Mindful Eating: A Path to a Healthy Body (Mindful Eating: Healthy Body ka Raasta): Class 6 Science Chapter 3 Hinglish mein

Food: fuel, eentein aur guards

Aaj tumne kya khaya? Shayad moongphali wala garam poha, ya kal raat ki sabzi lapeti hui roti. Khaana itna aam hai ki hum us par mushkil se sochte hain. Phir bhi tum jo kuch karte ho, sab usi se chalta hai: daudna, hasna, sochna aur lambe hona bhi.

Is chapter mein tum food detective banoge. Tum pata karoge ki food kis cheez se bana hai, aur foods mein chhupe nutrients ka test karoge. Tum ek aisi plate plan karoge jo tumhe strong rakhe. Mindfully khaane ka matlab bas itna hai: pata hona ki tum kya kha rahe ho, aur kyun.

3.1 Hum Kya Khaate Hain?

Scientists dhyaan se record banane se shuru karte hain. Sabse aasaan food data jo tum jama kar sakte ho, woh tumhare apne khaane ka hai. To chalo, wahin se shuru karte hain.

Ab socho, tumhari poori class ki diaries ek table par faili hain. Kuch families bahut chawal khaati hain, kuch zyadatar roti. Kuch fish ya ande khaati hain, aur kuch vegetarian hain. Yeh fark kahan se aate hain? Jawaab ka bada hissa yeh hai ki family ki food traditions kahan shuru hui thi.

3.1.1 Alag-alag regions ka khaana

India bahut bada hai. North se south tak yeh 3,000 km se bhi zyada faila hai. Yahan garam registan hain, baarish wale coast hain, thande pahaad hain aur nadiyon ke chaude maidaan hain. Har tarah ki zameen aur mausam alag crops ke liye sahi hota hai.

Aisa kyun hota hai? History ke zyadatar samay families wahi pakaati thi jo unki apni zameen deti thi. Bajra sookhi, ret wali mitti mein khoob ugta hai, isliye woh registan ki roti ban gaya. Nariyal ke ped garam, geele coast ko pasand karte hain, isliye Kerala ke bahut se khaane mein nariyal ka swaad hai. Assam ki nadiyan aur talaab fish se bhare hain, isliye wahan fish curry sabki favourite hai.

Crops kahani ka sirf ek hissa hain. Swaad, culture, tyohaar aur family traditions bhi tay karte hain ki log kya pakaate hain. Do padosi same crops uga kar bhi unse bilkul alag dishes bana sakte hain.

3.1.2 Samay ke saath khaana banane ke tareeke kaise badle?

Apne daada-daadi ya naana-naani se poochho ki jab woh chhote the tab khaana kaise banta tha. Tum dhuein wali aag, bhaari chakki ke pathar aur mitti ke bartanon ke baare mein sun sakte ho. Khaana taiyaar karne aur pakaane ke tareekon ko culinary practices kehte hain. Sirf do-teen peedhiyon mein yeh bahut badal gaye hain.

Yeh badlaav kyun aaye? Naye machines ne khaana pakaana jaldi aur kam dhuein wala bana diya. Road aur rail se tez transport ne door ka khaana local dukaanon tak pahuncha diya. Radio, TV, phone aur internet se communication ne naye recipes har jagah faila diye. Bahut si families ke paas khaana banane ka time bhi kam hai, kyunki ab zyada bade ghar ke bahar kaam karte hain.

3.2 Food ke Components kya hain?

Har food alag-alag substances ka mixture hai, jinhe food components kehte hain. Tumhara body har ek ko alag kaam ke liye use karta hai. Apne body ko ek aisa ghar socho jo ek saath ban bhi raha hai aur jismein log reh bhi rahe hain. Use chalte rehne ke liye fuel chahiye, aur banane aur repair karne ke liye eentein. Use safe rakhne ke liye guards chahiye, kachra saaf karne ke liye ek jhaadu, aur khoob saara paani.

Jo components energy dete hain, body banate hain aur uski raksha karte hain, unhe nutrients kehte hain. Chalo, ek-ek karke unse milte hain.

Carbohydrates aur fats: energy dene wale foods

Apne school ka sports day socho. Dopahar ki races tak, jo runner lunch chhod chuki hai woh dheemi, neend wali aur thodi chidchidi mehsoos karti hai. Uski dost jisne dal-chawal khaaye the, ab bhi phurti mein hai. Food body ka fuel hai, aur khaali pet matlab khaali tank.

Tumhare body ka sabse jaldi milne wala fuel nutrients ki ek family hai jise carbohydrates kehte hain. Yeh do main tarah ke hote hain. Sugars meethe lagte hain: gur, shahad, paka chikoo ya chai mein ghuli cheeni socho. Starch bilkul meetha nahi lagta. Paudhe use apne beej, jadon aur tubers mein jama karte hain. Ek katori chawal, rotiyon ka dher, bhuna bhutta aur ubli shakarkandi ki plate, sab starch se bhare hain.

Ek sugar, glucose, khoon mein bahut jaldi pahunchti hai. Isi wajah se hospital mein jo patient kha nahi sakta, use aksar glucose solution ki drip di jaati hai. Tumhara body starch ko bhi glucose mein todta hai, bas thoda dheere.

Samosa ya mutthi bhar moongphali khaane ke baad ungliyan chikni kyun lagti hain? Tum doosre fuel, fat, ko chhoo rahe ho. Yeh tadke ke tel, paranthe par makkhan aur ubale doodh par malai ki layer mein chhupa hota hai. Til aur alsi jaise beej, aur kaju aur akhrot jaise nuts isse bhare hote hain. Ande aur fish mein bhi kuch fat hota hai.

Fat body ka jama kiya hua fuel hai. Gram ke hisaab se, ismein carbohydrate se do guna se bhi zyada energy hoti hai. Tumhara body kuch fat skin ke neeche reserve ki tarah rakhta hai, jahan woh garam kambal ki tarah bhi kaam karta hai. Chawal, roti, ghee aur nuts, jo in do fuels se bharpoor hain, energy dene wale foods kehlaate hain.

Proteins: body banane wale foods

Apni paanch saal ki umar wali photo dekho. Tab se tumhare haath, pair, baal aur naakhoon sab bade ho gaye hain. Yeh saara naya body kahan se aaya? Yeh food se bana, khaas kar proteins naam ke nutrients se.

Proteins body ki eentein hain. Muscles, skin, baal aur khoon, sabko inki zaroorat hai. Jab tumhare ghutne par khrooch lagti hai, to proteins ghaav par nayi skin ugaane mein madad karte hain. Isiliye dal, paneer aur ande body banane wale foods kehlaate hain. Badhte bachchon ko khoob protein chahiye. Kushti ki taiyaari karte young pehalwan ko bhi, kyunki uske muscles bhi badh rahe hain.

Vegetarian ho? Koi baat nahi. Chawal ke saath ek katori dal, sprouts ki plate ya mutthi bhar moongphali se tumhe khoob protein milta hai.

Vitamins aur minerals: raksha karne wale foods

Kuch nutrients bahut thodi matra mein chahiye, phir bhi woh bahut zaroori hain. Do sachchi kahaaniyan dikhati hain kaise.

Vitamin C ek vitamin hai, aur iodine ek mineral hai. Poore din mein tumhe jitna vitamin C chahiye, woh mushkil se ek chammach ki nok bhi dhakega. Phir bhi hafton tak woh na mile to masoodon se khoon aane lagta hai. Kisi bhi vitamin ya mineral ki lambe samay tak kami se deficiency disease ho sakti hai.

Chalo, apne body wale ghar ki poori team ko line mein khada karte hain. Fuel hai carbohydrates aur fats. Eentein hain proteins. Guards hain vitamins aur minerals, jinhe aksar protective nutrients kehte hain. Yeh paanch main nutrients hain. Jhaadu, yaani roughage, aur paani alag se gine jaate hain, par inke bina bhi tum healthy nahi reh sakte. Jaldi hi tum inse miloge.

Yeh rahe do surprises. Tumhari skin ek chhoti vitamin D factory hai jo dhoop padne par on ho jaati hai. Isliye dhoop mein bahar khelna tumhari haddiyon ke liye achha hai. Aur tumhare khaane ka namak kabhi kisi paudhe ya animal se nahi aaya. Woh samundar se aata hai, ya zameen se khod kar nikaale namak ke pattharon se.

Khaane ke vitamins bachao

Socho, kati hui bhindi ko "fresh rakhne ke liye" paani ki katori mein chhod diya. Afsos, kuch vitamins paani mein ghul jaate hain, aur paani ke saath beh jaate hain. Garmi bhi nuksaan karti hai. Palak ko bahut der ubaalo to woh feeki aur dheeli ho jaati hai, aur uska bahut sa vitamin C chala jaata hai. Kuch aasaan aadatein in vitamins ko bachati hain.

• Gandagi aur germs hataane ke liye fruits aur sabziyan hamesha dho lo, par unhe kaatne ya chheelne se pehle dhona.
• Kati sabziyon ko paani mein bhigo kar mat chhodo.
• Dhakkan laga kar, bas zaroorat bhar paani mein, aur zaroorat se zyada der tak mat pakao.
• Pakaane ke baad bacha paani phenkne ke bajaye dal, soup ya aate mein use karo.
• Roz kuch kacche fruits ya salad khao.

Roughage aur paani

Ek glass paani mein ek chammach sabja ke beej milao aur paanch minute ruko. Har chhota beej jelly ki ek parat mein lipat jaata hai. Woh jelly paani ko pakde hue fibre hai! Dietary fibre, yaani roughage, paudhon ke khaane ka woh hissa hai jise tumhara body digest nahi kar sakta.

To ise khaayein kyun? Roughage ghar ke jhaadu ki tarah kaam karta hai. Yeh paani sokhta hai aur digestion ke baad bachi cheez ko bulk deta hai, isliye waste naram rehta hai aur aasaani se bahar nikal jaata hai. Roughage bahut kam ho to waste sakht aur sookha ho jaata hai. Toilet jaana mushkil ho jaata hai, is problem ko constipation kehte hain.

Roughage paudhon ke chabaane wale, kurkure hisson mein dhoondho. Achhe sources hain: whole-wheat aate ka chokar, dalon ke chhilke, hari pattedar sabziyan, salad aur nuts. Chhilke ke saath khaaye jaane wale fruits, jaise amrood, bhi gine jaate hain.

Aur paani? May ki garam dopahar mein tumhe paseena aata hai, aur skin par sookhta paseena tumhe thanda karta hai. Jo paani tum kho dete ho, use wapas bharna zaroori hai. Andar, paani body ki delivery service hai, jo digest hua khaana har hisse tak pahunchata hai. Yeh waste ko urine ke roop mein bahar bhi nikaalta hai. Din bhar thoda-thoda paani piyo; gala sookhne ka intezaar mat karo.

3.3 Food ke Alag Components ka Test kaise karein?

Kya sirf dekh kar bata sakte ho ki kisi food mein starch hai? Sach mein nahi. Aloo ki slice aur kheere ki slice, dono peeli aur geeli dikhti hain. Par aam chemicals ke kuch jaldi wale tests kuch nutrients ka pata laga sakte hain. Vitamins aur minerals pakadna mushkil hai. Unhe check karne ke liye mehnge instruments chahiye jo school lab mein nahi hote.

Tum teen nutrients ke liye foods test karoge: starch, fat aur protein. Teeno activities mein foods ka same set test karo, taaki results compare kar sako. Hamara set hai: ubla sweet potato, cornflour ka paste, ubla rajma, kheera, paneer, ghee, pise hue badaam aur ubale ande ki safedi. Tum apne foods bhi jod sakte ho.

3.3.1 Starch ka test

Iodine solution brown hota hai. Jab yeh starch ko chhoota hai, to gehra blue-black ho jaata hai. Zyadatar doosre substances ke saath yeh brown hi rehta hai. To agar tumhe blue-black dikhe, to tumne starch dhoondh liya.

3.3.2 Fats ka test

Fat paper par chikna nishaan chhodta hai jo sookhta nahi. Us nishaan se roshni aar-paar ja sakti hai, thodi si khidki ki tarah.

3.3.3 Proteins ka test

Protein dhoondhne ke liye hum do chemicals saath mein use karte hain: copper sulfate solution, jo halka blue hota hai, aur caustic soda solution. Agar food mein protein hai, to mixture dheere-dheere violet ho jaata hai. Yeh chemicals skin aur aankhon ko nuksaan pahuncha sakte hain, isliye yeh test tumhare teacher tumhe dikhayenge.

Tumhari teeno tables mein ek surprise hai. Hum rajma ko body banane wala food kehte hain, phir bhi woh starch test mein bhi pass hua. Paneer aur badaam mein protein ke saath fat bhi tha. To body banane wala food jaisa naam tumhe food ka sabse bada tohfa batata hai, akela tohfa nahi. Aur woh kheera jo har test mein fail hua? Woh khaali food nahi hai. Woh zyadatar paani hai, aur vitamins, minerals aur roughage laata hai jo yeh teen tests nahi dekh sakte.

3.4 Balanced Diet

Ek shaadi ki daawat mein chaar mehmaan socho: ek do saal ka bachcha, ek teenage footballer, subah bhar hal chalane wala ek farm worker aur pachattar saal ke ek daada ji. Kya unki plates ek jaisi honi chahiye? Bilkul nahi. Footballer aur farm worker baaki sab se kahin zyada energy kharch karte hain. Chhote bachche ka pet chhota hai par woh tezi se badh raha hai. Daada ji kam chalte-phirte hain aur unhe mazboot haddiyan chahiye. Jo beemar hai, ya theek ho raha hai, uski bhi khaas zarooratein hoti hain. Ek hi umar ke ladki aur ladke ko bhi thodi alag matra chahiye.

Phir bhi ek rule sab par laagu hota hai. Ek healthy din ke khaane mein har nutrient, aur roughage aur paani bhi, utni matra mein hona chahiye jitna us insaan ko chahiye. Ise hum balanced diet kehte hain.

India ke nutrition scientists din ke khaane ki ek simple picture dete hain. Tum jo khaate ho uska lagbhag aadha sabziyan aur fruits hone chahiye. Achha hissa anaaj aur millets ka ho, sabse achha saabut anaaj. Baaki dals, beans, ande, fish ya meat ho sakta hai, saath mein doodh ya dahi aur thode se nuts. Tel, cheeni aur namak sirf thodi matra mein use karo.

Food labels aur junk food

Biscuits ya namkeen ka packet palto. Peeche kahin tumhe ek chhoti table milegi jis par Nutrition information likha hoga. Yeh batati hai ki har 100 g mein kitne gram fat, sugar, protein aur baaki cheezein chhupi hain. Ek baar ise padhna aa gaya, to snack shop mein tumhare paas ek superpower hogi.

Corn puffs wala column ek baar phir padho: bahut fat aur namak, bahut kam protein aur fibre. Is pattern wale foods ko junk food kehte hain. Packing foam se bhara ek bag socho: bhara hua dikhta hai, par andar kaam ki cheez bahut kam hai. Junk food tumhara pet fat, cheeni ya namak se bhar deta hai. Phir bhi usmein woh nutrients lagbhag nahi hote jo body banate aur uski raksha karte hain. Aur junk hamesha chamakdaar packet mein nahi aata. Thele se chaashni wali jalebiyon ki plate bhi isi pattern mein fit hoti hai.

Kabhi-kabhaar treat se koi nuksaan nahi. Problem tab shuru hoti hai jab junk food roz ka khaana ban jaata hai. Jo energy body use nahi karta, woh fat ke roop mein jama ho jaati hai, isliye insaan dheere-dheere bahut zyada mota ho sakta hai. Doctors ise obesity kehte hain, aur isse aage chal kar diabetes jaisi beemariyan ho sakti hain. Meethe snacks un germs ko bhi khaana dete hain jo daanton mein chhed karte hain. Aur chips se bhara pet dal, fruit aur hari sabziyon ke liye jagah nahi chhodta.

3.5 Millets: Nutrition se Bharpoor Anaaj

Ek gaon mein sookhe saal ki tasveer socho. Baarish der se aati hai aur jaldi ruk jaati hai. Dhaan ke paudhe murjha jaate hain, par agle khet mein bajre ki fasal oonchi khadi hai. Bajra millets mein se ek hai, chhote daane wale anaaj jo kam paani ke saath kamzor, sookhi mitti mein bhi ug sakte hain. India inhe hazaaron saalon se uga raha hai.

Millets kai shapes mein aate hain. Jowar (sorghum) apne daane upar ek gol guchchhe mein rakhta hai. Bajra (pearl millet) unhe mombatti jaisi lambi spike par rakhta hai. Ragi (finger millet) apni spikes haath ki ungliyon ki tarah failata hai, aur sanwa (barnyard millet) ke latakte, shaakhaon wale sir hote hain. Barabar wazan mein, in chhote daanon mein polished chawal se zyada fibre, iron aur calcium hota hai. Ragi porridge ki ek katori mein safed chawal ki katori se kai guna zyada calcium hota hai. Isiliye millets ko nutri-cereals kehte hain.

Bahut saalon tak log zyada polished chawal aur gehun khaate rahe, aur kam millets. Ab millets wapas aa rahe hain. India ke suggest karne par United Nations ne 2023 ko International Year of Millets ghoshit kiya. Vrat ke dinon mein bahut si families sanwa banati hain, jise samak ya vrat ke chawal bhi kehte hain.

3.6 Food Miles: Khet se Hamari Plate tak

Apni plate se chawal ka ek daana uthao. Tum tak pahunchne se pehle usne lamba safar kiya aur bahut se haathon se guzra. Chalo, uske peeche chalte hain.

Is safar mein bahut log kaam karte hain: kisan, khet mazdoor, mill workers, drivers, dukaandaar aur cooks. Har step mein time aur mehnat lagti hai. Sirf chawal hi khet mein lagbhag chaar mahine ugta hai.

Us safar ka har kilometre jodo, jis khet mein chawal uga wahan se us plate tak jahan woh khaaya gaya. Yeh total chawal ke food miles hain. Safar jitna chhota, utna kam fuel jalta hai. Dal, sabzi aur millets jaise plant foods ko banane mein bhi zyadatar meat se kam zameen aur paani lagta hai. To zyadatar local plant foods se bani plate fuel, zameen aur paani bachati hai. Ab door se aaye khaane ko paas ke khaane se compare karo.