Balanced diet kya hai?

Balanced diet ka matlab

Aisa aahaar jisme shareer ke sahi vikaas ke liye saare zaroori nutrients, roughage aur paani sahi maatra mein hon, balanced diet kehlaata hai. Nutrients hain energy ke liye carbohydrates aur fats, vikaas aur marammat ke liye proteins, aur bimaariyon se raksha ke liye vitamins aur minerals (dekho food ke components).

Sabki zaroorat ek jaisi nahi

Kya tumhe aur tumhaare daada-daadi ko ek hi tarah ya ek hi maatra ke nutrients chahiye? Nahi. Zaroorat umr, gender, shaareerik mehnat, sehat aur jeevan-shaili ke hisaab se badalti hai. Badhte bachche ko sahi maatra mein protein chahiye, khiladi ko muscles banaane ke liye zyada protein, aur khet mein kadi mehnat karne waale ko din bhar baithne waale se zyada energy.

Activity 3.8 mein Activity 3.1 mein likhi apni hafte bhar ki list dobaara dekho. Kya usme har nutrient hai, saath mein roughage aur paani? Agar nahi, to kaunse khaane jodne chahiye? Biscuits aur noodles waale hafte mein aur sabziyan, phal aur daalein chahiye; jis hafte doodh ya dahi na ho, usme aur calcium chahiye ho sakta hai.

Balanced thaali

Khaana plan karne ka ek aasaan tareeka hai ki thaali mein har food group se kuch na kuch ho.

Thaali sirf ek mota andaaza hai. Daal, chapati ya chaawal, ek hari sabzi, salad, dahi aur mausami phal, kaafi paani ke saath, aasaani se milne waale khaane se ek saadha balanced meal banaate hain.

Junk food ya healthy snack?

Activity 3.9 do packets ki nutritional jaankaari milaati hai, 100 g ke hisaab se:

100 g mein	Potato wafers	Bhuna chana
Energy	536 kcal	355 kcal
Fats	35.0 g	6.26 g
Carbohydrates	53.0 g	58.58 g
Proteins	7.0 g	18.64 g
Dietary fibre	4.8 g	16.8 g

Bhuna chana zyada swasth choice hai: usme fat paanchwe hisse se bhi kam, protein dhaai guna se zyada, aur fibre saadhe teen guna hai. Cheeni aur fat ki wajah se zyada calories waale par protein, minerals, vitamins aur fibre mein bahut kam khaane junk food hain: potato wafers, candy bars aur carbonated drinks. Inhe baar-baar khaana swasth nahi, aur isse motaapa ho sakta hai, jisse kai sehat ki dikkatein ho sakti hain. Jaisa Dr Poshita kehti hain, sehat hi sabse badi daulat hai.

Food label padho

Packaged khaane pe unme maujood nutrients aur har ek ki maatra likhi honi chahiye. Kabhi-kabhi processing mein extra nutrients milaaye jaate hain taaki poshan gunvatta badhe; ise fortification kehte hain. Iodised salt aur kuch baby foods fortified khaane hain. Food Safety and Standards Authority of India (FSSAI) wo sarkaari agency hai jo India mein khaane ki gunvatta niyantrit karti hai.

Millets: nutri-cereals

Jowar, bajra, ragi aur sanwa India ke chhote anaaj hain jo alag-alag jalvaayu mein aasaani se ugte hain. Ye sadiyon se Indian khaane ka hissa rahe hain aur apne fayde ki wajah se phir lokpriya ho rahe hain. Ye vitamins, iron aur calcium jaise minerals, aur dietary fibre ke achhe srot hain, isliye inhe nutri-cereals kehte hain. Millets balanced diet mein bahut kuch jodte hain, par sirf millets kaafi nahi: daalein, doodh, sabziyan aur phal bhi chahiye.

Food miles aur khaane ki barbaadi

Chapati hamaari thaali tak kaise pahunchti hai? Kisaan gehun ugaata hai; daanon ki threshing aur winnowing hoti hai (dekho handpicking, threshing aur winnowing), unhe store kiya jaata hai, aata peesa aur pack kiya jaata hai, aur dukaan tak pahunchaaya jaata hai. Khaana utpaadak se upbhokta tak jitni poori doori tay karta hai, wo uske food miles hain.

Local khaana food miles kam karta hai: isse transport ka kharcha aur pradooshan ghatta hai, sthaaniya kisaanon ka saath milta hai, aur khaana taaza aur swasth rehta hai. Kisaanon aur un sabki mehnat yaad rakho jo khaana thaali tak laate hain. Utna hi lo jitna kha sako, aur khaana kabhi barbaad mat karo.

Kharaab khaane se hone waali bimaariyon ke liye padho deficiency diseases kya hain. Textbook ke sawaalon ke liye dekho Chapter 3 ke NCERT solutions; poore chapter ke liye Chapter 3 ke notes.