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Vimain D ka hamare sharir mai
bahut aham hisse hota hai.
Iske kami hone se
aapke sharir mai
bahut Pareshani ho jati hai.
Vese to doctor ke paas
iski kami se nijaat pane ke liye
bahut sare upaye hote hai.
Par Agar aap accha khan pan
khayenge
to bhi iski kami puri ho jayengi. 

To fir aaiye aaj iss article mai
hum aapko batate hai,

Vitamin D Rich Foods.
Taki aap inn khadya padarth ka
sevan karke hamesh
swasth rah sakte hai.

Vitamin D ki kami ko
pura karne se pahle
hume iske hone ke karan
ko jan lena  chahiye.
Taki aap iski kami ko pura karke
bahut si bimariyo se
aasani se bach sakte hai.

Vitamin D Deficiency,
Iski kami k Karan Iske alawa,
bharta jese desho mai
log vitamin D ki kami
iss karan bhi hoti hai,
Kyoki kali twacha mai
melanin ki matra jayda hoti hai,
jis karan vitamin D ka utpadan kam ho jata hai.
Gore logo mai suraj ki roshnai
mai yeh utpadan tezi se hota hai.
khskar maihilaye kale ho jane
ke dar se suraj ki roshnai mai
nikalne se bachti hai.
Yaha tak ki aajkal bacche bhi
bahr park  mai nahi khetle hai.
Saathi khapna mai bahut kami
aati ja rahi hai.
Yehi sab karan hai ki,
aaj kal  har koi isse pareshan
se ghir jata hai.

Vitamin D bhi ek aisa fat soluble prohormone hota hai.
Jo ki sharir ke liye jaruri hota hai.
Iski madad se calcium ko
sharir maibanaye rakhne mai
bhi help milati hai,
jo haddiya ko majbuti rog pratirodhak kshamta badhata hai.

Sabse jaruri baat yeh hai ki,
sex hormone banane mai
vitamin D ki bahut mukhaye
bhumika hoti hai.
Sexhormone ki kami se
kuch anye samasya jese
PCO, PMS aur infertility aadi
dekhne ko milti hai.

Vitamin D pane ka
sabse accha tarika hai,
suraj ki dhup mai bethna
lekin aksar office ka samay
aisa hota hai ki suraj ki dhup
mil hi nahi pati hai.
To aise mai aap vitamin D
paida karne vale aahra ka sevan kare.

Ek naye study nai yeh bataya hai
ki,  twacha ko surye ke prakasha
mai lane se ucch raktchap mai
kami hoti hai aur saath hi
jivan bhar ke liye,
Heart attract tatha stroke
ka khatra bhi kam ho sakta hai.

Edinburgh Vishwavidyalaya ke
researcher ne yeh dikhaya hai
ki, jab hamari twacha
surye ki roshani mai aati hai,
to hamare blod circulation mai
ek padarth jari hota hai,
jo uccha raktchap ko kam karne mai madda karta hai.
Isi tarah, surye ki roshani
(vitamin D) purushao mai prostate cancer aur ladkiyo mai
garbhashaya  samasya se ladne
maibahut madad karta hai.

Dup ki kami se hamare sharir
mai susti sharir mai darda,
peeth mai dard,
neend na aane jese bimariya hoti hai.
Isliye aaj kal doctor
bahut adhik sankhaya mai
rogiyo ko vitamin D ki khurak
lene ki salah dete hai.

___________________________________
Jainye Vitamin D Rich Foods
aur Bachiye Bahut si Bimariyo se

Soya Utpadan
Tofu aur soya milk vitamin D
se bharpur hote hai.
Isliye aap niyamit roop se
iska sevan kare.
Jisse aapko bahut fayda milega.

Cod Liver Oil
Vitamin D Rich Foods mai
cad liver oil ka naam sabse pahle aata hai.
Iss tel mai bahut sara vitamin D
aur saath hi omega 3, fatty acid
ki bahrpur matra hoti hai.
Ek chammach cod liver oil
khane se aapko dinbhar ka
vitamin D milta hai.

Mashroom
Vitamin D hone ke saath hi I
sme B5 namak vitamin bhi
hota hai.
Ise halka hi pkaa kar khaye
aur apni
prajann kshamtako badhaye.
Saath hi vitamin D ki kami
ko hamesha ke liye dur kijiye.

Oyster
Isme vitamin D hone ke saath
jink,
seliniyim,
manganeseand copper hota hai,
isliye mahilao ko
ise jarur khana chahiye.

Fish
Salmon,
tuna and cat fish khaiye kyoki isme vitamin D
aur omega 3 hota hai.
Jo ki aapke sharir mai vitamin D
ki kami ko aache tarike se pura
karta hai.

Hilsa Fish
Iss fish mai vitamin D ki
khub matra hoti hai,
saath hi utna calcium bhi hota hai. Jitna aapki body ko chahiye hota hai.
Isiye agar aap non vegetarian hai
to iaka sevan shuru kar de.
Sardine Fish 33% Calcium ki
avshyakta iss sardine fish ko
khane se puri hogi.
Yeh aahar vitamin D aur kai tarah ki protein se bhar hota hai.
Ise liye aap ko iska sevan karna
bhi bahut jaruru  hota hai.

Egg
Ande mai bhi vitamin D hota hai
aur iske alawa vitamin B12 & protein bhara hota hai.
Isliye aap iska sevan rozana kijiye.
Jisse aapko bahut laabh milega.
To hum bol sakte hai ki,
egg ek accha Vitamin D Rich Foods hai.
Eggs:
Ande ke Fayade Aap ki
Healthy Life ke Liye Dairy Product
Dudh aur dudh  se bane utpadan
jese dahi, paneer cheese aadhi se
bhi vitamin D aur calcium ki
kamiko pura kiya ja sakta hai.
________________________________

Fortified Foods
Vitamin D youkt Fortified Foods
mai bread,
dudh,
paneer cheese aadi ko apne
aahra mai shamil kijiye.
Ise aapke sharir mai bahut
jaldi vitamin ki kami puri hoti hai.

Santra
Santre ke juice mai ko rozana subah uthkar apne nashte mai sevan kare.
Isse aapke sharir ki vitamin D
ki kami bahut jaldi puri ho jayegi.

Sabut Anaj
Agar aap nonveg ka sevan nahi karte to sabut anaj bhi aap kasharir mai  vitamin D ki kami
ko pura karsakte hai.
Daliya, gehu, chawal ka sevan pratidin kare.
Vitamin D Supplement Vaise aap chahe vitamin D ka supplement
ka sevan bhi kar sakte hai.
Inn supplement ka sevan bhi
aap ke liye bahut faydemand hota hai.
Par dhyan rahe ki iske sevan
bina doctor ki salah ke
nahi karna chahiye.
Vaise  agar aap Vitamin D ki
kami ko pura nahi kareng to
aap bahut si bimriyo se ghir sakte hai
jese osteoporosis, asthma, inflammation and irritation, cholesterol, allergies,influenza, depression, type 2 diabetes, rheyumetoid arthritis, cancer aadi

Upar aapne jana
Vitamin D Rich Foods.
To bas der kis baat ki,
aaj se hi inn khadya padarth
ka sevan start kar de
aur hamesha ke liye 
bimariyo se bachiye.