Pathon ko tizi se kise banaya jaye ziyadah se ziyadah fawaid ke liye gazaiat ki tajavez

Pathon ko tizi se kise banaya jaye: ziyadah se ziyadah fawaid ke liye gazaiat ki tajavez

Pathon ko tizi se banana sarf wazin athane ke bare min nihen hay — manasab tagaziya kamiyabi ki baniyad hay. cha aap jam min noward hon yaa ek tajrabah kar lieuter, ya gaid pathon ki nashunuma ko badhane, warzish ko behtar banane or sath martafa se bachane ke liye sciens ki hamayat yaaftah hakmat amaliyon min dobata hay. iye an zarori gazai asilon ko todte hen jan ke bare min aap ko janne ki zarort hay.

1. Pathon ke bade pemane par tizi se taumer karne min parotin ka kardar:

parotin pathon ka bilding balak hay. manasab muqadar ke baghair, aap ka jasm warzish ke bad pathon ke reshon ki marmat yaa azafah nihen kar sakta.

aap ko ktani parotin ki zarort hay?

matalaat pathon ki nashunuma ke liye rozana 1.6–2.2 garam parotin fi kalogaram jasmani wazin ki tajuz karte hen (jarnal af di antrnitional sociti af sports nuterition). masal ke tur par, ek 75 kalo wazini shaqs ko rozana 120-165 garam ki zarort hoti hay.

2. Kilori sarpples or mecrontrint belnas:

apani zaroryat ka hasab lagain:

TDEE (kal umia tawanai ke akharajat) kilkolater istamal karin. maslsal tarqi ke liye apani dekh bhal ki sath min 250-500 kilories shamil kari

• karbohideret (40-50%): andhan ki warzish or gulicojan ko bharna (gi, chaul, koino).
• chaknai (20-30%): harmon ki pedawar min maaunt (ayokado, gari dar meway, ziton ka til).

Parahies karin: methe namkin se khali kilories. gazaiat se bharpor gazaon ko tarjeeh din.

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3. Behtarin namo ke liye khane ka waqat or tyad:

jab aap khate hen to atna hi aham hay jtana aap khate hen.

warzish se pehle ki gazaiat:

tarbiyat se 1-2 ghantay pehle karbohideret or parotin ka maks khain (masal ke tur par, ber ke sath daliya or parotin shek).

warzish ke bad rikori: rikori sharo karne ke liye 2 ghantay ke andar parotin ka istamal karin. methe aalo ke sath chakn ki chhati masali hay.

asinkang ismart:

tawanai or pathon ki tarkib ko barqarar rakhane ke liye parotin se bharpor snex jise saqt able huvay anday yaa badam ka antakhab karin.

4. pathon ki tarqi ko ties karne ke liye splaments:

jabakah pori gazain behtarin hen, splaments khala ko pur kar sakte hen:

• wahi parotin: warzish ke bad ka aasan aaption.
• karetin: tqt or pathon ke hajam ko badhata hay (500+ matalaat se taaaun yaaftah).
• BCAAs: katoti ke duran pathon ke dard ko kam kar sakta hay.
• ahtyat: splaments sharo karne se pehle hameshah saht ki dekh bhal karne wale se mashorah karin.

5. hiderition or nind: nazar andaz kiye jane wale awamil:

• hiderition: pani ki kami warzish ki karkardgi ko kam karti hay. rozana 3-4 later pani pene ka masad banain.
• nind: aaram ke duran azlat badhte hen. ziyadah se ziyadah bahali ke liye raat min 7-9 ghantay ka hidaf banain.

Natijah:

pathon ko tizi se banane ke liye hoshiyar gazaiat, mastaql tarbiyat or saht yaabi ke markab ki zarort hoti hay. parotin ko tarjeeh din, azafi kilori min rahin, or hakmat amali ke matabiq waqat par khana khain. apane jasm ko tabadil karne ke liye tyar hen? hamara muft pathon ko banane wale khane ka mansubah doun lod karin or apani pesharft hamare sath share karin!

FAQ section:

Swal: majhe pathon ki taumer ke liye ktane parotin ki zarort hay?

A: rozana 1.6–2.2 garam fi kalo jasmani wazin ka masad, khane min phela hawa hay.

Swal: kon si gazain pathon ko tizi se banane min madad karti hen?

A: chakn, anday, saman, unani dahi, koino, or dal behtarin antakhab hen.

Swal: kiya majhe pathon ki taumer ke liye splaments ki zarort hay?

A: nihen, lican wahi parotin yaa karetin mutawazin gaza ke sath mal kar nataij ko badha sakte hen.