जवान बने रहना है तो ये 5 चीजें डाइट में शामिल करें

क्या आप भी लंबे समय तक फिट और जवान बने रहना चाहते हैं तो इन चीजों को अपने डाइट में शामिल करें

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हेल्दी और फिट रहने और बढ़ती उम्र को काबू करने के लिए डाइट, एक्सरसाइज, नींद और तनाव से दूर रहना जरूरी है

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आइए जानते हैं कि 35 की उम्र के बाद अपने डाइट में किन चीजों की शामिल करना चाहिए

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सबसे जरूरी है डाइट में फाइबर शामिल करना। फाइबर से हार्ट स्ट्रोक का खतरा कम होता है

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फाइबर खाने से टाइप 2 डायबिटीज और कोलोरेक्टल कैंसर का खतरा भी कम होता है

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हर दिन अपने आहार में 31 ग्राम फाइबर लेना जरूरी है. फलों, सब्जियों, अनाज में फाइबर भरपूर मात्रा में पाया जाता है

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डाइट में ओमेगा-3 को शामिल करें जो दिमाग को दुरुस्त रखता है और कार्डियोवैस्कुलर बीमारियों का खतरा कम करता है

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ओमेगा-3 वाले आहार में सैल्मन मछली, अखरोट, चिया सीड्स और हैम्प सीड्स आदि शामिल हैं

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अपने आहार में कैल्शियम को शामिल करें क्योंकि 30 साल के बाद हड्डियां कमजोर होने लगती हैं

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30 की उम्र के बाद हाई कैल्शियम फ़ूड जैसे दही, पनीर, ब्रोकोली, पालक, केला और बादाम खाना चाहिए

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बढ़ती उम्र के साथ ही मांस के बजाय प्लांट बेस्ड फूड्स खाना चाहिए जैसे फल, सब्जियां, साबुत अनाज, नट, बीज, बीन्स

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30 की उम्र के बाद शरीर को प्रोटीन की जरूरत ज्यादा होती है इसलिए अंडे, चिकन, डेयरी उत्पाद खाएं

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