Ye lafz angrezi mein hi rakhe gaye hain, jaan boojh kar. Wajah: aap inhein har jagah sunengi — doctor ke paas, TV par, khane ke packet par. Agar aap sirf urdu naam seekhein to bahar ja kar pehchaan nahi paayengi.
Khane ke hissay
- Protein
- Jism banane aur marammat ka saamaan. Pathay, baal, nakhun, khaal — sab isi se bante hain. Ek gram se 4 calorie.
- Kahan: gosht, chicken, anda, machli, doodh, dahi, daal, chana.
- Carbs (carbohydrates)
- Jism ka fuel — chalne aur sochne ki taqat. Ek gram se 4 calorie.
- Kahan: roti, chawal, aloo, cheeni, phal.
- Fat
- Sab se zyada taqat wala hissa. Ek gram se 9 calorie — carbs aur protein se dugna se bhi zyada. Thora zaroori hai, zyada bhaari parta hai.
- Kahan: tel, ghee, makhan, moongphali, badam, gosht ki charbi.
- Fiber
- Carbs ka woh hissa jo hazam hi nahi hota. Taqat qareeb sifar deta hai, magar pait bharta hai aur hazma theek rakhta hai. Roz 25–30 gram chahiye.
- Kahan: chana, lobia, daal, sabzi, amrood, saabut atta.
- Sugar
- Carbs ki sab se choti shakal. Do qism: qudrati (phal aur doodh mein khud maujood — theek hai) aur milaayi hui (jo aap daalti hain — kam karni hai, roz 25 gram se neeche).
- Macros
- Protein, carbs aur fat — teenon ka mushtarka naam.
Taqat ke lafz
- Calorie
- Khane ki taqat naapne ka paimana — jaise doodh litre mein aur kapra gaz mein naapa jaata hai.
- BMR
- Woh calorie jo jism sirf zinda rehne mein kharch karta hai — saans, dil, dimaagh, jism ki garmi. Aap saara din let'i rahen, tab bhi ye kharch hota hai. Rozana kharch ka sab se bara hissa (60–70%).
- Maintenance
- Aap ka apna number — jitna khaane se wazan na barhta hai na ghatta hai.
- Deficit
- Maintenance se kam khaana. Wazan ghatta hai. Roz 500 kam = hafte mein aadha kilo.
- Surplus
- Maintenance se zyada khaana. Wazan barhta hai. Roz 300–400 zyada kaafi hai.
- Metabolism
- Jism ka taqat kharch karne ka poora nizaam. "Acha metabolism" ka matlab zyada pathay hain — aur ye qismat nahi, banaya ja sakta hai.
Jism aur warzish
- Pathay (muscles)
- Jism ka woh hissa jo harkat deta hai. Aur jitne zyada hon, BMR utna zyada — yani aaram mein bhi zyada calorie jalti hai.
- Lean mass
- Jism ka woh sara wazan jo charbi nahi hai — pathay, haddi, paani, androoni aaza. Wazan ghatate waqt maqsad ye hai ke charbi jaaye aur ye bacha rahe.
- Strength training
- Aisi warzish jismein pathon par zor parta hai — squat, push-up, wazan uthana. Sirf chalna ismein shaamil nahi. Hafte mein kam se kam 2 din.
- Osteoporosis
- Haddiyon ka khokhla ho jana. Auraton mein mardon se kahin zyada — khaas kar mahwari band hone ke baad. Bachao: strength training, calcium, vitamin D.
- Anemia (khoon ki kami)
- Khoon mein iron ki kami. Alamaat: hamesha thakan, chakkar, saans phoolna. Pakistan mein bachche paida karne ki umar wali har 100 mein se 43 auraton ko hai. Khoon ke test se pata chalta hai.
- Vitamin D
- Dhoop se banne wala vitamin. Iske baghair khaaya hua calcium haddi tak pohnchta hi nahi. Pakistan mein iski kami bohat aam hai.
Naapne ke lafz
- Katori
- Ghar ka aam darmiyana katora — is course mein taqreeban 200 gram pakki hui cheez.
- Har ghar ki katori thori alag hoti hai (150 se 250 gram). Is liye tamam numbers taqreeban hain, bilkul theek nahi.
- Portion
- Ek dafa mein khaayi jaane wali miqdaar. Is course mein haath se naapi jaati hai: hatheli = protein, mutthi = carbs, dono haath = sabzi, angootha = tel.
- Bara chamach
- Khane wala chamach. Tel ka ek bara chamach = 120 calorie.
- Chota chamach
- Chai wala chamach. Cheeni ka ek chota chamach = 16 calorie.
Yaad rakhne wale sirf chaar number
4 — protein aur carbs ki calorie fi gram
9 — fat ki calorie fi gram
25–30 — fiber ke gram, rozana
7,700 — ek kilo charbi ki calorie
Koi lafz yahan nahi mila? Hafiz se kahiye ke Claude se poochh le — aur woh use is safhe mein shamil kar dega. Ye list barhti rahegi.