Weight kaise badhaye- Vajan Gain karne ke tips

Apna vajan healthy roop se badhane ke liye sabse pehle ye jaan lijiye ki Jab hum weight gain karna ya weight badhana ya vajan badhane ki baat karte hein tab humara matlab motapa badhana bilkul nahi hona chaiye. Kya aap un mote logo ki tarah hona chahegne jo high blood pressure, cholesterol, diabetes, dil ki bimari, pet ki bimariya, ghutno ka dard, jodon mein problems, chalne- firne aur ithne bethne ki problems ka shikaar hote hein? Nahi…..bilkul Nahi! Ji haan koi bhi unhealthy motapa nahi chahega.

Aapko aapna muscles mass bhadane ki jarurat hai na ki apni body mein unhealthy fats.  Agar aapki body ka muscle mass acha hoga to aap hasth-pusht, sudol aur takatwar dikhenge.  Ladka ho ya ladki, agar uske body ki muscles ka vikas achi tarah se hoga to uska shareer sundar dikhega. Agar aap body banana chahte hein to wo baad ki baat hai. Uske liye bhi aapko pehle apne shareer par muscles ka size bhadana hoga.

Hum jante hein ki duble patle logo ka self confidence (atamvishwas) kam hota hai kyonki unhe dosto aur family members ke comments sun ne padte hein.  Ladke aur ladkiyan stress mein tab bhi aate hein jab unhe apna job ya profession ya shaadi ke liye proposal bhejna hota hai. Police ho ya army, dating ho ya shaadi, model banna ho ya actor actress ya fir security service mein jana ho… har jagah achi body structure wale ladke –ladkiyon ko rakha jata hai.  Aapke shreer ka weight aapki lambai ke anusar hona chahiye jise hum “ideal weight” kehte hein. Ideal vajan se kam ya jayada hona aksar problem ka karan banta hai.

Is article mein hum janenge ki ki wo konse tarike hein jinse hum ideal weight paa sakte hein. Hum aapko bajan badhane ke aasan upay aur tarike bayenge jinse aap kuch is days ya weeks mein aapne weight mein positive result milta hua mehsoos karenge. Lekin usse pehle hum jaan lete hein un causes ke bare mein jo aapke body ka weight badhne se rokte hein ya yun kahe ki wo karan jo vajan bhadne nahi dete.

Underweight / vajan Kam hone ke Karan

• Mansik tanav ya stress
• Thyroid ki problem jaise thyroid ka jayada active hona ( hyperthyroidism)
• Jayada bhook na lagna ( lack of appetite)
• Proper nutrition ki kami
• Diabetes
• Inactive rehna (Koi kaam kaaj na karna)
• Hormonal imbalance
• Body mein enzymes ki kami
• Dawa (medicine) especially wo jo aapke appetite ko kam karti ho
• TB, cancer, HIV/AIDS jaisi bimariyon dwara grasit hona.

Yadi aapke ka vajan kam hona koi medical problem se juda hai to aap apne doctor se milke uska ilaj karva sakte hein.. Aur yadi aap bilkul healthy hein lekin aapka muscle mass kam hai to aap neeche diye gaye tips, upay, tarike aur gharelu nuskhe, diet aur lifestyle changes ko achi tarah samajh ke apna vajan aasani se increase kar sakte hein.

Vajan kaise Badhaye? |  Weight gain tips in Hindi | Mota hone ke aasan Gharelu Upay aur Tarike

Vajan bhadane ke tarike sikhne se pehle ye dhayan mein rakhiye ki achi diet, exercises aur ache lifestyle changes jeevan mein apna kar aap healthy way mein mote ho sakte hein. Yaha aisi hi asardaar upay diye gaye hein. Ek baat or mote hone ki dawa ya medicine  jaise injection, weight gain pills aur weight gain supplements body par kayi side effects dalte hein isliye inka use na kare, Hamari mother nature ne hame dher sari aisi natural cheezein di hein jinka use karke him naturally achi body pa sakte hein wo bhi kuch 30 days mein. Kuch logo ko 2 se 3 months ka bhi time lagta hai lekin fark 100 percent nazar aata hai. Bas aap apne weight gain plan mein maan se jut jaiye or paiye models jaisa sudol shareer.

Diet ke Saath Exercises hai Jaroori – Vajan badhane ki sabse achi exercise konsi hai?

Aapke shareer ko khana tabhi ache se lagega jab aap ek acha weight gain exercise plan banayege. Exercise se aapki metabolism, digestion aur poshak tatvo ka absorption acha hota hai falswaroop aapko bhook achi lagti hai aur aapki body kane ka use ache se apne development ke liye kar sakti hai. Ho sake to cardio exercises kam karein kyonki ye exercises bahut teji se calories kharach (burn) karti hein. Weight uthiye or dheere dheere weight ko heavy karte jaiye. Isse aapka muscle mass ache se bhadega aur aapka stamina aur takat bhi bhadti jayegi.

Pani se baniye Healthy

Pani ki jaroorat body ke kayi functions ko poora karne mein hoti hai jaise khoon bhadane mein, pachan kriya poori karne mein aur un sabhi kriyaon ko poora karne mein jinse aapke weight me sudhar hota hai.  Paani peene se aapka sheer se hani karak tatav bhi bahar niklte hein aur aapki skin ki health bhi improve hoti hai.

Khane ke baad kabi bhi pani mat pijiye isse aapke food ka digestion ache se nahi ho payega aur khana aapki body ko nahi lagega.

Water khane se pehle bhi mat pijiye kyonki wo aapke stomach ko full kar dega jisse aapki bhook mar jayegi aur aap poori diet nahi kha payenge.

Hamesha khana khane ke 2ghanto baad pani piyein.

Daily 10 se 12 glass pani tatha doosre healthy fluids jaise coconut water ( nariyal pani), fruit aur vegetable juices etc. ka bharpoor use karein. Juices aapko extra calories ke saath water bhi pardan karte hein jo ki vajan bhadane aur body ke hydration level sahi rakhne ke liye ek ache upay hai.

Achi Neend (sleep) lijiye – mat bhuliye dopahar ki jhapki lena

Vajan chahe bhadan ho ya ghatana…dono hi cases mein neend ki ahem bhumika hoti hai. Rojana 8 ghante ki neend lene se aapki body ka vikas theek dhang se ho pata hai. Waise kam aur jayada neend se shareer mein stress hormone badhta hai jisse aapko bhook jayada lagti hai or aapka weight increase hota hai. Lekin aap nahi chahenge ki aapka weight unhealthy roop se badhe aur aapko neend ki kami ya adhikta se hone wali bimariyaan lage. Isliye aap sleep poori lijiye jisse aapka digestion acha ho, aapko bhook dhang se lage aur aap healthy way mein sudol ban payein.

Note: jo logo khane ke kuch antral baad dopahar ki jhapki lete hein unka weight kuch days mein hi badhne lagta hai. Aisa karne se body ke energy levels bhi bhadte hein aur aap raat tak jayada active reh pate hein saath hi aapke karya karne ki shamta bhadti hai.

Mithiyan bhi khaiye (lekin week mein 2 baar)

Aisa nahi hai ki aap 2 baar mein sirf sweets hi khayein. Khaiye lekin dhang se kyonki meethe see motapa bhadne ke saath diabetes hone ka bhi khatra rehta hai. isliye thodi thodi roj kha sakte hein aur chahe to hafte mein 2 baar thodi jayada kha sakte hein. mithiyon mein calories bahut high matra mein hoti hai. isliye aap unhe khake apne shareer mein calories ki mang ko poora kar sakte hein. aap ho sakte to ghar mein shudh ghee se bani hui sweets hi khayein ya fir kisi achi saaf suthri shop se unhe kharid kar aanand lijiye.  kajoo katli, rewari burfi, ras mali, gulab jamun, rasgulla, paneer ghewar, jalebi, ladoo ( boondi wale ya besan ya gond wale), badam burfi, chappan bhog, imirti, petha, kala kand, murgi chenna,  dhodha, krachi halwa mawa kachori, gajar halwa, ghar mein bana halwa, sonpapdi, gond pak etc. mithiyon ko kha sakte hein.

Protein Khoob kahyein

Aap sabko ye to pata hi hoga ki protein aapki muscles banana ke liye sabse jaroori hai. ji haan protein ke bina muscles mass gain karna ek dum asambhav hai. Workout ke baad protein ka sevan karne se bahut hi jaldi muscles ka vikas hota hai or aapko achi sudol body milne lagti hai. Ladka ho ya ladki protein sabke liye bahut jaroori hai. Ek baat aur- jab aap exercise karte hein jaise heavy weight uthan tab aapki muscles buri tarah se shatigrast ho jati hein aur unhe apni maramat (repair) ke liye protein ki jaroorat hoti hai. Yadi protein nahi milta to muscle mass bhadne ke sathan par ghatne lagta hai. Isliye workout ke baad protein lena na bhoole aur iselene ka sabse acha tarika hai protein shake peena.

Protein shake banana ke kayi tarike hein jaise

Banana protein shake recipe

Kela weight gain karne ka acha jaria hai isliye aap ise shake banane ke liye use karein. Iske liye aap

2 oz whey ya soy protein powder aur 3 banana aur doodh ko blender mein blend karein, au rise ek ya do baar mein pee lein.

Kela (banana) and milk ka shake peene se bhi  achi sehat banati hai.

Iske alawa aap protein milk, meat, nuts, soya products, egg, seafood, red kidney beans (rajma), sabhi parkar ki daal, chana, dairy products, dahi aadi se prapat kar sakte hein.

Note: aapko aapke sheer ke har pound bhar par 1 gram protein ki jarurat hoti hai.

Dhayn rakhein:

ki protein shake jayada peene se pet mein dard, upset stomach, kidney disease, weak bones, loose motion, body mein pani ki kami(dehydration aur doosri problems ho sakti hain isliye iska use kisi ache trainer ki dekh rekh mein hi karein ya apne dietician ki salah lein.

Kitni ho protein, carbohydrates aur fats ki matra bhojan mein?

Iska answer neeche vajan badhane ki diet mein diya gaya hai.

Protein pehle baaki sab baad

Yadi aapki diet mein protein oaur vegetables hein to hamesha protein ko pehle khaiye fir salad aur doosri food items. Yadi aap pehle doosri items khayenge to aapka stomach full ho jayega aur protein ke liye jagah nahi bachegi isse protein ke absorption par bhi farak padega.

Carbohydrates and Fats

Aapki diet mein protein, carbs aur fat ki paryapt matra honi chaiye. Carbs aur fat ke bare mein neeche diet chart section mein diya gaya hai. Aap din mein 2 bade meals khane ke sathan par 3 meals khaiye aur in meals ke bech mein snack jaise finger chips, avocado, dry fruits and nuts etc.

IN VAJAN BADHANE WALE FOODS KO APNE DIET PLAN MEIN JUROOR SHAMIL KAREIN (best foods for gaining weight).

Lean red meat

Isme hai dher sara protein aur iron lekin cholesterol high hone ke kare ise week mein 2 ya 3 baar hi khayein.

Peanut butter

Mungfali se banne wala peanut butter protein aur fats se bharpoor hota hai. iske alawa isme bitamin B3, magnesium, folate  aur vitamin E bhi paye jate hein. Ise oatmeal ya whole wheat bread pe laga ke kahe aur apna vajan badhaye.

Whole fat milk

Isme fat, vitamins, protein aadi poshak padarth paye jate hein. ise shake ya cereals ke saath milake ya seedha bhi pee sakte hein. rojana 2 glass peena na bhulein.

Fruits

Fruits jaise papaya, apple, banana, mango aur pineapple aadi ko milk ke saath shake banake din mein 2 baar peejiye. Inse aapko weight ke saath jarrori poshan milega aur aap healthy way mein weight increase karenge.

Avocado

Avocado mein heart friendly fats paye jate hein jo dil ki problems ko door karte hein. Isme calories bahut adhik matra mein payi jati hein saath hi vitamin A, vitamin B-complex, folic acid aur potassium bhi achi matra mein hota hai. Ise aap bread pe laga ke, toast ke saath ya salad ke roop mein kha sakte hein.

Granola

Granola ek tasty snack hai jise aap market se khareed sakte hein. Ye oats, sugar, aur healthy fats jaise coconut oil nuts aadi ke saath bana hita hai. isme aap dry fruits or nuts milake kha sakte hein. ye aapko poshan pardan karne ke saath saath sudol hone mein bhi madad karega.

Whole wheat bread

Ye energy, fiber aur minerals se bharpoor hoti hai. Dietitians ke anusar ise apne diet plan mein shamil karna weight badhane ka ek acha tarika hai.

Vegetable oil

Kuch oils vajan bhadane mein khas taur par upyogi hote hein jaise mungfali ka tel, surajmukhi ka tel, nariyal ka tel aadi. Inhe aap apni cooking ke dauran use kar sakte hein.

Cheese

Cheese fat se bharpoor hota hai aur ye gun ise ek acha weight gain food banata hai. Isme protein ki matra bhi high hoti hai.

Aaloo (potato)

Aaloo mein wo sab gun paye jate hein jo ek weight badhane wale food mein hone chaiye. Ho sakte to aaloo ko uski skin ke saath bake karke khaiye. Skin utarne ke baad uske poshak tatva aadhe hi reh jate hein.

Mota kaise hoye Tip – aksar ayurvedic doctors ek nuskha batate hein ki aap garam doodh mein kuch badam aur 2 ya 3 chuara (dry khajur) daal ke rooj raat ko piye. Iske saath roj raat ko 30 gram kishmish pani mein bhego dein aur inhe subhe uthe te hi kha lein. Aisa roj karne se mahine bar mein aap positive farak dekenge.

Eggs

Ande mein bahut hi high quality ka protein aur fat paya jata hai. Daily 3-4 eggs khane par aapka weight teji se badhta hai aur aapki energy levels mein bhi sudhar hota hai inshort weakness door hoti hai.

Fali wali vegetables

Fali wali sabjiyan jaise sehjan ki fali, mogre ki fali, soyabean, moong, rajma aadi ka roj sevan karein isse aapko mota hone mein help milegi.

Mota hone ke Kuch Gharelu Nuskhe

Aap snacks ke jagah pe ya subhe nashte mein bread par malai aur sugar lagake khayein.  Doosra option ye hai ki aap roti khate waqt ghee aur sugar powder ko milake khaye. In done option mein aapko calories aur fats dono milegi jo aapko mota karne mein help karengi. Aisa Punjabi aur rajasthani log khoob karte hein. Coffee ya tea mein cream dalkar peena bhi ek acha option hai.

Buri aadton se door rahe

Alcohol ya sharab peena, smoking karna, tobacoo khana aadi kuch aisi aadtein hein jo body par jabardast bura parbhav dalti hein. agar aap vastav mein achi body pana chahte hein to in cheezo se door rahiye. Agar aapko nashile padarth chodne mein pareshani ho rahi ho to kisi ache doctor se salah lijiye. Ab aisi dawa (medicine) uplabdh hai jinhe lene se aap ki nashe ki lat door ho sakti hai.

Physical active Bane Rahe

Aap din mein alas ya susti ko chodke physical active ban ne ki poori koshish kariye. Aap ghar ke kaam karein, saman lene ke liye apni tango ka use karein, lift ki jagah stairs ka use karein, gardening karein ya chat par subhe shaam tehlein. Physical active rehne se aapka appetite sudhrega or aapki bhookh na lagne ki samasaya door ho jayegi aur iske falswaroop aap jayada khaenge or jayada calories hasil karke healthy ban jayeinge.

Stress ko kahe Bye

Tanave lene se kuch bhi acha nahi hota bas shareer ka nuksaan hota hai. bade budhe bhi ye kehte hein ki “chinta chita ke saman hai”. Stress hamare digestion, metabolism aur doosre functions ko buri tarah se prabhavit karta hai jisse hamara khana hamare shareer ko nahi lag pata aur sab kuch karne ke baad bhi humara weight nahi badh pata. Isliye stress se door rahe iske kayi upay hein.

• Apne doston aur family members se problems share karein
• Yoga aur mediattion karein
• Khel kud mein part lein
• Man pasand jagah par ghumne jayein
• Dil ko acha lagne wala music sune
• Apne aapko fully entertained rakhe
• Agar ye sab karne par bhi stress se mukti nahi milti to kisi ache doctor ke help lein.

Kabhi bhi Bhooke na Rahe

Aapki body mein bahut sare functions hote hein jaise blood flow, heart ka dhadakana, muscles dwara kiye gaye kaam, digestion aadi aur in sabhi function ko poora karne ke liye energy ki jarurat hoti hai jo ki aapko apne food se milti hai.  Isliye apni body ko nirantar energy pardan karte rahiye. Kabhi bhi 3 ya char ghanto se jayada bhookhe na rahiye.

Vajan Badhane ke liye Yoga | Weight Gain Yoga Exercises

Kya aap baba ramdev ko mante hein? Aap yoga se vajan badhana chahte hein? Yadi haan, to ye section aapke liye hai. Yoga ke kuch asan aise hein jo aapko weight gain karne mein bahut help kar sakte hein. Yoga digestion, metabolism, mental problems jaise stress aur, bhook kam lagne jaise problems ko theek karne mein upyogi hai. Ye sabhi problems vanajn badhne mein badhak hoti hein. App neeche diye gaye yoga poses ki practice karke sudol sahreer paa sakte hein. Agar aapko ye poses nahi aate hon to aap kisi ache yoga trainer ya jaankar ki madad le sakte hein.

Bhujangasana

Bhujangasana ko cobra pose bhi kehte hein. Yeh pose digestion or metabolism ko behtar karta hai aur iske falswavroop aapko bhook adhik lagti hai ya yun kahe ki ye aasan aapke appetite ko acha banata hai.

Vajrasana

Is aasan ki khas baat ye hai ki is khan eke baad bhi kiya ja sakta hai. Iska pehla fayda hai ki ye aapke pachan shakti ko badhata hai. Jisse aapke pet mein khne ka pachan ache se hota hai aur aapke sheer ko acha poshan prapt hota hai. Ye stress ko bhi kam karta hai.

Pavanamuktasana

Is aasan ko stomach gas se mukti pane ke liye kiya jata hai. Ye blood circulation acha karta hai, digestion strong karta hai or weight gain mein help karta hai.

Matsyasana

Ise fish pose bhi kehte hein. Ye pose body mein poshak tatvo ki absorption ko bhadata hai in short  aap keh sakte hein ki ise karne se khana aapke shareer ko lagne lagega.

Sarvangasana

Ye aasan aapki metabolism ko acha karta hai jisse aapka shareer healthy roop se weight gain karta hai. Yeh pose indigestion se bhi mukti deta hai.

Shavasana

Yeh yoga ka sabse easy pose hai. Ye stress ko door karta ha aapko relax karta hai aur vajan badhane mein help karta hai.

Vajan Badhane ke liye Diet Chart | sample diet chart for increasing weight

Mein bahut patla hu…mein bahut patli hu kya khau?….aisa hamare kayi users keh chuke hein. Patla hona theek baat nahi hai kyonki use aap underweight aur weak nazar aate hein isliye aapko apne anusaar ideal body weight banana hi hoga yadi aap healthy jeevan jeena chahte hein aur aisa aap sahi diet khake kar sakte hein. Ab ye jaroori hai ki aap apne food ki quantity ke saath saath uski quality par bhi dheyan dein. Vajan badhane ya ideal weight karne ke liye aise foods hein jinhe aap kha sakte hein lekin unki sahi quantity par bhi vishes dheyan dena hoga. Yaha hum aapko idea denge ki kya or kitna khana hai.

Note: aap daily jab hi khate hein ya yu kahe ki aap din mein jinti calories khate hein uska 50  percent hissa protein se aana cahiye, 35 percent carvohydrates se aur kewal 15 pervent fat se.

Protein

Protein se bharpoor foods ko khana weight gain karne ka sabse tej aura cha tarika hai. Agar teji se vajan badhana hai to protein se aapkio aapki  daily calories intake ka 50 percent lena hoga.  Protein pane ke bahut se vegetarian aur non vegetarian source hein. Sabse jayada protein in cheezon mein adhik matra mein paya jata hai

• Red meat mein jaise pork, lamb, mutton etc.
• Chicken mein
• Fish jaise salmon, cod aur tuna mein.
• Scallops
• Egg,dairy products jaise doodh, dahi, paneer aadi
• Nuts mein
• Daal mein aur soybean related products jaise soya milk, tofu etc.

In cheezon ko apne diet menu mein shamil kijiye kyonki aapki metabolism protein par bahut adhik nirbhar karti hai.

Carbohydrates

Carbohydrates se aapko rojana aapki poori calories ka 35 percent milna chaiye jisse aapki body ka achi tarah se vikas hoga or vajan badhega. Carbs ka jayada sevan health ke liye acha nahi hota. Aap ye food items kha ke apni carbohydrates ki demand ko poora kar sakte hein.

• fruits jaise avocado, seb, sabhi tarah ki berries, santra, angoor, apricot, lemon etc.
• grains jice brown rice, gehu (wheat), granola (sugar free wala), oats
• sabjiya jaise carrot, cauliflower(patta gobhi), muli, beet, palak (spinach), tamatar, pyaz  etc.

Fats

Fats se aapke shareer ko rojana 15 percent hissa hi milna chaiye. Aap jante hein ki jayada fat khane se body par bahut hi bure effects padte hein. Ache healthy fats jaise omega3-fatty acids ka bharpoor sevan karein. Aap jaroori fats in food items se prapt kar sakte hein

• fish  jaise salmon, sardines
• oils jaise til ka tel, olive oil ( jaitun ka tel) aur sunflower oil
• nuts jaise kaju, walnut (akhrot), almonds (badam), hazel nuts, mungfali(peanuts)
• seeds  jaise pumpkin seeds

In sabke alawa high energy dry fruit khoob khaiye. Dry fruits khane mein tasty hote hein isliye unhe khane se aapko energy ke saath jaroori poshan bhi milta hai. Oopar kuch examples nuts or seeds ke diye gaye hein unke alawa raisins (kishmis), prunes etc.

Inke alwa tubers yani kand family ke sabjiyan jaise jimikand, shakarkand, aaloo aadi ka bhi khoob sevan kariye.

Agar aapko dark chocolate pasand hai to use bhi kaiye or apna vajan increase kariye.

Aapko yaha hum ek sample diet chart de rahe hein taki aapko idea ho sake ki aap kya khaien, kitna khayein or kab khae. Aap kisi ache dietician se milkar bhi apna weight increase karne ke liye diet plan banva sakte hein.

Agar aap ghar ke bahar khate hein ( Eating Out)

Nashte mein (Breakfast) – Total: 1275 Calories

• Do badi bagels
• Teen cream cheese
• One cup dahi
• Ek glass mixed fruit juice

(dophar ka khana) Lunch – Total: 1320 Calories

• Grilled chicken
• French fries
• 1 glass chocolate shake
• Ek bada kela
• Butter ke saath do bread slices

Snacks se lijiye  635 Calories

• Ek bada apple
• Ek glass doodh (malai yukt)
• Vegetable salad
• Wheat bread ke saath peanut butter.
• Aap thode seeds aur nuts bhi kahiye

(raat ko kya khaye) Dinner – 1400 Calories

• Mix vegetables soup
• Ek vegetable chees pizza
• Ek glass pineapple coconut shake (neeche diya gaya hai)

Ise diet chart se aapko total 4700 calories milti hein. Agar aap ghar par hi hein to aap neeche diya gaya diet chart/ diet plan follow kar sakte hein.

Nashta ya breakfast mein 1115 calories

• Ek glass santre ka juice
• Ek cup granola
• Ek bada kela
• ¼ cup kismis
• Ek glass milk

Dopahar ka khana yani Lunch – 1200 Calories

• Ek bada glass apple juice
• Ek bowl lentil soup (daal soup)
• Salad aur ankurit chane and daal
• Tofu ki sabji aur roti
• 4 bade spoons mayo
• Thoda chicken

Snack se payien – 810 Calories

• Wheat bread ki do slices
• 2 bade spoons peanut butter
• 2 carrots
• Ek glass doodh
• 3 tablespoon jelly

Raat kke khane yani Dinner -1345 Calories.

• Ek slice whaet bread
• ¼ cup cheese
• Dedh cup mixed vegatables
• Roti ke saath soyabean ki sabji jisme kayi saari sabjiyan bhi mili ho ya chicken ( jaise butter chiken)
• Ek cup pasta sauce
• Ek bada glass doodh

Total Calories – 4470

Diet chart ke saath hum aapko do complimentary weight gain recipes ka idea de rahe hein jinhe aap apne diet plan mein shamil karke healthy way mein weight gain kar sakte hein kyonki in recipes mein healthy ingredients ka use kiya gaya hai pehli recipe aapko healthy fats degi tatha doosri calories. To aaiye inhe jante hein.

Alsi ke ladoo

• ek chauthai (1/4th) cup alsi ( flaxseeds) or saman matra mein akhrot lekar inhe pees (grind) kar lijiye.
• ab ek cup wheat ko 4 bade spoon ghee mein bhuniye. Ise lagatar hilate rehein.
• Ab  half cup pisi hui brown sugar milaiye

• End mein alsi aur akhrot powder milaiye.
• mixture mein thoda sa garm doodh daliye aur ladoo ki shape mein gol aakar  (shape) de dijiye.
• In ladoo ko subhe shaam doodh ke saath khaiye aur vajan tehi se badhiye.

Coconut Pineapple Shake

Ingredients:

½ glass of coconut milk

¾ glass of pineapple juice.

½ cup fresh cream

1 teaspoon chini (sugar) ya honey

In sabhi ingredients ko blender mein dalke 2 minutes tak blend kijiye. Taiyaar hone par pee lijiye. Ye all natural healthy shake aapke weight ko jaldi se gain karne mein help karega. Daily peejiye or fark dekhiye.

To doston jab aap vajan kaise badhaye? Ke bare mein soche to aapka lakshaya ye hona chaiye ki aap healthy roop se muscle mass hasil karein na ki unhealthy fats. Weight gain ke ye tarike, tips aur upay aap use karein aur apni body banaye wo bhi kuch dino mein.

Kisi bhi parkar ki jankari yadi aapko chaiye to aap hamare experts ki expert advice bhi le sakte hein.