Strong Bones Urdu Tips Food For Strong Bones In Hindi Hadi Mazmoot Karne Ka Tarika

How To Make Strong Bones In Urdu Tips Strong Bones Treatment

Hadiyon Ki Mazbooti Ke Liye Kya Khaen Kya Piyen

Strong Bones Tips In Urdu: Jab bhi hadiyon ki mazbooti ki baat ki jati hai tou isi ke sath do eham taren ghizai ajza ka zikar zaruri samjha jata hai. Ye do ghizaiyaten calcium aur vitamin D hein. Calcium ap ki hadiyon aur danton ko mazbot bunyad farahim karta hai jab ke vitamin D jism mein calcium ke anjazaab ko behtar banata hai aur hadiyon ki afzaesh mein mawanat karta hai. Ye dono ghizaiyat bakhsh ajza agar cha zindagi ke ibtadai marhale mein buhat ehmiyat rakhte hein lekin barhti umar ke sath in ki afadiyat ghat ti nahin hai. Jo log hadiyon ke bhar bhare pan ki bemari Osteoporosis mein mubtala hote hein, inhein agar calcium aur vitamin D wafir mikdar mein mil jae to is bemari ki raftar sust hosakti hai aur hadiyon ke fracture hone ka andesha kum hosakta hai. 50 saal tak ki umar ke balig afrad ko rozana ek hazar miligram calcium aur vitamin D ki 200 international units darkar hoti hein jab ke 50 sal se zayada umar ke afrad ko yomia 1200 miligram calcium aur 400 se 600 international units vitamin D milna chahiye. Aiye, hum apko bataen ke wo kon se ghizaen hein jin se ap ye ghizai ajza asani se hasil karke apni hadiyon ko mazbot bana sakte hein.

Dahi - Yougurt

Buhat se log vitamin D ki zarurat suraj ki kirno se puri karte hein lekin kuch makhsoos ghizaon mein bhi ye vitamin shamil kiya jata hai. Jaise dahi. Agar ap ek piyala dahi khalen to ap ki yomia calcium ki zarurat puri hojaegi aur agar is dahi mein vitamin D bhi shamil hoto ek panth dokaj hojaega.

Doodh - Milk

Ap ne aksar dodh ke ishtihar mein bachon ko dodh se chapre honton ke sath dekha hoga. Is mein waziya paigam ye hota hai ke bachon ki ghizaon mein dodh ko lazman shamil karna chahiye. Ye sirf bachon ke liye nahin baron ke liye bhi intehai mufed ghiza hai. Chiknai se pak 8 ounes dodh pene se ap ko  agar cha 90 harare milte hein lekin is se ap ke calcium ki yomia khorak ka 30 fesad bhi pura hojata hai. Agar mumkin hoto koi aisa brand muntakhib karen jis mein vitamin D bhi shamil kiya gaya ho ta ke duhra faida ho. Agar din bhar mein 3 glass dodh pena ap ke liye mushkil horaha hoto milk shake aur dodh mein koi sharbat milakar bhi pi sakte hein.

Paneer

Paneer mein calcium ki mikdar buhat zayada hoti hai lekin iska ye matlab nahin hai ke ap paneer khane mein had se tajawez karjaen. Is se apke joron ko koi faida nahin hoga. Sirf 1.5 ounes chedar paneer mein apki yomia calcium ki zarurat ka 30 fesad mojood hota hai, is liye paneer se aitadal ke sath lutuf andoz hon, zayada tar paneer mein vitamin D ki bhi kuch mikdar shamil hoti hai lekin itni nahin ke apki rozana zarurat puri hojae.

Ande - Eggs

Agarcha andon mein yomia vitamin D ki sirf 6 fesad mikdar shamil  hoti hai lekin ye is vitamin ke hasool ka fori aur asan tareka hai. Sirf ande ki safedi khane keliye muntakhib na karen. Is se agarcha calories ki tadad kum hojati hai lekin vitamin D zardi mein hota hai.

Palak

Agar apko dairy masnuat pasand nahin hein to palak aur bandgobi ke bare mein kya khayal hai? In tar kariyon ke zariye bhi ap ki calcium ki zarurat puri hosakti hai. Ek piyala pakae hoe palak ya bandgobi mein calcium ki yomia zarurat ka 25 fesad shamil hota hai jab ke calcium ke ilawa fiber , iron aur Vitamin A bonus ke tor par mil jate hein.

Makwi Daliya

Bazar mein sada daliya ke ilawa kuch aise makwi daliya bhi dastiyab hein jin mein vitamins aur minerals alag se shamil kiye jate hein. Jin logo ko machli pakane ya dhoop mein bahir nikalne ka moka na mile, wo is kisam ke mazedar daliye se vitamin D ki zarurat puri kar sakte hein.

Narangi Ka Juice

Taza nichore hue sangtare ya kino ke juice mein agarcha vitamin D shamil nahin hota aur calcium ki bhi buhat kum mikdar hoti hai taham bazar mein dabon mein mehfoz orange juice mein ye ghizayaten izafi tor par shamil kijati hein. Eham bat ye hai ke sangtare ke juice mein vitamin C ya Ascocarbic acid calcium ke anjazab mein madadgar hota hai.

Machliyan - Fish

Machliyon ki baz iksam maslan sardenz, samon aur tona mein calcium ke ilawa vitamin D ki bhi wafir mikdar pai jati hai. Khas tor par samon machliyon mein dil ke liye sehat omega 3 fatty acids ki bhi buhtat hoti hai. Is machli ke sirf 3 ounes ke ek tukre se apki rozana vitamin D ki zarurat puri hosakti hai. Tona bhi tail chorne wali machli hai. Iska 3 ounes ka tukra apko 154 international units ki mikdar vitamin D farahim karta hai.