Business and Health

kha loa bacha bukhe homoi teh khaboleh laka

April 13, 2022
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Bacha bukhina ase? Bukh lageh ase? Kha boleh saman bisareh ase? Apuni huni thakibo kha loa bhal khan khabo lageh kuinah bacha bukhe homoi teh.

Yateh nutrition kha loa saman khaboleh lageh laka ase bacha bukhe homoi teh.

  • Dairy kha loa: bacha bukhe homoi teh apuni khan protein aro calcium (hardi takot hoa saman) khabo lageh bacha pet teh thaka khe takot rakhibo karneh, dairy kha loa teh dut, dahi khan khabo lageh. Dairy kha loa teh duitah kisem ase protein bishe thaka laka, casein aro whey. Dairy teh calcium bishe thake aro vitamin B, zinc aro magnesium thake.  Dahi khan bi kha boleh lageh, tateh probatic bacteria thake, pet aram jabo karneh. Lassi khan bi khaboleh pareh.
  • Legumes:  kholar, motor, badum khan ase etu, legumes teh fiber, protein, iron, folate aro calcium bi pai. Etu khan sob bacha bukhe homoi teh apuni gao lageh saman khan ase.

Folate teh vitamin B thake aro bacha bukhe thaka ama aro bacha karneh bishe lageh thake saman ase. Folate toh badum, orange, guru nari teh pai.

  • Mitha alu: mitha alu toh hazar kisem teh bhal para banainah khabo pareh eklah nohoinah beta carotene bi thake, ektah kha loa teh vitamin A pai thaka gao teh. Vitamin A toh bacha gao bhal thakebo karneh lageh. Mitha alu teh beta carotene aro fiber pai. Fiber toh pet deri bhoteh rakhe, khun teh chini level komti kureh,aro pet bi aram para jabo deh bacha bukhe homoi teh pet jaboleh duk paithaka karneh bishe aram ase.
  • Salmon;  salmon teh omega-3 fatty acid pai. Etu khan toh pani janwar teh pai, aro bacha pet teh thaka laka suku aro dimak bana teh modot kureh.  Salmon toh vitamin D paboleh laka kha loa ase, gao tokot rakhebo karneh aro hardi takot rakhi boleh.
  • Anda:  anda kha toh gao karneh bishe bhal ase kileh mane anda teh gao ki lageh sob thakeh laka kha loa ase. Dangor anda teh 80 calories nishena thakeh.

Anda kha teh choline gao teh pai, bacha bukhe teh khabo lageh laka ase. Bacha laka dimak bhal hubo karneh aro dimak aro hardi biya huboleh nadibo karneh ase.

Ektah anda teh 147 mg choline thake, aro bacha bukhe homoi teh 450 mg choline hodai khaileh bhal kuinah ase, hoilehbi etu ekla kafi ase kuinah hokom para kuboleh aro bishe pura likha teh sabo lageh kuishe.

  • Broccoli aro pata khan: lai pattah aro broccoli khan teh nutrients bishe goa lageh thaka pai, apuni etu ekla khabo mun nathaki lehbi etu khan patta loinah kisem bishe kha loa banabo pareh.

Etu kha loa teh fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folate aro potassium thakeh.

  • Mongso: gahuri mongso, guru mongso aro murgi khan teh bbhal protein pai. Guru aro gahuri teh irone, choline aro vitamin B pai, etu khan sob apuni bacha bukhe homoi teh bishe lageh saman khan ase.

Iron level komti kha loa khaileh bacha laka gao bhari komti huinah pai thaka dikhe pai.

  • Berries: berries khan teh pani, vitamin C, fiber aro antioxidants pai. Bacha bukhe homoi teh berries bhal khan bluberries, strawberries, goji berries, raspberries khan ase.
  • Chawal: chawal teh fiber, vitamin bishe thake. Oats, quinoa, brown rice, barley khan bishe khabo lageh.  Etu khan teh B vitamin, fiber aro magnesium pai.
  •  Avocados:  avocado teh fiber pai, B vitamin, vitamin K, potassium, copper, vitamin E aro vitamin C.  etu kha teh gao karneh bhal bishe thake fats, folate aro potassium.

Potassium teh bhacha bukhe thaka khan tehng bikhaina thake, etu karneh bhal thake, avocado teh potassium bishe thake banana para.

  • Sukah phal:  sukah phal teh calories bishe thakeh, fiber, aro alak vitamin aro minerals khan. Ektah sukah phal teh eki nutrients thakeh komolia phal teh paithaka. Etu phal kha homoi teh minerals, folate, iron aro potassium pai.
  • Maas liver tail:  etu toh tail thaka liver maas loinah banai, aro yateh omega 3 fatty acids EPA aro DHA pai dimak aro suku bhal hubo karneh.  Maas laka liver tail toh vitamin D bishe thakeh, aro etu toh manu khan maas bishe nakha manu khan karneh bhal ase kuishe.
  • Pani: ami khan sob pani bishe khabo lageh, aro bacha bukhe homoi teh khun 45 percent bishe huijai.  apni pias lageh leh bacha bi pias legeh bo.  Gao teh pani komti thakileh matha bikhabo, joldi dukh pabo. Pani bishe kha toh UTI huboleh cance bi komti kurideh.