Calories Kya Hai | हमें रोज कितनी कैलोरीज लेनी चाहिए

अक्सर देखा जाता है की जो लड़के Gym को लेकर Serious होते हैं, वो अक्सर आपस में Calories वगैरह का ज़िक्र करते मिल ही जाते हैं. क्योंकि Bodybuilding में इसका बहुत महत्व है.  इसी के बारे में बात करते हुए आज हम आपको बताएँगे की Calories Kya Hai और हमें Daily कितनी कैलोरीज लेनी चाहिए?

हम दावे के साथ कह सकते हैं की Exercise करने वालों और बिना Exercise करने वाले दोनों तरह के लोगों में अभी भी 40% लोगों को इसके बारे में Clearly नहीं पता होगा की आखिर Calories क्या होती हैं और Bodybuilding में इनका क्या महत्व है. लेकिन आप बिलकुल भी चिंता न करें, आज हम आपको बताने वाले हैं What Is Calorie In Hindi.

हम जब भी कुछ खाते हैं तो उस चीज़ को खाने से हमारे शरीर को Calories मिलती ही हैं. ये बात अलग है की वो Calories भले ही Healthy हो या ना हों. पोस्ट के आखिर में हम आपको ये भी बताएँगे की किस चीज़ को खाने से हमें कितनी Calories मिलती हैं. इसमें हमने कुछ Common Foods शामिल किये हैं जो लगभग हम सब खाते रहते हैं.

आपने कई ऐसे लोगों को देखा होगा जो पहले बहुत पतले थे और अब मोटे हो गए हैं. या फिर कुछ ऐसे भी लोग हैं जो पहले मोटे हुआ करते थे लेकिन अब दिनों दिन पतले होते जा रहे हैं. ऐसा क्यों होता है? वैसे तो ये कई चीज़ों पर निर्भर करता हैं. लेकिन इस चीज़ के सबसे मुख्य कारण 2 ही होते हैं. एक है Metabolism और दूसरी है Calories.

दूसरी तरफ आपने कई ऐसे लोगों को भी देखा होगा जिनका शरीर वैसे तो काफी Strong होता है. मतलब जिनकी काफी अच्छी Muscles होती हैं, लेकिन उनके शरीर पर कहीं भी फालतू की चर्बी नज़र नहीं आती. ऐसे लोग Calories का ऐसे ध्यान रखते हैं जैसे कंजूस लोग पाई – पाई का. क्योंकि Calories Count करना उनके लिए बहुत जरूरी होता है.

जैसे ही Calories कम या ज्यादा हुयी समझो उनके शरीर की बनावट बिगड़ी. खैर अगर आप इन सब बातों को नहीं समझ पा रहे हैं तो चलिए सबसे पहले आपको ये बताते हैं की आखिर ये Calories क्या होती हैं? ये इतनी महत्वपूर्ण क्यों होती हैं. साथ ही जानेंगे की Calories Intake क्या होता है और Calories का हमारे शरीर में क्या काम होता है.

What Are Calories In Hindi – Calories Kya Hai

ये तो आप सब को पता है की हमें अपने छोटे बड़े सभी काम करने के लिए उर्जा की आवश्यकता होती है. ये उर्जा हमें कहाँ से मिलती है? इसके लिए हमें भोजन करना पड़ता है और हमारा शरीर उसी भोजन से उर्जा तैयार करता है. उस उर्जा को मापने की इकाई को ही Calorie कहते हैं.

जिस प्रकार वजन को मापने की छोटी इकाई Gram होती है, पानी को मापने की मिलीलीटर होती है उसी हमारे द्वारा लिए गए भोजन से हमें कितनी उर्जा मिलेगी, उसको मापने की इकाई का नाम Calorie है. 1 Kilo Calories में 1000 Calories होती हैं और 1 कैलोरी 4.186 जूल के बराबर होती है.

जब हम किसी भी प्रकार का शारीरिक श्रम करते हैं तो Calories ही खर्च होती हैं. तो Calories Kya Hai समझे आप? हमारे द्वारा खाए गए किसी भी प्रकार के भोजन से हमें कितनी उर्जा मिलेगी, इसे मापने की इकाई को ही Calorie कहते हैं.

हमें अपनी हर शारीरिक गतिविधि के लिए Calories की जरूरत पड़ती है. यहाँ तक की सांस लेने तक के लिए कैलोरीज की आवश्यकता होती है. हमारे द्वारा किये गए भोजन से मुख्य रूप से हमें 3 चीज़ें मिलती हैं.

(1) Carbohydrates

(2) Protein

(3) Fat

अब यहाँ हम ये जानेंगे की इन तीनों चीज़ों से हमें कितनी Calories मिलती हैं. 1 Gram Carbohydrates से हमें 4 Calories प्राप्त होती हैं. उसी प्रकार 1 Gram Protein से भी हमें 4 कैलोरीज मिलती हैं. अब बात आती है Fat यानी वसा की, वसा में ज्यादा Calories होती हैं, 1 Gram Fat से हमें 9 Calories मिलती हैं.

तो आप समझ गए होंगे की Carbs, Fat और Protein वाली चीज़ें खाने पर हमें अलग अलग मात्रा में Calories मिलती हैं. यही कारण है की जिन चीज़ों में Fat ज्यादा होता है उन्हें ज्यादा खाने से हम मोटे होने लग जाते हैं. हमारे शरीर को खराब करने में सबसे बड़ा हाथ Empty Calories का होता है.

यहाँ आपके लिए ये जानना भी महत्वपूर्ण है की Empty Calories Kya Hai. कई बार हम ऐसी चीज़ें खाते हैं जिनसे हमें किसी भी प्रकार का स्वास्थ्य लाभ नहीं होता. मतलब उन चीज़ों में किसी भी प्रकार का कोई पौष्टिक तत्व नहीं होता जैसे न ही Protein, न Vitamins और न ही Minerals वगैरह.

तो ऐसी चीज़ों से मिलने वाली Calories को Empty कैलोरीज कहते हैं. इनसे हमें किसी प्रकार की उर्जा भी नहीं मिलती. ये बस हमारा पेट भरती हैं और हमारी भूख को शांत कर देती हैं. इसके अलावा इनका कोई फायदा नहीं होता है.

कई प्रकार के Fastfoods और Junk Foods से हमें Empty Calories ही मिलती हैं. हमें किसी भी तरह का काम करने के लिए Calories की जरूरत होती है. यहाँ तक की हमारे दिल को धडकने के लिए भी Calories चाहिए होती हैं. लेकिन हमें कोशिश करनी चाहिए की हम Empty calories न लें.

हमें Calories ऐसी चीज़ों के माध्यम से लेनी चाहिए जो हमारे स्वास्थ्य के लिए लाभदायक हो. हर चीज़ को खाने से हमें निश्चित मात्रा में Calories मिलती हैं. पूरे दिन में हमने क्या क्या खाया? जब उन सभी चीज़ों से मिलने वाली Calories को जोड़ते हैं तो उसका जो Total होता है इसे Calories Intake कहते हैं.

यानी सीधी सी बात है एक निश्चित समय में हमारे द्वारा ली गयी मतलब Consume की गयी Calories को Calories Intake बोला जाता है. तो Calories Kya Hai को अच्छी तरह से समझने के बाद अब हम ये पता लगायेंगे की हमें रोज कितनी Calories लेनी चाहिए.

देखिये दोस्तों वैसे तो हर आदमी के लिए कैलोरीज की जरूरत अलग अलग हो सकती है. क्योंकि Calories की आवश्यकता कई चीज़ों पर निर्भर करती है, जैसे आपका वजन, उम्र और आप पूरे दिन किस तरह का काम करते हैं.

मतलब आप दिन भर में मेहनत का काम कितना करते हैं. फिर भी आपको मोटा मोटा समझाने के लिए महिला और पुरुष दोनों के लिए Average Calories की जरूरत की गणना हमने की है. जो हम आपको यहाँ बताने जा रहे हैं.

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How Much Calories We Should Take In Hindi – Daily कितनी Calories लेनी चाहिए

अगर आप एक महिला हैं तो आपको प्रतिदिन कम से कम 1400-1700 Calories रोज लेनी चाहिए. पुरुषों को महिलाओं से थोड़ी ज्यादा कैलोरीज लेने की जरूरत होती है. एक आम आदमी को दिन में कम से कम 1700 से 2000 Calories जरूर लेनी चाहिए ताकि वो स्वस्थ रह सके और अपने सभी मेहनत के कामों को सही से अंजाम दे सके.

तो दोस्तों हमें रोज कितनी कैलोरीज लेनी चाहिए आप समझ ही गए होंगे. लेकिन ये आम लोगों के लिए था जो Workout/Exercise वगैरह नहीं करते. अब बात करते हैं Exercise करने वाले लोगों की.

उनको कितनी कैलोरीज लेनी चाहिए Daily ये भी जान लीजिये. इसके लिए हम आपको एक साधारण सा Formula बता देते हैं. जिससे आप आसानी से अपनी Calories की जरुरत की गणना कर सकते हो.

सबसे पहले आप अपने Weight का पता लगाइए की आपमें कितना वजन है. उसके बाद बस उसको 40 से गुणा कर दीजिये. जो भी उत्तर आएगा वही आपकी Calories की Need है. मतलब जैसे अगर आपका वजन 60 किलोग्राम है तो आपको 60*40=2400 कैलोरीज की जरूरत है. है न बिलकुल ही सरल सा तरीका.

वजन बढ़ाने के लिए कितनी कैलोरीज लें

अगर आपको वजन बढ़ाना है तो आपको अपनी जरूरत की कैलोरीज से 500 Calories ज्यादा लेनी होंगी. मतलब मान लीजिये आपका Weight 50 किलो है तो वजन बढ़ाने के लिए आपको जितनी कैलोरीज की जरुरत है वो होंगी – 50*40+500=2500. मतलब अब से आपको 2500 Calories लेनी होंगी.

वजन घटाने के लिए कितनी Calories लेनी चाहिए

अगर आप वजन घटाना चाहते हैं तो आपको अपने जरूरत की कैलोरीज से 500 Calories कम लेनी होंगी. मतलब की अगर आपका वजन 80 किलो हैं तो आपकी कैलोरीज की जरूरत होगी 80*40=3200 Calories. अब आप इसमें से 500 Calories घटा दीजिये, मतलब 3200-500=2700.

मतलब अब से आप दिन में 2700 Calories लेना शुरू कर दीजिये, धीरे धीरे आपका वजन कम होता जाएगा. अब हम कुछ ऐसी चीज़ों से मिलने वाली Calories की मात्रा के बारे में जानेंगे जिन्हें हम सब Normally खाने पीने में इस्तेमाल करते रहते हैं.

किस चीज़ को खाने से हमें कितनी Calories मिलती हैं

1 चपाती (गेहूं – माध्यम साइज़)                   – 70 Calories

1 कटोरी सब्जी ( चाहे कोई भी सब्जी हो)      – 120 Calories

1 गिलास दूध (250 Ml)                              – 250 Calories

1 गिलास छाछ (250 ML)                          – 130 Calories

10 ग्रांम चीनी                                              – 50 Calories

1 केला                                                          – 105 Calories

1 आम (250 ग्राम)                                       – 170 Calories

देसी घी (25 ग्राम)                                        – 250 Calories

1 कप चाय                                                    – 40 Calories

1 प्लेट चावल (150 ग्राम)                             – 520 Calories

1 कटोरी दाल (हर तरह की)                           – 105 से 160 Calories

1 सेब                                                            – 95 Calories

1 अंडा (पीले भाग सहित)                               – 78 Calories

1 संतरा                                                          – 45 Calories

चिकन (200 ग्राम)                                       – 500 Calories

मटन (200 ग्राम)                                         – 580 Calories

गेहूं का दलिया (1 प्लेट 150 ग्राम) –               – 450 Calories

यहाँ हमने आपको आम लोगों द्वारा इस्तेमाल की जाने वाली Normal खाने पीने की चीज़ों के बारे में बताया है. इससे आपको ये जानने में मदद मिलेगी की किस चीज़ से हमें कितनी Calories मिलती हैं. आप आसानी से अंदाज़ा लगा सकते हैं पूरे दिन में आपने कितना खाया मतलब कितनी Calories ग्रहण की.

हमारा वजन हमारे द्वारा ली गयी Calories पर ही Depend करता है. अगर आपको Weight कम करना है तो रोज कम Calories लीजिये और वजन बढ़ाना है तो अपना Calories Intake भी बढाइये. तो आप समझ गए होंगे की Calories हमारे शरीर के लिए कितना ज्यादा मायने रखती हैं.

ये भी पढ़ें –

ये था हमारा लेख Calories Kya Hai – रोज हमें कितनी कैलोरीज लेनी चाहिए. उम्मीद है Calories की पूरी जानकारी आपको जरूर पसंद आई होगी. कुछ भी पूछने और बताने के लिए आप comment कर सकते हैं.

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