Dimaghi sehat aur Vitamin B

Ghiza ka baqaedgi se istemaal jism ke munasib tareeqay se kaam karne aur dimagh ke husool-e-ilm ki salahiyat ke zawaal ko rokne ke liye zaroori hai. Tibbi mahireen ka kehna hai ke, khaliye ke aam kaam, nashonuma aur taraqqi ke liye 13 vitamins zaroori hain. Qudrati tor par har ghiza mein vitamins paye jate hain, taham yeh janna zaroori hai kis khurak mein kaun sa vitamin mojood hota hai takay isi munasibat se khana khaya jaye.

Nayaz, aap ke dimagh ki sehat ka raaz yeh hai ke aap kya khaate hain aur is ke intikhab karna ki aap ke paas taqat hai. Mahireen ke nazdeek hamare dimagh ko jawan aur sehat mand rakhne ke liye ek ahem cheez vitamins hain.

Dimagh ko burhape se bachana

Dimaghi sehat se mutaliq bohat se pehluon ka ihata karne wale behtareen vitamin ka naam ‘Vitamin B’ hai. Is ke alawa bhi kayi vitamins hain aur un mein se har aik ka dimagh ke liye ek ahem kaam hota hai. Vitamin B ki 8 aqsam hain. Vitamin B-1 bunyadi khaliyon ke af’aal aur mukhtalif ghizai ajza ke metabolism ke saath humein tawanai haasil karne mein madad karta hai.

Vitamin B-1 ki kam satah, ilm hasil karne ki salahiyat ko kamzor karne ke sath sath jism mein degar masaail ka bhi bais ban sakta hai. Vitamin B-12 khoon ke surkh khalyat aur D-N-A ki tashkeel ke liye zaroori hai lekin yeh aasabi nizam ki nashonuma aur us ke kaam ko bhi support karta hai. Yeh dimagh ki nashonuma ke liye aur bhi zyada makhsoos cheezain karta hai jaise homocysteine ko toornay mein madad, jo ke dil ko nuqsaan pohanchanay wala protein hai aur jo dementia ki kisi shakal ka bais bhi ban sakta hai.

Vitamin B-9 jo folic acid hai, neuro-transmitter function aur dimaghi sehat mein madad karta hai. D-N-A ki tashkeel mein taawun karta hai aur masam daar khulyon ke andar ke zahr ko kam karne ke liye moaser hai. Folic acid ki kam satah nakhoosh mizaj se juri hui hai. Lihaza sirf sabz patoon wali sabziyan khanay se, jo aksar qudrati vitamin B-9 folic acid se bharpoor hoti hain, aap ka mood aur jazbati sehat barqarar rehti hai. Yeh B vitamins mein se kuch ke sab se aam aamileen hain aur hamari zehni aur ilmi salahiyat ki sehat ke liye zaroori anasir hain.

Degar B vitamins ke dimaghi sehat ke fawaid hain lekin in sab mein koi na koi element hai jo aap ki madad karta hai. Kuch ka dimagh se zyada bara direct taluq hota hai, jaise Vitamin B-12, B-9 aur B-1 aur dosray jism ke degar intehai zaroori af’aal mein madad karte hain, jaise khoon ke khalyat ki tashkeel waghera. Lihaza, barahe raast ya balawasta, in ka taluq dimaghi kaam se hai.

Vitamin B hasil karne ke zariye

Vitamin B bohat se mukhtalif khanoon se hasil kiya ja sakta hai. Tamam aqsam ki phaliyan, anaj aur dalain vitamin B se bharpoor hoti hain. Sabz paton wali sabziyon ki tamam mukhtalif aqsam ko group karta hai. Jitna sabz hoga utna hi behtar hai kyunke sabz paton wali sabziyan folic acid se bharpoor hoti hain. Dairy masnoaat khasosan dahi mein riboflavin hota hai, jo vitamin B-2 hai aur is mein vitamin B-12 bhi hota hai. Hamesha qadriati dahi ki qisam ka intikhab karein.

Yahan tak ke ghair dairy dahi jis mein ye vitamins hotay hain, usay bhi istemaal kijiye. Agar aap anday khatay hain, to khulay mahool mein parwarish panay wali (desi) murghiyon ke anday khareednay ko tarjeeh dein, jo ke vitamin B-7 se bharpoor hotay hain jo ke biotin hai.

Samandari machli B vitamins se bharpoor hoti hai, jis mein vitamin B-2 ya riboflavin, vitamin B-3 ya niacin, vitamin B-6 ya pyridoxine, aur vitamin B-12 ya cobalamin shamil hain. Ye sab dimagh ki madad karte hain.

Sooraj mukhi ke beej vitamin B-5 hasil karne ke behtareen zariye mein se ek hain, jise pantothenic acid kaha jata hai. Is vitamin ki tajawuz karda rozana ki zaroorat ka 20% in beejon ke sirf aik ounce (28 gram) se hasil kiya ja sakta hai.

Suraj Mukhi ke beej Vitamin B-5 hasil karne ke behtareen zariye mein se ek hain, jise Pantothenic acid kaha jata hai. Iss Vitamin ki tajweez karda rozana ki zaroorat ka 20% in beejon ke sirf aik ounce (28 gram) se hasil kiya ja sakta hai.

Iss Vitamin ko hasil karne ke liye unhein salad ya mashroob mein shamil karna aur use apni khuraak ke hisse ke tor par shamil karna kaafi aasan hai. Apne khanay mein sehat mand aur mustawaz ghiza shamil karne ki koshish karein. Sirf phaliyan ya sirf sabz paton wali sabziyan nah khayen kyunkay phir aap dosray saat iqsaam ke Vitamins B kho den ge.

Kya Vitamin B ke nuqsanaat bhi hain?

Yeh janna zaroori hai ke tajweez karda miqdaar mein kitna aur kya khaya jana chahiye. Aap ka jism aap ki khayi hui ghiza ko zaroorat ke mutabiq jazab karta hai aur baqi kharaj kar deta hai. Jab Vitamins ki baat ati hai to yeh kehna ke kuch ezafi khane ya peenay se aap ko ziyada madad mily gi aksar aik afsana hota hai.