Umar hai 30 Paar to Khaane Mein lye ye Jarooree Aahaar

Umar hai 30 Paar to Khaane Mein lye ye Jarooree Aahaar
Umar ke saath-saath hamaara paachan tantr kamajor hone lagata hai. khaasataur par 30 kee Umar paar karane ke baad body aasaanee se diet mein shaamil calcium ko pooree tarah se abjorb nahin kar paata hai. aise mein calcium kee kamee ka khatara kaee guna badh jaata hai, isalie jarooree hai ki 30 kee Umar ke baad apanee diet mein calcium kee poora kiya jae. 
Soyabean 
Week mein ek baar Soyabean kee sabjee khaen ya diet mein Soyabean kee maatra badhaen. isase body ko paryaapt calcium milega. 

Sprouting 

Bhookh lagane par ek katora Sprouting khaen. inase calcium aur any jarooree nutrition kee paryaapt maatra milegee. 

तिल 
Roj 2 chammach bhuna तिल khaen. isase paryaapt maatra mein calcium milega. svaad badalane ke lie til kee chikkee ya laddoo bhee kha sakate hain. 



Nimbu Pani
Nimbu Pani
Nimbu Pani
Roj shaam ek gilaas Nimbu Pani piye. isase milane vaala vitamin C calcium lene mein madad karega. dinabhar mein koee ek khatta FRUIT khaane se bhee phaayada mil sakata hai. 

रागी 

Week mein 2 baar रागी का आटा se banee idalee, daliya ya cheela khaen. isase paryaapt maatra mein calcium milega. 


जीरे का पानी 
Raatabhar 2 GLASS paanee mein ek chhota chammach jeera bhigo den. subah ise ubaalen. paanee aadha rah jae to chhaanakar pee len. 

Subha Ki Dhoop 
Roj Subha 8 baje se pahale 10 minut dhoop mein rahen. isase body mein vitaamin D kee maatra badh jaegee aur calcium lene mein madad milegee. 

Fish 
Week mein ek baar fish ya any sea food kha sakate hain. isase body ka calcium level badhaane mein bahut madad milegee.

     
Hari Sabjiya

Hari Sabjiya 

Brooklyn, Beens, Kheera jaisee haree sabjiyaan khaen. inamen maigneeshiyam kaaphee hota hai, jisase body ko calcium grahan karane mein madad milatee hai. 

अंजीर और बादाम
Raatabhar paanee mein 2 अंजीर और 4  बादाम bhigokar rakhen. subah inhen chabaakar kha len. paryaapt calcium milega. 


Dudh Utpaad 
Diet mein dudh, dahee, paneer, cheej jaise dairy products kee maatra badhaen. inase paryaapt calcium milega..
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