tuhanu shayad pata hove ki asantulit bhojan khaan naal tuhadi sehat kharab ho sakdi hai. jehrre naujavan asantulit bhojan khande han, aksar oh vadde hon te vi idda da bhojan hi khande han. is layi vadiya hovega ki tusi hun to hi santulit bhojan khaan di changi aadat pao.

•  santulit bhojan kee hai?

•  mai bakaida santulit bhojan kive khanda reh sakda ha?

•  tuhade hani kee kehnde han?

 bible kehndi hai ki asi “har gall vich sanjam” rakhiye te is vich saddiya khaan-peen diya aadata vi shamal han. (1 timothius 3:11) is asool nu dhyaan vich rakhdya sadde layi eh jaan-na zaroori hai ki . . .

•   santulit bhojan vich har samooh da khana shamal hai. khane nu panj samooha vich vandya gaya hai. is vich dudh to baniya cheeza, protein, fal, sabziya atey anaaj shamal han. kujh lok bhaar ghataun de chakkara vich ihna vicho kujh cheeza khaniya band kar dinde han. par je tusi idda karde ho, taa tusi apne sareer nu zaroori paushtik tatta to vanjhya rakh rahe hovoge.

   idda kar ke dekho: khane vich paaye jande alag-alag tatta de faidya bare jaanan layi khojbeen karo ja apne doctor to puchho. misal layi:

   carbohydrate to tuhanu takat mil sakdi hai. protein bimariya naal larran vich tuhade sareer di madad kar sakde han atey eh tishuaa nu banaun atey ohna nu theek karan vich vi madad karde han. sahi matra vich kujh charbi vale bhojan khaan naal dil diya bimariya to bachya ja sakda hai atey eh tuhanu kamm karan di takat de sakda hai.

   “mai santulit bhojan khaan di koshish kardi ha. nale mainu nahi laggda ki kade-kade chocolate, fasat food ja taliya cheeza khaan vich koi kharabi hai. par sanu har vele ehi cheeza hi nahi khande rehna chaheeda. khud te kaabu rakhan naal hamesha faida hunda hai.”—brenda.

•   santulit bhojan lain vale apnia hadda vich rehnde han. is da matlab hai ki oh unna khande han jinni zaroorat hai, khud nu bhukha rakh ke baad vich ikko vaar bahut sara khana nahi khande ja apnia manpasand khaan valiya cheeza bilkul band nahi karde.

   idda kar ke dekho: ik mahine layi apnia khaan diya aadata vall dhyaan dyo. tusi kinni ku vaar santulit bhojan lain di hadd nu paar karde ho jidda uppar dassya gaya si? santulit bhojan khaan layi tusi kehrre fer-badal kar sakde ho?

   “kade-kade mai bahut ziada calorie vala khana khandi si te kade-kade bahut ghatt calorie vala. fir mai faisla keeta ki mai caloriya nu gin-na band kar diaangi, haddo vadh nahi khaavangi atey tid bharan te khana band kar diaangi. eh aadat paaun vich sama lagga, par hun mai santulit bhojan khandi ha.”—heli.

•   pehla to hi socho. bible kehndi hai: “mehnti manukh diya yojnaava safal hundiya han.” (kahauta 21:5, Common Language) paushtik cheeza khaan-peen di aadat paaun layi tuhanu yojna banaun di lorr hai.

   “paushtik khana khaan layi yojna banaun di lorr paindi hai atey aksar paushtik khana ghar hi banauna painda hai. par idda karan de agge chall ke vadiya natije niklange te is naal tuhade paise vi bachange.”—thomas.

•   asantulit bhojan khaan diya aadata badlo. bible kehndi hai: “budh . . . nu apne to vakh na hon de.” (kahauta 3:21, Common Language) budh vakho-vakhre tareekya naal paushtik bhojan di chon karan vich tuhadi madad kar sakdi hai atey vadiya khana khaan di aadat paida kar sakdi hai.

   “har din mai koi sehat te bura asar paaun vali koi cheez khaan di bajaye sareer nu tandrust banaun vali koi cheez khani shuru keeti. misal layi, chocolate khaan di bajaye mai seb khandi si. thode hi same vich mai kayi faidemand cheeza khaan lagg payi!”—kia.

•   khud to ziada umeed na rakho. bible kehndi hai: “anand naal apni roti khaah.” (updeshak di pothi 9:7) santulit khana khaan da eh matlab nahi ki tusi apne khane da maza nahi lai sakde te tuhanu har burki khaan to pehla chinta karan di lorr hai. bhave ki tusi apna bhaar ghatauna chahunde ho, par yaad rakho ki tuhada maksad sehatmand ban-na hai. is layi khud to ziada umeed na rakho.

   “haal hi vich mai lagbhag 13 kilo bhaar ghataya hai. os same dauran mai kade vi bhukhi nahi rehi, khane de panja samooha vicho kise vi ik samooh nu ghataya nahi ja mitha khaan karke doshi mehsoos nahi keeta. mainu ehsas ho gaya si ki mera bhaar ikdam nahi ghatega atey khane prati mainu apne ravayiye nu badlan di lorr hai.”—melanie.