madhumeh, uchch raktachap, dil ka dard, dil ka daura evan motapa ityadi kuch aisi bimariyan hain jo sanpurn bharat ke balak, javan evan praurhon ko dhire-dhire apne shikanje men kasti ja rahi hain. kya inki gulami se bachne aur inke samadhan hetu davaon (dabaiyon) ke nashe se bachne ka koi upay nahin hai? in rogon par kabu pane ke lie kiye jane vale kharch ka andaja is bat se lagaya ja sakta hai ki keval 27 karor jansankhya vale amerika men kolestrol ko kam karne vali stetin namak samuh ki 200 arab rupye ki davaen prati varsh istemal men a jati hain.
106 karor bhartvasiyon men agar sabhi ki rakt janch karakar dava deni par jae to kam se kam 800 arab rupyon ki jarurat prati varsh akele ek rog ko kabu men rakhne ki paregi. aur to aur, ham bhartvasiyon men ek aisa jin pirhi dar pirhi chala a raha madhumeh evan raktachap se chutkara - santulit ahar dvara hai, jiske karan se trigliisraid ka star sare vishva ki apeksha bhartiyon men sabse adhik hai. keval yahi nahin, ham bhartiyon ko ek aur jin virasat men mila hai, jiske falasvarup bahut se logon men insulin rejistens bhi hota hai.
islie in donon jins ki vajah se aur hamari adhunik adten, adhunik (pashchatya) bhojan ke falasvarup ham bhartiyon ko pure vishva men sabse jyada dil ke daure parte hain, vah bhi bhari javani men. vah din dur nahin jab bharat ke har panchve purusha/stri ko in bimariyon men se koi ek ya do ya tin ya sabhi rog n hon. ab prashn yah uthta hai ki itni bari mahamari ka rup le rahi in bimariyon se kabhi bach bhi paenge ya nahin. iska uttar dhundhne ke lie hamen in rogon ke karnon evan bhinna-bhinn khadya padartho dvara bhautik sharir men hone vali jatil rasaynik kriyaon ki jankari ka hona ati avashyak hai. is pratham lekh men inhin kuch kriyaon ke bare men prakash dala gaya hai. bhojan men khaye jane vale khadya padarth hamen karbohaidret, protin, vasa, khanij, lavan, vitamin, ati sukshm lavan evan enzaim pradan karte hain.
is lekh men karbohaidret se hone vali rasaynik kriyaon par prakash dala ja raha hai. am taur par bhojan men karbohaidret pradan karne ke lie roti ya safed chaval, pakai hui chilka rahit dalen, biskut, pestri, bred (safed evan bhuri), gur, chini, mithaiyan, chaklet, kritrim rasayan yukt pey jaise pepsi, koka kola, thamsaap, limka, mirinda, aisakrim, alu ityadi istemal kie jate hain. in sabhi vastuon se sharir ko vibhinn pachan kriyaon ke pashchat glukoj milta hai. glukoj aeksijan ki sahayta se sharir men hone vali sabhi kriyaon (choti se choti evan bari se bari) ke lie vanchit urja muhaiya karata hai.
jab yahi glukoj rakt men apni nirdharit sima se adhik, nirdharit samay se pahle aur nirdharit samay se der tak rakt men bana rahta hai to isse sharir men kuch kriyaen nimn prakar se honi shuru hoti hain. jo kabrohaidret bhojan men hota hai, sharir uska pachan adhe se char ghante tak ki avdhi men pura karta hai. rakt men pachan ke pashchat glukoj ke ate hi rakt men pahle se niyamit rup se sthit insulin namak harmon us glukoj ko rakt men iski adhikatam sima ke star se upar n jane dene ke lie use ya to glaikojan men parivartit kar deta hai ya jab glaikojan bhandar pure bhare hote hain to charbi men parivartit kar deta hai.
karbohaidret se milne vala glukoj kitni der men aur der tak rakt men vidyaman rahega, is par nirbhar karta hai ki khaye jane vale bhojya padarth ka glaisimik indeks kya hai.
udaharan ke taur par yadi glukoj ka glaisimik indeks 100 manen to vibhinn khadya padarthon ke anumanit man kuch is prakar hain. khadya padarth glaisimik indeks - chini 65 - koladrinks 70-80 - shahad 73 - safed bred 96 - bhuri bred 75 - idli 57 - mota anaj 30-45 - dalen 28 - ankurit dalen (kachchi) 18 - soyabin 18 - korn fleks 84 - chivra 82 - sev 35 - santra 43 - khumani/aru 42 - kela 53 - tarbuj 72 - dudh 27 - dahi 14 - aisakrim 61 - chaklet 49 - nudal 47 - matar 23 - rajma 27 - jau 25 - ata roti 58 - chokar ki roti 42 - alu bukhara 25 - chairi 23 - panir prausesd 60 - santre ka ras 57 - pain eppal 66 - kivifrut 52 - am 55 - alu 85 - sitafal 75 - gajar 71 - makka 55 - kachcha tamatar 38 - hari sabjiyan 5-10 kuch bhojya padarthon men karbohaidret ati shighra pachne vala hota hai, jaise ki chini, kritrim pey padarth, mithai adi. inse glukoj apni sima 139 miligram prati 100 mili litar par shighra pahunch jata hai, aur is sima par 2 ghante tak ki sima se bhi adhik ghanto tak usi star par bana rahta hai.
isko kam karne ke lie penkriyas namak granthi ko sharir dvara yah adesh hota hai ki insulin namak harmon ka jyada se jyada utpadan kare jo ki us granthi ke lie ek atirikt karya ke barabar hota hai.
yahi kriya din men bar bar, pratidin, mahine dar mahine, varsh prati varsh tak dohrai jati rahti hai, isse ve bitasel jo insulin ka nirman karte hain, unki ayu kam hoti chali jati hai. parinamasvarup yah matra 139 mili gram ki sima par kar 200 mili gram ya isse adhik tak pahunch jati hai aur madhumeh rog ka tamga lag jata hai. rasaynik kriyaon ke kram men sarvapratham haipar insulinijm (rakt men insulin ka adhik matra men hona) ki sthiti utpann ho jati hai jo ki bar-bar din men, mahinon men, varshon tak dohrai jati rahti hai. insulin paida karne vale avayav (sel) rojana adhik se adhik karya karte rahne se thak jate hain, islie insulin ki gunavatta par bhari asar parta hai.
isi karan se glukoj ka rakt men barha hua star nirantar jyada insulin ke bavjud bana rahta hai. is rasaynik kriya ke uprant dhamniyon ki antaratam koshika samuh jise endothiliyam kahte hain ka shanaiah-shanaiah nasht hona shuru ho jata hai. yahi kriya bar-bar dohraye jane se endothiliyam ke upar ki satah kolajen eksapoz ho jati hai. is kolajen parat ke upar kolestrol, traiglaisraid evan el di el nam ki charbiyan aksikrat (aksidaij) ho jati hain aur yah charbi vahan par gond ki tarah chipak jati hai. falasvarup dhamniyane ka rasta avruddh hone lagta hai. sath hi dhamniyon ka lachilapan bhi kam hota jata hai. isi ko artiriyoskalorosis kahte hain.
iska parinam bahut bhayankar hota hai. sharir men kaipileriz aur ati choti dhamniyon par iska asar jaldi hokar rog ke lakshanon ko janm deta hai. in choti-choti dhamniyon evan dhage se bhi barik kepilerij ke avruddh hone evan inka lachilapan kam hone se hriday par bahut kharab asar parta hai aur hriday ko jyada takat se rakt ka pravah karna parta hai. isi barhi hui takat ko mapne par chikitsak barhe hue raktachap (hai blad preshr) ka svarn abhushan pahna dete hain. yah bat gauratalab hai ki isse pahle ki manushya ko madhumeh ke lakshan dikhai paren, ausatan 8-10 varsh pahle se hi uske hriday ki dhamniyon men upar bataye gaye parivartan shuru ho jate hain. jab raktachap barhna shuru hota hai
to sare sharir ka to kam sucharu rup se chalta rahta hai parantu in sab rasaynik kriyaon ka bhugtan hriday ko karna parta hai. hriday ek aisi mashin hai jo ki ek minat men 72 bar kam (sistol) karti hai aur aram (dayastael) bhi karti hai. jab hriday kam karta hai to sare sharir ko rakt aur aeksijan pahunchti hai, hriday ko nahin aur jab hriday aram karta hai tabhi use aeksijan evan glukoj milta hai. jab uchch raktachap hota hai aur nirantar barha hi rahta hai, tab hriday ki manspeshiyane ke akar evan ayatan men barhotri hoti chali jati hai. yahi barhotri hriday ke aram samay men aeksijan ko hriday men pahunchne par avrodh paida karti hai.
yahi sthiti din-pratidin, mahine dar mahine, varsh prati varsh chalte rahne se hriday nirantar kamjor parta jata hai aur ek din ya to yah adhik kam, kam khurak, kam aeksijan evan kam aram se fel ho jata hai (hart felyar) ya fir koronri artari ke andar charbi ke badhte hue jamav se ek din koronri artari purnataya band ho jati hai aur hriday ko aeksijan nahin milne ki sthiti men hriday ka daura (mayokardiyal infarakshana) par jata hai. thik inhin rasaynik kriyaon ke chalte madhumeh ke rogiyon ko anya kai rog ho jate hain, tathakthit davaiyon ke khane ke bavjud. iska karan davaiyon dvara keval bimari ke lakshanon ka dabaya jana aur bimari ke karnon ka n dhundhna hai. bekabu madhumeh rog se utpann rog jinse aj ke rogi anbhigya hain, kuch nimn hain.
- gurde ka kharab ho jana
- ankhon men safed motiya ka hona
- ankhon men kala motiya hona
- achanak ankhon ki roshni ka chale jana, ya andhe ho jana.
- adhrang ho jana
- pairo ki ungliyane ka kala par jana aur unhen ya fir pair ko hi kata jana
- pairon ki ungliyon ka so jana evan pindliyon men dard hona
- bina dard ke hriday ka daura par jana. (sailent hart ataik)
- hriday ka fel hona, ityadi, ityadi. thik inhin rasaynik kriyaon ke chalte motapa jaisi mahamari faili hui hai.
jisse keval amerika aur briten jaise viksit deshon men bhi 10-15 pratishat bachche, 30-40 pratishat vayask grast hain. ab prashn yah uthta hai ki am nagrik kya kare jisse ki in mahamariyon ke chungal se n keval chut jae, apitu aisa ho ki bhavishya men koi bhi balak kal ya ane vale samay men in rogon se alankrit n ho. iske lie nimn upay diye ja rahe hain.
- sarvapratham aise khadya padarthon ka chayan karen jo ki sharir ki jarurat ke mutabik hane, fal, sabjiyon se yukt hane, kam glaisemik vale karbohaidrets hane, jinse painakriyaj, hriday, gurde, amashay evan yakrit adi sharir ke angon par atirikt karyabhar n barhe.
-. bhojan aisa ho jo n keval dekhne men, sanughne men achcha ho balki sath hi sharir ko bhi prasann kare. iske lie keval aisa bhojan karen jo satvik ho. chini, ande, mans, machli, murgi, madira, tale hue padarth, bina chokar ki roti, palish kiya hua chaval, bina chilke ki dal, kritrim pey padarth evan mithaiyane ko rasoi men n ane den. in khadya padartho ka keval bahishkar hi n karen apitu iska gyan sarvada failaen taki har deshvasi rogrhit hokar sada prasann rahe.
- yogabhyas evan vyayam ko sikhen evan iska abhyas evan prachar niyamit karen.
- pratidin dhyan lagaen. isse hamare sharir ki granthiyon se niklne vale harmons thik prakar se niklte hain, hriday sankat ki sthiti men nahin ghabrata aur uske aram ke samay men koi kami nahin ati.
- bhojan men kam se kam ek tihai se do tihai matra keval kachcha bhojan jaise salad, fal, ankurit anaj, ankurit dalen evan kachchi sabjiyan hon.
- pratidin 10-15 gram tak meva jaise akhrot, badam, kishmish, kaju chilgoja ya khumani ityadi jarur khaen. ye sari vastuen sharir men badhe hue klostrael ko kam, sath hi ech di el ko barhane men sahayak hain. yahi nahien meve, dama, joron ka dard, evan hriday rog men bhi labhdayak hain.
- ankurit anajon men gehun, bajra, makka, jvar, jau adi kachcha ya fir keval bhap se pakakar khana ati uttam hai.
- dalon men sabhi dalen, mung, moth, masur, kala chana, safed lobhiya, soyabin, mungfli evan matar adi ankurit kar kachchi ya bhap se paka kar prayog karen.
- ankurit methi prati vyakti ek se do chammach jarur len kyonki isse ant ke epithiliyal sel jo ki tin se panch-din men mar jate hain unhen sharir se nikalne men bahut sahayta milti hai sath hi ankurit methi karvi bhi nahi hoti. ismen kolin namak padarth hota hai jisse ki nyuro transmitar esitailkolin banane men sahayta milti hai. kolin yakrit ko sucharu rup se chalane men bahut sahayak hai.
- alsi ke bij (flaiks sid) 5-15 gram tak ki matra men pisakar, salad ke upar chirak kar ya ankurit anaj ke upar dalakar jarur khaen. ismen 3 omaiga faitti esid hote hain jo rakt men kharab kolestrol, traiglisraid evan el di el ko to kam karte hi hanai sath hi ech di el (achchi charbi) ko bhi barhate hanai.
yah gyan bahut mahatvapurn hai ki jahan bhi rahen, jaise bhi rahen, hamesha prasann rahen aur sabhi ko hamesha prasann dekhne ki ichcha rahe taki sabhi men prasannata faile jisse n keval ham balki sara samaj, rajya, desh aur videsh in mahamariyon ke n chutne vale chungal se ajad ho jae. ant men saptah men ek ya do din tak vrat jarur rakhen, jisse sharir men sthit ripeyar karne vale sel ko marammat karne ka samay mil sake, kyonki sharir men svatah hi ripeyar ki kshamata hai.
vrat men keval shital pani ya gunguna garm pani leven. isse gurdon ko aram milta hai, sath hi gurdon ki karyakshamata bahut barh jati hai evan dhamniyon men jama klostrael sharirik urja ke lie istemal men laya jata hai. ainik khadya talika subah uthakar pranayam, vyayam, yogabhyas evan hari ghas par nange pav chalen, surya namaskar karen. 2-3 gilas garm pani piyen. subah ke bhojan men ankurit dal 30 gram, methi 5 gram, gehun 30 gram, fal 50 gram,, meva 5 gram alsi bij ka paudar 5 gram, hare patte ka saga/kachchi sabji 100 gram hon.
din/dopahar ke bhojan men do chapati, gehanu, chokar yukt ya mote anaj ki ya mandva/kodra ke ate ki roti. ankurit sabut dal bhap dvara pakai hui. salad-150 gram, dahi-100 gram, hari sabji/sag sayan 5-6 baje. fal evan gajr/lauki ka ras, ratri ka bhojan - 2 chapati, sabji, hare patte vali sabji, ankurit anaj, agar ho sake to salad-200 se 250 gram