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Backed
anday(egg) aur palak(Spinach):
Aik fard kay lye aik anda, teen pond palk aur surkh mirch,
namak.
Palak ko salt milay pani mein boil karein aur gal janay par
khushk kar kay utar lein. Is par namak aur surkh mirch chirak
kar dhat ki kisi dish mein phaila dein ab palak mein kisi
gehray chamchay waghirah kay zareye garhay(hole) say bana
kar har garhay(hole) mein aik anda tor kar daal dein. Ab puri
dish ko oven mein rakh kar is waqt tak pakayein jab tak keh
anday khushk na ho jayein. Is kay baad utar kar istemaal karein.
Haddiyon
aur Tarkari ka Soup:
½ kg mutton, do teen bakri(goat) ki haddi, aik carrot,
aik onion chand kali mirchaein, namak hasbe khuahish aur ½
pao doodh .
Haddyan aur gosht aik patili mein daal kar is mein ser(kg)
bhar pani dal dein. Carrot kay qatlay aur katri huyi onion
bhi is mein daal dein aur kali mirchaein koot kar hasbe khuahish
namak mein daal kar isay paknay kay liye rakh dein. Teen ghantay
tak isay paknay dein. Jab tamam cheezein pak kar yak jan ho
jayein to in mein adha pao doodh daal kar panch minute tak
aur pakayein aur phir utar lein. Yeh soup lazeez aur quat
bakhsh ho ga aur dieting karnay walon kay liye raat ki behtareen
ghiza bhi.
For
Weak Person:
Dubaly
logon ko wazan barhanay kay liye jism ko ziadah say ziadah
calories aur vitamin farahum karnay wali ghizayein istemaal
karni chahiyein. Khorak mein gosht halkay tarsh aur mithe
phal khasusan apple aarho maaltay, sangtaray, chakootray,
kheeray aur khoobanyan, carrots, mooliyan(radish), salad,
dhood aur dhood say taiyar honay wali dusri ghizayein aur
vegetable ziadah moqdar mein shamil rehni chahiye.
Aap
yeh mehsoos karein keh aap kay jism ka wazan aap kay qad kay
tanasub say misali sehat kay maiyar kay motabiq ho gia hai
to aap ko wazan ko kam ya ziadha karnay wali ghizayon ko batadreej
khatam kar dein.
Weight
kay aitadaal par aanay kay baad aik aam aadmi ko din bhar
ziadah say ziadah 1850 calories ki zarurat hoti hai. Is zarurat
ki takmeel kay liye apnay khanay ki tarteeb is tarah rakhye.
Breakfast:
½ cup kisi fruit ka juice do egg half boil ya omelette
bana kar istemaal kia ja sakta hai. Bread ka aik slice thoray
butter ya pannier kay sath istemaal kar saktay hain.
Lunch:
Boil, back ya grilled huye gosh kay teen slice ya thori chiknayi
mein paki hui machli( fish) is kay sath carrots, radish, peas,
vegetable leave, tomato waghairah in mein say kuch sabziyan
salad kay tor par khayi ja sakti hain.
Dinner:
Raat ko bhi lunch ki tarah meat ya fish aur tarkari istemaal
karein. Is kay sath apni pasand ka koi phal aakhrot mein butter
niklay doodh lein. |
