Body banane ke liye kya khaye | Bodybuilding diet plan 2020

Body banane ke liye kya khaye

Agar aap body banana chahte hai to apko khane par kahrcha karna padega. Yadi aap kam paiso mai body banana chate hai to aap kar sakte hai par us tarah ki body nhi ban payegi jis tarah ki aap soch rhe hai. Aap sadharan khana jaise dal chawal aur sabzi roti kha kar body nhi bana sakte hai. 

Yadi apko body banana hai to apko apne diet mai Protein, Vitamins, Minerals aur Kaafi cheeze badhani padegi aur apko Fat aur Carbohydrates ka niyantrit ahar lena hoga. 

(1)Protein wale Khane.

High Protein Food Items

  Protein sare khano mai barabar matra mai maujood nhi hota hai. Kai mai kuch jyaada matra mai hota hai aur kai mai kam matra mai. Kai khane mai sampurn protein maujood hota hai aur kai mai protein hota hai par sampurn roop mai maujood nhi hota hai.

Agar apko body banana hai to apko protein jyada khana padega. Protein ke bina body nhi banegi. Protein wale khane jaise Chicken, Egg, Doodh, Dahi, Paneer, Channa, Dal, Soya bean, roti aur kai sare khano mai protein maujood hota hai. Yadi apko wajan 50-60 kilo ke beech ya 60 kilo tak to phir apko roz ka 120gram protein khana padega. Jyada protein nuksaan nhi karega par kam protein jaroor karega. 

Dal aur Roti ya Chawal ke sath khaiye. Soya bean ko bhi roti ya chawal ke sath khayie. Chicken ko ubaal kar ya phir Tasty Chicken ki recipe ke liye is link par click kijiye

Chicken Recipe for bodybuilding
Click Here 

(2) Vitamin aur Minerals

Ab ki body ke liye kai tarah ke Vitamins ki jaroorat hoti hai. Apko alag khana khane se alag alag tarah ke vitamins ke liye. Ap ko Vitamin A, B, C, D, E aur kai tarah ke vitamins wale khane padenge. Vitamins ke liye Ek alag se article jaldi hi ayegi to please check kar lijiyega.

Waise jaldi mai mai bata du ki  

Vitamin C rich food

Vitamin A wale khane hai Carrot, Broccoli, Melon, Beetroot, Orange aur kais sare.

Vitamin B wale khane hai Egg, Fish, Almonds, Spinach aur kai sare.

Vitamin C wale khane hai Banana, Orange, Kiwi, Tomato aur kai sare.

Vitamin D supplement

Vitamin D wale kafi kam hai kyu ki hamra shareer dhoop mai vitamin D khud banata hai. Yadi aap dhoop mai jyada samay nhi bita sakte hai to phir app Vitamin D ke Supplements le sakte hai 

Vitamin E ke bhi capsules ate hai. Aap us ko bhi use kar sakte hai. In sare supplements ko kisi Doctor ke consultancy ke under lijiye. 

Warna Side Effects bhi ho sakte hai.

Ap Multivitamins ki tablets bhi le sakte hai. 

(3) Fats and Carbs (carbohydrates)

bodybuilding mai hum sirf lean gaining ke liye khate hai. Weight gaining aur bodybuilding mai farak hota hai. Aap gaining zyada khana kha kar bhi kar sakte hai. Par bodybuilding mai sahi tareke ka khana padta hai. Aap Fats aur Carbs kha sakte hai par ek seemit matra aur sahi prakar ka hi. Fats mai apko Saturated Fats ko avoid karna hai jo hota hai Paneer mai, Cheese, Sarso Ka tel aur kai khano mai aur apko Unsaturated fats khana hai jaise Olive Oil, Coconut Oil aur Desi Ghee bhi kha sakte hai.

Olive Oil

Carbs mai apko simple carbs ko avoid karna jo hota hai safed chawal hai. Ap Roti kha sakte hai, Sattu Kha sakte hai, Dalliya kha Sakte hai. Apko Complex Carbs Khane hai. Complex Carbs aur unsaturated fats apko mota nhi karega aur sehat ke liye bhi jaroori hai. 

Complex Carb E.g. Oats

Most Important Point.

 Apko Steroids ka istemal bilkuil nhi karna hai. Steroids jaan leva savit ho sakta hai. Yadi ko apko body banana hai to weight training karni chahiye kyu ki weight uthane se ap ki body mai naturally testosterone level increase hota hai. Apko steroids kisi bhi haal mai nhi lena hai.