Motapa Kya Hai?
Motapay ka shumar un tabbi (طبی) masail mein hota hai jo in dino logo ko sab se ziyada mutasir kar rahi hain.
World health organization ke mutabiq duniya mein 13 fesad baligh log motapa ka shikar hai aur khawaten mardo ki nisbat ziyada motapa ka shikair banti hain.
Na munasib tarz e zindagi ki waja se jism par izafi charbi banna shuru ho jati hai jo bil akhir motapy ki waja ban jati hai. agar motapy se nijat hasil karne ki koshish na ki jaye to kai khatarnak bemariyan lahaq ho sakti hain.
Tibbi mahireen ke mutabiq motapy ki waja se dil ke amraz la haq ho sakty hain, jab kih motapa diabities ki waja bhi banta hai. is liye jo log motapy ka shikar hoty hai unko jald az jald wazan kam karne ka mahswara diya jata hai ta kih un bimarion ke khatrat ko kam kya ja sakay.
Wazan mein kami lane ke liye log khanay ki miqdar nihayat kam kar dete hain jo kih ye aik sehat mandana amal nahi hai. bhoka rehne ki waja se kamzore jaisay masail la haq ho sakte hain. is ke bar aks agar seht bakhsh ghizaon ka istemal kya jaye to asani se wazan kam kya ja sakta hai.
Motapa se chutkara panay ke tareqo par amal karne se pehly ye janna nihayat zarori hota hai kih wazan mein izafay ki bunyadi waja kya hai. un wajohat ka tayun (تعین) kar ke asani ke sath wazan kam kya ja sakta hai.
Wazan Kam Karne Ka Tarika
Wazan kam karny kay boht sary tariqy hai likn sab ka zikar karna yaha momkin nahi un mein say chand aik tariqy mandarja zail hai. ye tariqay ap kay leay nehayt moasr sabit ho sakty hai, lekin in tareko par ba qaidghi (باقاعدگی) ke sath amal karna nihayat zarori hai.
Protein Ko Ghiza Ka Hissa Banain
Wazan kam karne walo ko sab se pehlay yeh mashwara diya jata hai ke wo protein ko apni ghiza ka lazmi hissa banain. jab protein hazm hona shuru hoti hai to jism calories burn karna shuru kar daita hai. is ke ilawa protein ke istemal se metabolism ke amal mein behtari ati hai .
Isky ilawa protein say bharpour ghizaon kay istemal se ap ko bhok kam lagti hai jis se wazan kam karne mein madad milti hai. hatta kih (حتی کہ) kai medical research ke mutabiq aisay log jo protein ko ba qaidaghi ke sath istemal karte hain, woh calories kam miqdar mein istemal karna shuru kar dete hain.
Wazan mein kami ke amal mein taizi lane ke liye nashtay mein protein ka istemal nihayat mufeed sabit hota hai. nashtay mein protein hasil karne ka sab se behtaren zareya anday ki safedi hai.
Ba Qaidghi (باقاعدگی) Se Werzish
Masrof tarz e zindaghi ki waja se log werzish aur sair ki taraf tawajo nahi dety, jis ki waja se motapay aur wazan mein izafay ke khatrat mein izafa ho jata hai. is tarz e zindaghi ki waja se khai (کھائی) jane wali ghiza se jism par izafi charbi banna shuru ho jati hai jo kih motapay ki waja banti hai.
Werzish ko wazan kam karne ka sabsy muaser tareqa samjha jata hai. agar ap wazan kam karne ke amal mein taizi lana chahtay hain to werzish ko apne mamol ka hissa bana len. yeh zarori nahi kih ap har roz ghanto ghanto (گھنٹوں) werzish karen. agar apki daily life mein bohat ziyada masrofiat hai to subah uth kar adhay ghantay ki walk ya halki phulki running zaror kya kary.
Is ke ilawa koshish karen kih har dafa khana khanay ke bad thori dair kay liye walk zaror karen. is se jism par charbi bhi nahi banay gi aur khana bhi asani ke sath hazm ho jaye ga.
Fibre Ki Miqdar Mein Izafa
Dietary fiber sugar aur starch ki nisbat choti ant (آنت) mein asani kay sath jazb nahi hoti. is ke ilawa dietary fibre kay istemal se pait bhara bhara (بھرا) sa rehne ka ehsas rehta hai aur bhok bhi kam lagti hai.
Kuch ghizao ko apni khorak ka hissa bana kar fibre ko achi miqdar mein hasil kya ja sakta hai. Isky leay ap kisi achi mahir ghizaiyat se rabta kar saktay hai kih dietray fibre hasil karne ka behtaren zareya kon sa ho ga. Aam tor par phalon, sabzion, bejon, aur dalon waghera ko dietary fibre hasil karne ka behtaren zareya samjha jata hai.
Ghair Mutawazan Ghizao Se Parhaiz
Bohat se log jo wazan kam karne ki koshish karte hain wo is koshish mein kamyab nahi ho paty. Q kih wo ghair mutawazan ghizao jaisa kih fast food waghera ka istemal tark nahi karte.
Fast food ke istemal se na sirf maiday par buray asrat zahir hoty hain balkih jism ko mzr sehat (مضر صحت) calories bhi hasil hoti hai jo izafi charbi aur motapay kay bais banti hain. is ke ilawa bakery aur bazar ki ashya ke istemal se bhi charbi mein izafa hota hai.
Is liye agar ap wazan kam karne ki koshish kar rahay hain to fast food aur bazar ki ashya ka istemal mukammal tor par tark kar dy. is se ap ka hazma bhi behtar ho ga aur jism par izafi charbi bhi nahi banay ghi.
Neend Pori Lena
Aksar log neend pori na lainay ki waja se motapay ka shikar ho jatay hain. medical researchs bhi is bat ki tasdeq karti hai kih neend munasib miqdar mein na lainay ki waja se motapa la haq ho sakta hai. is ke ilawa proper neend na lainy ka aik nuqsan ye bhi hai kih humari energy level mein kami ati hai aur hum susti ka shikar ho jaty hain.
Susti ki waja se hum werzish waghera par tawajo nahi dy pate jis se wazan ko kam karny mein disturbance paida ho jati hai. isky ilawa neend ki kami ki waja se cholesterol levels mein izafa ho sakta hai jis se motapay ky khatrat barh jatay hain.
Is liye wazan mein kami lane ke liye har sorat neend pori miqdar mein len. wazan kam karne ke aur muaser tareqon ke baray mein jannay ke liye kisi bhi mahir ghizaiyat se bhi rabta kya ja sakta hai.
