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३० वर्षभन्दा माथिका व्यक्तिले सेवन गर्नुपर्ने यी चार चिज



आहार तथा पोषण विज्ञहरूका अनुसार स्वस्थ रहनका लागि पौष्टिक आहार सबैभन्दा महत्त्वपूर्ण हुन्छ । हिजोआज मानिसलाई उमेर नपुग्दै धेरै प्रकारका रोग लाग्न थालेका छन्, यसको कारण गलत खानपान र गलत जीवनशैली हो । कमजोर रोग प्रतिरोधात्मक क्षमता, जोर्नी दुख्ने, हड्डी कमजोर हुने, मुटुको रोग लाग्ने जस्ता रोगहरू कम उमेरमै पोषणको अभावमा हुने गर्दछ । स्वस्थ रहनका लागि हरेक उमेरमा पौष्टिक खानेकुरा उपभोग गर्न जरुरी भइसकेको छ । विशेषगरी युवा तथा महिला र ३० वर्षभन्दा माथिका पुरुषहरू आफ्नो स्वास्थ्यप्रति बढी सचेत हुनुपर्छ । यसो गर्नाले तपाई सबै प्रकारका रोगहरूबाट टाढा रहनुहुनेछ र तपाई बुढेसकालमा पनि स्वस्थ र सक्रिय रहनुहुनेछ। यसका लागि ३० वर्षभन्दा माथिका व्यक्तिले चारवटा कुराको सेवन गर्नुपर्छ ।

भटमास

भटमासमा प्रोटिन प्रशस्त हुन्छ । मेटाबोलिक प्रणालीलाई स्वस्थ राख्न भटमासको सेवन गर्नुपर्छ । भटमासमा पाइने पोषक तत्त्व हड्डी बलियो बनाउनका लागि उपयोगी हुन्छ । १०० ग्राम भटमासमा ३६.५ ग्राम प्रोटिन पाइन्छ । प्रोटिनको कमी भएका व्यक्तिले भटमासको सेवन गर्नुपर्छ । दैनिक एक पटक भटमास सेवन गर्नु शरीरको लागि फाइदाजनक हुन्छ ।

ब्रोकाउली

ब्रोकाउली स्वास्थ्यका लागि निकै फाइदाजनक हुन्छ । ब्रोकाउलीमा भिटामिन र मिनरल्स प्रचुर मात्रामा पाइन्छ । ब्रोकाउलीले प्रोटिनको कमीलाई पनि पूरा गर्छ । यसमा ४.५ ग्राम प्रोटिन पाइन्छ । ब्रोकाउली खाँदा हड्डी बलियो हुन्छ । यसका साथै ब्रोकाउलीले रोग प्रतिरोधात्मक क्षमतालाई पनि बलियो बनाउँछ । यदि तपाईँ नियमित रूपमा ब्रोकाउलीको सेवन गर्नुहुन्छ भने, तपाईँको रोग प्रतिरोधात्मक क्षमता रोगहरूसँग लड्न को लागी बलियो हुन्छ।

हरियो केराउ

भनिन्छ, पातदार तरकारीमा प्रोटिन, आइरन र मिनरल्स प्रशस्त मात्रामा पाइन्छ । यी पातदार तरकारीहरूमा पालक, सोया मेथी आदि पाइन्छ तर हरियो मटरको सेवनले तपाईँलाई पालकभन्दा बढी प्रोटिन दिन्छ। मटरमा ५ ग्राम प्रोटिन हुन्छ । यति मात्र होइन, मटरले क्याल्सियम, म्याग्नेसियम, पोटासियम, जिङ्क, कपर, फस्फोरस आदिको कमीलाई पनि पूरा गर्छ । हरियो मटर फाइबर युक्त खाना हो, जसले शरीरको रोग प्रतिरोधात्मक क्षमता बढाउँछ।

माछा

यदि तपाई मांसाहारी हुनुहुन्छ भने माछाको सेवन गर्नु पनि फाइदाजनक हुन्छ । खानामा तैलीय माछाको सेवन गर्ने । माछामा प्रशस्त मात्रामा प्रोटिन पाइन्छ । १०० ग्राम माछामा २२ ग्राम प्रोटिन हुन्छ, जसले शरीरमा आवश्यक हर्मोन बनाउँछ। मुटु र मस्तिष्कलाई बलियो बनाउन पनि माछाको सेवन लाभदायक हुन्छ ।

यो पनि…
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