juice ke bajaye poora phal khayein, kyunke juice mein phal ka fibre nahi rehta. Lassi peeni ho to namkeen ya baghair cheeni ki lein.

Wazan ghatane ka daawa karne/karnay wale khaas qehwe, powder wale drinks ya khali pet/pait ke nuskhon ka hum mashwara nahi dete. Wazan khane aur harkat ki aadaton se kam hota hai, aur shehad wala paani bhi cheeni se khaali nahi.

Dawat aur shaadi mein diet kaise sambhalein?

Dawat aur shaadi band nahi karni, un ki pehle se planning karni hai. Yeh Pakistani zindagi ka hissa hain, aur jo diet pehli dawat par toot jaye woh chalti nahi.

Shaadi ke liye saara din bhooke na rahein. Jab khana raat der se khulta hai to bhook itni hoti hai ke rukna mushkil ho jata hai. Apne aam khane khayein, aur ghar se nikalne se pehle aik phal ya aik katori dahi le lein.

Buffet par pehle aadhi plate salad, raita aur tikka, seekh kebab ya chicken karahi jaisi sookhi cheezon se bharein. Phir aik carb chunein: biryani, pulao ya naan, teeno nahi. Meethe mein woh aik cheez lein jo sab se ziada pasand hai, gulab jamun, kheer ya gajar ka halwa, aur aam portion mein khayein. Agar koi aunty doosri plate par zid karein to 'Bas, bohat mazay ka tha, main ne kaafi kha liya' kehna diet ki tafseel batane se ziada kaam karta hai.

Restaurant mein BBQ aam taur par sab se asaan hai: tikka, seekh kebab ya grilled machli salad ke saath, aur aik naan poori table mein share karein. Creamy handi, butter chicken aur deep fried cheezein bhaari hoti hain.

Wazan kam karne ke liye exercise aur walk kitni karen?

Shuru sirf khane se ho sakta hai, lekin walk se kaafi madad milti hai. Hadaf rakhein ke haftay mein kam az kam 150 minutes tez walk ho, yani haftay ke paanch din aadha ghanta.

Yeh hadaf Diabetes Prevention Program naam ki aik bari tehqeeq se aata hai, jo 2002 mein New England Journal of Medicine mein chhapi. Is mein 3,234 aise adults shamil the jin ki blood sugar barhi hui thi. Jis group ne kam az kam 7% wazan kam/kum karne/karnay aur haftay mein 150 minutes tez walk jaisi activity ka hadaf rakha, us mein type 2 diabetes ka khatra placebo ke muqable mein 58% kam hua.

7% sunne mein ziada lagta hai, lekin ziada tar logon ke liye yeh chand kilo hi banta hai. Raat ke khane ke baad mohalle ka chakkar, Maghrib ke baad park, ya garmi mein mall ke andar walk, sab ginti mein aata hai. Ghutnon ya dil ki koi takleef ho to pehle apne doctor se poochein.

Wazan kam karne ke liye diet plan kaisa ho?

Neeche aik din ki misaal hai taake pattern samajh aa jaye. Yeh nuskha nahi: sahi portion aap ke size, harkat, sehat aur dawaiyon par depend karta hai. Roti se murad chakki atte ki darmiyani roti hai, upar ghee ke baghair.

Agle din daal chawal rakh lein: aadha cup chawal, aik katori daal, raita aur salad. Paratha ya halwa puri bhi kabhi kabhar plan mein aa sakti hai, bas chhoti miqdaar mein. Jo khane ghar walon ko pasand hain unhein dohrayein aur plate ka pattern qaim rakhein.

Wazan kam karne se pehle doctor se kab baat karein?

Agar aap insulin ya gliclazide jaisi sugar ki goliyan lete hain, to achanak carbs kam/kum karne/karnay se blood sugar had se ziada gir sakti hai. Diet badalne se pehle apne doctor se baat karein, aur koi dawai khud band na karein. PCOS, thyroid, blood pressure ya cholesterol ho to bhi plan badal jata hai.

Yeh bhi yaad rakhein ke Pakistaniyon ke liye sehatmand wazan aksar andaze se kam hota hai. University of Warwick ki tehqeeq mein jo diabetes ka khatra white logon mein BMI 30 par tha, woh South Asians mein BMI 23.9 par aa gaya. UK ka NICE bhi South Asians ke liye BMI 23 se 27.4 ko overweight aur 27.5 ya ziada ko obesity ginta hai. NICE ka seedha mashwara hai ke kamar ka naap qad ke aadhe se kam ho. Tarika/tareeqa hamari healthy BMI wali guide mein hai.

NutriZaika aik virtual nutrition clinic hai jo Pakistan aur duniya bhar ke Pakistaniyon ke liye ghar ke khane par 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. Tafseel ke liye hamara online weight loss clinic dekhein. Sab plans aur qeematein yahan hain. Apne ghar ke khane par bana plan chahiye to apna plan chunein.