Building Body Muscles at Home

Building Body Muscles at Home

Feeling shy about joining Gym? Wants to build the body at Home. Firstly ensure you don't have any health problems, then follow the following tips. 

We Will tell about some such ways, by which you can achieve good muscles and fitness without going to the gym.  By adopting these methods, your obesity will also reduce and soon the body will start to look handsome and beautiful. Let's tell what are those special ways to make muscles while staying at home.

Drinking plenty of water:

To gain good fitness and muscles, it is necessary to drink at least 10-12 glasses of water daily. Doing this helps in the expansion of the muscles. With this, essential nutrients also become available to the muscles through water. Drinking water regularly also ends the problem of dehydration.

Stress Management 

Due to any kind of stress or mental stress, the release of the cortisol hormone starts in the body.  The release of this hormone is not considered good for the body.  The release of the cortisol hormone stops the process of swelling and expansion of the muscles.  That's why do yoga meditation regularly, so that mental stress does not burst nearby. 

Diet with Protein 

To build a good body, a lot of protein is needed. By doing this, the tissues of the muscles get nutrition. If a person's weight is 60 kg, then he needs about 90 grams of protein daily. To meet this requirement, you need to eat rice, cereals, brown bread, and oats.

Good Quantum of Sleeping Time

Getting a good sleep of 7-8 hours every night and getting up early in the morning is considered a symbol of good health. Getting a good night's sleep helps in the recovery of muscles and increases their size. Whereas, due to less sleep, protein synthesis in the body starts decreasing, due to which the muscles do not develop. That's why never compromise the duration of sleep at night.

Yoga and Meditation at Home 

Yes, Yoga includes light exercise postures with the right way to inhale and exhale the breath. Meditation improves blood circulation in the mind. Going to the gym is not compulsory to build a good body. If you do some exercise regularly even at home, then you can get good muscles. These include exercises like pushups, pullups, squats, lunges, handstand pushups, pull-ups, dips, body rows, alternating lunges, side plank, sit-ups, etc. Try to take out one hour daily for these exercises. If it is not possible to do this, then try to exercise 3 times a week.

 

How to kill the pain without using painkillers

How to kill the pain without using painkillers?

-Rashmi

Yoga for De-Addiction:

The medication can never be considered a solution to stay healthy forever. Inadequate healthcare and living poor quality life make people dependent upon the medicines including drugs. The number of patients suffering from heart attacks, strokes, diabetes etc., are increasing in the age group from 10 to 30 years. Such diseases should never take place and earlier such diseases were only in the age groups above the age of 30. The access to health care facilities is still not adequate especially in rural areas while the fast-food habits have grown significantly even in the rural areas. The burger, pizza, chewmin can be seen even in the rural areas. In metro cities, it is found that people are dying due to excess in-take of drugs and medicines.

It is a proverb in English, “Practice makes a man Perfect”. In order to avoid medicines, start only 5 minutes Yoga in early morning after leaving bed. You will realize a new energy in your body just in few days. Then extend the time for Yoga and start doing breathing exercises, it will lead of 15 Minutes in earning morning. After breathing, start moving outside in Garden and taking brisk walk daily for just 10 minutes. Now the practice will be for 30 minutes a day. Within one month, the addiction to the medicines will be over. It is a bad habit in children to watch Television most of the time, it is must to inculcate the above practice of Yoga in children also. Their addiction to Television will reduce significantly.

Why people are dying due to drugs?

The Tobacco and Drugs harmful for the life are banned in developed countries like America. But instead of such ban on drugs, the people are dying due to overdose of painkillers (legal drugs). The pharmaceutical companies are playing great role in marketing such painkillers around the world and doctors are also being paid to prescribe the painkillers. It is fact that developed nations with higher number of adults and old age people, are suffering from the network of painkillers for staying healthy. The opioid crisis happening in United States is well known now-a-days.

As per the findings of World Health Organization (WHO), the drug users mostly died from being affected from HIV, Trauma, Suicide, overdose of medicine. The addiction to drugs make them alone and the enjoy of life reduced to a great extent. Their life become full of loneliness as their family members and friends also leave them due to their bad habits of addiction. In such cases, meditation becomes the key to get rid of such loneliness as the love with living God inside, helps to recover from the diseases. There are examples where people came out of death by starting practice of Meditation. The meditation is easy to adopt, just start whenever you be awakening in the early morning, without leaving bed, remember God Almighty or any name you give to that super-power, for at least 10 minutes in starting. After few days, it will be your practice. After few days extend the time to 20 minutes and so on. You will find that this habit will transform your life and the ideas of suicide will automatically go out of your life.

Addiction to Medications:

The addiction to various medicines like Hydrocodone, Oxycodone, Morphine, Codeine etc. not only cost the countries in terms of expenditures but also kills the peaceful life of the people taking such medications. These medicines release the pain but made the body addicted to take such medicines again and again. A person who becomes addicted or think so that he cannot live without such painkillers; also leave the expectation of healthy life in future. This makes persons mentally weak and then the diseases start in their bodies as the mental weakness also led to physical diseases.

Such persons start living with social isolation which led to early mortality and the people die younger. Loneliness is the one of the cause of premature deaths and medication promotes loneliness. What to do in such situation? How to break the cycle of addiction in life?

Aspirin and Opioids:

The health experts in America usually talk about the Opioids epidemic and try to find solutions to the pain not easily cured without using such painkillers. These drugs are usually prescribed to cure a particular disease. A few drugs are potentially addictive drugs and when a patient is prescribed to use such drugs, he/she become dependent upon the drugs. The body start depending upon a particular chemical found it a drug and in case, it is not provided the symptoms start arising like headache, muscle pains, sleep disturbances etc. The challenge becomes how to get rid of such addiction. The more the chemical needs are satisfied, addiction increased to the same extent.

People deliberately choosing death due to addiction to medication:

The worst part of such medication is that a person who is not being cured from one dose of painkiller, due to stress from unbearable pain, he starts to take more doses without prescription and even dies due to excess intake of painkillers. The victims have been filing legal suits against the pharmaceutical companies and getting their claims but a person died can never come back. 

Painkillers are banned in various countries:

The companies have also started writing “Opioids are not safe – Opioids are deadly – Opioids are addictive – Do not take Opioids” to aware the people taking the Opioid in order to justify that they are not responsible for the overdose of the painkiller and it had already been conveyed to the people that the painkiller can be harmful if taken in excess quantity. Instead of that, people who have become addicted, are taking such painkillers.

How a person feels pain and what painkillers do?

It is must to understand how a person feels pain and how painkillers kill the pain. How an unbearable pain becomes tolerable after taking painkillers? How our body senses the pain? Pain is an unpleasant sensation and mostly result of a breakage in the tissues. The nerves in which pain arises, send an electrical signal to the brain. The brain disseminates a signal for the pain in the parts of the body. The real solution is to treat that part of the body or tissues and make the part enough sound to get rid of the pain. But the painkillers changed the perception of pain coming to brain and make the person realize relief instead of pain. Most of the pain killers are based on two drugs i.e. Aspirin and Opiates.   

Real Solution to get rid of pain:

Can it be a real solution? No, it is required to treat the part of the body otherwise, the part of body which is disseminating the message of trouble, will go a more stage ahead and it may be impossible to cure that part. Building tolerance by restricting message of pain to the brain or changing the mind-set cannot be a perfect solution to get relief. Further, the side-effects of painkillers on body can never be ignored.  

Focus upon improving immunity to get rid of pain:

In words of Dr. M S G, “the human body itself produces natural pain inhibitors to prevent in case of any pain”. However, such production of natural pain inhibitors depends upon the immunity power of the body. The immunity power depends upon the diet, life-style, and thought process of a person.

One of the way to boost immunity is intake of multi-vitamins on the recommendation of Doctors like Vitamin A, B2, B6, C, D, and E are found by researchers of great help in boosting the immunity and also help in getting rid of diseases in life. A person with illness can recover fast with intake of Vitamins. The research study of Harvard Health, it is found that a healthy immune system can easily defeat the diseases or illness and helps in getting rid of medication.

Dr. M S G directed to brush the teeth daily and start killing harmful bacteria of mouth every-day and never forget to care for your mouth. The oral care is the starting point and then follow best health practices like drinking enough water to wash out the toxics of body through natural process. Start moving outside and playing sports to realize a new energy in body. Vitamin C can be trusted for boosting immunity and power to defeat diseases but the persons with medication should take advice of Doctors first because the medicines they are taking can generate side effects with change in diet. The patients should adopt diet plan strictly on the advice of Doctors.

Get cured naturally from the pain by using Ayurveda:

Intake of painkillers like Opioids is not a perfect solution. The Ayurveda and Yoga, which is being promoted now-a-days in nations like India (Bharat) are the real solutions to get cured naturally from the pains. In case, a person improves the nutritional value of food and be selective in taking appropriate diet, then the body itself starts to produce the natural pain inhibitors. Around the world, there are De-addiction and Rehabilitation Centres giving special treatment based on Ayurveda to build the immunity of body to leave Alcohol, drugs, smoking, and Tobacco. Even the use of Ayurveda tips within kitchen can help the people to get rid of medication.

Dr. M S G suggested to use organic products inside the kitchen to make the diseases out of home. It really works, the good quality food leads to boost in immune system and the immune system generates the solution to the diseases itself. The diseases which are not easily curable like Covid-19 affecting millions of people today Corona, HIV disease again affecting millions of people, Cancer disease again affecting millions of people; even Doctors recommend and give a proper diet chart to the patients to follow so that the immune system becomes strong and body itself becomes able to fight such diseases.

Get cured naturally from the pain by improving Life Style:

Further, if a person is unable to take appropriate diet and he improves his life-style i.e. taking appropriate sleep, start walking 5 kilo-meters a day, avoid drinking water after taking meals, stop taking fast-food usually sold in streets etc. then also immunity power starts to be built-up enough to get relief from the pain. Thirdly, in case, the person is neither able to improve diet nor able to improve life-style; then also he can cure himself by improving the thought process.

Prime Solution for getting rid of pain:

The prime solution is provided by spiritual saint Dr. M S G i.e. chanting of a mantra which is provided by Him. Chanting of the Guru mantra followed by two habits i.e. “Always look at females either as your sister, mother, and daughter” and “Never take non-vegetarian food and wine” made a person get relief from all types of ailments including pains in the body. Millions of people in Asia continental are following these habits to stay healthy forever.

The Indian methods of taking Ayurveda based products in routine life, help in getting rid of pain.

Even the arthritis joint pain can easily be treated naturally to avoid medication. For example, eating more fibre in diet, applying of cold compress to the skin over the affected joint to reduce painful inflammation, stretching body as per the advice of the Doctors and Yoga Experts, Using Turmeric roots which are with the anti-inflammatory properties, taking good volume of sleep, doing meditation and yoga, and use of acupuncture; these things help to get rid of pains naturally.

Doing Humanitarian Deeds is also helpful in getting rid of pain:

The habits of doing humanitarian deeds also works well to improve the thought process leading to increase in the immunity level of the body. The trap of medicines is removed after following meditation, good habits, nice life-style, and proper diet. The company of a person should be improved in a way that he adopts a perfect preacher as a guide to live life in a proper way. The pain management and the search for alternatives to Opioids ends here by using Yoga, Ayurveda, and improving the life-style.

Getting rid of pain, is not in the hands of Doctors indeed it is in your own hands:

The doctors can only recommend more and more stronger painkiller to relieve the patient, or they may use steroid injections and anti-inflammatory medicines or physiotherapy to cure the pain. But these all becomes too little when a patient realise the strength from the good life-style including medication, yoga, Ayurveda in kitchen, and preaches of Dr. MSG. The videos of Dr. MSG are available on YouTube, can also be explored online using Google, and can be adopted to get relief from all types of medications.

*Copyright © 2020 Dr. Rashmi. All rights reserved. 

You might also be interested in reading the following:

1. How Meditation Works in Mitigating Stress 

2. Love Without Self Interest and Affection with TrueTeacher 

3. Almighty is most powerful and only He empowers everybody 

4. Who are We - Spiritual Beings or Human Beings?

5. Beggars are not begging for the sake of begging 

6. Self-treatment of Impotence in Male Persons 

7.  How to kill the pain without using painkillers

Adopt Healthy Habits - Stay Far From Medicines

Adopt Healthy Habits - Stay Far from Medicines

Geeta Jayanti - A Day of Introspection

Every year Geeta Jayanti is celebrated with recalling a lot of messages. In whole world, the Geeta is considered a holy scripture containing essence of the life. Everyone thinks that he/she is doing the right things always. I meet an old person, he was asking God that he has not done a single sin then why he is facing troubles in the old age? Noone admits that he did something wrong sometime in the past. On the day of Geeta Jayanti, Lord Shri Krishna explained with preaching Arjuna, the difference between Karma and Dharma. 

Each of us, on this earth had sufficient knowledge and experience to identify and perform right actions following the Dharma. The Shrimad Bhagvat Geeta contains 18 Chapters and 700 verses. If a person follow the same while taking decisions in life, he/she can never be affected from the difficulties and sorrows because even in comfort zone and moments of happiness, he/she will remain neutral, indifferent. All the doubts are removed when we believe firmly upon God Almighty and in case, all decisions are taken keeping in view His decision, no decision will prove wrong. The management lessons in big corporates and moral education in childhood, everything is explained in the Gita. 

After realising real knowledge of Gita, the reactions in life are removed and replaced with the responses automatically.  

It is well-known fact that if someone wakes up early in the morning, then his life becomes smooth and progressive. Some assume that it happens due to positive useful rays of the atmosphere and some assume it is due to a healthy lifestyle. As per the guidance of elders, one should take walk and do yoga, pranayam, etc; followed by meditation on daily basis. If a person wakes up earlier then the whole day is spent with proper planning and things move in perfect order. The confidence automatically rose with proper planning. The concentration is also increased and accurate decisions will be made. Right decisions will lead to acute progress and progress will make the prosperity and wealth.

In the early morning, with an empty stomach, one should take honey with lukewarm water and if honey is not available then Misri can also be taken. It reduces gastric problems and other stomach disorders. Obesity is also cured with this method.

Physical Exercise:

The diseases like diabetes, ulcers, heart diseases, and cancers are becoming common in this era of machines. One of the major causes of the increase in such diseases is dependent upon mechanical things and lack of physical activities. The poor and medium-income level persons are still preferring to perform their tasks with physical activities like the use of bicycles in transportation, but high-income level persons are preferring to live luxurious life i.e. full of laziness. It is required to adopt healthy habits by sparing valuable time before and after office hours. According
to a recent study on insufficient physical activity among the nations around the world, it is found that Uganda and Mozambique are the most physically active countries with only 6% population with insufficient physical activities while Kuwait is the least physically active with 67% population with insufficient physical activities. The study found that in India, 44% of women and 25% of men are doing insufficient physical activities. The physical exercises can be done even inside the office like yoga postures, pranayama (i.e. inhale, out hale, and holding the breathing as per exercises), and walking instead of using the lift.

Healthy Habits:

A healthy life doesn't require medication indeed it requires meditation. Are you Healthy? Some people reply I am healthy because I have no disease. Some say I am healthy because I am physically fit. Some say I am not healthy because I am not happy. Some say I am not healthy because I become irritated usually without any major reason. 

What is health, how you will define it?

Health is not only being physically fit or being happy. It is a balance among the physical, mental, social, spiritual, and emotional parameters of an individual. It is a state of complete physical, mental and social well-being. There are various types of factors affecting health like biological, socio-cultural, environmental, economic, and physiological. There are various indicators in cities to measure the overall health status of the population like mortality indicators, disability rates, nutritional status, healthcare services, etc.

One of the major causes of not being healthy in life is remaining idle means doing no activity during the days and night. If someone is doing nothing then there will be the first disease come in life i.e. obesity, followed by cholesterol, stress, blood pressure, heart attack, and so on. If someone remains busy in life and does not make himself idle, then also it is required to have precautions from intrinsic and extrinsic factors affecting health. Avoiding smoking and drinking, taking a healthy diet, remaining positive in attitude, and keeping the body far from pollution (air pollution, noise pollution, and water pollution) can work best to keep someone healthy forever.

If we analyze the data relating to diseases and deaths; it will be found that most of the deaths are happening due to heart disease, cancer, strokes, diabetes, accidents, and also from being affected with stress syndrome. If someone keeps checking on the health and early diagnosis it's health-problems, then definitely it can help him to stay away from the diseases. In such cases, preventive measures are also possible to take. 

 Yoga and Ayurveda:

Adopting Yoga and preferring Ayurveda also work best if someone has been affected with any disease or disorder. However, due to metabolic syndrome coming in as the result of changes in lifestyles, diets, the stress in life; most people are being unhealthy in the age group of 30 to 40. A balanced diet containing 60% Carbohydrates, 25% fats, 10% Proteins, and also enriched in vitamins, minerals, and iron definitely helps to keep a check on overall health. Such diet should be taken 40% in breakfast time, 30% in the lunch break, 15% in evening tea time, and only 15% in dinner followed by a gap of 3 hours before going to bed. In metro cities, people are preferring processed food and go outside to eat fast food; these habits also invite diseases. Eating more at night followed by sleeping is the major cause of liver infections. One should eat less at least two hours before going to bed. 

Control your senses and be spiritual:

It's not easy to control the senses, the tastes of senses are the source of most of the diseases. It's just to identify the cause of disease and in most cases, it is a lack of control over the sense. The most difficult thing is to control the desires whenever feelings come to mind, the mind distracts from the work, and frustrations that come in life. When the desires are not controlled then the inside energy takes its own direction and most of the time, the energy is wasted. 

There are many incidents happening around us for which we do not care, but all the incidents take place in our mind and even be affected directly and indirectly. In youth, especially at a young age, the 'Kama Bhavna' or 'the emotions of sex' most of the time uncontrolled and their life be distracted even their character also be affected. Yes, such energy if controlled then the same person can score marks by putting that energy into making deep studies.

The decision either to utilize energy or waste energy by putting it in the wrong direction depends upon the power of the mind to control the senses. The rule of nature states that every person is capable to control various types of energy. However, it is fact that the energy cannot flow in more than one direction at one time. For example, a person cannot sing while eating and one cannot eat while singing. In the same way, at the time of work burden, most of the time, all work be disturbed if the work is not done with proper planning and priorities. 

Even if a person puts his whole energy into work at job place or business place, then most of the time the feelings of anger and arrogance come in the life even family life be disturbed. It's fact that due to the spirit of work and rules made in society, most of us start getting frustrated. 

The uncontrollable emotions are really harmful and meditation is the only way to control the senses and emotions. The way we breathe, the way we sleep, the way we work, everything is under the control of emotions and senses. The meditation enhances the capacity to control the emotions like anger, deeds, greed, etc. When such feelings have controlled the mind and body to be calm and real happiness comes in life; it is well explained by true Saint Gurmeet Ram Rahim Singh Ji Insan in His spiritual congregations, I participated most of the time. He inspired the youth to meditate and feel the emotions of love, kindness, charity, and peace in life. These feelings of kindness, charity, etc. start developing humanity and spirituality and most of the followers handled mega cleanliness campaigns, blood donations, tree plantations, and get recognition for winning world level awards to Dera Sacha Sauda Sirsa. 

Meditate and Be strong from inside

Now it's our decision either to realize success by doing meditation and controlling the senses or waste energy in unplanned and uncontrolled works denting social image and character. It's fact that the feelings and emotions cannot be stopped suddenly and if suppressed they lead to anger, wrong deeds, greed, etc. It is a must to modify the whole routine of life. For example, it is not possible to cure a cold by taking medicine and also ice cream at the same time. Both medicine and precautions are required to cure a disease, similarly, the lifestyle is required to improve to control the senses, emotions, and be calm.

Quit smoking immediately

Recent research which is available on the following link - https://www.tnonline.com/20211127/healthy-geezer-cigarettes-cause-90-percent-of-lung-cancer/ states that Cigarette smoking is the number 1 cause of lung cancer and the cancer is the main cause of death worldwide as it is an incurable disease as per medical science. The research also highlighted that in 1965, about 42% of adults smoked means at that time the smoking became popular, but in 2019, about 14% of adults smoked cigarettes. 

The symptoms of lungs Cancer include a persistent cough, constant chest pain, shortness of breath, repeated problems with pneumonia or bronchitis, swelling of neck and face, loss of appetite or weight loss, and fatigue. 

Tips and Tricks

1. Take care of the lifestyle completely, the things that make it uncontrolled or disturbed should be avoided and even keep a distance from persons who are the source of such things. 

2. Pay attention to the quantity and type of food you eat. For example, non-vegetarians will always keep you away from the feeling of pity, therefore, be pure vegetarian as per the sermons of the true Saint.

3. The kind of literature or cinema you read and watch; can also be the source of wrong emotions. Start listening and watching spiritual congregations and reading holy books, the emotions will be under your control. 

4. The kind of environment you sit in; requires attention and it is a must to improve the same.

5. Most important - Practice meditation as it teaches to be calm, restrained, and controlled.

Don't get frustrated with the feeling of work, just control the energies of your life and provide a good direction. The willpower and practice of meditation are the main pillars of controlling emotions.

How to stay away from Medicines during Covid-19 times:

1. Drink hot water  - it also enhances the oxygen level.

2. Inhale the smell of Kapur and Ajwain - it also enhances the oxygen level.

3. Inhale Steam from Steamer if there is cough: To avoid cold and cough, take steam at regular intervals.

4. Breathing Exercises - The Yoga exercises especially Anulom Vilom and Kapalbhati are used and recommended by Ayurvedic doctors for improving the flow of oxygen and blood to all organs of the body.

The doctors recommend to lay down with keeping the stomach below, it expands lungs easily during the inhale and exhale of oxygen. During sleep, this posture may be used if feels more comfortable.

Remember, the exercises should be to the extent that no fatigue comes into the body due to exercise. Take a rest between the exercises to have more relaxation.

5. Basil Tulsi - In tea, use Basil leaves that is Tulsi, it will boost the immune system.

6. Sitophaldi Churan - It is available with Ayurvedic doctors and can be taken on the recommendation to cure cold cough and flow of oxygen in lungs. Half a spoon of this churan with half spoon of honey is sufficient to improve the respiratory system.

7. Stay away from extra physical work and mental Stress:

It is recommended to take rest to improve the immunity in case anyone is isolated due to Covid symptoms. This also applies to all, who are facing symptoms of Cold, Cough during the Covid times. 

8. Take light food, easy to digest:

Remember, if the food is hard to digest, the body requires to do more labor to digest, more oxygen flow is required. Therefore, it is better to take food that is easy to digest. 

Death from Lack of Oxygen

In most critical diseases, the patients face problems in breathing and they are treated with the supply of oxygen through oxygen cylinders.

The lack of oxygen may be a reason behind deaths. In underdeveloped economies during the times of the Covid pandemic, a lot of people are died due to lack of oxygen.  

Covid-19 Pandemic

Those who thought that Covid-19 be over in the year 2020, faced challenges to cure this pandemic in the year 2021. The Twitter hashtag "Covid is not over" trended due to the awareness on controlling Covid. Everything matters when there is a question to safeguard health. 

It is a must to understand how to stay far from medicines and stay healthy forever. 

Note the following important facts:

 🌟 विटामिन तथा उनके रासायनिक नाम 🌟

❂ विटामिन- A

➢ रासायनिक नाम : रेटिनाॅल

❍ कमी से रोग: रतौंधी

❖ स्त्रोत : 🥕गाजर,🥛 दूध, 🥚अण्डा ,🍓फल🍉

❂ विटामिन – B1

➢ रासायनिक नाम: थायमिन

❍ कमी से रोग: बेरी-बेरी

❖ स्त्रोत : 🥜मुंगफली, आलू, 🥦सब्जीयाँ🍆

❂ विटामिन – B2

➢ रासायनिक नाम: राइबोफ्लेबिन

❍ कमी से रोग: त्वचा फटना, आँख का रोग

❖ स्त्रोत : 🥚अण्डा,🥛 दूध,🥦 हरी सब्जियाँ

❂ विटामिन – B3

➢ रासायनिक नाम: पैण्टोथेनिक अम्ल

❍ कमी से रोग: पैरों में जलन, बाल सफेद

❖ स्त्रोत :🍗 मांस🍖,🥛 दूध, 🍅टमाटर, मुँगफली🥜

❂ विटामिन- B5

➢ रासायनिक नाम: निकोटिनेमाइड (नियासिन)

❍ कमी से रोग: मासिक विकार (पेलाग्रा)

❖ स्त्रोत : 🍗मांस🍖, 🥜मूंगफली, आलू

❂ विटामिन- B6

➢ रासायनिक नाम: पाइरीडाॅक्सिन

❍ कमी से रोग: एनीमिया, त्वचा रोग

❖ स्त्रोत : 🥛दूध, 🍗मांस,🥦 सब्जी🍆

❂ विटामिन – H / B7

➢ रासायनिक नाम: बायोटिन

❍ कमी से रोग: बालों का गिरना , चर्म रोग

❖ स्त्रोत : यीस्ट, गेहूँ, 🥚अण्डा

❂ विटामिन – B12

➢ रासायनिक नाम: सायनोकोबालमिन

❍ कमी से रोग: एनीमिया, पाण्डू रोग

❖ स्त्रोत : 🍗मांस, 🍖कजेली, 🥛दूध

❂ विटामिन- C

➢ रासायनिक नाम: एस्कार्बिक एसिड

❍ कमी से रोग: स्कर्वी, मसूड़ों का फुलना

❖ स्त्रोत : आँवला, 🍋नींबू, 🍑संतरा, 🍊नारंगी

❂ विटामिन – D

➢ रासायनिक नाम: कैल्सिफेराॅल

❍ कमी से रोग: रिकेट्स

❖ स्त्रोत :☀ सूर्य का प्रकाश,🥛 दूध, अण्डा🥚

❂ विटामिन – E

➢ रासायनिक नाम: टेकोफेराॅल

❍ कमी से रोग: जनन शक्ति का कम होना

❖ स्त्रोत: 🥦हरी सब्जी, 🍚मक्खन, दूध🥛

❂ विटामिन- K

➢ रासायनिक नाम: फिलोक्वीनाॅन

❍ कमी से रोग: रक्त का थक्का न बनना

❖ स्त्रोत: टमाटर, हरी सब्जियाँ, दूध

*Copyright © 2018 Dr. Lalit Kumar. All rights reserved.

This content is written by Dr. Lalit Kumar Setia; a renowned author and trainer. He completed his Doctorate in Commerce from Kurukshetra University Kurukshetra and MBA in Information Technology from GJU, Hisar. He also wrote two books, 15 research papers, and organized more than 200 Training Courses during his working period since 2006 in Haryana Institute of Public Administration, Gurugram. The article was published on 26th December 2017 and last updated on 28th November 2021. The writer can be contacted on lalitkumarsetia@gmail.com 

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