Ahem Nukaat:

• Surkh gosht ka istemal kam karein aur machhli ya murghi paka kar khayein.
• Meethi cheezon se parhez karein aur phalon ko tarjeeh dein.
• Namak ka istemal kam karein aur khane ki maiz se namakdaan hata dein.
• Thodi miqdaar mein, din mein cheh martaba khana khayein.
• Maalij ke mashware se faqa aur munasib warzish karein.

Buland Fashar-e-khoon

Fashar-e-Khoon (Blood Pressure) ke Do Iqsam:

• Pehli Qism: Buland Fashar-e-Khoon (High Blood Pressure/Hyper Tension)
• Doosri Qism: Kam Fashar-e-Khoon (Low Blood Pressure/Hypo Tension)
• High Blood Pressure ziada khatarnak sabit hota hai.

High Blood Pressure se Mutasir Mureezon ke Liye Ehtiyaati Tadabeer:

• Adwiyaton ki muqarrara khorak waqt par istemal karna zaroori hai.

Surkh Gosht ka Istemaal Kam Karein:

• • Agar istemal karna paray to charbi kam ho.
  • Machhli aur murghi ka gosht paka kar khayein, tal kar nahi.

Meethi Cheezon se Parhez:

• • Phalon ko tarjeeh dein.
  • Khoraak mein hararon par khusoosi tawajjo dein.

Namak ka Istemaal Kam Karein:

• • Khanay ki maiz se namakdaan hata dein.
  • Khana sahi miqdaar mein aur achi tarah chaba kar khayein.
  • Thodi bhook rehne par khane se haath kheench lein.
  • Baghair bhook ke kabhi na khayein.

Din mein Teen Martaba Peit Bhar Kar Khanay ke Bajaye Cheh Martaba Kam Miqdaar mein Khayein:

• • Thodi miqdaar mein khane se cholesterol normal rehta hai.
  • High blood pressure se bachao mein madad milti hai.

Dabba Band Ghizaon aur Bazari Ashiya se Parhez:

• • Namak, mirch, garam masalay, chatni, achaar, murabba, jam, jelly waghera se parhez karein.

Ghiza mein Do Ajza Shamil Karein:

• • Ek hissa mein phal, sabziyan, salad aur doodh ho.
  • Doosra hissa mein nashaste aur lahmiyaat wali ghizayen hon.
  • Dono ajza mein chaar aur ek ki nisbat qayam rakhein.
  • Misal ke tor par agar aap 80 gram ki ashiya pehle hissa mein se kha rahe hain, to doosre hissa mein 20 gram wazan ki ashiya khayein.

Chai, Coffee aur Cola Mashroobat se Parhez:

• • Agar chai tark karna mushkil ho to din mein do cup se zyada na peein.
• Maalij ke Mashware se Faqa Karein:
  • Is se high blood pressure control hota hai.
  • Maida ke kai awaaz se bhi nijaat milti hai.

Maalij ke Mashware se Munasib Warzish Karein:

• • Warzish sehat ke liye zaroori hai.
  • Bimariyon ke khilaf quwat-e-madafat mazboot hoti hai.