Top 6 Carbohydrate Source ||
Hello guys kaise ho aap sab umeed karta hu aap ache hoge aaj fir ek naye blog ke sath hajir hu aaj ka topic hai 6 carbohydrate source jo aap apne diet me include kar sakte ho fir chahe apka purpose kuch bhi ho chahe aap weight loss karna chahte ho ya weight gain karna chahte ho ya muscle build karna chahte ho inme se aap koi bhi source aap apni daily diet me include kar sakte hai source ke bare me baat karne se pahle main apse kuch or baat karna chahta hu or ek chiz hai jo clear karna chahta hu wo hai carbohydrate khane se hum mote ho jate hai body fat percentage badh jata hai asa bilkul bhi nhi hota kyuki one gram carbohydrate me apko milte hai 4 calorie or one gram protein me bhi apko 4 calorie milti hai matlab aap carbohydrate khao ya protein apko same amount of calorie milegi per jab aap jada khane lag jate ho jada calorie consume karte ho jab apki body ko utni calorie ki jarurat nhi hoti jitni bhi aap tab apki body me fat ata hai aaj kal kafi log kafi trah ki diet karte hai low carb diet karne lage hai or bhi bohat trah ki fancy diet market me aa gai hai jo log follow kar rahe hai main kisi ko galat nhi kah rah bus main itna btana chahta hu ki carbohydrate fuel hai apki body ke liye yani din bhar me aap jitna bhi kam karte ho uske liye jo apko energy ki jarurt padti hai carbohydrate apko wo energy deta hai agar aap bhoht long time tak carbohydrate low karke rakhoge toh apki overall body functioning per fark padh sakta hai guys jab bhoht jada lambe samay tak carbohydrate ko avoid karte hai carbohydrate nhi khate toh humri brain function per bhi fark padta hai even toh apko dhiyan rakhna chaiye ki din bhar me jitni bhi apki calorie ki requirement hai usme se 50 se 55% jo calorie ani chaiye wo carbohydrate se ani chaiye per iska ye matlab nhi hai ki aap artificial sugar khani shuru kardo pizza bugur soft drink asi chize na khaye agar khate hai toh jaldi hi chodh de even apne liye ache source carbohydrate ke choice kare per apko dhiyan rakhna hai ki apko kitni matra me khana hai or kis samay khana hai ayiyo toh dekhte hai wo best source kya ho sakte hai.
- Sweet Potato :- pahla source jo humara hai wo hai sweet potato ye complex carbohydrate hai ye humari body me bhoht slowly digest hota hai jiski wajah se ye long time tak energy deta hai isme vitamin A bhi hota hai jisse humari immunity achi rahti hai isme apko bharpur matra me fibre milega jisse ki apki gut healthy rahegi or ye ek bhoht hi acha antioxidant hai or 100gram sweet potato me apko 26gram ke karib carbohydrate mil jata hai per bhoht sare season me sweet potato available nhi hota toh aap iske jagah per normal potato ka istmal bhi kar sakte hai kyu ki wo bhi equal hi good hota hai.
- Oats :- 2nd source humara hai oats ye bhi ek bhoht acha source hai complex carbohydrate ka jisme apko achi matra me fibre milega or jo log oats khate hai unki heart health achi rahti hai kyu ki ye apke bad cholesterol ko kam karta hai sath me ye apke blood sugar ko control karta hai toh jo log diabetic hai unke liye oats ek bhoht acha source hai isme apko achi matra me vitamins and minerals milte hai jisse apki health achi rahti hai 100gram (RAW) oats me apko 68gram carbohydrate milte hai or aap isko breakfast me or pre workout me kha sakte hai per jo log pre workout khana chahte hai wo 2 gante pahle khaye taki ye easly digest ho jaye or apko workout ke samay energy de.
- Rice :- humara agla source hai rice white rice ya fir brown rice dono hi rice khana acha rahta hai fark sirf itna hai jo brown rice hai unko digest karna thoda muskil hota hai jinlogo ko digestion ki problem hai wo white rice khaye agar aap mujshe pucho ki kon rice khane chaiye toh main boluga white rice jiske 2 karan hai pahla karan white rice indian kitchen me easy mil jata hai or dusra disgest karna asan hai or rice me apko magnesium,iron and B vitamins milte hai or 100 gram kache chawal me apko 80 gram carbohydrate mil jata hai or isko khane ka best samay hai aap rice ko lunch me kha sakte ho ya fir aap isko post workout bhi kha sakte ho.
- Quinoa :- kafi log quinoa nhi khate hai per hume khana chaiye isme apko carbohydrate ke sath sath achi matra me protein bhi mil jata hai 100 gram quinoa me apko 64gram carbohydrate ke sath 12 se 15 gram protein bhi milta hai iss liye ye ek complete food hai isme apko vitamins and minerals milege antioxidants fibre rich hai or ye naturally gluten free hai din me aap isko kabhi bhi kha sakte hai.
- Banana :- ek medium size banana me apko approximately 25 se 27 gram carbohydrate milega banana ki khasiyat hai ki ye quickly digest ho jata hai or apko ussi time energy provide karta hai or sath me ye apko lambe samay tak full bhi rakhta hai jo log weight lose karna chahte hai wo asa mante hai unko banana nhi khana chaiye jab ki asa nhi hai even banana me apko bharpur matra me potassium milta hai jiski wajah se apka water retention kam ho jata hai toh jo log weight gain karna chahte hai wo 2 ya 3 banana kha sakte hai or jo log weight lose karna chahte hai wo bhi banana kha sakte hai agar aap sone se pahle half banana kha kar so jaoge toh apka water retention kam ho jayega toh matlab apka purpose kuch bhi ho per banana khana achi baat hai bhoht healthy hota hai.
- Whole wheat roti :- kafi sare logo ko lagta hai roti nhi khani fitness trainer bhi kahte hai roti nhi khani chaiye lekin roti khane me koi preshani nhi hoti jarur kha sakte hai kyu ki roti ek best food hai jo ke india ke har ghar me hota hai or bachpan se hum khate aa rahe hai agar aap roti khate ho toh apko usse koi nukshan nhi hone wala even wo apko energy provide karwati hai or apki body ki functioning achi rahegi ek normal size ki roti jo humre ghar me banti hai usme 12 se 15 gram carbohydrates hote hai roti ka best part ye hai ki he diabetic friendly hai or aaj kal humre gharo me itni trah ki bread ane lag gai hai jisper likha hota hai whole wheat 100% jo ki nhi hota iss liye bread ko mat khao uski jagh per roti ka ismal karo per apko quatity ko dhiyan me rakh kar khana hai or aap roti ko lunch me dinner me kabhi bhi kha sakte ho.
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