PCOS mein kya khaye kya na khaye? Jaane Hindi mein ek dinbhar ka asaan PCOS diet chart jo hormones balance kare aur weight loss mein madad kare. PCOS (Polycystic Ovary Syndrome) ek hormonal disorder hai jo aaj kal kai mahilaon ko affect karta hai, especially 15–35 saal ki umra mein. Agar aap PCOS se suffer kar rahi hain, toh ek sahi diet plan aapke hormones ko balance karne aur symptoms ko control karne mein bohot help kar sakta hai.
Is article mein hum aapko denge:
- PCOS mein kya khaye aur kya nahi
- Ek full din ka Hindi mein diet chart
- Desi aur seasonal food options
- Free PDF printable (on request)
Table of Contents
PCOS Mein Kya Hota Hai?
PCOS mein mahilaaon ke ovaries mein chhoti-chhoti cysts ban jaati hain. Yeh condition:
- Periods irregular kar sakti hai
- Weight badha sakti hai
- Hair fall, acne, aur mood swings bhi hota hai
- Pregnancy me dikkat aa sakti hai
PCOS Mein Kya Khana Chahiye? (Foods to Eat)
✅ High-fiber foods: Oats, daliya, lauki, tori, palak
✅ Low GI fruits: Apple, guava, papaya, pear
✅ Healthy fats: Flax seeds, almonds, walnuts
✅ Lean protein: Moong dal, paneer, tofu, boiled egg
✅ Spices: Haldi, dalchini, methi dana (anti-inflammatory)
PCOS Mein Kya Nahi Khana Chahiye?
❌ Refined carbs: White bread, maida, bakery items
❌ Sugary drinks: Cold drinks, fruit juices
❌ Junk food: Pizza, burger, chips
❌ Excess dairy & soy: Kuch cases mein trigger hota hai
❌ Excess caffeine & sugar
Dinbhar Ka PCOS Diet Chart in Hindi (Indian Style)
| 🕐 Time | 🍽️ Kya Khayein |
|---|---|
| सुबह उठते ही | 1 glass warm water + lemon + 1 tsp soaked methi dana |
| 8:00 AM (Breakfast) | Vegetable oats / Methi paratha + curd (small) / 2 boiled eggs + fruits |
| 11:00 AM (Mid-morning) | 1 Apple ya Papaya slice + 5 soaked almonds |
| 1:00 PM (Lunch) | 1 roti (multigrain) + lauki/tori sabzi + salad + 1 bowl moong dal |
| 4:00 PM (Evening snack) | Herbal tea (dalchini + tulsi) + 1 roasted chana or makhana |
| 6:00 PM (Pre-dinner) | 1 fruit or soup (lauki/palak) |
| 8:00 PM (Dinner) | Quinoa/daliya khichdi + stir-fry veggies / Soup + moong chilla |
| Bedtime | 1 cup haldi doodh ya 2 soaked walnuts |
Bonus Tips for PCOS Control
- Exercise karein roz: Walking, yoga ya light stretching
- Sleep ka dhyan rakhein: At least 7-8 ghante
- Stress kam karein: Meditation, pranayama se help milti hai
- Period tracker use karein: Taaki cycle ka pata rahe
📥 Free Printable: PCOS Diet Chart (Hindi)
Want a free downloadable Hindi PDF of this PCOS diet chart?
Research Links:
Conclusion
Agar aap PCOD ya PCOS se suffer kar rahi hain, toh ek sahi aur balanced diet aapke hormones ko naturally balance karne mein madad kar sakta hai. Upar diya gaya Hindi diet chart asaan, desi aur body-friendly foods se bana hai jo weight control, periods regular aur mood better rakhne mein helpful hai.
❗ Yaad rahe — diet ke saath thoda exercise, stress kam karna aur achhi neend lena bhi zaroori hai.
Aap is diet chart ko apne daily routine mein shamil karke apni health aur fertility dono improve kar sakti hain.
FAQ: PCOS Diet Chart Hindi Mein
Q. PCOS mein rice le sakte hain?
A. Brown rice ya quinoa moderate quantity mein le sakte hain.
Q. Doodh aur dahi lena sahi hai?
A. Low-fat curd thoda le sakte hain, lekin dairy sensitivity ho toh avoid karein.
Q. PCOS ke liye best fruits kaunse hain?
A. Apple, guava, pear, berries – low GI fruits sabse best hain.
💬 Agar aapko yeh diet chart helpful laga ho, toh comment karein aur apni routine share karein.
📌 Bookmark karein aur share karein kisi dost ya behan ke saath jise PCOS hai.
