DESI NUTRITION MAINTENANCE CALORIES

 DESI NUTRITION-MAINTENANCE CALORIES

Hello guys kaise ho aap sab umeed karta hu ache hoge aaj jo topic hai wo kafi important hai kafi jaruri hai humara aaj ka topic nutrition per hai aaj main apko nutrition ke bare me kyu btana chahta hu health or fitness ke liye nutrition bhoht jaruri hai nutrition sab ka alag alag ho sakta hai ya hota hai jaise ki body weight body height age activity level hormones kafi sare factor hai jisper apki nutrition depend karti hai hum ek hi nutrition  sab logo ke liye istmal nhi kar sakte or ye nhi soch sakte ki sab ko ek jaisa fayda hoga sab ke liye alag alag nutrition  hota hai nutrition  ko main apko asan sabdo me samjauga or puri jankari aap tak pochauga.

1. CALORIES :- toh sab se pahle baat karte hai calories ki calories kya hoti hai calories energy ki unit hai hum jo pure din me khana khate hai koi bhi meal lete hai usme hum calories lete hai kisi bhi insan ko fitness ke goal ke liye calories ko manipulate kartna padta hai matlb apni calories ke sath thoda khelna padta hai jaise ki maan lo aap fat lose kar rhe hai toh apko apni maintenance calorie se kam calories leni padegi apko calories deficit me jana padega tabhi apka fat lose hoga agar apka goal muscle gain ka hai bulking ka hai toh apko apni maintenance calorie se jada calorie leni padegi yaniki apko calorie surplus me jana padega muscle gain karne ke liye.

2. MACRONUTRIENTS+FIBER :- macronutrients me protein carbohydrate or fat ate hai protein kyu jaruri hai jab aap excercise karte hai aap apne muscle ko break karte hai us muscle ko repair karne ke liye apko protein lena jaruri hota hai muscle ko repair karne ke liye or sath sath us muscle ko bhdane ke liye muscle ka size bada karne ke liye protein ki jarurt padti hai ab baat karte hai carbohydrate ki isse apki body me energy ati hai ye ek trah ka energy source hai din bhar me aap jo bhi kam kar rhe hai koi bhi activity kar rhe hai jaise khelna likhna padna workout karna in sab chizo ke liye apko energy chaiye hoti hai apki body me jo glucose jo apko carbohydrate se milta hai uske baad ata hai fat per fat iss liye bhi jaruri hai jo apki brain functioning hoti h jo apki hormone production hoti hai wo fat per depend karti hai agar aap jarurt ke hisab se kam fat le rhe hai ya bilkul hi nhi le rhe wo apke brain per effact karega apka brain kam kaam karega apki hormone production kam hogi iss liye fat kafi jaruri hai fat galt chiz nhi hai khrab chiz nhi hai achi chiz hai agar aap usko limit me le toh macronutrients ke sath hum fiber ki bhi baat kar rhe hai fiber iss liye jaruri hai apki body ke liye aap dinbhar me jo bhi calorie le rhe hai koi bhi food le rhe hai usko digest karne ke liye fiber lena jaruri hota hai agar aap din bhar me 20 se 25 gram fiber le rhe hai toh wo kafi hai.

3. MICRONUTRIENTS+WATER :- micronutrients hai vitamins and minerals ye apki body ko recover or repair krne me help karte hai ye micronutrients humare food per depend karte hai jo hum food lete hai usse humko vitamins minerals milte hai lekin kabhi kabhi hum food se bhi ye sab nhi mil pata iss liye us kami ko pura karne ke liye hum multivitamins lete hai water ki baat kare toh jab aap excercise karte hai kisi bhi trah ki activity karte hai toh us time apki body se pani nikalta hai apko water ka dhiyan rakhna bhi jaruri hai body me pani ki kami na ho pani ki kami se recovery me bhi problem aa sakti hai recovery late ho sakti hai agar aap micronutrients ache se le rhe hai or aap pani nhi le rhe hai to wo apko recovery ko kafi slow kar sakta hai jo ki galt hai.

4. MEAL TIME+frequency :- meal frequency kyu jaruri hai agar aap din me 3 se 5 meal lete hai toh uska benfit bhoht jada hoga bajaye iske ki aap din me ek bar me bhoht bada meal le aap khud sochiye aap ek sath itna bada meal le rhe hai toh apke pet per usko digest krne me kitna load padega ek bar me kafi bada meal lene ki bajaye aap din ke gape me 3 se 5 bar mil le iss trah se meal lene se apki body ko jada fayda hoga ye bhoht choti baat hai lekin kafi important hai jo humara gym se phale ya fir baad ka time hota hai in dono time per humko acha food lena padta hai kyu gym time me humne jis muscle ko break kiya hai us muscle ko jaldi repair kar sake uski recovery jaldi kar sake iss liye jaruri hai meal timing.

5. SUPPLEMENTS :- jab aap baki ke 4 point follow kar rhe hai ache se tab jaa kar supplements apke kam krege apki nutrion ka supplements sirf 5% hai ek insan ko bus basic supplements ki jarurt hoti hai jaise amino acid caffeine basic supplements se apko help milti hai weight training me focus karne me help karte hai.

MAINTENANCE CALORIES :- ab baat karte hai maintenance calories ki ye wo calories hoti jo apke current weight ko maintenance karne ke liye chaiye hoti hai din bhar me ye maintenance calorie kafi sare factor per depend karti hai jaise apka activity level kya hai aap kitni calorie le rhe hai apka weight kitna hai maintenance calorie hmesha badlti rahti hai apki age ke sath weight ke time ke sath or apki activity ke sath iss liye hume maintenance calories pta karna asan nhi hai kuch had tak hum pta kar sakte hai 92% tak kyu ki humara weight badta rahta hai.

Guys ye thi aaj ki jankari umeed karta hu apko pasand ayi hogi aap comment kar ke jarur btaye apko meri ye jankari kaisi lgi or aaj jis naye topic per jankari chahti hai wo bhi comment me jarur btaye toh guys milte hai nayi jankari ke sath tab tak ke liye bye take care.