Muft Weight Gain Diet Plan (Pakistani Khana)
Wazan barhana sirf zyada khane ka naam nahi. Asli usool ye hai: aap jitni calories kharch karte hain, us se thori zyada rozana leni hain. Neeche wala plan aam Pakistani ghar ke khane se bana hai, koi mehnga foreign supplement nahi. Ye plan mard aur khawateen dono ke liye hai.
Wazan kyun nahi barh raha?
Sab se aam wajah bhook ka kam hona hai. Bohot log kehte hain ke wo bohot khate hain, lekin jab ek hafta likh kar dekha jaye to rozana ki calories zaroorat se kam nikalti hain. Doosri wajah ye hai ke khana teen waqt ka hota hai lekin beech me kuch nahi liya jata, is liye din bhar ka total kam reh jata hai.
Teesri wajah tez metabolism hai, jo aksar khandani hoti hai. Aise logon ko thora zyada aur thora zyada baar khana parta hai. Chauthi wajah koi medical masla ho sakta hai, jaise thyroid, sugar, pet ke keeray ya kamzori. Agar wazan lagatar gir raha ho to pehle doctor se test karwa lena behtar hai.
Yaad rakhein ke wazan tabhi barhta hai jab body ko rozana zaroorat se zyada calories milein. Ek aam banda agar rozana 300 se 500 calories zyada le, to mahine me taqreeban 2 se 4 kilo barhta hai. Isi liye neeche wale plan me har khane ke beech me ek snack rakha gaya hai.
Rozana ka plan
- 2 anday (omelette ya ubale hue)
- 2 paratha ya 2 roti makhan ke saath
- 1 glass full cream doodh
- 5–6 badam ya akhrot
- Banana shake: 1 glass doodh + 1 kela + 1 tbsp shehed
- Ya 1 mutthi khajoor aur nuts
- 2–3 roti ya 1 bari plate chawal
- Chicken, gosht ya daal (1 achhi bari serving)
- 1 katori dahi
- Salad: kheera, tamatar, gajar
- 1 sandwich ya 1 paratha chai ke saath
- Ya peanut butter ke saath 2 bread slices
- 2 roti
- Sabzi ya gosht
- 1 katori daal ya chana
- 1 glass lassi ya doodh
- 1 glass garam doodh, chahein to 1 chammach shehed ke saath
Ye zaroor karein
- Rozana 3 bade khane aur 2–3 snacks. Khana skip bilkul na karein.
- Protein har khane me: anday, doodh, dahi, daal, chana, chicken, gosht.
- Hafte me 3–4 din weight training (push-ups, dumbbell, gym). Bina workout ke wazan charbi ki soorat me barhta hai, muscle ki nahi.
- Paani khane ke beech me piyein, khane ke saath zyada nahi, warna pait jaldi bhar jata hai.
- Rozana 7–8 ghante neend. Muscle neend me banta hai.
Ye na karein
- Sirf junk food se wazan barhana: burger aur colddrink se charbi barhti hai, sehat nahi.
- Hafte me 1 kilo se zyada barhane ki koshish.
- Khali pait chai ya zyada chai/coffee, isse bhook mar jati hai.
Aksar pooche jane wale sawal
Kitne din me wazan barhta hai?
Sehatmand raftaar hafte me taqreeban aadha se ek kilo hai. Yani mahine me 2 se 4 kilo. Ye aapki umar, metabolism aur khane pe depend karta hai.
Main bohat khata hoon phir bhi wazan nahi barhta?
Aksar wajah ye hoti hai ke asal me itna nahi khaya jata jitna lagta hai, ya bhook hi kam hoti hai. Ek hafte likh kar dekhein ke rozana kya kya khaya. Bhook kam ho to Hard Gainer isi liye banaya gaya hai.
Kya ye plan khawateen ke liye bhi hai?
Ji haan, bilkul. Portion apni bhook ke mutabiq thora kam ya zyada kar lein.
Weight Gain ke guides
Ye maloomat aam sehat ki raahnumai ke liye hai, kisi doctor ke mashware ka badal nahi. Koi bimari ho ya dawai chal rahi ho to pehle apne doctor se mashwara karein.