Sure! Here’s the article translated into Hinglish:
Healthy Eating Ke Liye Tips
Ye 8 practical tips healthy eating ke basics ko cover karte hain aur aapko healthier choices karne mein madad kar sakte hain.
Ek healthy diet ka key hai sahi amount mein calories khana, jo aapki activity level par depend karta hai, taaki aap jo energy consume karte hain uska balance aap jo energy use karte hain uske saath ho.
Agar aap apne sharir ki zaroorat se zyada khana ya peena karte hain, toh aap wajan badha lenge kyunki jo energy aap use nahi karte, wo fat ke roop mein store ho jaati hai. Agar aap zyada kam khana ya peena karte hain, toh aapka wajan kam hoga.
Aapko ye bhi zaroori hai ki aap diverse foods khaye, taaki aapko balanced diet mil sake aur aapka sharir zaroori nutrients le sake.
Yeh recommend kiya gaya hai ki mardon ko din mein lagbhag 2,500 calories leni chahiye (10,500 kilojoules). Aur auraton ko lagbhag 2,000 calories lene chahiye (8,400 kilojoules).
UK mein adhikansh adults zyada calories khate hain jo unhe zaroorat nahi hain aur unhe kam calories khani chahiye.
1. Apne Meals Ko Higher Fibre Starchy Carbohydrates Par Adharit Karein
Starchy carbohydrates ko aapke khane ka ek third se thoda zyada banana chahiye. Inmein potatoes, bread, rice, pasta aur cereals shamil hain.
Higher fibre ya wholegrain varieties chunen, jaise wholewheat pasta, brown rice ya potatoes unki skin ke saath.
Ye white ya refined starchy carbohydrates se zyada fibre contain karte hain aur aapko lambi der tak full feel karwa sakte hain.
Har main meal ke saath kam se kam 1 starchy food shamil karne ki koshish karein. Kuch log sochte hain ki starchy foods fataate hain, lekin gram per gram inmein carbohydrates fat se kam calories provide karte hain.
Jab aap cooking ya serving kar rahe hain, tab aap jo fats add karte hain un par dhyan rakhein kyunki ye calorie content ko badhate hain – jaise chips par oil, bread par butter aur pasta par creamy sauces.
2. Bahut Saare Fruits Aur Veggies Khayen
Ye recommend kiya gaya hai ki aap roz kam se kam 5 portions alag-alag fruits aur vegetables khayein. Ye fresh, frozen, canned, dried ya juiced ho sakte hain.
Aapka 5 A Day lena utna mushkil nahi hai jitna lagta hai. Kyun na apni breakfast cereal par ek banana kaat dein, ya apne mid-morning snack ko ek piece fresh fruit se badal dein?
Fresh, canned ya frozen fruits aur vegetables ka ek portion 80g hota hai. Dried fruits ka ek portion (jo meal times par hi khana chahiye) 30g hota hai.
Ek 150ml glass of fruit juice, vegetable juice ya smoothie bhi 1 portion ke roop mein count hota hai, lekin iski matra ko din mein 1 glass se zyada nahi hone dena chahiye kyunki ye sugary hote hain aur aapke teeth ko nuksan pahuncha sakte hain.
3. Zyada Fish Khayen, Including A Portion Of Oily Fish
Fish protein ka achha source hai aur ismein kai vitamins aur minerals hote hain.
Halaanki aapko har week kam se kam 2 portions fish khani chahiye, jismein se kam se kam 1 portion oily fish honi chahiye.
Oily fish omega-3 fats mein high hote hain, jo heart disease se roakneme help kar sakte hain.
Oily fish mein shamil hain:
- Salmon
- Trout
- Herring
- Sardines
- Pilchards
- Mackerel
Non-oily fish shamil hain:
- Haddock
- Plaice
- Coley
- Cod
- Tuna
- Skate
- Hake
Aap fresh, frozen aur canned fish mein se chun sakte hain, lekin yaad rahe ki canned aur smoked fish mein salt zyada hota hai.
Adhikansh logon ko zyada fish khana chahiye, lekin kuch prakar ki fish ke liye recommended limits hain.