Subha ka healthy nashta wazn Kam kare pora din energy de 7 asan tips

*Labels:* Healthy Nashta, Wazan Kam Karna, Pakistani Recipes, Breakfast Tips, Diet Plan

*Body:* 

Subah ka nashta poore din ki bunyad hota hai. Hamari ammi kehti thi “Nashta badshahon jesa karo”. Lekin masla ye hai ke hum ya to nashta karte hi nahi, ya phir paratha aur chai pe guzara kar lete hain. Phir 11 bajay bhook lagti hai aur wazan barhta chala jata hai.

Me bhi 3 bachon ki maa hun. Subah 7 bajay school ka time, doodh, tiffin, ghar ka kaam. Khud ke liye time kahan? Lekin jab se me ne nashta theek kiya hai, wazan 4 kilo kam hua hai aur din bhar susti bhi nahi hoti. Aaj tumhe wohi 7 asaan tareeqay bataungi jo 15 minute me ban jatay hain aur ghar me mojood cheezon se ban jatay hain.

*1. Overnight Oats: Bina Pakaye Raat ka Jadu*

Ye meri jaan bachata hai. Raat ko 3 chammach jai ka daliya, aadha cup doodh ya dahi, 1 chammach chia seeds, 1 chhota kela kata hua. Sab mila ke fridge me rakh do. Subah uth ke kha lo. Thanda meetha aur pet bhar jata hai. 3 bajay tak bhook nahi lagti. *Faida:* Fiber se pet saaf, wazan kam.

*2. Besan ka Cheela: 10 Minute ka Protein Bomb*

2 chammach besan, thora paani, namak, mirch, pyaaz tamatar kaat ke mila lo. Taway pe halka oil laga ke roti ki tarah paka lo. Saath pudinay ki chutney. 2 cheelay khao aur dekho 1 haftay me farq. *Faida:* Roti se 3 guna zyada protein, bhook kam lagti hai.

*3. Anda – Magar Talay Baghair*

Roz 1 ya 2 ubla hua anda khao. Zardi samet. Zardi me Vitamin D hota hai jo aurton me aksar kam hota hai. Uper se kali mirch aur namak chirak do. Saath 1 slice bran bread. *Faida:* Poora din energy, baal aur skin achi.

*4. Bhuney Chaney + Gur: Desi Power Snack*

Jab roti saalan ka time na ho, to muthi bhar bhuney hue chaney aur thora sa gur kha lo. Saath doodh ka 1 glass. Ye 5 minute ka nashta hai. Gaon ki aurten is liye mazboot hoti thi. *Faida:* Iron pura, khoon ki kami door, wazan nahi barhta.

*5. Smoothie: Bacha Hua Phal Zaya Mat Karo*

Adha kela, adha saib, 5 badam, 1 cup doodh. Grinder me chala do. 2 minute me nashta tayyar. Bacha hua phal fridge me kharab hone se bhi bach gaya. *Faida:* Vitamins ka khazana, chehra laal surkh.

*6. Dahi + Ispaghol: Qabz ka Dushman*

Jin ko qabz rehti hai un ke liye. 1 katori dahi, 1 chammach ispaghol, thora kala namak. Kha ke 2 glass paani pee lo. 1 ghantay me pet halka. *Faida:* Pait andar, skin saaf.

*7. Suji ka Upma: Halka Phulka Magar Pet Bharu*

1 chhoti katori suji ko sukha bhun lo. Pyaaz, matar, gajar daal ke paani me paka lo. Uper se neembu nichor do. 15 minute me ban jata hai aur 3 log kha letay hain. *Faida:* Oily parathay se 4 guna halka.

*Sabse Zaroori Baat:* Nashta karne ke 1 ghantay tak chai ya coffee na piyo. Pehle paani piyo, phir nashta, phir 1 ghantay baad chai. Warna jism nashtay ka iron nahi chosta.

Behno, mehengai ka zamana hai. Dieting ke liye mehngay oats aur peanut butter lene ki zaroorat nahi. Hamari desi cheezen besan, chana, anda, dahi in sab se mehngi hain. Bas inko sahi time pe khana seekh lo.

Tum kal se in me se koi 1 tareeqa shuru karo. 1 hafta baad khud farq mehsoos karogi. Tumhari sehat hi tumhare bachon ki sehat hai. Khayal rakhna.

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*Disclaimer* 

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*Disclaimer:* Is article me di gayi tamam maloomat aam sehat aur maloomat ke liye hain. Ye kisi bimari ka ilaaj nahi hai. Agar aap ko sugar, BP, hamal, ya koi bhi khas bimari hai to is diet plan par amal karne se pehle apne doctor ya nutritionist se zaroor mashwara karein. Har jism mukhtalif hota hai, is liye nateeja bhi mukhtalif ho sakta hai. Author kisi bhi nuksan ka zimmedar nahi hoga.

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