आज की इस भागदौड़ भरी जिंदगी में इंसान बहुत कुछ हासिल करना चाहता है, लेकिन यह सब वह अपनी सेहत से समझौता करके कर रहा है जिसका नतीजा होता है मोटापा।
मोटापा एक बहुत ही घातक बीमारी होने के साथ ही अनेक बीमारियों की शुरुआत भी इसी से होती है। मोटापा के कारण Heart Disease, Diabetes, Sleep, Cancer और Osteoarthritis जैसी घातक बीमारियां हो जाया करती है।
मोटापा कम करने के लिए पहले उसकी बजह को समझना बहुत जरूरी है इसलिए इस लेख की मदद से हम मोटापा बढ़ने के कारण, मोटापा के लक्षण और वजन घटाने के आयुर्वेदिक उपाय (Weight Loss Tips in Hindi) के बारे में विस्तारपूर्वक समझेंगे।
मोटापा बढ़ने के कारण
खान-पान की गलत आदत और खराब जीवनशैली से शारीरिक सक्रियता में कमी हो जाती है और इसी कारण से ग्रसित हो जाते है। नेशनल फैमिली हेल्थ सर्वे के अनुसार भारत में स्कूल जाने वाले 20 प्रतिशत बच्चे ओवरवेट हैं। धीरे-धीरे यह मोटापे की समस्या लगातार गंभीर हो रही है। आईए जानते है मोटापे का क्या कारण है।
- तनाव- तनाव के कारण शरीर में कई हार्मोन्स का स्तर बढ़ जाता है, इससे शरीर की कार्यप्रणाली प्रभावित होती है और पाचन तंत्र गड़बड़ा जाता है, जिससे मोटापा बढ़ता है।
- गर्भावस्था– गर्भावस्था के समय बच्चे के विकास के कारण महिलाओं का भार बढ़ जाता है और बच्चे के जन्म के बाद भी महिलाओं का भार कम नहीं होता यही मोटापे का कारण होता हैं।
- बीमारियां– कई बीमारियों जैसे उच्च रक्तचाप, डायबिटीज, कैंसर, हाइपर थारॉइडिज्म और शरीर में कोलेस्ट्रॉल का उच्च स्तर भी मोटापे का कारण होते हैं।
- दवाओं के दुष्प्रभाव- कुछ दवाएं जैसे गर्भनिरोधक गोलियां, स्टेरॉयड हार्मोन, डायबिटीज, अवसाद और ब्लड प्रेशर नियंत्रित करने वाली दवाओं के कारण भी वजन बढ़ जाता है।
- अनिद्रा– मोटापा बढ़ने का एक कारण नींद की कमी भी है।
- आनुवंशिक कारण– मोटापा बढ़ने का एक कारण आनुवंशिक भी है। जिनके माता-पिता मोटे हैं उनकी संतान भी मोटापे का शिकार होते है।
ये भी पढ़े : वजन घटाने के घरेलू उपाय : 1 महीने में वजन कम करें !
मोटापा के लक्षण
मोटापा एक मेडिकल कंडीशन है, जिसमें शरीर पर वसा की परतें इतनी मात्रा में जम जाती हैं कि ये स्वास्थ्य के लिए हानिकारक हो जाती हैं। मोटापा के प्रमुख लक्षण।
- मोटापा के कारण बार-बार साँस फूलने की समस्या का होना जो कई कारणों से हो सकता है और कई रोगों का कारण बनता है।
- अचानक से बार-बार अधिक पसीना आना।
- रात को नींद में बहुत खर्राटे आना।
- लगातार थकान का अनुभव करना भी मोटापे का ही एक लक्षण है।
- पीठ और जोड़ों में दर्द होना आदि यह मोटापे के मुख्य लक्षण है।
वजन घटाने के आयुर्वेदिक उपाय / Weight Loss Tips in Hindi
दुनिया भर में जड़ी बूटियों द्वारा उपचार आयुर्वेदिक परंपरा का एक महत्वपूर्ण हिस्सा रहा है क्योंकि आयुर्वेदिक के उपयोग से 1,000 से भी अधिक वर्षों से विभिन्न बीमारियों का इलाज किया आ रहा है। इसलिए यहां अभी आपको कुछ वजन घटाने के आयुर्वेदिक उपायो के बारे में जानकारी दी जा रही है।
त्रिफला
त्रिफला एक ऐसी जड़ी बूटी है जो तीन सुपरफलों का संयोजन मानी जाती है, और ये सभी भारत में उगते हैं:
- आंवला (इंडियन गूसबेरी)
- बहेरा (टर्मिनलिया बेलेरिका)
- हरड़ (टर्मिनलिया छेबुला)
2017 की एक वैज्ञानिक रिसर्च में ये खुलासा किया गया था कि त्रिफला टाइप 2 मधुमेह वाले लोगों में रक्त ग्लूकोज स्तर को कम करने में सहायक होता है और साथ ही ये बजन बढ़ने से भी रोकता है जिससे मोटापा कम होने में सहायता मिलती है।
कलौंजी
कलौंजी, जिसे काले बीज या काला जीरा (Nigella sativa) के नाम से भी जाना जाता है, कलौंजी पर विभिन्न उपयोग किए गए हैं, जिससे ये पता लगाया जा सके, ये किन – किन परेशानियों में सहायक होता है। रिजल्ट में ये पाया गया कि मोटापे से पीड़ित महिलाओं और पुरुषों के वजन को कम करने में काफी हद सहायक हैं।
ये भी पढ़े : अगर फिट रहना है, तो करें ये स्मार्ट शॉपिंग
Ayurvedic Weight Loss Tips in Hindi
मोटापे के कारण लोग स्वयं को सबसे अलग और एकाकी महसूस करने लगते हैं। मोटापा एक बीमारी है जिसका घरेलू तरीको से इलाज किया जा सकता है। तो आइये ऐसे ही कुछ घरेलू नुस्खों के बारे मे जानते है।
- पानी– शरीर को ठीक प्रकार अपने कार्य करने के लिए लिए खूब पानी की जरूरत होती है। खाना खाने के बाद गरम पानी पीना लाभदायक होता है। पानी से पाचन ठीक रहता है और शरीर मै मौजूद अतिरिक्त वजन कम होता है।
- सेब का सिरका- सेव के सिरके से रक्त शर्करा के नियन्त्रित होने के कारण यह वजन कम करने में सहायक होता है।
- बंद गोभीपत्ता- बंद गोभी (पत्ता गाभी) एक खास सब्जी है। बंदगोभी का सूप फैट की मात्रा का घटा देता है और साथ ही शरीर को एनर्जी देता है।
- करौंदे का जूस– करौंदा विटामिन सी का बहुत अच्छा स्रोत है। करौंदा में एंटीऑक्सीडेंट होता है। इससे शरीर का मेटाबॉलिज्म ठीक रहता है और फैट कम करने में आसानी होती है।
- ग्रीन टी– ग्रीन टी में एंटीऑक्सीडेंट होता है जिससे फैट कम किया जा सकता है। हर रोज ग्रीन टी लेने से मोटापा कम किया जा सकता है। ग्रीन टी से शरीर में फैट बर्न करने में मदद मिलती है।
- एक्सरसाइज– मोटापा कम करने के लिए एक्सरसाइज जरूर करना चाहिए। शुरूआत में चाहे आप एक्सरसाइज कम करें लेकिन बाद में इसका समय बढ़ा दें।एक्सरसाइज से पहले जंप करे, दौड़ने-उछलने-कूदने जैसे व्यायाम करे उसके बाद एक्सरसाइज करे। एक्सरसाइज करते समय पानी अपने साथ रखें। जिससे आपको जल्दी थकान न हो और आपकी सांस न फूलें।
- नींबू और शहद– सुबह उठते ही खाली पेट नींबू और शहद मिलाकर एक गिलास गुनगुना पानी पीएं।
- जंकफूड, चॉकलेट, केक, टॉफी, आइसक्रीम, कैंडी आदि को नहीं खाना चाहिए।
- मिठाई, चीनी, चीनीयुक्त खाद्य पदार्थ और नमक को बिल्कुल भूल जाएं या इनकी मात्रा कम कर दें।
- आलू, अरबी, कचालू जैसे खाने को नहीं खाना चाहिए।
- खाना खाने से कुछ देर पहले एक गिलास पानी जरूर पीना चाहिए।
- खाना खाने के बाद कुछ देर टहलना चाहिए, इससे अतिरिक्त कैलोरी बर्न होती है।
- बिना भुख के खाना नहीं खाना चाहिए।
- सुबह का नाश्ता पूरा करना चाहिए, जिससे समय से पहले भुख न लगे।
- स्नैक्स खाने की जगह सलाद खाना ज्यादा फायतेमंद होता है। जैसे गाजर, खीरा, ककड़ी भूने चने, सलाद, मुरमुरे, रोस्टेड स्नैक्स आदि खाया जा सकता हैं।
- खाना खाते ही सोने नहीं चाहिए, खाना खाने के बाद कुछ देर टहलना चाहिए।
असंतुलित व्यवहार, मानसिक तनाव की वजह, ज्यादा भोजन करने से मोटापा बढ़ जाता है और मोटापा कम करके अनेक बीमारियों से बचा जा सकता है।
वजन घटाने के लिए आयुर्वेदिक आहार टिप्स
- अखिल भारतीय आयुर्वेद संस्थान के कुछ प्रोफेशनल्स ने वजन घटाने के कुछ आयुर्वेदिक तरीके बताएं है जिनकी जानकारी आपको नीचे दी गयी है :
- शरीर में वजन बढ़ाने वाले स्ट्रेस हार्मोन कॉर्टिसोल के स्तर को कम कर सकते है, इसलिए ज्यादा स्ट्रेस न ले और खाना चबाकर और धीरे-धीरे खाना चाहिए। साथ ही आपको खाने की मात्रा और कब खाना रोकना है, इसके बारे में शरीर के संकेतों को सुनना चाहिए।
- दिन में अच्छे से भोजन करे, जबकि रात में आपको हल्का भोजन करना चाहिए, क्योंकि एक अध्ययन से पता चला है कि दिन के अंत में ज्यादा मात्रा में भोजन करने से मोटापा बढ़ता है।
- अपने दिन की शुरुआत हमेशा गुनगुने नींबू पानी से करनी चाहिए, क्लीवलैंड क्लिनिक के डॉक्टर इस से सहमत हैं कि नींबू पानी पाचन में भी मददगार साबित होता है और मोटापे को कम करने में भी सहायता करता है।
- रोजाना व्यायाम करे, क्योंकि अगर वजन घटाना आपका लक्ष्य है, तो व्यायाम करना एक महत्वपूर्ण हिस्सा है।
- अपनी नींद पूरे करे, क्योंकि एक शोध दर्शाता है कि खराब नींद वजन बढ़ाने में अहम भूमिका निभाती है।
हमें उम्मीद है कि आपको इस लेख में विभिन्न Weight Loss Tips in Hindi के बारे में जानने को मिला होगा, इसके अलावा अगर आपका कोई सबाल है तो हमें कमेंट कर सकते है।
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