Health and Fitness Knowledge

Macronutrients and Micronutrients in hindi

Macronutrients and Micronutrients in hindi

If you want to read the english version of macronutrients and micronutrients in hindi article then plz click here Micronutrients, Macronutrients and Essential nutrients

macronutrients and micronutrients in hindi

Macronutrients and micronutrients bahut hi important nutrients h aapke body k liye agar aapko apna fitness goals achieve karna h to. Agar aapne macronutrients and micronutrients ki importance ko ignore kar diya h to aapko apni training se koi bhi results nhi milega. Appko pata hona chaiye ki aapko apni body ko kya feed karna h or kitni quantity me karna h. Chaliye jayada lambi baat nhi karte h or samjhte h ki kya h ye macronutrients and micronutrients.

1-Micro Nutrients:-

Basically two types k micro-nutrients h-

a) Vitamins:- B-Complex ,Vitamin C,Vitamins A,D,E and K

b) Minerals:-Magnesium, Zinc, Calcium, Iron, Phosphorous, Sodium Potassium, Copper, Fluoride, Potassium

Micronutrients bahut hi small amount me consume karna hota h. Ye bahut hi important role play karta h human body k overall development me. Ye aapki body ka metabolism, heartbeat, pH and bone density sahi rakhta h. Micronutrients jitney bhi upar mention kiye h wo sare aap different foods se consume kar sakte h jaise fruits, leafy vegetables, nuts etc.

Kuch micronutrients jo aap in food se le sakte h.

calcium:-Milk, Spinach, Yogurt

Vitamin B12-Beef, fish, eggs

Zinc:- Cashews, Spinach

Vitamin c- Oranges, broccoli

Potassium:- Bananas etc

So abhi tak hmne macronutrients and micronutrients in hindi article me micronutrients k bare me jana, chaliye ab macronutrients k bare me bhi samjhte h.

2-MacroNutrients:-

Agar hm baat kare macronutrients ki to humari body ko macronutrients large amount me chahiye hoti h hmari body ko energy dene k liye jisse hm calories me count karte h. One gram of protein and carbohydrates me 4 calories hoti h. One gram of fats me 9 calories hoti h. Macronutrients three parts me classified h. Macronutrients and micronutrients in hindi article me aage badhte h.

a) Carbohydrates:-

Beginners k liye important h ki wo pehle carbohydrate k basic concept ko samjhe. Carbohydrates k do types h.

  • Simple carbohydrates
  • Complex carbohydrates.

Dono types k carbs body ko energy dete h. Simple carbs aapko turant energy provide karte h or complex carbs aapko lambe samay tak energy provide karte h. Simple carbs ko hum bad carbs bhi kah sakte h or complex carbs ko hm good carbs kahte h. Appka focus jayada se jayada complex carbs se calories lene ka hona chaiye.

Examples :-

Simple/Bad carbohydrates:- White Rice,sugar- sweetened beverages,white bread,refined and processed food,cakes ,pastries,soda etc.

Complex /good carbohydrates:-Oats, brown bread, whole wheat barley ,Brown rice,Whole grain pasta.

b) Proteins:-

Human body k cell me jo sabse jayada important substance hota h wo protein h. Ye body me bahut se important process ko hone me help karta h or iska time to time replacement bhi bahut jaruri h.

Kuch important function jisme protein ki requirement h caliye jante h unke bare me.

  • Repairing and Maintenance:- Protein aapke body k blocks ko build karne me help karta h. Protein bahut hi important role play karta h body tissues ko maintain, develop or repair karne me. Hairs, eyes, skin, muscles, sab protein se bane hote h or inki health maintain karne me bhi protein ki jarurat padti h.
  • Energy:-Agar aap protein requirement se jayada consume karte ho to aapki body excess protein ko energy k liye use karne lagti h.
  • Hormones- Kuch hormones k development me bhi protein responsible hota h. Ye substances aapki body functions ko control karne me help karta h jaise ki several organ k interaction me. Exapmles se samjhe to jaise insulin or secretin ho gaya.
  • Enzymes:- Protein se body me chemical reaction hone ka rate bhi increase ho jata h.
  • Transportation and storage of molecules:-Kuch body k specific molecules k transportation me bhi major role play karta h. Example se samjhte h haemoglobin protein h jo ki oxygen transports karta h puri body me.
  • Protein sources:-Eggs, Chicken Brest, Tofu, Paneer, Broccoli, Legume, lentils etc

c) Fats

Ek bahut hi achi kahawat h ‘’eat fat to burn fat’’. Han jee apne sahi suna but usse pehle fats k bare me samjhte h. Fats k bhi kuch types h chaliye jante h.

  • Saturated fats: Saturated fat bad fats ki category me aate h. Agar aapne saturated fats jayada amount me consume kiya h to heart disease or high blood cholesterol hone k bhi chances badh jate h. Saturated fats jayatar dairy products me hote h jaise butter, cream, full fat milk, meat, beef, coconut, palm oil etc. koshish kare ki iski kam se kam matra consume kare.
  • Unsaturated Fats:- Unsaturated fats good fats ya healthy fats me consider kiya jata h. Agar aap inhe saturated fats se replace kar de to heart diseases or high cholesterol jaisi problems k chances kam ho jate h.  Unsaturated fats bhi 2 parts me divided h 1) Polyunsaturated fats – Omega 3 found in fish, omega 6 found in sunflower oil and soyabean oil. 2) Monounsaturated – Olive oil, nuts, cashews, almonds, etc.
  • Trans fats:- Ye unstaturated fats hote h but kuch process k bad saturated fats me convert ho jate h jo ki body k liye unhealthy h. Trans fat khane se bad cholesterol level increase hota h or good cholesterol level decrease hota h jisse ki heart disease hone k chance badh jate h.
  • Cholesterol:- Cholesterol ek type ka fat h jo ki food me hota h or blood me bhi paya jata h. Cholesterol ka bhi important function h body me but high amount hone se body me bad cholesterol ka level badh jata h blood me jisse heart diseases hone k risk hote h. Mera suggestion yahi h ki aapko saturated fats and trans fat ko avoid karna chaiye jo ki directly blood cholesterol pe adverse effect dalte h.

Ek baat hmesha dhayan deni h aapko ki aapko apni daily maintenance calories cover karni h carbs, protein and fats se.

Mujhe yakin h ki aapko macronutrients and micronutrients in hindi article acha laga hoga. Ab se koshish kariye ki kisi bhi product ko purchase karne se pehle uske back side pe jo ingredient label h usse jarur padhe. Isse aap ko samjh aa jayega ki kya aapko wo product purchase karna chaiye ya nhi.

 

If you want to read the english version of macronutrients and micronutrients in hindi article then plz click here Micronutrients, Macronutrients and Essential nutrient

 

 

I am Shweta Singh, Director and CEO of Kirola Sports Private Limited. Former national level player in basketball, taekwondo and high jump. I have also started training in Mixed Martial Arts. Health, fitness and motivation are pillar of success for every individual. My only aim is to make every individual fit and healthy. I will be motivated if my blogs motivates you to take one step closer towards your fitness goals. Kirola team will help you to stay fit and healthy through our blogs . We also aim to motivate you all through motivational stories of lesser known people and about their struggles and achievements. If  you need any assistance and guidance related to health and fitness. Contact us.

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