पोषण ही एकमात्र उपाय है जो पूरी तरह से ठीक कर सकता है और किसी भी उपचार के साथ इस्तेमाल किया जा सकता है। याद रखें, भोजन हमारी सबसे अच्छी दवा है!
बर्नार्ड जेन्सेन
श्रीमत भागवत गीता के तीसरे अध्याय में एक पंक्ति है Bha अनंत भवति भूतानि ’, जिसका अर्थ है ‘इंसान भोजन से बनता है’। यह तथ्य का कथन है।
आपके शरीर की हर चीज एक बार आपके द्वारा खाए गए भोजन में थी। एकल कोशिका, जिसमें से आप अपनी माँ के गर्भ में गर्भ धारण कर रहे थे, आपके वर्तमान आकार के लिए, भोजन आप बन गए हैं। यह प्रक्रिया तब तक जारी रहती है जब तक आप रहते हैं।
आपका मस्तिष्क, मांसपेशियाँ, रक्त, और हड्डियाँ आपके द्वारा खाए गए भोजन से बने होते हैं।
भोजन आपको काम के लिए ऊर्जा और सहनशक्ति देता है। यह आपको भावनात्मक स्थिरता और सुरक्षा भी देता है। और मत भूलो, सही प्रकार और भोजन की मात्रा आपको उज्ज्वल अच्छे स्वास्थ्य की उपस्थिति और एहसास देती है। यह अच्छे पोषण का परिणाम है।
न्यूट्रिशन क्या है?
आइए हम इस संदर्भ में उपयोग की जाने वाली कुछ शर्तों को समझते हैं।
शब्दकोश के अनुसार पोषण वह है जो शरीर का पोषण करता है। भोजन को ऊर्जा, शरीर सौष्ठव, मरम्मत और सुरक्षा के लिए शरीर की ज़रूरतों को पूरा करने के लिए खाने या पीने के रूप में भी परिभाषित किया जा सकता है। जैसा कि हमने परिचय में सीखा, भोजन वह कच्चा माल है जिससे हमारा शरीर बनता है।
क्यों महत्वपूर्ण परिणाम है
पोषण का शारीरिक महत्व
फिजियोलॉजी का मतलब शरीर के भीतर होने वाला शारीरिक या कार्य है क्योंकि यह एक बुनियादी पाठ्यक्रम है जिससे मैं हर किसी को समझने में आसानी करूंगा।
भोजन से पोषण का सबसे महत्वपूर्ण कार्य आपके शरीर का निर्माण करना है। हम सभी ने अनुभव किया है कि हम जन्म के समय 2.5-3.2 किलोग्राम से कैसे बड़े हो गए हैं और अब हमारी आयु, लिंग और आहार, आदि जैसे कई कारकों के आधार पर इसका वजन बहुत अधिक है।
भोजन ऊर्जा प्रदान करता है, आपके शरीर को अपनी सभी गतिविधियों, स्वैच्छिक (उन कार्यों के लिए जिन पर हमारा नियंत्रण है अर्थात चलना) है, और अनैच्छिक उनकी क्रिया पर कोई नियंत्रण नहीं है (अर्थात विशेष रूप से सोते समय साँस लेना)।
भोजन का तीसरा कार्य शरीर की सभी गतिविधियों को विनियमित करना और इसे संक्रमण से बचाना है। शरीर को विनियमित करने वाली कुछ गतिविधियों के उदाहरण नीचे दिए गए हैं:
- अपने दिल की धड़कन
- आपके शरीर के तापमान का रखरखाव
- मांसपेशी में संकुचन
- अपने शरीर से कचरे को हटाना, आदि।
- इनके अलावा, भोजन भी विभिन्न संक्रमणों से। को बचाने में मदद करता है।
- ।
पोषण का मनोवैज्ञानिक महत्व
मनोवैज्ञानिक एक मानसिक घटना है जिसमें मन, भावनाएं और भावनाएं शामिल हैं
आपकी शारीरिक जरूरतों को पूरा करने के अलावा, आपका भोजन कुछ भावनात्मक जरूरतों को भी पूरा करता है। इनमें सुरक्षा, प्रेम और ध्यान की भावना शामिल है।
जब हम एक सहयोगी के साथ अपना दोपहर का भोजन साझा करते हैं, तो हम स्वीकृति व्यक्त करते हैं और
मित्रता। यदि आप दोस्तों के बीच हैं, तो हम अपरिचित खाद्य पदार्थों की कोशिश करते हैं और अपने भोजन के अनुभव को बढ़ाते हैं। ये भोजन स्वीकृति के कुछ सकारात्मक पहलू हैं।
पोषण के सामाजिक-सांस्कृतिक महत्व
हम सभी जानते हैं कि भोजन हमारे सामाजिक और सांस्कृतिक जीवन में कितना महत्वपूर्ण है। हमारे अधिकांश त्योहारों और समारोहों में, हमारे पास दावतें होती हैं जो परिवार और दोस्तों को एक साथ लाती हैं। कई बार हम भोजन को खुशी की अभिव्यक्ति के रूप में उपयोग करते हैं।
इस प्रकार भोजन हमारे सामाजिक और सांस्कृतिक संबंधों को मजबूत करने में मदद करता है
पोषण के घटक
हम जो भोजन करते हैं, उसमें कई रासायनिक पदार्थ होते हैं। इन्हें पोषक तत्वों के रूप में जाना जाता है।
जो भोजन हम खाते हैं वह हमें निम्नलिखित पोषक तत्व प्रदान करता है:
- कार्बोहाइड्रेट
- प्रोटीन
- वसा
- पानी
- खनिज
- विटामिन
हमारा शरीर इन पोषक तत्वों का उपयोग हजारों पदार्थों का उत्पादन करने के लिए करता है, जो हमारे जीवन के साथ-साथ आपकी शारीरिक और मानसिक फिटनेस के लिए आवश्यक हैं।
आप कह सकते हैं कि आपके पोषण की स्थिति सामान्य है यदि आपको हमारे शरीर की जरूरतों को पूरा करने के लिए सभी आवश्यक पोषक तत्व मिलते हैं जो कि मात्रा और अनुपात में सही हैं।
अच्छे स्वास्थ्य का मतलब है कि आप न केवल बीमारी से मुक्त हैं बल्कि आप शारीरिक, मानसिक और भावनात्मक फिटनेस का आनंद लेते हैं।
कुपोषण अवांछनीय प्रकार के पोषण के लिए है,
जिसके परिणामस्वरूप स्वास्थ्य खराब होता है। यह आहार में बहुत कम, बहुत अधिक या पोषक तत्वों के असंतुलन के कारण हो सकता है।
जब आवश्यक पोषक तत्वों की अपर्याप्त आपूर्ति होती है, तो अंडरनट्रेशन होता है।
पोषक तत्वों का कार्य
विभिन्न खाद्य पदार्थ पहले बताए गए पोषक तत्वों से बने होते हैं। आइए हमारे शरीर में इन पोषक तत्वों के कार्यों को जानें।
कार्बोहाइड्रेट
कार्बोहाइड्रेट भोजन देने वाली ऊर्जा है। खाद्य पदार्थों की ऊर्जा सामग्री कैलोरी में व्यक्त की जाती है। एक ग्राम कार्बोहाइड्रेट चार (4) कैलोरी प्रदान करता है। यदि हम अपने शरीर की आवश्यकता से अधिक उपयोग करते हैं, तो अप्रयुक्त
भाग को मांसपेशियों में ग्लाइकोजन के रूप में संग्रहीत किया जाता है या वसा में परिवर्तित किया जाता है और बाद में उपयोग के लिए संग्रहीत किया जाता है।
कार्बोहाइड्रेट के खाद्य पदार्थ
हमारे भोजन में मुख्य कार्बोहाइड्रेट स्टार्च हैं जो इसमें पाए जाते हैं:
- अनाज
- कंद
- दलहन
- शर्करा से शर्करा
- और फल।
प्रोटीन
प्रोटीन का मुख्य कार्य नए ऊतकों का निर्माण, और पहले से ही निर्मित लोगों के रखरखाव और मरम्मत है। इसके अलावा, नियामक और सुरक्षात्मक पदार्थों की एक संख्या (एंजाइम,
शरीर में एंटीबॉडी, हार्मोन) प्रोटीन से बने होते हैं।
इस प्रकार ऊर्जा की आपूर्ति आपके आहार प्रोटीन का एक द्वितीयक कार्य है। प्रत्येक ग्राम प्रोटीन आपके शरीर को चार कैलोरी ऊर्जा देता है।
प्रोटीन का स्रोत
प्रोटीन सब्जियों और पशु स्रोतों में मौजूद है।
प्रोटीन का शाकाहारी स्रोत (पौधे)
प्रोटीन का गैर-शाकाहारी स्रोत (पशु)
- दूध और दूध से बने पदार्थ
- मछलियां और समुद्री जानवर
- अंडे
- मीट यानी मांस और मटन, चिकन या बत्तख के अंग
वसा / चरबी
वसा और तेल ऊर्जा के केंद्रित स्रोत हैं। प्रत्येक ग्राम वसा आपके शरीर को नौ कैलोरी ऊर्जा देता है।
हमें वसा में घुलनशील विटामिन और आवश्यक फैटी एसिड के अवशोषण के लिए एक माध्यम के रूप में वसा की आवश्यकता होती है, जो वनस्पति तेल प्रदान करते हैं।
वसा का स्रोत
- घी या मक्खन
- अंडे और मांस,
- तिलहन
- और नट
याद रखना
यदि आप किसी भी रूप में अपने शरीर की ज़रूरतों से अधिक ऊर्जा लेते हैं, तो यह वसा, कार्बोहाइड्रेट या प्रोटीन हो, यह आपके शरीर में वसा के रूप में संग्रहीत होता है।
खनिज
शरीर की कई प्रक्रियाओं के नियमन में खनिजों की महत्वपूर्ण भूमिका होती है, उदा। मांसपेशियों में सिकुड़न, तंत्रिका उत्तेजना, श्वसन इत्यादि में हमें वे खनिज मिलते हैं जिनकी हमें कई प्रकार के खाद्य पदार्थों से आवश्यकता होती है। मैक्रो खनिज (हमें बड़ी मात्रा में) और सूक्ष्म खनिजों (हमें कम मात्रा में जरूरत है) दोनों कई खनिज हैं
खनिजों का खाद्य स्रोत
हमें वे खनिज मिलते हैं जिनकी हमें विभिन्न प्रकार के खाद्य पदार्थों से आवश्यकता होती है
मुख्य या मैक्रो विटामिन
- कैल्शियम: दही, पनीर, दूध, सामन, पत्तेदार हरी सब्जियां
- क्लोराइड: नमक
- मैग्नीशियम: पालक, ब्रोकोली, फलियां, बीज, पूरी-गेहूं की रोटी
- पोटेशियम: मांस, दूध, फल, सब्जियां, अनाज, फलियां
- सोडियम: नमक, सोया सॉस, सब्जियां
ट्रेस या सूक्ष्म विटामिन
- क्रोमियम: मांस, मुर्गी पालन, मछली, नट, पनीर
- कॉपर: शंख, नट, बीज, साबुत अनाज उत्पाद, सेम, prunes
- फ्लोराइड: मछली, चाय
- आयोडीन: आयोडीन युक्त नमक, समुद्री भोजन
- आयरन: रेड मीट, पोल्ट्री, अंडे, फल, हरी सब्जियां, फोर्टिफाइड ब्रेड
- मैंगनीज: नट, फलियां, साबुत अनाज, चाय
- सेलेनियम: अंग मांस, समुद्री भोजन, अखरोट
- जस्ता: मांस, शंख, फलियां, साबुत अनाज
विटामिन
हमें कई अलग-अलग विटामिन चाहिए, उदाहरण के लिए, विटामिन ए, बी-कॉम्प्लेक्स, सी।
डी, ई, के, आदि।
हमारे शरीर को स्वस्थ रहने, और हमें संक्रमणों से बचाने के लिए हमारी आँखों, तंत्रिकाओं और त्वचा की मदद करने के लिए इन्हें विकसित और विकसित करने की आवश्यकता है। हमें इन विटामिनों की बहुत कम मात्रा की आवश्यकता होती है।
विटामिन का खाद्य स्रोत
हमें ये कई प्रकार के खाद्य पदार्थों से प्राप्त होते हैं अर्थात पत्तेदार सब्जियों, गाजर, आंवला, अमरूद, मोसम्बी, संतरा, सौदों, साबुत अनाज अनाज, और अंडे से।
पानिमे घुलनशील:
- बी -1: हैम, सोइमिल्क, तरबूज, एकोर्न स्क्वैश।
- बी -2: दूध, दही, पनीर, पूरी, और समृद्ध अनाज और अनाज।
- बी -3: मांस, मुर्गी पालन, मछली, गढ़वाले और साबुत अनाज, मशरूम, आलू।
- बी -5: चिकन, साबुत अनाज, ब्रोकोली, एवोकाडो, मशरूम।
- बी -6: मांस, मछली, मुर्गी पालन, फलियां, टोफू, और अन्य सोया उत्पाद, केले।
- बी -7: साबुत अनाज, अंडे, सोयाबीन, मछली।
- बी -9: गढ़वाले अनाज और अनाज, शतावरी, पालक, ब्रोकोली, फलियां, संतरे का रस।
- बी -12: मांस, मुर्गी पालन, मछली, दूध, पनीर, फोर्टिफ़ाइड सोयामिल्क, और अनाज।
- विटामिन सी: खट्टे फल, आलू, ब्रोकोली, घंटी मिर्च, पालक, स्ट्रॉबेरी, टमाटर, ब्रसेल्स स्प्राउट्स।
वसा में घुलनशील विटामिन
- विटामिन ए: गोमांस, जिगर, अंडे, झींगा, मछली, गढ़वाले दूध, शकरकंद, गाजर, कद्दू, पालक, आम
- विटामिन डी: फोर्टिफाइड दूध और अनाज, वसायुक्त मछली
- विटामिन ई: वनस्पति तेल, पत्तेदार हरी सब्जियां, साबुत अनाज, नट्स
- विटामिन के: गोभी, अंडे, दूध, पालक, ब्रोकोली, केल
पानी
हमारे शरीर में लगभग 60-65 प्रतिशत पानी होता है। हम महसूस करते हैं कि यह हमारे शरीर की संरचना का एक अनिवार्य हिस्सा है।
यह बहुत सारे कार्य करता है जैसे कि यह शरीर में भोजन पहुंचाता है, भोजन के पाचन और अवशोषण में मदद करता है, और शरीर से अपशिष्ट के उन्मूलन को सुनिश्चित करता है। पानी शरीर के तापमान को नियंत्रित करने में मदद करता है। यह हमारे शरीर के मोबाइल भागों, जैसे जोड़ों में स्नेहक के रूप में काम करता है और घर्षण को रोकता है। आपको प्रत्येक दिन लगभग 5 से 6 गिलास पानी की आवश्यकता होती है।
आप इसे उस पानी से प्राप्त करें जो आप फल और सब्जियां और पेय पदार्थ जैसे चाय, कॉफी आदि पीते हैं।
फाइबर
फाइबर, जिसे रूज के रूप में भी जाना जाता है, पौधे आधारित खाद्य पदार्थों (अनाज, फल, सब्जियां, नट्स, और बीन्स) का एक हिस्सा है जिसे शरीर नहीं तोड़ सकता है। यह आपके पाचन तंत्र को स्वच्छ और स्वस्थ रखने, मल त्याग को आसान बनाने, और शरीर से कोलेस्ट्रॉल और हानिकारक कार्सिनोजेन को बाहर निकालने में, शरीर से गुजरता है
फाइबर दो किस्मों में आता है: अघुलनशील और घुलनशील।
अघुलनशील फाइबर पानी में नहीं घुलते हैं। यह भारी फाइबर है जो कब्ज को रोकने में मदद करता है।
अघुलनशील फाइबर के स्रोत
- साबुत अनाज,
- गेहूं का अनाज
- सब्जियों जैसे गाजर, अजवाइन, और टमाटर।
घुलनशील फाइबर पानी में घुल जाता है और रक्त शर्करा के स्तर को नियंत्रित करने और कोलेस्ट्रॉल को कम करने में मदद करता है।
घुलनशील फाइबर के अच्छे स्रोत
- जौ
- दलिया
- फलियां
- पागल
- सेब, बेरी, खट्टे फल और नाशपाती जैसे फल।
कई खाद्य पदार्थों में घुलनशील और अघुलनशील फाइबर दोनों होते हैं। सामान्य तौर पर, भोजन जितना अधिक प्राकृतिक और असंसाधित होता है, फाइबर में उतना ही अधिक होता है। मांस, डेयरी, या चीनी में कोई फाइबर नहीं है। परिष्कृत या “सफेद” खाद्य पदार्थ, जैसे कि सफेद ब्रेड, सफेद चावल और पेस्ट्री, उनके सभी या अधिकांश फाइबर हटा दिए गए हैं।
शब्दावली
- अवशोषण: रक्त और लसीका परिसंचरण में पाचन तंत्र के कोशिका झिल्ली के माध्यम से पाचन के अंत उत्पादों का तेज।
- आवश्यक फैटी एसिड: फैटी एसिड जो हमारे शरीर द्वारा संश्लेषित नहीं किया जा सकता है और इस प्रकार हमारे आहार द्वारा आपूर्ति की जानी है।
- आहार फाइबर: आहार फाइबर एक प्रकार का कार्बोहाइड्रेट है जो हमारे शरीर के एंजाइमों द्वारा पच नहीं सकता है। यह खाद्य पौधों जैसे अनाज, फल, सब्जियां, सूखे मटर, नट्स, दाल, और अनाज में पाया जाता है।
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