DESI NUTRITION-MAINTENANCE CALORIES//MICRONUTRIENTS//SUPPLEMENTS[HINDI] PART 1

DESI NUTRITION-MAINTENANCE CALORIE//MICRONUTRIENTS//SUPPLEMENT ||

Hello guys kaise ho aap sab umeed karta hu aap ache hoge aaj fir nayi infromation ke sath hajir hu aaj ki information jo main apko dene wala hu ye bhoht hi jaruri hai aaj ka blog apke liye bhoht interesting hone wala hai or bhoht jaruri bhi hai blog shuru karne se pahle main apko btana chahta hu ki aaj hum nutrition ke bare me baat kyu kar rahe hai btane ko toh main apko meal preparation blog or exercise blog supplement information per blog kyu nhi bana rah hu aaj nutrition ke bare me hi kyu bta rah hu guys jo mean reason hai iske piche wo ye hai bodybuilding health or fitness ek asa merge hai jiski dawa nutrition hai or ye dawa har insan ki alag alag hoti hai depending on some factor jaise ki body weight body height body composition age activity level hormones bhoht sare factor me apki nutrition depend karti hai hum ek hi nutrition sab logo ke liye istmal karke ye expect nhi kar sakte ki same result milega toh sab ke liye alag alag nutrition hota hai toh nutrition ko samjane ke liye priority ke according order me lgaya hai or ek invered paramid apke liye bnaya hai jisse apko samjne me asani ho.

1. CALORIES
2. MACRONUTRIENTS + FIBER
3. MICRONUTRIENTS + WATER
4. MEAL TIME + FREQUENCY
5. SUPPLEMENTS
   

• Calories :- guys sab se pahle iss paramid ka sab se important pahla point hai wo hai calories toh guys calories kya hai calories energy ki unit hai jo din bhar me aap food consume karte hai khate hai wo calories consume kar rahe hai kisi bhi insan apne fitness goal ko achive karne ke liye calories ko manipulate karna padta hai for example agar apka goal fat loss hai toh apko calorie deficit me jana padega yaniki apko apni maintenance calorie se kam calorie consume karni padegi fat loss karne ke liye agar apka fitness goal muscle gain ka hai gaining ka hai bulking ka hai toh apko apni maintenance calories se jada calories consume karni padegi yaniki calories surplus me jana padega muscle gain karne ke liye.
• Macronutrients + FIBER :- macronutrients kya hai macronutrients hai protein,carbohydrates,fats toh protein kyu jaruri hai ek sufficient amount of protein apko din bhar me iss liye jaruri hota hai kyu aap jab exercise karte ho jab aap training karte ho toh aap apne muscle ko break karte ho toh us muscle ko repair karne ke liye apko protein ki jarurt padti hai muscle ko repair karne ke sath sath muscle ko badhane ke liye exercise karne ke liye apko us protein ki jarurt padti hai ab baat karte hai carbohydrates energy source din bhar me jo bhi aap activity kar rahe hai khelna kudna kam karna likhna padhna exercise karna lift karna weight ko wo sab chizo ke liye apko energy chaiye hoti hai apki body me jo apko glucose jo apko carbohydrates source se milta hai ab ate hai fat per ye apka tishra macronutrients hai pahla protein tha dusra carbohydrates guys fat apki body me iss liye jaruri hai kyuki jo apki brain functioning hoti hai jo apke hormone production hoti hai wo fat per depend karti hai aap apni required limit se kam fat le rahe hai ya aap bilkul bhi fat nhi le rahe ho toh wo apki brain functioning ko effect karega apka dimag kam kaam karega apke hormone production kam hogi toh fat bhoht important hota hai jab aap macronutrients ki baat karte hai fat khrab chiz nhi hai fat achi chiz hai lekin limit me macronutrients ke sath hum baat kar rahe hai fiber ki bhi fiber apki body me iss liye important hai kyuki aap din bhar me jo bhi calories consume karte ho jo bhi whole food consume kar rahe hai koi bhi food consume kar rahe hai usko digest karne ke liye aapki body me fiber ka hona bhoht jaruri hai jo recommended fiber ki intake hai wo humri hai 10 gram per 1000 calories agar aap din bhar 20 se 25 gram fiber intake le rahe hai toh wo apke liye kafi hai.
• Micronutrients + WATER :- iss paramid ka tishra important point hai wo hai micronutrients and water micronutrients hai apke vitamins and minerals jo apki body ko recover karne me apki help karte hai jo apki body ko repair karte hai ye micronutrients humare depend karte hai choices of food per jo bhi hum whole food consume karte hai unme hume macronutrients ke sath sath micronutrients bhi milte hai vitamins or minerals bhi milte hai lekin kabhi kabhi hum wo hum micronutrients raw food whole food se nhi mil pate hai uski kami ko pura karne ke liye iss liye hum multivitamins lete hai water jab aap exercise karte hai training karte hai kisi bhi trah ki activity karte hai toh apki body se water nikalta hai apko ek chiz dhiyan rakhni hai apki body hydrated rhe or water level apka kam na ho kyuki jisse bhoht sare problems ho sakte hai jaise cramp padh sakta hai recovery late ho sakti hai agar aap sare macronutrients le rahe hai micronutrients le rahe hai lekin pani nhi pe rahe hai sahi matra me toh wo apke gains ko apki recovery ko bhoht slow kar sakta hai hmesha aap hydrated rahe toh guys ye toh ho gai humri 99% jo humri important 3 chize hai calories,macronutrients,micronutrients ye sab se important chize cover ho gai hai.
• Meal Time + Frequency :- ab jo sab se kam hissa iss paramid ka wo hai meal frequency and timing meal frequency kyu important hai agar aap din me 3 se 5 meal consume karte ho toh uska benefit bhoht jada hoga bajay iske ki aap din me sirf ek bhoht bada meal consume kar rahe hai aap khud sochiye aap din me ek hi meal le rahe hai 3000 calories ek sath toh apke stomach per usko digest karne ke liye kitna load padega bajay ek ya 2 meal lene ke bhoht bade aap apne meals ko 3 se 4 ya 5 meal me devide kar ke small meal bana kar din bhar me kha sakte hai isko lene se apki body per jada benefit hoga ye bhoht chota factor hai lekin bhoht hi important hai timing iss liye important hai kyuki workout se pahle or workout ke baad ka jo samay hota hai iss time per hume apne meals ko apne foods ko apne nutrients ko consume karna padta hai taki jo humne apni muscle ko break kiya hai muscle ko fatigue kiya hai workout ya kisi bhi training ya activity ke doran hum us muscle ko jaldi repair kar sake body ki recovery jaldi kar sake iss liye bhoht hi important hai meal timing.
• SUPPLEMENTS :- ab baat karte hai hum supplement ki jab aap baki ke 4 point ko achi trah se follow kar rahe hai puri trah se follow kar rahe hai tab jake supplements apke kam karege supplement sirf 5% hai apki nutrients ka jab sari chize on point hogi tab jake apka supplement kam karega wo bhi basic supplement ek insan sirf basic supplement ki jarurt hoti hai jaise creatine,amino acid,caffeine jo apko assist karte hai help karte hai training karne ke liye apko focus karne me help karte hai apko heavy weight lift karne me help karte hai na ki apki body composition change karne ya body transform karne me.

MAINTENANCE CALORIES :- maintenance calories wo calories hai jo apko apne current weight ko maintain karne ke liye chaiye hoti hai din bhar me ye maintenance calories bhoht sare factor per depend karti hai jaise apka activity level kya hai aap kitni calories consume kar rahe hai apka body weight kya hai apka metabolism kaisa hai maintenance calories hmesha ek jaisi nhi rahti hai ye hmesha badalti rahti hai age ke sath samay ke sath apki activity ke sath exact maintenance calories pta karna bhoht mushkil hai jab tak aap apni maintenance calories ko activity ko weight ko track nhi karege tab tak aap apni exact maintenance calories pta nhi kar payege per ek rough idea hai ek approx number ek range pta karne ke liye bhoht sari theory hai bhoht sari research ki gai hai lekin jo sab se simple tarika hai 92% se 95% sahi hai jo formula hai wo hai maintenance calories is equal to current body weight into 14 to 16 range of calorie ek hum range le rahe hai 14 se 15 ki ye formula mera nhi hai jo sahi hai wohi apko btauga toh ek range hum iss liye de rahe hai kyu ki hume ek approx number chaiye lgatar hafte mahine salo tak jab hum apne weight ko calorie ko track karte hai tab jake hume exact number accurate milta hai humri activity ke hisab se wo bhi constant nhi agar humri activity change hogi ya humara weight change hoga ya fir kuch bhi change hoga toh humari maintenance calories change hogi toh hum ab ek exmple lete hai kis ka maan lijiye ek insan hai jiska naam rohit hai rohit ka jo weight hai wo hai 160 pound hai rohit 4 se 5 din workout karte hai or unka jo body fat hai wo hai 15% se 17% ke bich me hai ab hum unki maintenance calories nikalege formula lga kar aap ase hi same khud bhi apni maintenance calories nikal sakte hai.

M.cal = current body weight×(range)calories

M.cal = 160×(14 to16)calories

            = 2240cal lower limit 2560cal upper limit

            = 2400 cal 

starting point ke liye ek start point ke liye lower limit or upper limit ke bich ki hume ek point hum choice karte hai toh humne 2400 choice ki starting point ke liye ab baat karte hai hum jo log overweight hai yaniki 20% se jinka body fat uper hai wo log maintenance calorie ko calculate karne ke liye ek starting point calculate karne ke liye kya karege range toh apki 14% to 16% hogi agar apka total body weight 200 pound hai agar apka body fat percentage 25% hai 200 ka 25% 50 hota hai toh apka lean body mass agya 150 pound ye bhi kar ke dekha deta hu apko pta chal jayega ki lean body mass kaise nikalte hai.

Lean body mass = body weight - body fat

                      LBM = 200 - 50

                      LBM = 150lbs

M.cal = lean body mass(range)calories

           = 150(14 to 16)calories

Guys isko calculate karne ke baad apki ek range nikal jayegi jisme se aap koi sa bhi starting point choices kar sakte hai wo apki calories nikal jayegi guys ye thi aaj ki information nutrition per lekin guya iska main dusra part bhi le kar aauga iske baad hi apko iska dusra part mil jayega nhi toh ye blog kafi badha ho jayega umeed karta hu aapko meri infromation achi lagi hogi apko kafi kuch sikhne ko mila hoga guys aap comment karna na bhule comment karte rahe kisi or topic per blog chahte hai toh wo bhi btaye toh guys milte hai iske dusre part me apna dhiyan rakhe.