Diet Plan in Urdu

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.