vasa
vasa arthaat chiknaai shareer ko kriyaasheel banaae rakhane mein sahayog karti hai. vasa shareer ke liye upayogi hai, kintu iski adhikta haanikaarak bhi ho sakti hai. yeh maans tatha vanaspati samooh donon prakaar se praapt hoti hai. isse shareer ko dainik kaaryon ke liye shakti praapt hoti hai. isko shaktidaayak indhan bhi kaha jaata hai. ek svasth vyakti ke liye 100 gram chiknaai ka prayog karna aavashyak hai. isko pachaane mein shareer ko kaafi samay lagta hai. yeh shareer mein proteen ki aavashyakta ko kam karne ke liye aavashyak hoti hai. vasa ka shareer mein atyadhik maatra mein badh jaana uchit nahi hota . yeh santulit aahaar dvaara aavashyak maatra mein hi shareer ko upalabdh karaai jaani chaahiye. adhik maatra jaanleva bhi ho sakti hai, yeh dhyaan yogya hai. yeh aamaashaya ki gatisheelata mein kami la deti hai tatha bhookh kam kar deti hai. isse aamaashaya ki vruddhi hoti hai. chiknaai kam ho jaane se rogon ka mukaabala karne ki shakti kam ho jaati hai. atyadhik vasa seedhe srot se haanikaarak hai. iski santulit maatra lena hi laabhadaayak hai.
anukram
prakaar
khaadya padaarthon mein kai prakaar ki vasa hoti hai. inmein se pramukh teen prakaar ki hoti hain, santrupt (saichyureted), ekal asantrupt (mono anasechureted) aur bahu-asantrupt (pauli anasechureted).[1]
santrupt vasa
santrupt vasa nukasaanadeh
asantrupt vasa
asantrupt vasa kolestraul ke
din mein kul 15-20 gram khaana pakaane ka tel hi prayog karna chaahiye. vasa ki shesh dainik jaroorat anaaj, daalon aur sabjiyon se poori ho jaati hai. baadaam, kaajoo aur moongafali tatha doodh, paneer aur kreem mein bhi vasa prachur maatra mein hoti hai. vasa vaale vanaspati tel mein bane pakavaan bhi baar-baar garam kiye jaaen to nukasaanadeh hote hain. achhi sehat ke liye vyanjanon ko talein naheen, balki un resipi par jor dein jinmein pakavaan steem, bek ya gril karke bante hain.
saarani
| kramaank | flon ke naam | proteen | sharkara | jal[2] | |
| 1 | aam(paka hua) | 0.6 | 0.1 | 11.8 | 86.1 |
| 2 | aam(kachcha) | 0.7 | 0.1 | 8.8 | 90.0 |
| 3 | seb | 0.3 | 0.2 | 13.4 | 85.9 |
| 4 | angoor | 0.8 | 0.1 | 10.2 | 85.5 |
| 5 | kela | 1.3 | 0.2 | 36.4 | 61.4 |
| 6 | amarood | 1.5 | 0.2 | 14.5 | 16.1 |
| 7 | anannaas | 0.6 | 0.1 | 12.0 | 87.5 |
| 8 | paka |
0.5 | 0.1 | 9.5 | 89.6 |
| 9 | jaamun | 0.7 | 0.1 | 19.7 | 68.2 |
| 10 | tarabooj | 0.1 | 0.2 | 3.8 | 95.7 |
| 11 | naashapaati | 0.2 | 0.1 | 11.5 | 86.9 |
| 12 | anaar | 1.6 | 0.1 | 14.6 | 68.0 |
saarani
| kramaank | sabjiyon ke naam | proteen | sharkara | jal | |
| 1 | gaajar | 0.6 | 0.2 | 10.8 | 86.0 |
| 2 | aaloo | 1.6 | 0.1 | 22.9 | 74.7 |
| 3 | karela | 1.6 | 0.2 | 4.2 | 92.4 |
| 4 | kachcha kela | 1.4 | 0.2 | 14.7 | 83.2 |
| 5 | foolagobhi | 3.5 | 3.5 | 5.3 | 89.4 |
| 6 | lauki | 1.4 | 0.1 | 5.3 | 89.4 |
| 7 | katahal | 1.9 | 0.1 | 18.9 | 77.2 |
| 8 | tamaatar | 1.0 | 0.1 | 3.9 | 94.5 |
| 9 | matar | 7.2 | 0.1 | 19.8 | 72.1 |
| 10 | pyaaj | 1.2 | 0.1 | 11.6 | 86.8 |
| 11 | mooli | 0.7 | 0.1 | 4.1 | 94.4 |
| 12 | arabi | 3.0 | 0.1 | 22.1 | 73.1 |
| 13 | chana(shaak) | 8.2 | 0.5 | 27.2 | 60.0 |
| 14 | paalak(bhaaji) | 1.9 | 0.9 | 4.0 | 91.7 |
| 15 | chaulaai (bhaaji) | 1.6 | 0.5 | 5.7 | 85.3 |
| 16 | kalami (shaak) | 2.9 | 0.4 | 4.3 | 90.0 |
| 17 | chukandar | 1.7 | 0.1 | 13.6 | 33.3 |
| 18 | bandagobhi | 80.5 | 0.1 | 6.3 | 68.6 |
| 19 | baingan | 1.3 | 0.3 | 6.4 | 61.5 |
| 20 | kheera | 0.4 | 0.1 | 2.8 | 96.4 |
| 21 | 2.5 | 0.1 | 3.7 | 86.9 | |
| 22 | bhindi | 2.2 | 0.2 | 7.7 | 88.0 |
sandarbh
- ↑ cooking Oil.
- ↑ vasa (charbi)(hindi). hailth end theraapyutik.