Jot-A-Thought

Jot-A-Thought Welcome to Primordial Planet, a place to explore the wonders of nature and the great outdoors!

29/04/2025

🧠 Migrain āĻŸā§āĻ°āĻŋāĻ—āĻžāĻ° āĻ•āĻ°āĻ¤ā§‡ āĻĒāĻžāĻ°ā§‡ — āĻ¯ā§‡āĻ¸āĻŦ āĻ­āĻŋāĻŸāĻžāĻŽāĻŋāĻ¨ā§‡āĻ° āĻ˜āĻžāĻŸāĻ¤āĻŋ:
1. Vitamin B2 (Riboflavin)
🟠 āĻ˜āĻžāĻŸāĻ¤āĻŋ āĻšāĻ˛ā§‡ āĻŦā§āĻ°ā§‡āĻ‡āĻ¨ā§‡āĻ° energy production āĻ•āĻŽā§‡ āĻ¯āĻžā§Ÿ

✔ī¸ āĻ¨āĻŋā§ŸāĻŽāĻŋāĻ¤ āĻ–ā§‡āĻ˛ā§‡ migraine-āĻāĻ° āĻĢā§āĻ°āĻŋāĻ•ā§‹ā§Ÿā§‡āĻ¨ā§āĻ¸āĻŋ āĻ•āĻŽā§‡

đŸĨĻ āĻ‰ā§ŽāĻ¸: āĻĄāĻŋāĻŽ, āĻĻā§āĻ§, āĻŦāĻžāĻĻāĻžāĻŽ, āĻĒāĻžāĻ˛āĻ‚ āĻļāĻžāĻ•

2. Magnesium
🟠 āĻŽāĻžāĻĨāĻžāĻ° āĻ°āĻ•ā§āĻ¤āĻ¨āĻžāĻ˛ā§€āĻ—ā§āĻ˛ā§‹āĻ° āĻ¸āĻ āĻŋāĻ• āĻ•āĻžāĻœ āĻŦā§āĻ¯āĻžāĻšāĻ¤ āĻšā§Ÿ, result: migraine

✔ī¸ āĻ—āĻŦā§‡āĻˇāĻŖāĻžāĻ¯āĻŧ āĻĒā§āĻ°āĻŽāĻžāĻŖ āĻ†āĻ›ā§‡ — āĻŽā§āĻ¯āĻžāĻ—āĻ¨ā§‡āĻļāĻŋāĻ¯āĻŧāĻžāĻŽ āĻ¸āĻžāĻĒā§āĻ˛āĻŋāĻŽā§‡āĻ¨ā§āĻŸ migraine āĻ•āĻŽāĻžāĻ¯āĻŧ

đŸĨœ āĻ‰ā§ŽāĻ¸: āĻŦāĻžāĻĻāĻžāĻŽ, āĻ•āĻ˛āĻž, āĻĻāĻžāĻ°ā§āĻšāĻŋāĻ¨āĻŋ, āĻ•ā§āĻŽāĻĄāĻŧāĻžāĻ° āĻŦā§€āĻœ, āĻĄāĻžāĻ°ā§āĻ• āĻšāĻ•āĻ˛ā§‡āĻŸ (āĻ•āĻŽ āĻĒāĻ°āĻŋāĻŽāĻžāĻŖā§‡)

3. Vitamin D
🟠 āĻ˜āĻžāĻŸāĻ¤āĻŋ āĻĨāĻžāĻ•āĻ˛ā§‡ āĻ‡āĻ¨āĻĢā§āĻ˛ā§āĻ¯āĻžāĻŽā§‡āĻļāĻ¨ āĻŦāĻžā§œā§‡, āĻ¯āĻž migraine āĻŸā§āĻ°āĻŋāĻ—āĻžāĻ° āĻ•āĻ°ā§‡

☀ī¸ ā§§ā§Ģ–ā§¨ā§Ļ āĻŽāĻŋāĻ¨āĻŋāĻŸ āĻ°ā§‹āĻĻā§‡ āĻĨāĻžāĻ•āĻ˛ā§‡āĻ“ āĻ•āĻžāĻœ āĻšā§Ÿ

🐟 āĻ‰ā§ŽāĻ¸: āĻŽāĻžāĻ›, āĻĄāĻŋāĻŽā§‡āĻ° āĻ•ā§āĻ¸ā§āĻŽ, āĻĻā§āĻ§, āĻ¸āĻžāĻĒā§āĻ˛āĻŋāĻŽā§‡āĻ¨ā§āĻŸ

4. Coenzyme Q10 (CoQ10)
🟠 āĻ˜āĻžāĻŸāĻ¤āĻŋāĻ¤ā§‡ āĻŽāĻ¸ā§āĻ¤āĻŋāĻˇā§āĻ•ā§‡ āĻļāĻ•ā§āĻ¤āĻŋāĻ° āĻ˜āĻžāĻŸāĻ¤āĻŋ āĻšā§Ÿ → āĻŽāĻžāĻĨāĻžāĻŦā§āĻ¯āĻĨāĻž

✔ī¸ Supplement āĻ†āĻ•āĻžāĻ°ā§‡ āĻ¨ā§‡āĻ“āĻ¯āĻŧāĻž āĻšā§Ÿ āĻŦā§‡āĻļāĻŋ, āĻ•āĻŋāĻ›ā§ āĻŽāĻžāĻ› āĻ“ āĻŽāĻžāĻ‚āĻ¸ā§‡ āĻĨāĻžāĻ•ā§‡

5. Folate (Vitamin B9) & Vitamin B12
🟠 āĻ¸ā§āĻ¨āĻžāĻ¯āĻŧā§āĻ° āĻ¸āĻ āĻŋāĻ• āĻ•āĻžāĻ°ā§āĻ¯āĻ•ā§āĻ°āĻŽā§‡ āĻŦāĻžāĻ§āĻž āĻĒāĻĄāĻŧā§‡, migraine āĻšāĻ¤ā§‡ āĻĒāĻžāĻ°ā§‡

đŸĨŦ āĻ‰ā§ŽāĻ¸: āĻĒāĻžāĻ˛āĻ‚ āĻļāĻžāĻ•, āĻĄāĻžāĻ˛, āĻĄāĻŋāĻŽ, āĻŦāĻžāĻĻāĻžāĻŽ

29/04/2025

🧠 āĻŽāĻ¸ā§āĻ¤āĻŋāĻˇā§āĻ•ā§‡ āĻļāĻ•ā§āĻ¤āĻŋāĻļāĻžāĻ˛ā§€ āĻ•āĻ°āĻžāĻ° ā§§ā§ĻāĻŸāĻŋ āĻĒā§āĻ°āĻžāĻ•ā§ƒāĻ¤āĻŋāĻ• āĻ‰āĻĒāĻžāĻ¯āĻŧ:
ā§§. 🏃‍♂ī¸ āĻ¨āĻŋāĻ¯āĻŧāĻŽāĻŋāĻ¤ āĻŦā§āĻ¯āĻžāĻ¯āĻŧāĻžāĻŽ
āĻšāĻžāĻāĻŸāĻž, āĻĻā§ŒāĻĄāĻŧāĻžāĻ¨ā§‹ āĻŦāĻž āĻ¸āĻžāĻ‡āĻ•ā§‡āĻ˛ āĻšāĻžāĻ˛āĻžāĻ¨ā§‹ āĻŽāĻ¸ā§āĻ¤āĻŋāĻˇā§āĻ•ā§‡ āĻ°āĻ•ā§āĻ¤ āĻ“ āĻ…āĻ•ā§āĻ¸āĻŋāĻœā§‡āĻ¨ āĻ¸āĻ°āĻŦāĻ°āĻžāĻš āĻŦāĻžāĻĄāĻŧāĻžāĻ¯āĻŧāĨ¤

āĻ¸ā§āĻŽā§ƒāĻ¤āĻŋāĻļāĻ•ā§āĻ¤āĻŋ āĻ“ āĻŽāĻ¨-āĻŽā§‡āĻœāĻžāĻœ āĻ­āĻžāĻ˛ā§‹ āĻĨāĻžāĻ•ā§‡āĨ¤

ā§¨. đŸĨĻ āĻŽāĻ¸ā§āĻ¤āĻŋāĻˇā§āĻ•ā§‡āĻ° āĻœāĻ¨ā§āĻ¯ āĻ‰āĻĒāĻ¯ā§‹āĻ—ā§€ āĻ–āĻžāĻŦāĻžāĻ°
āĻ“āĻŽā§‡āĻ—āĻž-ā§Š: āĻ‡āĻ˛āĻŋāĻļ, āĻ¸āĻžāĻŽāĻ¨ āĻŽāĻžāĻ›, āĻ†āĻ–āĻ°ā§‹āĻŸ

āĻ…ā§āĻ¯āĻžāĻ¨ā§āĻŸāĻŋāĻ…āĻ•ā§āĻ¸āĻŋāĻĄā§‡āĻ¨ā§āĻŸ: āĻŦā§‡āĻ°āĻŋ, āĻŸāĻŽā§‡āĻŸā§‹, āĻŽāĻ°āĻŋāĻš

āĻļāĻžāĻ•āĻ¸āĻŦāĻœāĻŋ: āĻĒāĻžāĻ˛āĻ‚, āĻĒā§āĻāĻ‡, āĻ˛āĻžāĻ˛ āĻļāĻžāĻ•

āĻĄāĻŋāĻŽ: āĻ¸ā§āĻŽā§ƒāĻ¤āĻŋ āĻ“ āĻ¨āĻŋāĻ‰āĻ°ā§‹āĻŸā§āĻ°āĻžāĻ¨ā§āĻ¸āĻŽāĻŋāĻŸāĻžāĻ° āĻ¤ā§ˆāĻ°āĻŋ āĻ•āĻ°ā§‡

āĻŦāĻžāĻĻāĻžāĻŽ āĻ“ āĻ›ā§‹āĻ˛āĻž: āĻŽā§āĻ¯āĻžāĻ—āĻ¨ā§‡āĻļāĻŋāĻ¯āĻŧāĻžāĻŽ āĻ“ āĻĒāĻŸāĻžāĻļāĻŋāĻ¯āĻŧāĻžāĻŽ āĻ¸āĻ°āĻŦāĻ°āĻžāĻš āĻ•āĻ°ā§‡

ā§Š. 🧘 āĻŽā§‡āĻĄāĻŋāĻŸā§‡āĻļāĻ¨ āĻ“ āĻ—āĻ­ā§€āĻ° āĻļā§āĻŦāĻžāĻ¸
āĻŽāĻžāĻ¨āĻ¸āĻŋāĻ• āĻšāĻžāĻĒ āĻ•āĻŽāĻžāĻ¯āĻŧ

āĻŽāĻ¨ā§‹āĻ¯ā§‹āĻ— āĻ“ āĻ¸ā§āĻŽā§ƒāĻ¤āĻŋāĻļāĻ•ā§āĻ¤āĻŋ āĻŦāĻžāĻĄāĻŧāĻžāĻ¯āĻŧ

āĻŽāĻ¸ā§āĻ¤āĻŋāĻˇā§āĻ•ā§‡ "āĻ—ā§āĻ°ā§‡ āĻŽā§āĻ¯āĻžāĻŸāĻžāĻ°" āĻŦāĻžāĻĄāĻŧāĻžāĻ¤ā§‡ āĻ¸āĻžāĻšāĻžāĻ¯ā§āĻ¯ āĻ•āĻ°ā§‡

ā§Ē. 📚 āĻ¨āĻŋāĻ¯āĻŧāĻŽāĻŋāĻ¤ āĻĒāĻĄāĻŧāĻž āĻ“ āĻļā§‡āĻ–āĻž
āĻ¨āĻ¤ā§āĻ¨ āĻ•āĻŋāĻ›ā§ āĻļā§‡āĻ–āĻž (āĻ­āĻžāĻˇāĻž, āĻŦāĻžāĻĻā§āĻ¯āĻ¯āĻ¨ā§āĻ¤ā§āĻ°) āĻ¨āĻŋāĻ‰āĻ°āĻ¨ā§‡āĻ° āĻ¸āĻ‚āĻ¯ā§‹āĻ— āĻŦāĻžāĻĄāĻŧāĻžāĻ¯āĻŧ

āĻŦā§āĻ°ā§‡āĻ‡āĻ¨ā§‡āĻ° āĻĢāĻŋāĻŸāĻ¨ā§‡āĻ¸ āĻŦāĻœāĻžāĻ¯āĻŧ āĻĨāĻžāĻ•ā§‡

ā§Ģ. 🧩 āĻŦā§āĻ°ā§‡āĻ‡āĻ¨ āĻ—ā§‡āĻŽāĻ¸ āĻ“ āĻĒāĻžāĻœāĻ˛
āĻĻāĻžāĻŦāĻž, āĻ¸ā§āĻĄā§‹āĻ•ā§, āĻŽā§‡āĻŽā§‹āĻ°āĻŋ āĻ—ā§‡āĻŽ āĻ‡āĻ¤ā§āĻ¯āĻžāĻĻāĻŋ āĻŦā§āĻĻā§āĻ§āĻŋ āĻ“ āĻŦāĻŋāĻļā§āĻ˛ā§‡āĻˇāĻŖ āĻ•ā§āĻˇāĻŽāĻ¤āĻž āĻŦāĻžāĻĄāĻŧāĻžāĻ¯āĻŧ

ā§Ŧ. 😴 āĻĒāĻ°ā§āĻ¯āĻžāĻĒā§āĻ¤ āĻ˜ā§āĻŽ
ā§­â€“ā§Ž āĻ˜āĻŖā§āĻŸāĻž āĻ˜ā§āĻŽ āĻŽāĻ¸ā§āĻ¤āĻŋāĻˇā§āĻ•ā§‡āĻ° āĻœāĻ¨ā§āĻ¯ āĻœāĻ°ā§āĻ°āĻŋ

āĻ¸ā§āĻŽā§ƒāĻ¤āĻŋ āĻ¸āĻ‚āĻ°āĻ•ā§āĻˇāĻŖ āĻ“ āĻŦāĻŋāĻˇāĻžāĻ•ā§āĻ¤ āĻĒāĻĻāĻžāĻ°ā§āĻĨ āĻĒāĻ°āĻŋāĻˇā§āĻ•āĻžāĻ° āĻšāĻ¯āĻŧ āĻ˜ā§āĻŽā§‡āĻ° āĻ¸āĻŽāĻ¯āĻŧ

ā§­. đŸŦ āĻšāĻŋāĻ¨āĻŋ āĻ“ āĻĒā§āĻ°āĻ•ā§āĻ°āĻŋāĻ¯āĻŧāĻžāĻœāĻžāĻ¤ āĻ–āĻžāĻŦāĻžāĻ° āĻ•āĻŽ āĻ–āĻžāĻ“āĻ¯āĻŧāĻž
āĻ…āĻ¤āĻŋāĻ°āĻŋāĻ•ā§āĻ¤ āĻšāĻŋāĻ¨āĻŋ āĻ¸ā§āĻŽā§ƒāĻ¤āĻŋāĻļāĻ•ā§āĻ¤āĻŋ āĻĻā§āĻ°ā§āĻŦāĻ˛ āĻ•āĻ°ā§‡

āĻĢāĻžāĻ¸ā§āĻŸ āĻĢā§āĻĄ āĻŽāĻ¨ā§‹āĻ¯ā§‹āĻ—ā§‡ āĻŦāĻŋāĻ˜ā§āĻ¨ āĻ˜āĻŸāĻžāĻ¯āĻŧ

ā§Ž. 🤝 āĻ¸āĻžāĻŽāĻžāĻœāĻŋāĻ• āĻ¯ā§‹āĻ—āĻžāĻ¯ā§‹āĻ—
āĻ†āĻ¤ā§āĻŽāĻŦāĻŋāĻļā§āĻŦāĻžāĻ¸ āĻ“ āĻŽāĻžāĻ¨āĻ¸āĻŋāĻ• āĻ¸ā§āĻ¸ā§āĻĨāĻ¤āĻž āĻŦāĻžāĻĄāĻŧā§‡

āĻ†āĻŦā§‡āĻ— āĻ¨āĻŋāĻ¯āĻŧāĻ¨ā§āĻ¤ā§āĻ°āĻŖā§‡ āĻ°āĻžāĻ–ā§‡

ā§¯. ✍ī¸ āĻœāĻžāĻ°ā§āĻ¨āĻžāĻ˛ āĻ˛ā§‡āĻ–āĻž āĻ“ āĻ•ā§ƒāĻ¤āĻœā§āĻžāĻ¤āĻž āĻšāĻ°ā§āĻšāĻž
āĻ¸ā§āĻŸā§āĻ°ā§‡āĻ¸ āĻ•āĻŽāĻžāĻ¯āĻŧ

āĻŽāĻ¨ā§‡āĻ° āĻĒāĻ°āĻŋāĻˇā§āĻ•āĻžāĻ° āĻ­āĻžāĻŦāĻ¨āĻž āĻ“ āĻ¸ā§ƒāĻœāĻ¨āĻļā§€āĻ˛āĻ¤āĻž āĻŦāĻžāĻĄāĻŧā§‡

ā§§ā§Ļ. âŗ āĻāĻ•āĻ¸āĻžāĻĨā§‡ āĻāĻ•āĻŸāĻŋāĻ‡ āĻ•āĻžāĻœ āĻ•āĻ°ā§‹ (Single-tasking)
āĻŽāĻ¨ā§‹āĻ¯ā§‹āĻ— āĻŦāĻžāĻĄāĻŧāĻžāĻ¯āĻŧ

āĻŽāĻ¸ā§āĻ¤āĻŋāĻˇā§āĻ•ā§‡āĻ° āĻ•ā§āĻ˛āĻžāĻ¨ā§āĻ¤āĻŋ āĻ•āĻŽāĻžāĻ¯āĻŧ

29/04/2025

🧠 Brain ke shoktishali korar 10ti proven natural upay:
1. 🏃‍♂ī¸ Regular Exercise
Cardio (walking, running) brain-e oxygen baray, new cell toiri hoy.

Research bole regular exercise memory o mood baray.

2. đŸĨĻ Balanced Diet (Brain Food)
Omega-3: Mach (ilish, salmon), akhrot

Antioxidants: Beri, tomato, morich

Leafy greens: Pui shaak, palong, data shaak

Cholines: Dim

Magnesium + potassium: Chola, badam, komola, pepe

3. 🧘 Meditation & Deep Breathing
Stress komay

Focus baray

Brain-er gray matter grow korte help kore (proven by MRI research)

4. 📚 Niyomito Pora & Learning
Notun kichu shekha brain-e neuroplasticity baray.

Ekta notun bhasha shekha, bajnar instrument shekha – egulo brain er power onek baray.

5. 🧩 Brain Games & Puzzles
Sudoku, chess, memory games, Rubik’s cube.

Focus, problem-solving, decision-making skill grow kore.

6. 😴 Bhalo Ghum
Raat-e 7–8 ghonta ghum brain er memory, focus, emotional stability jonne dorkar.

Ghum-er shomoy brain toxins clean kore.

7. 🧂 Sugar & Processed Food komano
Excess sugar memory damage korte pare.

Junk food brain function slow kore.

8. 🤝 Social Interaction
Active communication mood uplift kore.

Emotional intelligence, empathy baray.

9. ✍ī¸ Journaling & Gratitude Practice
Brain ke stress-free rakhe.

Clarity & creativity baray.

10. âŗ Single-tasking Practice
Ek shomoy e ekta kaj korle brain-er efficiency baray.

Multitasking brain power komay.

20/04/2025

āĻĒāĻžāĻ¤āĻžāĻļāĻžāĻ• (Pat Shak)ā§§ā§Ļā§Ļ āĻ—ā§āĻ°āĻžāĻŽ āĻĒāĻžāĻ¤āĻžāĻļāĻžāĻ•ā§‡ āĻ¯āĻž āĻĨāĻžāĻ•ā§‡ (āĻĒā§āĻ°āĻžā§Ÿ)
đŸĨŦ āĻ­āĻŋāĻŸāĻžāĻŽāĻŋāĻ¨ āĻ“ āĻŽāĻŋāĻ¨āĻžāĻ°ā§‡āĻ˛ (āĻĒā§āĻ°āĻžā§Ÿ)

āĻ‰āĻĒāĻžāĻĻāĻžāĻ¨ āĻĒāĻ°āĻŋāĻŽāĻžāĻŖ
āĻ•ā§āĻ¯āĻžāĻ˛āĻ°āĻŋ 23 kcal
āĻĒāĻžāĻ¨āĻŋ ~92%
āĻĒā§āĻ°ā§‹āĻŸāĻŋāĻ¨ 2.5 g
āĻĢāĻžāĻ‡āĻŦāĻžāĻ° 1.7 g
āĻ•āĻžāĻ°ā§āĻŦā§‹āĻšāĻžāĻ‡āĻĄā§āĻ°ā§‡āĻŸ 3.6 g
āĻĢā§āĻ¯āĻžāĻŸ 0.3 g

āĻĒā§āĻˇā§āĻŸāĻŋ āĻ‰āĻĒāĻžāĻĻāĻžāĻ¨ āĻĒāĻ°āĻŋāĻŽāĻžāĻŖ
Vitamin and minerel

āĻ­āĻŋāĻŸāĻžāĻŽāĻŋāĻ¨ A (āĻŦā§‡āĻŸāĻž āĻ•ā§āĻ¯āĻžāĻ°ā§‹āĻŸāĻŋāĻ¨) 4700 IU
āĻ­āĻŋāĻŸāĻžāĻŽāĻŋāĻ¨ C 35–40 mg
āĻ­āĻŋāĻŸāĻžāĻŽāĻŋāĻ¨ K 400+ Âĩg
āĻĢāĻ˛ā§‡āĻŸ (Folic Acid) ~100 Âĩg
āĻ•ā§āĻ¯āĻžāĻ˛āĻ¸āĻŋāĻ¯āĻŧāĻžāĻŽ 110 mg
āĻ˛ā§‹āĻšāĻž (Iron) 2.5 mg
āĻĒāĻŸāĻžāĻļāĻŋāĻ¯āĻŧāĻžāĻŽ 330 mg
āĻŽā§āĻ¯āĻžāĻ—āĻ¨ā§‡āĻ¸āĻŋāĻ¯āĻŧāĻžāĻŽ 70 mg

⭐ āĻ‰āĻĒāĻ•āĻžāĻ°āĻŋāĻ¤āĻž:
āĻ°āĻ•ā§āĻ¤āĻļā§‚āĻ¨ā§āĻ¯āĻ¤āĻž āĻ•āĻŽāĻžā§Ÿ (āĻ•āĻžāĻ°āĻŖ āĻ†āĻ›ā§‡ āĻ†ā§ŸāĻ°āĻ¨ āĻ“ āĻĢāĻ˛ā§‡āĻŸ)

āĻšāĻžā§œ āĻŽāĻœāĻŦā§āĻ¤ āĻ°āĻžāĻ–ā§‡ (āĻ­āĻŋāĻŸāĻžāĻŽāĻŋāĻ¨ K, āĻ•ā§āĻ¯āĻžāĻ˛āĻ¸āĻŋāĻ¯āĻŧāĻžāĻŽ)

āĻšā§‹āĻ– āĻ­āĻžāĻ˛ā§‹ āĻ°āĻžāĻ–ā§‡ (āĻ­āĻŋāĻŸāĻžāĻŽāĻŋāĻ¨ A)

āĻ°āĻ•ā§āĻ¤āĻšāĻžāĻĒ āĻ¨āĻŋā§ŸāĻ¨ā§āĻ¤ā§āĻ°āĻŖā§‡ āĻ¸āĻžāĻšāĻžāĻ¯ā§āĻ¯ āĻ•āĻ°ā§‡ (āĻĒāĻŸāĻžāĻļāĻŋāĻ¯āĻŧāĻžāĻŽ)

17/04/2025

Shokale ghum theke uthar por darale lower back pain howar ekta common karon hoite pare:

1. Muscle stiffness (pesha jome jawa)
Raatbhar shorir ekoi position-e thakar fole muscles, especially lower back-er peshigulo stiff hoye jai. Ghum theke uthar por jokhon apni daran, tokhon oi stiff muscle gulo stretch hoye pain feel hoy.

2. Mattress or sleeping posture
Jodi apnar mattress too soft or too hard hoy, ba ghumano’r position jodi shorirer jonno supportive na hoy (e.g., upor die ghuma or fully straight position), tahole spine-er natural alignment nosto hoye pain korte pare.

3. Dehydration and electrolyte imbalance
Raat e pani kom kheye thakle muscle cramp or stiffness hoite pare. Khaoa daoa korar por jemon pani, potassium, magnesium, calcium intake barle—muscle relax kore, tai pain kom lage.

4. Lack of morning movement
Shorir theke raat er pore lactic acid jamar tendency thake. Morning-e halka stretching or walk er modhye diye eita ber hoy, ar pain kome.

5. Minor disc issue or early degenerative changes
Age barle lumbar spine-er disc gulor modhye compression barte pare. Shokale spine e fluid pressure beshi thake, jar fole compression barle pain hoy. Kintu dine cholar modhye fluid ta redistribute kore, tai pain kom lage.

🧀 ā§¨ āĻŸā§‡āĻŦāĻŋāĻ˛ āĻšāĻžāĻŽāĻš (āĻĒā§āĻ°āĻžā§Ÿ 30g) āĻĻā§āĻ§ā§‡āĻ° āĻ›āĻžāĻ¨āĻžā§Ÿ āĻ¯āĻž āĻĨāĻžāĻ•ā§‡:
11/04/2025

🧀 ā§¨ āĻŸā§‡āĻŦāĻŋāĻ˛ āĻšāĻžāĻŽāĻš (āĻĒā§āĻ°āĻžā§Ÿ 30g) āĻĻā§āĻ§ā§‡āĻ° āĻ›āĻžāĻ¨āĻžā§Ÿ āĻ¯āĻž āĻĨāĻžāĻ•ā§‡:

Human body daily needs
11/04/2025

Human body daily needs

03/04/2025

Tora onner shathe kharap bebohar kore nijera nijederke pobitro mone korish keno? arekjoner kothai toder mone betha lage ar toder kotha shorboter moto ,, onner kase khub aram lage.

15/02/2025

onner shukh kere nile akshomoi nijer shukh harie jai.tai amra shabdhan hoi ei bepare

06/01/2025

Prithibita emon, jakei beshi valobashbe shei dhakka marbe.

01/01/2025

Akdin bolechilam, boro cheler jokhon onek taka chilo, onek ohonkar korechile ar amake torture korechile, gaye hat tulechile. shei chele 12 bochor alada thekeche. Abar jokhon choto chele onek taka kamano shuru korlo tokhono aki rokom torture ar takar khota cholte thaklo, basha theke ber kore dile bar bar. bolechilam ohonkar korona, ei cheleo tomar kach theke dure chole jabe. prokriti aj bichar koreche. Amake jemon ak taka char dea hoinai, tomakeo tomar choto chele char deina. bari theke ber kore dite chai. tomakeo aj takar jonne torture kore. prokritir ki khela.

28/12/2024

I stay in home daily. I rarely go outside. I walk 30 min on treadmil. I am a freelancer. Daily nutrient list from bangladeshi food. nutrient value with it

Morning (Breakfast)
2 Whole Wheat Ruti (Flatbread)

Calories: 200 kcal
Protein: 6g
Carbs: 40g
Fiber: 6g
1 Boiled Egg

Calories: 70 kcal
Protein: 6g
Fat: 5g
1 Glass of Milk (250ml)

Calories: 120 kcal
Protein: 8g
Calcium: 300mg
1 Banana (Medium)

Calories: 105 kcal
Potassium: 400mg
Carbs: 27g
Total Nutrients for Breakfast:
Calories: 495 kcal | Protein: 20g | Carbs: 67g | Fiber: 6g

Mid-Morning Snack
1 Handful of Roasted Chhola (Chickpeas, 30g)

Calories: 100 kcal
Protein: 5g
Fiber: 4g
1 Guava (Medium)

Calories: 45 kcal
Vitamin C: 125mg
Fiber: 5g
Total Nutrients for Snack:
Calories: 145 kcal | Protein: 5g | Fiber: 9g

Lunch
1.5 Cups of Brown Rice (200g cooked)

Calories: 220 kcal
Carbs: 45g
Fiber: 4g
1 Piece of Fish (Rui/Ilish, 100g)

Calories: 180 kcal
Protein: 20g
Omega-3: 1.2g
1 Cup of Mixed Vegetables (100g)

Calories: 50 kcal
Fiber: 4g
Vitamins: A, C
1 Small Bowl of Dal (Lentil Soup, 150ml)

Calories: 120 kcal
Protein: 8g
Fiber: 4g
1 Slice of Lemon

Negligible calories, boosts vitamin C absorption.
Total Nutrients for Lunch:
Calories: 570 kcal | Protein: 28g | Carbs: 55g | Fiber: 12g

Afternoon Snack
1 Bowl of Muri (Puffed Rice, 30g)

Calories: 100 kcal
Carbs: 24g
Fiber: 1g
1 Handful of Peanuts (20g)

Calories: 120 kcal
Protein: 6g
Healthy Fats: 10g
1 Cup of Green Tea

Calories: 0 kcal
Antioxidants: High
Total Nutrients for Snack:
Calories: 220 kcal | Protein: 6g | Healthy Fats: 10g

Evening Snack
1 Small Bowl of Fruit Salad (Apple, Orange, and Pomegranate, 150g)

Calories: 70 kcal
Vitamins: A, C
Fiber: 4g
1 Handful of Almonds (15g)

Calories: 90 kcal
Protein: 3g
Healthy Fats: 8g
Total Nutrients for Snack:
Calories: 160 kcal | Protein: 3g | Fiber: 4g

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