मोटापे पर काबू कैसे पाएं

motape par kabu kaise paen  

Ank ke aur Lekh | Sambandhit Lekh | Views : 1454 |  
motapa kya hai? jab manushya ka vajan nirdharit bi. emai. ki adhikatam sima 30 se adhik ho to use motapa kahte hain. bi. em. ai. kya hai? yah ek map hai jo nirdharit karti hai ki amuk lanbai vale vyakti ka vajan kitna hona chahie. bi. em. ai. = vajan ki. gra. (lanbai mi.)2 iski map 18.5 se 24.5 tak samanya mani jati hai. parantu hindustaniyon men bi. em. ai. ka nyunatam rahna avashyak hai. iska karan hamare vanshjon men vansh-dar-vansh chale a rahe do prakar ke aise jins hain, jinmen insulin ki gunavatta kam rahti hai aur rakt men kharab charbi tringlsaid, kolestrol ki matra adhik rahti hai. in do karnon se bi. em. ai. ke 24.5 se adhik hone par bhartiyon ko hridy rog ka khatra anya jatiyon ki apeksha bahut adhik barh jata hai. motape ke karn: parivarik karan, fast fud ka prayog, vyayam ki aniyamitta ya abhav, madhumeh evan haipothairaid rog adi. bekabu motape se hone vale rog 1. rakt men kharab charbi ki adhik matra 2. uchch rakt chap 3. pittashay ke rog 4. madhumeh 5. hriday rog 6. kainsr 7. gurde ke rog kaise hota hai motapa? sharir din ke samay urja ke lie keval vasa (charbi) ka upyog karta hai, glukoj ka nahin. glukoj tabhi istemal men ata hai jab manushya kuch sharirik parishram karta hai. jo bhi bhojan ham pratahkal athva dopahar men karte hain usmen jo karboj rahta hai, pachan ke pashchat vah glukoj men parivartit ho jata hai. yah glukoj insulin ki madad se glaikojan men parivartit kar diya jata hai. jab glaikojan ke bhandar pure bhare hue hane tab yah charbi men parivartit ho jata hai. kitna glukoj charbi men parivartit hoga yah is par nirbhar karta hai ki bhojn men karboj kitna hai tatha is karboj ka glaisimik indeks kitna hai. glaisimik indeks ek aisi map hai jo hamen yah batati hai ki karboj se sharir ko glukoj kitne samay men milega. udaharan ke taur par glukoj ki glaisimik indeks 100 hai aur yah 15 minat ke andar pure sharir ko mil jata hai. is glukoj ke ati shighra milne se sharir ke bita sel, jo agnyashay (painkriyaj) namak granthi men hote hain, yah adesh dete hanai ki adhik insulin ka nirman karen taki glukoj ko rakt men iski adhikatam nirdharit sima 139 se kam rakha ja sake. jyada glaisimik man ke karboj khane se kam gunavatta vale insulin ka hi adhik nirman hota chala jata hai. yadi yah kram din-pratidin, mahinon, varshon tak chalta rahta hai to pahle to logon ko motapa hona shuru hota hai, bad men bita sel ke adhikadhik karya karne se unki ayu kam hoti chali jati hai. in mote logon ko pahle ai.ji.ti. (madhumeh se pahle ki bimari) aur 8-10 varshon men madhumeh ka rog ho jata hai. in mote lagon men hriday rog ke barh jane ka karan bhi rakt men barhi hui charbi (ti.ji. evan kolestrael) tatha barhe hue kam gunavatta vale insulin ka hona hai. is insulin se dhamniyon ki koshikaon ke endothiliyal sel shanaiah shanaiah khatm hote chale jate hain. unki jagah charbi ke aeksikrit hone ke pashchat uske thakke jama hote rahte hain. yahi dhamniyon ke lachilepan ko kam karte chale jate hain. parinamasvarup raktachap barhne lagta hai aur hridy rog ki sanbhavna barh jati hai. vyayam ki kami ya aniyamittaah - rakt men glukoj ki matra nirdharit matra se adhik ho jati hai. - glukoj ki matra jyada samy tak rahti hai. - achchi charbi aur kharab charbi ka anupat kam ho jata hai. - insulin ki gunavatta kam rahne se insulin ki matra rakt men adhik bani rahti hai. fast fud: fast fud se tatparya aise khadya padarthon se hai jinse sharir ko urja to jarurat se adhik milti hai parantu uski gunavatta bahut kharab hoti hai. udaharan ke taur par kritrim pey padarth pepsi ya koka kola men keval mithe ke alava svasthya ke lie labhdayak kuch nahin hota, apitu usmen fasforik esid namak padartha hota hai jo sharir ki haddiyon evan danton ke lie atyant hanikarak hai. thik isi prakar pijja, bargar evan maide se bani bred ityadi ka glaisimik man adhik hone se tatha in sabhi khadya padarthon men bi samuh ke vitamin tatha reshe (faibr) ki kami se ye khadya padarth un rasaynik kriyaon ko janm dete hain evan chalu rakhte hain jinka jikra upar kiya ja chuka hai. astreliya men 15 varsh ya adhik ayu ki aurton men motapa 39 pratishat hai. amerika men 55 se 64 varsh ki ayu men 40 pratishat se bhi jyada logon men motapa hai tatha 50 pratishat se adhik uchch rakt chap se pirit hain. kanada men 1979 men 14 pratishat log mote the, ab barhakar 23 pratishat hain. vahan bachchon men motapa 3 pratishat se barhakar varsh 2004 men 9 pratishat pahunch gaya hai. in sarvekshanon se yah pata laga hai ki sabhi samudayon evan ayu vargon men mote log ho sakte hain, ve chahe kitne bhi parhe likhe hon athva anaparh. bharat varsh men motape ke prakashit ankre upalabdh nahin hain, fir bhi hamare shahron evan dehaton men is vyadhi ka vistar ho raha hai. telivijn: yun to iske bina ajakal ek din bhi katna bahut mushkil sa pratit hota hai, parantu iske ghar-ghar men agaman ne hamare desh hi kya, sabhi deshon ke bachchon evan burhon ko ti. bi. (kshay rog) ki tarah gras liya hai. kshay rog se to 6-9 mahinon men davaen khane se chutkara mil jaega parantu ti. vi. apko umra bhar nahin chorega. ti. vi. par bar-bar dikhae jane vale fast fud, chips, pepsi, nudals, bargars evan chaklet adi ke vigyapnon evan 2 ghante se jyada ti. vi. dekhne ki adat se amerika ke bachchon men motapa din-pratidin barhta ja raha hai. us desh men motape se utpann hue rogon ke ilaj par har varsh 100 kharab rupye tak kharch kie ja rahe hain. vah din dur nahin jab bharat men bhi amerika ki hi tarah har panchven bhartvasi ko motapa, dasven ko madhumeh evan hridyrog jaise rog ho jaenge. in imariyon se desh ko kitna arthik nuksan hoga iska keval andaja hi lagaya ja sakta hai. agyan: motapa kyon hota hai aur isse kin-kin rogon ka khatra barh jata hai, adhikansh shikshak bhi in se anbhigya hain. motape se hriday rog hone ki kitni sanbhavna hai, yah bat kamar aur nitanb ke anupat par bhi nirbhar karti hai, jo ki samanyatah 0.8 se kam rahna chahie. iske 0.8 se jyada hone par hriday rog ka khatra 250» tak barh jata hai. aj man evan pita ke pas bachche ke lie samay hi nahin hai. ve is sachai se bachne evan bachchon ko khush karne ke lie unhen jagh-jagah par khule fasta fud ke addane par le jate hain. in padarthon men n to bi samuh ke vitamin hote hain, n hi enjaim. sath hi rakta banane aur haddiyon ke lie airn aur kailshiyam bhi paryapt nahin hote. in sabhi se adhik jaruri resha bhi in padarthon men nahin hota. vahan par bhojn ke bad kisi bhi prakar ke sharirik parishram ka n to ve prayas karte hain na hi iske lie unke pas samay hota hai. kya kiya jae: kuch log shighra patla hone ke lie motapa kam karne vale vigyapnon par mohit hokr sliming sentar pahunch jate hain. is prakar ke vigyapnon ke bhulave men akar logon ka vajan shuru men to mahangi davaon ke prayog se jarur kam hota hai parantu jaise hi un davaon ko chor dete hain, unka vajan punah barh jata hai. islie upr jo karan batae gae hain un par dhyan dene se hi vajan dhire-dhire evan sthayi rup se kam ho sakta hai. iske lie yah jaruri hai ki apni khane-pine ki adton men n keval sudhar karen, balki un par kayam bhi rahen. bhojan ki matra kam n karke use santulit rakhne ki jarurat hoti hai kyonki anusandhanon se yah pata chala hai ki keval 15 pratishat mote log hi jyada khate hain. bhojan to paryapt ho parantu vah santulit bhi ho. usmen falon, kachchi sabjiyane, sag, mevon evan reshon ka samuchit samavesh ho. niyamit vyayam karne ki adt dalen, isse motape, rakt men adhik kolestrol, raktachap evan madhumeh jaise rogon se bacha ja sakta hai aur jinhen ye rog ho gae hain ve in par asani se kabu pa sakte hain. svasth rahne ke lie prastavit ahar subah ka bhojn: ankurit dal, mung, moth ya chana 30 gram, ankurit gehun 30 gram, ankurit mungfli ya akhrot ki giri 15 se 20 gram, ankurit methi 5 gram, mausm ka koi bhi ek fal, hari kachchi mausmi sabji, kari patta, charbi rahit dahi ya lauki ka ras. dopahar ka bhojn: din men mote ya chokryukt anaj ki rotiyan, hath se kuta hua ya sela chaval, ek katori dal, hari sabji. 400 se 500 gram tak kachcha salad jaise khira, kakri, muli, gajar, shalagam, pattagobhi, hari gobhi evan kachchi lauki, kachchi fali adi. mausam ka koi ek fal, soyabin, dudh ka dahi. sham ke samay ek kap chay ya fal ya gajar ka ras. ratri ka bhojn: mote ya chokryukt roti, sag, sabji 400 se 500 gram kachcha salad sone se pahle ek kap charbi rahit dudh (jinhen dudh pine ki adat hai). ratri ke bhojan ke bad do kilomitr tak chalna anivarya hai. isse pachn men sahayta tatha sharirik evan mansik shanti milti hai. kya n khaen: tale hue namkin, paiket band chips, tale hue alu ya inse bane hue padarth samose aur pakaure adi. kritrim rasaynik pey padarth. safed bred evan maide se bani chijen jaise pijja, bargar, nudals ityadi. kaerna fleks, chaeklet evan baernavita, mithai, aisakrim. vanaspati ghi. mans-machli, anda. dibba band khadya padarth. madira, dhumrapan evan tanbaku. upar batae gae tarikon se labh hone par in upayon ka prachar-prasar jarur karen. apka yah kadam desh men mote logon ka pratishat kam karne men maddgar sabit ho sakta hai. prastavit dinacharya: - subah uthakar shauch se niptkr vyayam karen ya ghumne jarur jaen - shuru men 1 kilomitar aur dhire-dhire barhate hue 2 kilomitar tak. dhyan rahe ki vyayam se ya chalne se taklif n ho aur sans n fule. agar aisa mahsus ho to usi samay baithakar aram karen. - ho sake to karyalay pahunchne se ek kilomitar pahle hi yatayat ke sadhn ko chor kar karyalay paidal aen. din men jab samay mile to paidal tej chalen. - sharirik parishram vale khel khelen. - tairna ek aisa vyayam hai jisse bina sharirik kasht ke kam samay men vajan ghataya ja sakta hai. - hamesha prasann rahne ki adat dalen. bina bhukh kabhi bhi bhojan n karen. saptah men ek din upvas rakhen. pratidin 8 se 12 gilas pani avashya pien. bhojan men salad ka mahatva bhojan men salad ka kafi mahatva hai. udaharan ke taur par 500 gram kachche lauki ya khira ya kakri khane par sharir ko keval 65 kailri hi milegi. parantu sharir ko ise pane ke lie anumantah 200 kailri kharch karni paregi. to din ke ant men keval 750 gram kachcha salad khane se 200 kailri ka anumanit ghata rahega. aur ise sharir ki charbi ko pighlakar pura kiya jaega. sath hi jyada salad khane ki adt se bhojan men khaye jane vale adhik urjakrit karboj evan vasa ki matra kam hogi aur sharir ko pratidin 500 ya isse adhik kailri ka ghata rahega jo ki mahine ke ant men 2) ki.gra. ya isse bhi adhik vajan kam karne men sahayak hoga. maje ki bat yah hai ki vyakti ko koi dayting nahin karni parti aur vah sharirik tatha mansik rup se prasann rahta hai. aur mahatvapurn bat yah hai ki aise bhojan chayan ke parivartana se labh keval us vyakti ko hi nahin balki uske parivar ke sabhi logon ko evan karyalay men uske mitron ko tatha sare samaj ko bhi is parivartana se labh hota hai. vajan kam hone ke sath bonas ke taur par rakt chap, rakt men barha hua kolestrol, madhumeh, hriday rog, ghutnon aur kamar men dard, kabj evan bavasir ityadi rogon men sudhar hota rahta hai, bina mahangi davaiyon ke. yad rahe ki ek mah men adhik motape ka keval 10 pratishat tak hi vajn ghataya jana chahie, taki svasthya par pratikul asar n pare. jyada salad khane se sharir ko jarurt ke anusar urja nahin milne par sharir ki charbi se uski purti ki jati hai aur vyakti ka vajan dhire-dhire kam hota chala jata hai. khadya padarth glaisimik indeksa - chini 65 - kold drinks 70-80 - shahad 73 - safed bred 96 - bhuri bred 75 - idli 57 - mota anaj 30-45 - dalen 28 - ankurit dalen (kachchi) 18 - soyabin 18 - kaern fleks 84 - chivra 82 -sev 35 - santra 43 - khumani/aru 42 - kela 53 - tarbuj 72 - dudh 27 - dahi 14 - aisakrim 61 - chaklet 49 - nudal 47 - matar 23 - rajma 27 - jau 25 - ata roti 58 - chokar ki roti 42 - alu bukhara 25 - cheri 23 - prausesd panir 60 - santre ka ras 57 - pain eppal 66 - kivifrut 52 - am 55 - alu 85 - sharifa 75 - gajar 71 - makka 55 - kachcha tamatar 38 - hari sabjiyan 5-10
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ratn visheshank  February 2006

hamare rishi maharshiyon ne mukhyatya tin prakar ke upayon ki anushansa ki hai yatha tantra, mantra evan yantra. in tinon men se tisra upay sarvadhik ullekhniya evan karne men sahaj hai. isi men se ek upay hai ratn dharan karna. aisa mana jata hai ki koi n koi ratn har grah se sambandhit hai tatha yadi koi vyakti vah ratn dharan karta hai to us grah ke dvara srijit ashubhatva men kafi kami ati hai. fyuchar samachar ke is visheshank men anek mahatvapurn alekhon ko samavisht kiya gaya hai jismen se pramukh hain- chairasi ratn evan unka prabhav, vibhinn lagnon men ratn chayan, jyotish ke chah mahadosh evan ratn chayan, rog bhagaen ratn, ratnon ka shuddhikaran evan pran-pratishtha, kitne din men asar dikhate hain ratn, lajavart mani-ek nam anek kam ityadi. iske atirikt sthayi stambhon ke bhi mahatvapurn alekh vidyaman hain.

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