घर पर कैसे प्रोटीन पाउडर बनाए।

आज जो में आपको प्रोटीन पाउडर बनाना सिखाने वाला हूं। यह बहुत ही आसान है। इससे आपका बाजार का मेहगंगा प्रोटीन पाउडर लेने का खर्च भी बचेगे। और बिना की शक शुभा के अपने हाथ से बना प्रोटीन इस्तेमाल कर सकेंगे।

प्रोटिन पाउडर बनाने के लिए समान

50 से 100 ग्राम मिल्क पाउडर

50 से 100 ग्राम मूंगफली

50 से 100 ग्राम बादाम

50 से 100 ग्राम सोयाबीन

50 से 100 ग्राम भुना चना

बनाने का तरीका

इन सभी चीज़ों को मिक्सी मशीन में एक साथ पीस लें।

और ये सारी चीज़ एक ही समान बराबर मात्रा में ही ले ।

पीसने के बाद इसको आप किसी ग्लास के जार में बंद कर के रखे। बस आपका प्रोटीन पाउडर तैयार है।

कैलोरी : इसमे आप को 100 से 150 ग्राम कैलोरी मिलेगी।

इस्तेमाल: इसका सेवन आप सुबह शाम करे बेहतर परिणाम मिलेगा। और 1 ही महीने में आप को खुद महसूस होने लगेगा। 

नोट : अगर आप जिम जाते हैैं तो 4 से 5 चम्मच ले। 

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steroid is good for health

What Are Steroids?

Steroids (sometimes referred to as "roids" or "juice") are the same as, or similar to, certain hormones in the body. The body makes steroids naturally to support such functions as fighting stress and promoting growth and development.

But some people use steroid pills, gels, creams, or injections because they think steroids can improve their sports performance or the way they look.

Health Effects of Steroids

A number of unhealthy and damaging effects may result from the use of anabolic steroids that can lead to both emotional and physical problems. Studies have shown that abuse of steroids can increase aggressive behavior, cause mood swings, and impair judgment. Other reported effects include male-pattern baldness, acne, and liver damage. Using steroids can increase the risk of heart disease, stimulate the growth of certain cancers, and worsen other medical problems.

Steroids taken orally (by mouth) have been linked to liver disease. Steroids taken by injection (by needle) can increase the risk of infectious diseases such as hepatitis or AIDS. In one study, 25% of steroid users shared needles.

Possible Health Effects of Steroid Use:

• Increased risk of liver, kidney, and prostate cancer
• High blood pressure, which increases the chance of heart attack and stroke
• Abnormal cholesterol levels, which increase the chance of heart attack and blood vessel disease
• Premature stopping of bone development and linear growth (height)
• Damage to the liver, including the formation of blood filled liver cysts that can rupture, causing death
• Acne
• Increased risk of HIV and hepatitis because of risks from sharing needles
• In males: Baldness, breast formation, shrunken testicles, and the temporary inability to father a child
• In females: Decreased breast size, irregular menstrual cycles, and masculine appearance, particularly an enlarged clitoris, facial and body hair, and a deep voice.  

Psychological Symptoms:

• Mood swings
• Sleep disruption
• Aggressive behavior
• Extreme irritability
• Delusions
• Impaired judgment because of feelings that nothing can hurt you
• Paranoid jealousy
• Euphoria or an exaggerated feeling of well-being
• Depression after stopping steroids
• Lack of sexual drive after stopping steroid use.

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जिम जाने से पहले क्या खाना चाहिए ।

यदि आप रोजाना एक घंटे या ज्यादा समय तक एक्सरसाइज करते हैं, तो पर्याप्त एनर्जी पाने के लिए आपको एक्सरसाइज से 1 घंटे पहले ही कार्बोहाइड्रेट वाली चीजें खानी चाहिए। क्योंकि जब हम जिम में वर्कआउट करते हैं। हमारे शरीर से पसीना निकलता है इसलिए हमारे शरीर की ताकत भी कम होने लगती है। और ज्यादा वर्कआउट भी नही कर पाते। इसलिये जिम कभी भी खाली पेट नहीं जाना चाहिये और कुछ ऐसा जरुर खाना चाहिये जिससे आपको एनर्जी मिले। जिम जाने से पहले अच्‍छा फैट और अच्‍छा प्रोटीन खाएं क्‍यूंकि यह शरीर में जा कर एनर्जी पैदा करता है और बहुत देर के बाद हजम होता है। लेनिक हां, एक बात का ख्‍याल रहें कि कभी भी जरुरत से ज्‍यादा मत खाइयेगा यानी कि जितना आपको बर्न करना हो उससे अधिक न खाएं। साथ ही जब भी खाएं तो वह कैलोरी वाला नहीं होना चाहिये। जिम जाने से पहले आप केला, बादाम, प्रोटीन शेक, एनर्जी बार, सेब या बिना चाय की कॉफी और चाय पी सकते हैं। उबला हुआ अंडा जिसके पीले भाग को निकाल दिया जाए और तब खाया जाए तो शरीर में बहुत एनर्जी आती है।

 Almond 

बादाम की छोटी-सी गिरी में कई पोषक तत्व पाए जाते हैं। बादाम के फल के अंदर जो बीज होता है उसे खाया जाता है। एक मुठ्ठी बादाम खाने से शरीर में एनर्जी आ जाती है क्‍योंकि इसमें 15 प्रकार के जरुरी पोषक तत्‍व होते हैं। इसके अलावा इसमें विटामिन ई, पोटैशियम, फाइबर और कैल्‍शियम भी होता है। साथ ही रिसर्च से ये भी पता चला है कि इसमें उतनी कैलोरीज़ नहीं होती जितनी आपको लगती है। Click to buy

Brown Bread

ब्राउन ब्रेड में फाइबर की अधिक मात्र होने से आप व्हाइट ब्रेड के मुकाबले कम कैलोरी का सेवन करेंगे।

जिम जाने से पहले आप ब्राउन ब्रेड से बना हुआ सैंडविच भी खा सकते हैं। इसको खाने से प्रोटीन , कार्बोहाइड्रेट और जरुरी वसा प्राप्‍त होता है। Click to buy

Dahi

दही में भरपूर मात्रा में कैल्शियम और फॉस्फोरस उपस्थित होता है. ये हड्ड‍ियों की मजबूती के लिए भी बहुत फायदेमंद है जिम जाने से पहले आप इसका सेेवन कर सकते हैं। इसमें बहुत सारा पोषण होता है जिसके सेवन से मसल्‍स में खिंचाव नहीं होगा जो कि अक्‍सर ज्‍यादा एक्‍सरसाइज करने से हो जाता है।

Energy Bar

प्रोटीन बार खाने से शरीर में एनर्जी मिल जाती है। इसे केवल आधा ही खाएं और आधा बचा हुआ वर्कआउट खतम हो जाने के बाद खाएं। click to buy

Cornflakes & Milk

इसे खाने से शरीर में जरुरी पौष्‍टिक तत्‍वों की कमी पूरी होती है। ऐसा कार्नफ्लेक्‍स चुनियेगा जो साबुत अनाज से बना हो और दूध में बिल्‍कुल भी चीनी न मिलाइयेगा।

Click to buy

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Best Multivitamin Tablets in India 2020 [for Men & Women]

 

Do you realize what are multivitamins? Well! Multivitamins are the arrangement of basic minerals just as nutrients. It keeps up the decency of your body and can be taken as tablets all the time.

A human body needs to eat up 2700 calories a day to provide all the required nutrients and minerals to the body. All things considered, even Batman and Superman cannot feed themselves as much. So how would they stay in shape all year long?

Our body needs multiple numbers of vitamins to extract the required nutrition from the food. But sometimes our body is not able to produce sufficient amount of vitamins, and thus the role of multivitamin tablets comes into play. These types of tablets are a dietary supplement that extracts the entire benefit of the protein without leaving any bad effects.

There are numerous brands of multivitamin tablets present in the Indian market. But you should choose it wisely according to your body size, effectiveness, and requirements. Thus in this article, we are going to share in-depth knowledge about top quality multivitamin tablets that will make your decision work easier.

Best Multivitamin Tablets in India

Best Multivitamin in India – Tablets	Brands	Quantity	Price
MuscleBlaze MB-VITE Multivitamin with Zinc	MuscleBlaze	120 Tablets	Check Price
MuscleBlaze Women Daily Multivitamin & Minerals	MuscleBlaze	60 Capsules	Check Price
Optimum Nutrition Opti-Men Multivitamin	Optimum Nutrition	90 Tablets	Check Price
Universal Nutrition Uni-Vite Multivitamin for Men	Universal Nutrition	120 Capsules	Check Price
Amway Nutrilite Herbal MultiVitamin	Amway	120 Tablets	Check Price
Optimum Nutrition Opti-Women Multivitamin	Optimum Nutrition	90 Tablets	Check Price
Naturyz Men’s Sport Multivitamin and Minerals Tablet	Naturyz	60 Tablets	Check Price
Muscletech Essential Series Platinum Multi-Vitamin for Men	Muscletech	90 Tablets	Check Price
Dymatize Complete Multi Vitamin Supplement for Men	Dymatize	60 Tablets	Check Price
Carbamide Forte Multivitamin & Minerals for Men & Women	Carbamide Forte	180 Tablets

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Fat Burning Home remedies

Some healthy habits that will help you lose that belly fat.

In today's era everyone is worried with their belly fat. This therefore comes as no surprise that one of the top 10 trending searches of the year 2020 was how to lose belly fat. Other than aesthetic appeal, belly fat can sometimes have serious effects in our life. It may increase risk of getting long term illnesses such as heart disease, type 2 diabetes and high blood pressure. Having a proper diet and exercising are effective ways to lose belly fat. Incorporating certain home remedies to your lifestyle can also do the trick.

Here are 6 healthy habits that will help you lose belly fat. 

1. Drink Lots Of Water.

Taking the recommended eight glasses of water per day will not only help with your digestion but it will also increase your metabolism and help reduce bloating. Instead of taking a sugary drink, replace it with water so as to reduce your calorie intake. If water feels a little too bland, add a splash of lime or lemon to make it a little bit more exciting. 

Drink water

2. Eat Spicy Foods .

Eating food that is spiced up with turmeric can help reduce your belly fat. Turmeric contains curcumin which has anti-inflammatory properties. Having curcumin in your diet is an effective way to lose belly fat as it gives you a healthy metabolism. For the best results, makes sure the turmeric has at least 95 percent curcumin. 

Spicy food

3.Increase Your Protein Intake.

A quick way to lose belly fat without exercise is to increase your protein intake and reduce your carbs intake. The protein will help balance your blood sugar. Proteins also lower the levels of insulin in your body which is the hormone responsible for stimulating storage of fats in the body especially around the waist. 

Protein foods

4.Drink Green Tea Every Day.

Green tea contains catechins, which are compounds that help in waist-trimming. They increase your metabolism and help your liver in burning fat. Trade in your regular cup of coffee for some green tea and take about four to five cups daily for the best results. Avoid taking green tea that contains sugar so as not to override its health benefits.

Green tea

5. Incorporate Coconut Oil In Your Diet.

Unlike vegetable oils, coconut oil contains medium-chain triglycerides (MCTs) which make coconut oil quite healthy. These MCTs are easy to digest and rather than be stored as fat, they are easily turned into energy by the liver. MCTs also stimulate your body's metabolism which helps you lose belly fat. 

Coconut oil

6. Have A Go-To Stress Reliever.

Chronic stress can lead to an increase in your belly fat. This is because the stress stimulates a hormone called cortisol that increases your appetite, making you crave comfort foods. Find a way to relieve your stress by engaging in activities such as meditation or simply taking a soothing bath. Managing your day-to-day stress will help manage your belly fat. 

Stress reliever

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Blood sugar Home remedies in hindi- अपनाएं ये नुस्खे

स्वाभाविक रूप से Blood sugar  के स्तर को कम करने के 15 आसान तरीके ।

High Blood sugar तब होता है जब आपका शरीर Blood प्रभावी रूप से cell में परिवहन नहीं कर सकता है।

2012 के एक अध्ययन ने बताया कि 12-14% अमेरिकी वयस्कों को टाइप 2 Diabetes था, जबकि 37-38% को pre- Diabetes के रूप में वर्गीकृत किया गया था ।

इसका मतलब है कि सभी अमेरिकी वयस्कों में से 50% को Diabetes या pre- Diabetes है।


यहाँ स्वाभाविक रूप से Blood sugar स्तर को कम करने के 15 आसान तरीके दिए गए हैं:

1. नियमित रूप से व्यायाम करें
 हर रोज व्यायाम करने से आपका वजन कम होगा। और इंसुलिन संवेदनशीलता में वृद्धि।

2. अपने कार्ब सेवन को नियंत्रित करें।
आपका शरीर शर्करा (ज्यादातर ग्लूकोज) में टूट जाता है, और फिर इंसुलिन शर्करा को कोशिकाओं में ले जाता है।

3. अपने फाइबर सेवन बढ़ाएँ।
फाइबर कार्ब पाचन और sugar absorption धीमा कर देता है।  इन कारणों से, यह Blood sugar के स्तर में अधिक क्रमिक वृद्धि को बढ़ावा देता है।

4. पानी पिएं और हाइड्रेटेड रहें।
पर्याप्त पानी पीने से आपको अपने Blood sugar level को स्वस्थ सीमा के भीतर रखने में मदद मिल सकती है।

5.कम ग्लाइसेमिक इंडेक्स वाले खाद्य पदार्थ चुनें।
ग्लाइसेमिक इंडेक्स को उन खाद्य पदार्थों के लिए शरीर की रक्त शर्करा प्रतिक्रिया का आकलन करने के लिए विकसित किया गया था जिनमें कार्ब्स होते हैं।

6. तनाव के स्तर को नियंत्रित करें।
तनाव आपके Blood sugar के स्तर को प्रभावित कर सकता है

7.अपने Blood sugar के स्तर की जाँच करें।
Blood sugar के स्तर को मापने और निगरानी करने से आपको उन्हें नियंत्रित करने में भी मदद मिल सकती है।

8.पर्याप्त गुणवत्ता नींद लें।
पर्याप्त नींद लेना बहुत अच्छा लगता है और अच्छे स्वास्थ्य के लिए आवश्यक है।

9. एप्पल साइडर सिरका का प्रयास करें।
एप्पल साइडर सिरका के आपके स्वास्थ्य के लिए कई फायदे हैं।

10.मेथी के बीज खाएं।
मेथी के बीज घुलनशील फाइबर का एक बड़ा स्रोत हैं, जो Blood sugar के स्तर को नियंत्रित करने में मदद कर सकते हैं।

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weight gain diet plan for men and women

Weight Gain Diet Plan for men and women .

How to gain weight fast? How to gain weight for men and women? How to gain weight in 15 days? How to gain healthy weight?

Are these some of the questions that are on your mind? 

The most important factor which governs our weight is nutrition. It is actually the best way to gain weight. No matter how much you exercise, until you eat a high calorie diet, you will not be able to gain weight.

So in this video, I am going to share with you meal by meal full day diet plan to gain healthy weight. All the food options discussed in this video, are very easily available in Indian markets.
Now, I understand that most of us do not like to eat the same food everyday so for each meal, I will give you plenty of options to choose from. You can use this diet plan for weekly purpose also.
This diet plan is for both men and women. Needless to mention the food for both men and women  is same. It's only the quantity size that changes.

Breakfast : Breakfast is one of most important meal of the day. so i suggest you keep your breakfast ..Heavy and Balanced. Because are goal is gain weight. it should be High complex Carbohydrates.

1. Customized Oatmeal With 2 Boiled Eggs..if you're vegiterain then skip Eggs or use Whey protein.
2. Whole Wheat Daliya with 2 Boiled Eggs.
3. Whole Wheat Paranthas 2 with Egg Bhurji.
4vegetables upma along with a glass of milk.
Avoid Brown Bread
( simple carb are refined grain maida, white, rice , patato) which provide energy for very short time)

Snacks : it is easy to stay in calories surplus when eat every 3-4 hours.
1. Handful of roasted peanut.
2. Banana.
3. Berries.
4. Grape's.
5. whole wheat toast.
6. whole wheat Pita bread.
7. carrots.

Lunch : Try to keep your lunch high in complex carbohydrates and high protein.

1. whole wheat Rotis with protein rich curry. ( rich curry like Black kidney beans, chickpeas, paneer, soya paneer.)
Tips : Add a bowl of curd along to increase protein.
2. Brown Rice along with Protein rich curry.
3. The almost Perfect Recipes.
If you are non vegetarian then add egg white or chicken breast or fish to increase protein. 
4. Moong Dal Dosa.
5Chickpeas Spinach Egg Bhurji.

Snacks : A glass of Mass Gainer Shake
Advice : Do not buy mass gainers which are available in the market as most of theirs calories come from simple sugar.
I am not talking about the mass gainer that you get in the market. i will never recommend you those because they are loaded so many bad calories.. I'm actually talking about a Home made mass gainer shake . 
2. Banana Shake
3. Two bananas mixed in one bowl of curd
4. Oatmeal
5. whole wheat porridge
6. Boiled chana chaat
7. Egg white chaat/Egg white omelette
8. Banana peanut butter roti.

Dinner : When looking to gain weight , it is advisable to have a dinner high in complex carbohydrates and protein. so all the lunch options, already discussed, are very much valid for dinner also.

Add one serving of raw vegetables salad along..
carrots
cucumber
beetroot
cabbage
capsicum

Last meal of the day Before Bed Meal
1 glass of milk this is enough Because Casein protein is a slow digesting protein which makes it ideal for night.
If you can Add one Handful of unsalted roasted peanut or almond or cashews also.

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Top 5 Weight and Mass Gainer Supplements

Top 5 Best Weight and Mass Gainer Supplements.

1. Optimum Nutrition Pro Gainer

     

• protein: 50 grams per serving
• carbs:   125 grams per serving.
• calories: 65 quality calories per serving
• protein source: Whey, casein, Egg
• Fat: 8 grams          
• cost per serving: $1.70 

2. Universal Real Gains Weight Gainer

• protein: 52 grams.  
• carbs: 87 grms.
• calories: 601 grams.
• fat: 5 grams 
• protein source : whey and casein 
• cost per serving: $ 1.69  per serving

3. MuscleMeds Carnivor Mass

• protein: 50 grams per serving
• carbs: 5 grams per serving.
• calories: 720 quality calories per serving
• protein source: Beef
• Fat: 2 grams          
• cost per serving: $2.30

4. MuscleTech Mass Tech

• protein:  63 grams per serving
• carbs: 132 grams per serving.
• calories: 720 quality calories per serving
• protein source: Whey, casein
• Fat: 7 grams          
• cost per serving: $2.90

5. Optimum Nutrition Serious Mass

• protein:  50 grams
• carbs: 252 grams
• calories: 1,250 quality calories per serving
• protein source: Whey, casein, egg
• Fat: 4.5 grams
• cost per serving: Approx price per serving: $2.70

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Weight gain diet

How do you gain weight quickly and safely?

While gaining weight can be a struggle, the following foods may help. They can also increase muscle and boost overall health.

A person who is underweight is likely to experience health issues, including:

• infertility
• developmental delays
• a weakened immune system
• osteoporosis
• an increased risk of complication during surgery
• malnutrition 

While gaining weight can be a struggle, the following foods may help. They can also increase muscle and boost overall health.

Foods to gain weight quickly

The following nutrient-rich foods can help a person to gain weight safely and effectively.

1. Milk

Milk offers a mix of fat, carbohydrates, and proteins.

Protein shakes can help people gain weight easily and are most effective if drunk shortly after a workout.



It is also an excellent source of vitamins and minerals, including calcium.

The protein content of milk makes it a good choice for people trying to build muscle.

One study found that after a resistance training workout, drinking skim milk helped to build muscle more effectively than a soy-based product.

A similar study involving women in resistance training showed improved results in those who drank milk following a workout.

2. Protein shakes

Protein shakes can help a person to gain weight easily and efficiently. A shake is most effective at helping to build muscle if drunk shortly after a workout.

However, it is important to note that premade shakes often contain extra sugar and other additives that should be avoided. Check labels carefully.

A range of protein shakes is available for purchase in health food stores and online.

3. Rice

A cup of rice contains about 200 calories, and it is also a good source of carbohydrates, which contribute to weight gain. Many people find it easy to incorporate rice into meals containing proteins and vegetables.

4. Red meat

Consuming red meat has been shown to help with building muscle and gaining weight.

Steak contains both leucine and creatine, nutrients that play a significant role in boosting muscle mass. Steak and other red meats contain both protein and fat, which promote weight gain.

While a person is advised to limit their intake, leaner cuts of red meat are healthier for the heart than fattier cuts.

One study found that adding lean red meat to the diets of 100 women aged 60–90 helped them to gain weight and increase strength by 18 percent while undergoing resistance training.

5. Nuts and nut butter

Consuming nuts regularly can help a person to gain weight safely. Nuts are a great snack and can be added to many meals, including salads. Raw or dry roasted nuts have the most health benefits.

Nut butters made without added sugar or hydrogenated oils can also help. The only ingredient in these butters should be the nuts themselves.

6. Whole grain bread

Wholegrain breads contain complex carbohydrates and seeds, which can promote weight gain.

These breads contain complex carbohydrates, which can promote weight gain. Some also contain seeds, which provide added benefits.

7. Other starches

Starches help some of the foods already listed to boost muscle growth and weight gain. They add bulk to meals and boost the number of calories consumed.

Other foods rich in starches include:

• potatoes
• corn
• quinoa
• buckwheat
• beans
• squash
• oats
• legumes
• winter root vegetables
• sweet potatoes
• pasta
• whole-grain cereals
• whole-grain breads
• cereal bars

8. Protein supplements

Athletes looking to gain weight often use protein supplements to boost muscle mass, in combination with resistance training.

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Salmon is rich in healthy fats, omega-3, and protein.

9. Salmon

Six ounces of salmon will contain about 240 calories, and salmon is also rich in healthy fats, making it a good choice for those looking to gain weight.

It also contains many nutrients, including omega-3 and protein.

10. Dried fruits

Dried fruits are rich in nutrients and calories, with one-quarter cup of dried cranberries containing around 130 calories.

11. Avocados

Avocados are rich in calories and fat, as well as some vitamins and minerals.

12. Dark chocolate

Dark chocolate is a high fat, high-calorie food. It also contains antioxidants.

A person looking to gain weight should select chocolate that has a cacao content of at least 70 percent.

13. Cereal bars

Cereal bars can offer the vitamin and mineral content of cereal in a more convenient form.

A person should look for bars that contain whole grains, nuts, and fruits.

Avoid those that contain excessive amounts of sugar. A range of low-sugar cereal bars are available for purchase online.

14. Whole-grain cereals

Many cereals are fortified with vitamins and minerals.

However, some contain a lot of sugar and few complex carbohydrates. These should be avoided.

Instead, select cereals that contain whole grains and nuts. These contain healthy levels of carbohydrates and calories, as well as nutrients such as fiber and antioxidants.

15. Eggs

Eggs are a good source of protein, healthy fat, and other nutrients. Most nutrients are contained in the yolk.

16. Fats and oils

Oils, such as those derived from olives and avocados, contribute calories and heart-healthy unsaturated fats. A tablespoon of olive oil will contain about 120 calories.

17. Cheese

Cheese is good source of fat, protein, calcium, and calories. A person looking to gain weight should select full-fat cheeses.

18. Yogurt

Full-fat yogurt can also provide protein and nutrients. Avoid flavored yogurts and those with lower fat contents, as they often contain added sugars.

A person may wish to flavor their yogurt with fruit or nuts.

19. Pasta

Pasta can provide a calorically dense and carbohydrate-rich path to healthy weight gain.

Avoid bleached pastas, and opt for those made with whole grains.

Takeaway

The foods above can help a person to increase their calorie intake in a healthy way. This will help a person to gain weight safely and efficiently.

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