Class 6 Science Chapter 3 NCERT Solutions Hinglish mein: Mindful Eating: A Path to a Healthy Body

Curiosity (Reprint 2026-27) ke Chapter 3, Mindful Eating: A Path to a Healthy Body, ki Activities 3.1 se 3.9, in-text sawaalon aur “Let us enhance our learning” ke saare 13 sawaalon ke jawab. Page numbers book se milte hain. Kai kaam tumhaare apne khaane aur parivaar ke baare mein hain, isliye jawab sample entries dikhaate hain; tumhaare alag honge. Short notes: Chapter 3 notes.

Activity 3.1: hafte bhar ka khaana (pages 35–36)

Table 3.1, sample entries ke saath:

Din	Khaana
Monday	Poha aur doodh; daal, chaawal aur bhindi; ek kela; chapati aur paneer curry
Tuesday	Idli aur sambhar; chapati, rajma aur salad; bhuna chana; khichdi aur dahi
Wednesday	Parantha aur dahi; chaawal, daal aur aaloo gobhi; ek amrood; chapati aur mili-juli sabzi
Thursday	Upma aur doodh; chapati, chhole aur salad; moongphali; chaawal aur egg curry
Friday	Ragi porridge; chaawal, sambhar aur patta gobhi palya; ek santra; chapati, daal aur paalak
Saturday	Bread aur omelette; vegetable pulao aur raita; sprouts chaat; chapati aur kadhi
Sunday	Aaloo parantha aur dahi; puri, chhole aur kheer; fruit chaat; khichdi aur papad

Observations: zyaadatar meals kisi anaaj (chaawal, gehun ya ragi) ke saath daal ya sabzi se bane hain; choices meal-meal aur din-din badalti hain. Dost bhi kai same cheezein (chaawal, chapati, daal) khaate hain, par kuch alag bhi, apne parivaar ke ilaake aur paramparaon ke hisaab se.

Kya aisi vividhta har rajya mein hai? Haan. Har rajya ka apna paaramparik khaana hai, jaisa Activity 3.2 dikhaati hai.

Activity 3.2: alag ilaakon ka khaana (pages 36–37)

Table 3.2 ke liye aur rows (sample entries; apne srot se jaanch lo):

Rajya	Sthaaniya fasalein	Paaramparik khaana	Peya
Gujarat	Moongphali, bajra, gehun, kapaas	Dhokla, thepla, khichdi, kadhi, bajra rotla	Chhaas (buttermilk), chai
West Bengal	Chaawal, jute, aaloo, sarson	Chaawal, fish curry, shukto, luchi, mishti doi	Chai
Kerala	Nariyal, chaawal, tapioca, masaale	Puttu, appam, avial, fish curry, sadya	Chai, coffee, nariyal paani
Rajasthan	Bajra, jowar, moth, sarson	Dal baati churma, bajra roti, ker sangri, gatte ki sabzi	Chhaas, lassi

Paaramparik khaane mein vividhta kyun? India mein kai tarah ki mitti aur jalvaayu hai, isliye alag ilaakon mein alag fasalein ugti hain. Swaad, sanskriti aur paramparaein bhi alag hain.

Kai rajyon mein common khaane: chaawal, chapati ya roti, daal, dahi ya chhaachh, khichdi aur chai.

Sthaaniya fasalon se rishta: kisi rajya ka paaramparik khaana aam taur par wahan ki fasalon pe based hota hai: Punjab mein gehun aur makka (makki di roti, parantha), Karnataka mein chaawal aur ragi (idli, dosa, ragi mudde), Manipur mein chaawal aur baans.

Activity 3.3: pehle aur ab ka khaana banaana (pages 38–39)

Buzurgon ke interview se sample nateeje:

• Ab bhi khaate hain: daal, chaawal, chapati, mausami sabziyan, achaar. Naya: noodles, bread, packaged snacks aur soft drinks.
• Badlaav: lakdi ya uple se chulhe pe pakaane ki jagah gas stove aa gaya; sil-batte ya haath ki chakki ki jagah mixer-grinder aur aata chakki; fridge khaana zyada der rakhta hai.
• Kaaran: technology ka vikaas, behtar transport aur behtar communication, saath mein samay aur mehnat bachaane aur dhuen waali rasoi se bachne ki chaah.

Pakaane aur peesne ke aur tareeke: pehle khaana angithi (koyle ka chulha), tandoor ya mitti ke bartanon mein dheemi aanch pe banta tha, aur anaaj okhli-musal mein koota ya haath ki chakki (patthar ki chakki) mein peesa jaata tha. Aaj hum pressure cooker, microwave oven aur induction cooktop bhi use karte hain.

Khaane ke components: in-text sawaal (pages 39–42)

• Khaana chhootne pe kaisa lagta hai? Thakaan aur kam energy.
• Marathon runner glucose waala paani kyun peeta hai? Glucose ek carbohydrate hai jo turant energy deta hai.
• Sardi mein laddoo kyun khaaye jaate hain? Inme ghee, nuts aur beej hote hain jinme fat hai; fat energy deta hai jo hamein garam rakhti hai.
• Aur achhe srot: carbohydrates – jowar, ragi, poha, bread, gud, shakarkand; fats – sarson ka tel, cheese, malai, kaju, til.
• Tumhaare roz ke khaane mein kaunse components hain? Sample: carbohydrates (chaawal, chapati), proteins (daal, doodh), fats (ghee, tel), vitamins aur minerals (sabziyan, phal).
• Roz phal, sabziyan aur doosre paudhon ke khaane kyun? Ye vitamins, minerals aur dietary fibre dete hain, jo shareer ko bimaariyon se bachaate aur paachan mein madad karte hain.

Kissa 1 aur 2 (pages 42–43)

Kissa 1: jin naavikon ke masoodon se khoon aata tha aur sujan thi, wo nimbu aur santre khaakar theek ho gaye. Ye scurvy ke lakshan hain, jo vitamin C ki kami se hota hai; khatte phalon mein vitamin C hota hai aur wo ise theek karte hain.

Kissa 2: goitre (gardan ke aage sujan) wahan aam tha jahan mitti, aur isliye khaane aur paani mein iodine kam tha. Iodised salt, yaani iodine ke salts mila saadhaaran namak, ne ise kaafi kam kiya. Kisi nutrient ki kami bimaari laati hai, aur use khaane mein jodne se madad milti hai.

Doosre protective components ke baare mein kaise jaano? Fig. 3.5 ka chart padho, kitaabein padho, doctor ya health worker se poocho, aur Activity 3.4 ka survey karo.

Activity 3.4: vitamins aur minerals ka survey (pages 43–44)

Aur srot (Fig. 3.6 aur usse aage): vitamin A – papeeta, aam, gaajar, hari pattedaar sabziyan, kaddu; vitamin B1 – gehun, chaawal, alsi ke beej, paneer, kaddu ke beej; vitamin C – santra, amrood, tamaatar, hari mirch, amla, nimbu; vitamin D – makkhan, machhli, ande, khaane laayak mushroom; calcium – ragi, til; iron – daalein, bajra, ragi.

Survey ke liye: teacher ki dekh-rekh mein chart ka koi lakshan note karo, poocho ki wo insaan aam taur par kya khaata hai, lakshan ko sambhav kami se jodo (jaise masoodon se khoon aur kam phal, vitamin C ki kami ki taraf ishaara kar sakte hain), khaane mein badlaav sujhaao, aur doctor ke paas jaane ki salaah do. Us insaan ka naam gupt rakho.

Kami kaise door karein? Kam padne waale nutrient se bharpoor khaane waali balanced diet lo, iodised salt use karo, vitamin D ke liye thodi dhoop lo, aur doctor ki salaah maano. Aur padho deficiency diseases kya hain mein.

Kaccha aur paka khaana, fibre aur paani (pages 46–47)

Kacchi aur paki sabziyan: paki sabziyan aksar apna chamakdaar rang kho deti hain aur naram aur kam kurkuri ho jaati hain. Tez aanch se vitamin C jaise kuch nutrients nasht ho jaate hain, isliye kuch phal aur kacchi sabziyan khaana samajhdaari hai.

Paani dene waale khaane: tarbooz, kheera, santre, tamaatar, nariyal paani, doodh, chhaachh, daal aur soup.

Activities 3.5 se 3.7: Table 3.3 (pages 48–51)

Table 3.3, aam nateeje (pehle apni predictions likho, aur test se pehle har khaane ka apna rang note karo; sample se nateeje thode alag ho sakte hain):

Khaana	Starch (iodine test)	Fat (kaagaz test)	Protein (violet test)
Aaloo	Blue-black: haan	Koi patch nahi: nahi	Neela hi raha: nahi
Kheera	Peela-bhoora hi raha: nahi	Koi patch nahi: nahi	Neela hi raha: nahi
Uble chaawal	Blue-black: haan	Koi patch nahi: nahi	Neela ya halka violet: thoda, shaayad
Ubla chana	Blue-black: haan	Bahut halka patch: bahut thoda	Violet: haan
Moongphali	Thoda ya koi badlaav nahi: bahut thoda	Oily patch: haan	Violet: haan
Bread ya chapati	Blue-black: haan	Patch sirf agar fat se bani ho	Halka violet: haan
Makkhan	Koi badlaav nahi: nahi	Oily patch: haan	Neela hi raha: nahi
Nariyal	Koi badlaav nahi: nahi	Oily patch: haan	Halka violet: thoda

Starch na ho to khaane pe bas iodine ka peela-bhoora rang dikhta hai; protein na ho to mishran copper sulfate ka halka neela hi rehta hai.

Nishkarsh: ek se zyada nutrients waale khaane: ubla chana (starch aur protein), moongphali (fat aur protein) aur bread (starch aur protein). Moongphali mein protein aur fat dono hain. Kheere mein teeno mein se koi nahi dikhta, kyunki usme zyaadatar paani hai. Roz ke chaawal, chapati aur daal starch aur protein dete hain. Aur achhe srot: gehun ka aata aur shakarkand (starch), ghee aur til (fat), paneer aur moong daal (protein). Aur padho starch, protein aur fat ka test mein.

Activity 3.8: kya meri diet balanced hai? (page 51)

Apni Table 3.1 mein har component jaancho. Sample nateeje: hafte mein anaaj kaafi hain par phal aur hari sabziyan kam, to roz ek mausami phal aur ek hari sabzi jodo; protein kam ho to daal, sprouts, doodh ya ande jodo; zyada paani piyo; tale hue aur packaged snacks kam karo.

Activity 3.9: wafers ya bhuna chana? (pages 52–53)

Tum kya chunoge? Bhuna chana. 100 g mein isme 6.26 g fat hai jabki potato wafers mein 35 g, protein 18.64 g jabki 7 g, aur dietary fibre 16.8 g jabki 4.8 g, aur fat se energy kam.

Kise junk food kaha ja sakta hai? Potato wafers: fat aur calories zyada, protein aur fibre kam.

Millets aur food miles (pages 53–55)

Millets se bane khaane: ragi mudde, ragi dosa, bajra roti, jowar bhakri, aur sanwa khichdi, jo aksar vrat ke dino mein khaayi jaati hai.

Local khaana food miles kaise kam karta hai? Local khaana paas mein ugta hai, isliye khet se thaali tak kam doori tay karta hai. Isse transport ka kharcha aur pradooshan ghatta hai, sthaaniya kisaanon ka saath milta hai aur khaana taaza rehta hai.

Gehun ki khet se thaali tak ki timeline (lagbhag): gehun rabi ki fasal hai, jo lagbhag October–December mein boyi aur March–April mein kaati jaati hai, yaani khet mein karib chaar se paanch mahine. Threshing aur winnowing mein kuch din, bhandaaran hafton ya mahino tak, pisaai aur packing mein ek-do din, aur dukaan tak transport mein kuch din lagte hain.

Let us enhance our learning (pages 56–58)

1. Alag waala chuno

(i) Chana. Jowar, bajra aur ragi millets (anaaj) hain; chana ek daal hai, jisme protein bharpoor hai.

(ii) Chaawal. Rajma, moong (green gram) aur soya bean daalein (legumes) hain, jinme protein bharpoor hai; chaawal anaaj hai, jisme carbohydrates (starch) zyada hain.

2. Paaramparik aur aadhunik culinary practices

	Paaramparik	Aadhunik
Pakaana	Lakdi ya uple se chulha, mitti ke bartan, dheemi aanch	Gas stove, pressure cooker, microwave, induction cooktop
Peesna	Sil-batta, okhli-musal, haath ki chakki	Electrical mixer-grinder, aata chakki
Saamagri	Zyaadatar local, mausami aur taaza bani	Door-door se zyada choices, packaged khaana bhi

Aadhunik tareeke samay aur mehnat bachaate hain aur rasoi ko dhuen se bachaate hain, jabki paaramparik tareeke local, mausami khaana use karte the. Badlaav technology ke vikaas, behtar transport aur communication se aaye. Samajhdaari se dono ko milaaya ja sakta hai: aadhunik saadhan, saath mein local, taaza, ghar ka khaana.

3. “Achha khaana dawa ka kaam kar sakta hai” pe Ravi ke sawaal

• Kaunse khaane khaas bimaariyon, jaise scurvy ya goitre, ko rok ya theek kar sakte hain?
• Agar hum balanced diet khaayein, to kya hum kam beemaar padenge aur kam dawaiyan lagengi?
• Kya sirf khaana har bimaari theek kar sakta hai, ya doctor aur dawa phir bhi chahiye?

4. Swaadisht banaam poshak

Ye sach hai. Kai swaadisht khaane, jaise potato wafers, candy bars, carbonated drinks aur tale snacks, mein cheeni aur fat zyada par protein, vitamins, minerals aur fibre kam hote hain, isliye inhe baar-baar khaana nuksaandeh hai. Kuch poshak khaane, jaise karela, kuch hari pattedaar sabziyan ya saade sprouts, sabko pasand nahi aate. Poshak khaana swaadisht bhi banaaya ja sakta hai, jaise parathe mein paalak, chaat mein sprouts, ya dose mein ragi. Zyaadatar samay healthy khaana chuno aur treats kabhi-kabhaar hi khao.

5. Medu ka khaana

Medu ke khaane mein roughage (dietary fibre) ki kami hai, jo bina pache khaane ko shareer se nikaalne aur mal ko aasaani se nikaalne mein madad karta hai; isliye use kabz aur pet dard hota hai. Biscuits, noodles aur white bread maide se bane hain jisme fibre kam hai. Use roz hari pattedaar sabziyan, doosri sabziyan, salad aur taaze phal khaane chahiye, white bread ki jagah saabut gehun ki chapati ya millets jaisa saabut anaaj chunna chahiye, daalein jodni chahiye, kaafi paani peena chahiye, aur biscuits aur noodles kam karne chahiye.

6. Reshma ki nazar

(i) Kam roshni mein na dikhna: night blindness.

(ii) Vitamin A.

(iii) Papeeta, gaajar, aam aur doodh (hari pattedaar sabziyan aur kaddu bhi).

7. Canned juice, taaza juice ya taaza phal?

Taaza phal. Usme saare nutrients aur dietary fibre hote hain, aur pet bhi bharta hai. Taaze juice mein zyaadatar fibre nikal jaata hai, aur der tak rakhne pe kuch vitamin C kam ho jaata hai. Canned juice processed hota hai, usme aksar cheeni milaayi jaati hai, aur processing mein vitamin C jaise kuch vitamins kam ho jaate hain. Isliye: pehle taaza phal, phir taaza juice, aakhir mein canned juice.

8. Gourav ki tooti haddi

(i) Calcium haddiyon aur daanton ko swasth rakhta hai, isliye calcium ki goliyan tooti haddi ko judne aur mazboot hone mein madad karti hain.

(ii) Vitamin D shareer ko calcium sokhne mein madad karta hai. Kaafi vitamin D ke bina goliyon ka calcium achhe se kaam nahi aata.

(iii) Sample sawaal: doctor ne pehli visit pe vitamin D kyun nahi diya? Kya dhoop mein baithna syrup ki jagah le sakta hai? Kya doodh, dahi aur paneer goliyon ki jagah kaafi calcium de sakte hain? Gourav inhe kitne din le?

9. Cheeni aur iodine

Iodine test sirf starch pakadta hai. Cheeni carbohydrate hai par starch nahi, isliye wo blue-black nahi hoti.

10. “Saare starch carbohydrates hain par saare carbohydrates starch nahi”

Raman sahi hai. Jaanch ke liye activity: kuch starch waale khaane (aaloo ka tukda, uble chaawal) aur kuch doosre carbohydrates (cheeni aur glucose, dono thode paani mein ghole hue) alag plates mein lo. Har ek pe diluted iodine ghol ki 2–3 boondein daalo. Aaloo aur chaawal blue-black ho jaate hain, par cheeni aur glucose nahi, jabki sab carbohydrates hain. Yaani starch carbohydrate ka sirf ek prakaar hai.

11. Mozon aur saree pe iodine

Saree pe starch laga tha: cotton sarees ko dhone ke baad aksar starch (kalaf) lagaakar kadak kiya jaata hai, aur iodine starch ko blue-black kar deta hai. Mozon pe starch nahi tha, isliye rang nahi badla.

12. Millets

Healthy kyun: jowar, bajra, ragi aur sanwa jaise millets vitamins, iron aur calcium jaise minerals, aur dietary fibre ke achhe srot hain; inhe nutri-cereals kehte hain. Ye alag-alag jalvaayu mein aasaani se ugte bhi hain.

Kya sirf millets kaafi hain? Nahi. Balanced diet mein saare nutrients sahi maatra mein chahiye. Millets zyaadatar carbohydrates dete hain, saath mein kuch protein, minerals aur fibre, par hamein daal, doodh ya ande se aur protein, thodi maatra mein fats, phal aur sabziyon se vitamin C jaise vitamins, aur paani bhi chahiye. Millets balanced diet ka zaroori hissa hain, poori diet nahi.

13. Kya ye iodine ghol hai?

Ghol ki kuch boondein starch waale khaane, jaise aaloo ke tukde ya uble chaawal, pe daalo. Agar wo blue-black ho jaaye, to ghol iodine ghol ho sakta hai. Milaan ke liye, kheere (jisme starch nahi) pe boondein blue-black rang nahi dikhaati. Ghol ko na chakho, na soongho.

Learning further (pages 58–59)

Extra: neeche ki jaankaari book se aage ki hai; details kitaabon ya bharosemand websites se jaanch lo.

Fortified khaane: FSSAI ka +F logo dekho. Udaharan: iodised salt (iodine), fortified aata aur chaawal (iron, folic acid, vitamin B12), aur fortified doodh ya tel (vitamins A aur D). Note karo kaunsa nutrient aur kitna milaaya gaya hai.

Tapyo: Arunachal Pradesh ki Ziro ghaati ke Apatani log paaramparik roop se kuch khaas paudhon ki raakh se tapyo banaate hain. Unki ghaati mein na samudra hai na namak ke bhandaar, aur pehle bahar se namak laana mushkil tha, isliye wo apna namak khud banaate the. Apne chart ke liye tasveerein aur jaankaari jutao.

Jangli khaane: ranbhaji Maharashtra ki jangli sabziyan hain jo jungle aur kheton mein apne aap ugti hain, zyaadatar baarish mein; guchhi Himachal Pradesh ke jungalon ke keemti jangli mushroom (morels) hain. Kisi jangli paudhe ya mushroom ko tab tak mat khao jab tak koi jaankaar use pehchaan na le, kyunki kuch zehreele hote hain.

Principal ko patra (sample): “Aadarniya Principal, hum mein se kai bachche school mein potato wafers, candy bars aur carbonated drinks khaate hain. Inme cheeni aur fat zyada aur baaki nutrients kam hain. Hamaari vinti hai ki campus mein inhe band kiya jaaye, aur unki jagah bhuna chana, moongphali chikki, phal, sprouts aur chhaachh jaise healthy snacks diye jaayein. Aapke aagyaakaari, Class 6 ke vidyaarthi.”

Alag zaroorat: badhte bachchon aur kishoron ko zyada protein chahiye; khiladiyon aur kadi shaareerik mehnat karne waalon ko zyada energy; buzurgon ko kam energy par kaafi calcium aur protein; beemaar logon ko doctor ki salaah se khaas diet chahiye ho sakti hai.

Baarah saal ke bachche ke liye sample balanced diet chart:

Meal	Khaana
Naashta	Sabzi waala poha ya ragi porridge, ek glass doodh
Dopahar se pehle	Ek mausami phal, jaise amrood ya kela
Dopahar ka khaana	Chapati ya chaawal, daal, ek hari sabzi, salad, dahi
Shaam	Bhuna chana, moongphali ya sprouts chaat
Raat ka khaana	Bajra ya jowar roti, rajma, egg curry ya paneer, ek sabzi
Din bhar	Kaafi paani

Aur practice ke liye padho food ke components, balanced diet kya hai, starch, protein aur fat ka test aur deficiency diseases kya hain.