महिलाओं के लिए फ्री वाला डाइट प्लान, नाश्ते से डिनर तक खाएं ये चीजें

डाइट्री गाइडलाइन जारी

[{"selector":"#anim-55c87bc3-2031-4d71-8ad1-68515a1ff961","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-bfc22668-5ee8-433f-8614-229ad7b4bd38","keyframes":{"transform":["translate3d(0px, 98.97499%, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ed41648a-d52b-473e-8d02-810dc539114a","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-11a57863-fef4-4f63-a921-4f3611871996","keyframes":{"transform":["translate3d(0px, -848.88892%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1542cc91-82ea-4414-b2f1-3c457d74760e","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-73e2001d-9cdf-4ece-afc1-89ea4202666e","keyframes":{"transform":["rotate(-360deg) translate3d(0px, 181.38653%, 0) rotate(360deg)","rotate(-360deg) translate3d(0px, 0px, 0) rotate(360deg)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-abacb63f-6559-42f3-850c-1be83fa4c508","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-bc09f48c-0a57-495b-8d06-52a12c36d6dd","keyframes":{"transform":["rotate(-360deg) translate3d(0px, 764.30922%, 0) rotate(360deg)","rotate(-360deg) translate3d(0px, 0px, 0) rotate(360deg)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6d21189a-5627-4863-9a9c-0b891c5f74f8","keyframes":{"opacity":[0,1]},"delay":1200,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5b1ab0af-847f-4bd6-8c55-8977297c36bb","keyframes":{"transform":["rotate(-360deg) translate3d(0px, 330.71895%, 0) rotate(360deg)","rotate(-360deg) translate3d(0px, 0px, 0) rotate(360deg)"]},"delay":1200,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a624c3a0-efd8-4cf2-9ae8-791fdb1d279b [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(5.638896401186683%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] 'इंडियन काउंसिल ऑफ मेडिकल रिसर्च' (ICMR) और नेशनल इंस्टीट्यूट ऑफ न्यूट्रिशन (ICMR-NIN) ने कुछ दिन पहले एक डाइट्री गाइडलाइन जारी की है. Credit: FreePic

सभी करें फॉलो

[{"selector":"#anim-4f74ff92-3fba-4011-8d86-b596cc743109","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4b6b6dc8-0410-43cd-a409-c4c3d9ef0eab","keyframes":{"transform":["translate3d(0px, 98.97499%, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e8d045c2-8096-4fbc-bc1f-a0662fa23da9","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e45e8c04-b36b-48e0-b520-c8bb95d5173d","keyframes":{"transform":["translate3d(0px, -848.88892%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4f807ef7-6310-4c30-8cb0-34536349e95e","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-931cf415-d6d9-48c4-a205-840a31eb68a7","keyframes":{"transform":["rotate(-360deg) translate3d(0px, 145.35768%, 0) rotate(360deg)","rotate(-360deg) translate3d(0px, 0px, 0) rotate(360deg)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-07489148-e9c4-474f-86e6-572917a55f8c","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a2e86f36-6f3d-4157-95bb-d6af0438ef82","keyframes":{"transform":["rotate(-360deg) translate3d(0px, 764.30922%, 0) rotate(360deg)","rotate(-360deg) translate3d(0px, 0px, 0) rotate(360deg)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4ca7c0a5-94f1-4f56-a443-5005b0319c96","keyframes":{"opacity":[0,1]},"delay":1200,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-bb38aed0-e352-4ccf-9cff-2452b8201d33","keyframes":{"transform":["rotate(-360deg) translate3d(0px, 330.71895%, 0) rotate(360deg)","rotate(-360deg) translate3d(0px, 0px, 0) rotate(360deg)"]},"delay":1200,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7acd7cd6-e1e0-4526-a80e-1d776367d646 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(16.808846125048937%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] ICMR-NIN की डायरेक्टर डॉ. हेमलता आर के मार्गदर्शन में डॉक्टर्स की एक टीम द्वारा 17 डाइट्री गाइडलाइन जारी की हैं जिसे हर उम्र के लोगों को फॉलो करना चाहिए. Credit: FreePic

[{"selector":"#anim-cdeb991c-c01e-4351-8880-9b9f3ec39f71","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9b687bf7-d40f-4153-860c-f70aae21e9fb","keyframes":{"transform":["translate3d(0px, 98.97499%, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9f63bb7c-64ec-41ad-8540-1126777b8d29","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5580cf31-59e3-4d75-8e64-68f3b8a7145a","keyframes":{"transform":["translate3d(0px, -848.88892%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f89a20c9-b0f6-4627-a0af-09e84a8ef9be","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7863d8bc-a893-4fca-b801-b395044b612f","keyframes":{"transform":["rotate(-360deg) translate3d(0px, 132.51263%, 0) rotate(360deg)","rotate(-360deg) translate3d(0px, 0px, 0) rotate(360deg)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-31b0c8f8-80da-44e5-8019-bbc1c3ae502b","keyframes":{"opacity":[0,1]},"delay":1200,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-93846b89-0e3c-4068-9358-bac34631da82","keyframes":{"transform":["rotate(-360deg) translate3d(0px, 330.71895%, 0) rotate(360deg)","rotate(-360deg) translate3d(0px, 0px, 0) rotate(360deg)"]},"delay":1200,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] गाइडलाइन में कहा गया है कि फिजिकल एक्टिविटी और हेल्दी डाइट से कोरोनरी हार्ट डिसीज, हाई ब्लड प्रेशर को कम करने और टाइप 2 डायबिटीज को 80 प्रतिशत तक रोकने में मदद मिल सकती है. Credit: FreePic

[{"selector":"#anim-f0009ae3-ce72-4cfa-bb31-4b02d0bfc736 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(1.981875461699751%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-b6097878-657d-435a-befa-f28d2a506a46","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-518abf0c-2ad2-4206-a20d-94ab264717c2","keyframes":{"transform":["translate3d(0px, 98.97499%, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3cb48f7a-38ef-438c-8a4a-51e06bf10d59","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f4ec04e1-a37b-4114-8e60-48bbb97c5af6","keyframes":{"transform":["translate3d(0px, -848.88892%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-fb03ba41-dc28-4813-9bde-b421ddc5336f","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-00451d05-de8e-41bc-ba95-1971a4ef9bbd","keyframes":{"transform":["rotate(-360deg) translate3d(0px, 132.51263%, 0) rotate(360deg)","rotate(-360deg) translate3d(0px, 0px, 0) rotate(360deg)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c7cc573d-410c-4164-9b37-bdbb96dbdfa0","keyframes":{"opacity":[0,1]},"delay":1200,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e6103011-565b-49e2-a5cb-53a39d1ee163","keyframes":{"transform":["rotate(-360deg) translate3d(0px, 330.71895%, 0) rotate(360deg)","rotate(-360deg) translate3d(0px, 0px, 0) rotate(360deg)"]},"delay":1200,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] इस गाइडलाइन में वर्किंग वुमंस, घरेलू महिलाओं और माताओं के लिए एक डाइट प्लान भी बताया है. गाइडलाइन में वर्किंग वुमंस के लिए भी डाइट प्लान है जिसमें यह भी बताया है कि वह हेल्दी भोजन ऑपशंस कैसे चुन सकती हैं. Credit: FreePic

[{"selector":"#anim-d173b03c-9603-40c8-af5f-f6de5748fc91 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-791b8fb5-00ae-4eca-9312-c2cbc9d2fba3","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ac991c22-2d97-4a74-a4bc-84b154bf19c7","keyframes":{"transform":["translate3d(0px, 98.97499%, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-12788652-938c-43cb-81d6-f137c59c6fc4","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-44e5e2a2-77a8-493d-8725-56cbabe22681","keyframes":{"transform":["translate3d(0px, -848.88892%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7fcaff26-f8f9-4e06-9c55-9a8e7085cf19","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f05b9093-e769-4e74-87f1-36578323a723","keyframes":{"transform":["rotate(-360deg) translate3d(0px, 258.87615%, 0) rotate(360deg)","rotate(-360deg) translate3d(0px, 0px, 0) rotate(360deg)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-83733c48-61fc-4724-9db4-67903969889e","keyframes":{"opacity":[0,1]},"delay":1200,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5c6a41a6-ab51-41bb-bc7d-abee8374e205","keyframes":{"transform":["rotate(-360deg) translate3d(0px, 330.71895%, 0) rotate(360deg)","rotate(-360deg) translate3d(0px, 0px, 0) rotate(360deg)"]},"delay":1200,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] यह डाइट सामान्य बीएमआई वाली महिलाओं (18-23) के लिए है और जिनका वजन करीब 55 किलो है. Credit: FreePic

नाश्ता (470 कैलोरी)

[{"selector":"#anim-5ec8111c-ef84-4ace-9f10-0cf9b0779370 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(3.671685100424618%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-475f608c-27cd-4785-b7c9-562b0a19e3df","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9565c136-49e5-4359-b9e1-9c4d655a5dd3","keyframes":{"transform":["translate3d(0px, 98.97499%, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9afc05e5-1c32-4819-816c-c2d862b7aba9","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-24018fa6-2197-49a2-8990-498b663c8242","keyframes":{"transform":["translate3d(0px, -848.88892%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c63094c5-89f3-4fb5-b300-98489e6536ab","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-bf1cca4b-f4c3-462b-81bf-b4485c74887a","keyframes":{"transform":["rotate(-360deg) translate3d(0px, 180.53179%, 0) rotate(360deg)","rotate(-360deg) translate3d(0px, 0px, 0) rotate(360deg)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-078f3c32-56c5-4087-8c14-d95fc023544e","keyframes":{"opacity":[0,1]},"delay":1200,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-25cf6583-93d1-4fbc-a6b7-eb146ca9b131","keyframes":{"transform":["rotate(-360deg) translate3d(0px, 330.71895%, 0) rotate(360deg)","rotate(-360deg) translate3d(0px, 0px, 0) rotate(360deg)"]},"delay":1200,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ff9ff125-bf4e-486f-8483-6fe6278d7f76","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-558f84ca-ddbc-4caf-811c-d2443dc47422","keyframes":{"transform":["rotate(-360deg) translate3d(0px, 764.30922%, 0) rotate(360deg)","rotate(-360deg) translate3d(0px, 0px, 0) rotate(360deg)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] नाश्ते में रात में भिगोए हुए 60 ग्राम अनाज, उबली हुई लाल या काली फलियां, लोबिया या चना 30 ग्राम, हरी पत्तेवाली सब्जियां औ 30 ग्राम ड्राई फ्रूट लेने की बात करही है. Credit: FreePic

दोपहर का खाना (740 कैलोरी)

[{"selector":"#anim-bbcc998b-9d7b-4e8a-81ed-f190633835f2 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(1.594560368032397%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-79407208-e2d5-473c-b29b-297004281f9a","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-717ac08a-3a37-4e72-9bc8-7d46252b4591","keyframes":{"transform":["translate3d(0px, 98.97499%, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8fbe2691-7b28-4e6f-b691-d4b9b4f1f465","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-912b14cd-2736-4ae7-b64a-b353488f77f0","keyframes":{"transform":["translate3d(0px, -848.88892%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-281c7335-818a-48cf-a0e1-e2ce7baf850a","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f4885ad7-7c28-4ffb-8447-0b74ee6f7f09","keyframes":{"transform":["rotate(-360deg) translate3d(0px, 144.67271%, 0) rotate(360deg)","rotate(-360deg) translate3d(0px, 0px, 0) rotate(360deg)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9806f61e-9361-4ff3-bb2e-28c9ad4dcf7a","keyframes":{"opacity":[0,1]},"delay":1200,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3e8464dd-ad4c-4f4a-8dd6-000b2bfde57b","keyframes":{"transform":["rotate(-360deg) translate3d(0px, 330.71895%, 0) rotate(360deg)","rotate(-360deg) translate3d(0px, 0px, 0) rotate(360deg)"]},"delay":1200,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-53d72ce1-394a-42e1-90f0-c346c179df73","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ab2dae27-b994-4033-bd93-81e624ab7e8c","keyframes":{"transform":["rotate(-360deg) translate3d(0px, 764.30922%, 0) rotate(360deg)","rotate(-360deg) translate3d(0px, 0px, 0) rotate(360deg)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] 80 ग्राम अनाज, 20 ग्राम दाल, 150 ग्राम सब्जियां, 50 ग्राम पत्तेदार सब्जियां, खाना बनाने के लिए 10 ग्राम तेल और 50 ग्राम फल खाएं. Credit: FreePic

शाम का नाश्ता (35 कैलोरी)

[{"selector":"#anim-0b7541cd-0ca5-4f8d-8528-106f9a020134","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-30fa71a9-4349-49e9-8bdf-65269d840d65","keyframes":{"transform":["translate3d(0px, 98.97499%, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2cd61f9f-8a4e-4a53-90f5-a36a033c0390","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-efa87ea0-206c-4480-8133-96b3f589d313","keyframes":{"transform":["translate3d(0px, -848.88892%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-75dc2408-dda3-4594-8c41-2f0ab149e982","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e3f35c07-8b6c-44a4-b48e-8e7dc3d00462","keyframes":{"transform":["rotate(-360deg) translate3d(0px, 364.17634%, 0) rotate(360deg)","rotate(-360deg) translate3d(0px, 0px, 0) rotate(360deg)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-bddb5c31-800b-4f77-8e14-25d1e2c62670","keyframes":{"opacity":[0,1]},"delay":1200,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d86d6450-2624-4e1f-bdfd-d4f0d8b7be0f","keyframes":{"transform":["rotate(-360deg) translate3d(0px, 330.71895%, 0) rotate(360deg)","rotate(-360deg) translate3d(0px, 0px, 0) rotate(360deg)"]},"delay":1200,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d25c79b9-eca4-4b00-b450-f200d0989261","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b359eac5-6fec-47da-b04c-0fb679116758","keyframes":{"transform":["rotate(-360deg) translate3d(0px, 764.30922%, 0) rotate(360deg)","rotate(-360deg) translate3d(0px, 0px, 0) rotate(360deg)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] 50 मिली दूध लेकर उसकी चाय बनाएं या दूध पिएं. Credit: FreePic

रात का खाना (415 कैलोरी)

[{"selector":"#anim-d783a596-add0-4392-b135-ecda9905471d [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(25%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-ace2f895-d39a-4eda-a7fa-7af015ce6f4e","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-16901dce-7a9b-4144-b0ff-4b43265a238f","keyframes":{"transform":["translate3d(0px, 98.97499%, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-482dcb96-3002-4a7d-a24b-34b0e4686a59","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1e0c2661-3dd3-4f4a-9231-c4bf51a33513","keyframes":{"transform":["translate3d(0px, -848.88892%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-90e0b3ee-bda4-4605-9459-e92ed4c77b89","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-381b81e4-e95b-4ab0-b604-f53558609819","keyframes":{"transform":["rotate(-360deg) translate3d(0px, 180.53179%, 0) rotate(360deg)","rotate(-360deg) translate3d(0px, 0px, 0) rotate(360deg)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e1ba3e0b-a553-4d74-8d96-5ec55b5d65b4","keyframes":{"opacity":[0,1]},"delay":1200,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e90d0160-35d0-481a-bbd9-877805ef672d","keyframes":{"transform":["rotate(-360deg) translate3d(0px, 330.71895%, 0) rotate(360deg)","rotate(-360deg) translate3d(0px, 0px, 0) rotate(360deg)"]},"delay":1200,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2d38038d-915a-4223-b992-bc585f661bc3","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-39aeeac8-a195-4d00-948d-2961827636ba","keyframes":{"transform":["rotate(-360deg) translate3d(0px, 764.30922%, 0) rotate(360deg)","rotate(-360deg) translate3d(0px, 0px, 0) rotate(360deg)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] रात के खाने में 60 ग्राम अनाज, 15 ग्राम दाल, 50 ग्राम सब्जियां, तेल 4 ग्राम का प्रयोग करें. इसके साथ ही 150 मिली दही या पनीर और 50 ग्राम फल खाएं. Credit: FreePic

ऐसे चुनें हेल्दी खाना

[{"selector":"#anim-5a7fb0dc-eebe-4bd7-be42-512e91b939ec [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(4.360126073463967%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-b1f586d3-465a-4616-841d-c7a586b4af9f","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-fde3aaf9-ecce-4b56-8237-de162e7a33b3","keyframes":{"transform":["translate3d(0px, 98.97499%, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5211cbd9-fa66-4223-b839-de5b8e4bcbf5","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0501145f-7687-4b49-a70b-3d694dff87f1","keyframes":{"transform":["translate3d(0px, -848.88892%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f40ff41c-97d9-4c37-9c18-6dc9596af1a2","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3ac69679-4aac-4a5e-a750-b791cd3eaec5","keyframes":{"transform":["rotate(-360deg) translate3d(0px, 144.67271%, 0) rotate(360deg)","rotate(-360deg) translate3d(0px, 0px, 0) rotate(360deg)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-56a5b7c2-62ad-4c8b-8255-8378b7089d47","keyframes":{"opacity":[0,1]},"delay":1200,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a36d7151-69db-42d1-afcb-819a126b8bae","keyframes":{"transform":["rotate(-360deg) translate3d(0px, 330.71895%, 0) rotate(360deg)","rotate(-360deg) translate3d(0px, 0px, 0) rotate(360deg)"]},"delay":1200,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-fac5a8cd-8a0c-4809-a0c0-cdf9411a4b10","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-05a6a82d-2120-48cc-9c80-13467b2e2734","keyframes":{"transform":["rotate(-360deg) translate3d(0px, 764.30922%, 0) rotate(360deg)","rotate(-360deg) translate3d(0px, 0px, 0) rotate(360deg)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] आप खाना खाने से पहले यह देखें कि उसमें कहीं अधिक चीनी या अधिक तेल का तो प्रयोग नहीं किया गया है. अगर ऐसा है तो आप उसे न खाएं. Credit: FreePic

साबुत अनाज खाएं

[{"selector":"#anim-7e98e805-9a2a-4dcc-a9d9-64d3a6569dd6","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-326554b4-c700-4ba3-b4bb-ef305cab2f18","keyframes":{"transform":["translate3d(0px, 98.97499%, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a114b8a3-8b25-4517-b31b-b70cd600fe98","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b62ae45a-c7dc-417f-820f-867e0479ea2e","keyframes":{"transform":["translate3d(0px, -848.88892%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b1b1c138-2860-4ffe-89b4-e4d6a7c2c1ab","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b3ebd510-41e2-4b5b-9a16-baf9f23728d2","keyframes":{"transform":["rotate(-360deg) translate3d(0px, 144.67271%, 0) rotate(360deg)","rotate(-360deg) translate3d(0px, 0px, 0) rotate(360deg)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-da0f6588-7ae4-472c-a074-d14f02743227","keyframes":{"opacity":[0,1]},"delay":1200,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4be36a1a-3b78-4d4e-92af-4724ca493586","keyframes":{"transform":["rotate(-360deg) translate3d(0px, 330.71895%, 0) rotate(360deg)","rotate(-360deg) translate3d(0px, 0px, 0) rotate(360deg)"]},"delay":1200,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b3ce51b8-cd5e-462b-ae81-c8dbff387ec6","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b9894867-f58d-4d07-a67a-2156477dfaec","keyframes":{"transform":["rotate(-360deg) translate3d(0px, 365.53943%, 0) rotate(360deg)","rotate(-360deg) translate3d(0px, 0px, 0) rotate(360deg)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] साबुत अनाज साबुत गेहूं की रोटी, बाजरा जैसे अनाजों का सेवन करें. साथ ही दाल भी खाएं. दाल और फलियां फाइबर का अच्छा सोर्स हैं. इससे एनर्जी भी मिलेगी. Credit: FreePic

लीन मीट खाएं

[{"selector":"#anim-b77b7d53-396b-49ef-855d-1041c102609c","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0ceb717d-067a-481c-ba90-9bacdd3c06e4","keyframes":{"transform":["translate3d(0px, 98.97499%, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7f715c25-44f3-4e20-b17b-9c4c95083291","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0f0b32ee-c8fd-4964-87b8-4bbc57af5280","keyframes":{"transform":["translate3d(0px, -848.88892%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f5306117-47fa-45cf-a050-9ceda3096081","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-af9ca6c7-e827-4d99-b28f-3f400a082dd8","keyframes":{"transform":["rotate(-360deg) translate3d(0px, 183.95059%, 0) rotate(360deg)","rotate(-360deg) translate3d(0px, 0px, 0) rotate(360deg)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4346afc9-4c98-487d-9e82-575184d24a6a","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-76a16608-d486-4e1b-8da7-8cc9327340b2","keyframes":{"transform":["rotate(-360deg) translate3d(0px, 764.30922%, 0) rotate(360deg)","rotate(-360deg) translate3d(0px, 0px, 0) rotate(360deg)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] पोल्ट्री, अंडे, फिश जैसे लीन मीट का सेवन करें. इससे पेट भी भरा रहेगा और प्रोटीन की कमी भी पूरी होगी.

ये भी देखें 'मूड स्विंग्स' से निजात दिला सकते हैं ये विटामिन्स! आज ही खाना करें शुरू योग या जिम, आपकी सेहत के लिए क्या ज्यादा बेहतर? चैंपियंस ट्रॉफी के बाद पति कोहली संग अनुष्का ने की खूब मस्ती, 'मॉम शॉर्ट्स' पहन लगीं क्यूट डाइटिंग या एक्सरसाइज? वेट लॉस जर्नी शुरू करने से पहले जान लें क्या ज्यादा जरूरी