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DIMAAG AUR MANSIK SAMASYA
DIET CHART
Tanav (Stress) • Ghabrahat (Anxiety) • Depression • Migraine • Yaddasht Kamzori • Neend Na Aana (Insomnia)
Sahi khana aur achhi aadatein dimaag ki sehat, neend, mood aur overall wellbeing mein madad karti hain.
Dimaag aur Mansik Sehat Nutrition Guide
| Focus Area | Examples | Fayda |
|---|---|---|
| Omega-3 | Machhli, Alsi (Flaxseed) | Dimaag ke function mein madad |
| Protein | Ande, Dalein, Chicken | Neurotransmitter banane mein madad |
| Antioxidants | Berries, rang-birangi sabziyan | Dimaag ki sehat ke liye |
| Magnesium | Beej, Nuts | Relaxation mein madad |
| Hydration | Paani, bina cheeni wale drinks | Overall function ke liye |
Shakahari (Veg) Diet Chart VEG
| Khane ka Samay | Option 1 | Option 2 | Option 3 |
|---|---|---|---|
| Subah Khali Pet | Kesar Paani | Tulsi Paani | Gungunaa Nimbu Paani |
| Nashta | Veg Oats Upma | Moong Chilla | Ragi Daliya |
| Mid-Morning | Blueberries | Kiwi | Amrood |
| Dopahar (Lunch) | Quinoa Veg Bowl | Brown Rice + Dal | Jowar Roti + Palak |
| Shaam ka Nashta | Bhune Kaddu ke Beej | Sprout Mix | Bina Namak Pista |
| Raat (Dinner) | Tofu Veg Sabzi | Jau (Barley) Soup | Millet Veg Stew |
| Sone se Pehle | Chamomile Chai | Haldi-Badam Drink | Lavender Chai |
Mansahari (Non-Veg) Diet Chart NON-VEG
| Khane ka Samay | Option 1 | Option 2 | Option 3 |
|---|---|---|---|
| Subah Khali Pet | Adrak Paani | Pudina Paani | Dalchini Paani |
| Nashta | Uble Ande | Egg White Wrap | Chicken Oats Bowl |
| Mid-Morning | Santra | Papita | Nashpati |
| Dopahar (Lunch) | Grilled Salmon | Chicken Salad Plate | Tuna Veg Bowl |
| Shaam ka Nashta | Greek Dahi | Akhrot | Surajmukhi ke Beej |
| Raat (Dinner) | Baked Mackerel | Turkey Soup | Chicken Veg Stew |
| Sone se Pehle | Soy Drink | Garam Doodh | Herbal Chai |
Rozana Dimaag aur Mansik Sehat Routine
- Roz raat 7–9 ghante ki neend lein.
- Regular walk ya exercise karein.
- Din bhar paani peete rahein.
- Shaam ke baad zyada chai-coffee (caffeine) na lein.
- Meditation ya gehri saans jaise stress-management tarike apnayein.
- Bahar samay bitayein aur apno se jude rahein.
- Diagnose hui mental health condition ke liye doctor ki salah follow karein.
Motivation: Chhoti-chhoti rozana aadatein ek healthy dimaag aur healthy zindagi banati hain.
🌿 Puropathy Ayurveda — Bareilly, Uttar Pradesh
www.puropathy.com
www.puropathy.com
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