बारहमासी पेय है पानी 

रहिमन पानी राखिये 

The human body is a water machine‚ designed primarily to run on water and minerals. ... more on the tremendous healing ability our body has and how much that ability depends on water. ... 2/3 of your body weight is water (40 to 50 quarts).

पानी बारहमासी तरल है कुदरत का दिया  बेहतरीन तोहफा है , पेय है।हमारे शरीर का ७५ फीसद भार जलभार ही है इसीलिए नदी नालों से हमें कुदरती प्यार है। पञ्चभूतों में से एक है जल। हर मौसम में हमें कमसे कम आठ ग्लास पानी पीना ही चाहिए। 

(जिन्हें प्रास्टेटिक इंलारजमेंट की शिकायत है वह एक साथ ज्यादा पानी न पियें )

शरीर हमारा मंदिर है जिस तरह घर की साफ़ सफाई के लिए जल चाहिए इसी तरह इस मंदिर की मेन्टीनेन्स के लिए एक न्यूनतम मात्रा जल की हमें चाहिए ही चाहिए। 

मैंने देखा है सर्दी में खासकर कुछ लोग पानी पीने  में बड़ी कोताही बरतते हैं मेरे फादर साहब दिन भर में एक ग्लास पानी पीते  थे.दमे के मरीज़ थे जब कि इस रोग की टर्मिनल स्टेज में जल एक टॉनिक का काम करने लगता है बलगम को बाहर लाता है तनुकृत (पतला )करके। 

चलिए आपकी मुश्किल आसान कर देते हैं। २० फीसद जल की आ-पूर्ती  आप जलीय तरकारियों और फलों से कर सकते हैं। फिर भी जल के सीधे सीधे सेवन के बारे में आप सावधान रहें कोताही न करें। यहाँ आपको ऐसे फल और तरकारियों में मौज़ूद जल का इल्म कराया जा रहा है जिनका बहुलांश जल ही है। 

रट  लीजिए इनके नाम -

खीरा ,ककड़ी ,लेट्स (मृदु सलाद का पता जो मुंह डालते ही घुल जाता है बंद गोभी की तरह इसकी जुगाली नहीं करनी पड़ती ),विटामिन K का बढ़िया स्रोत हैं किस्म किस्म के लेटस। कई किस्में हैं इसकी भारत के उत्तर पूरबी इलाके में इसकी मौज़ है। सेलरी (हरे सफ़ेद डंठल वाली एक सब्ज़ी है जो कच्ची भी खाई जाती है। जूस भी इसका निकाला जाता है। ज़ीरो और नेगेटिव केलोरी नाम की तो कहीं कोई बात नहीं होती है अलबता नाम मात्र की ६ केलोरी होतीं हैं इसके एक लम्बे डंठल में।  ये फिलर का काम करते हैं। रफेज जाता है शरीर में। खट्टे पैन की ,अम्ल शूल की दवा है सेलरी। खनिज और विटामिन भी इसमें भरपूर हैं। पियक्कड़ों में अक्सर फोलेट की कमी हो जाती है। सेलरी इसकी आपूर्ति कर सकता है। अलावा इसके इससे आपको मिल जाता है विटामिन A,C और K.

Folate deficiency is a lack of folic acid in the diet and the signs are often subtle.Folate deficiency anemia is 

the medical name given for the condition.

मूली विविध रूपा है कई रंगों में और शक्लों में उपलब्ध है। कफ नाशक है पीलिया की औषधि है। 

टमाटर फल भी है सब्ज़ी भी है। बेबी टमेटोज की छटा आप देखते ही रह जायेंगे। ग्रीन पेपर (शिमला मिर्च )को हमारे यहाँ वह स्थान नहीं मिल पाया है जो इसकी अन्य सखियाँ (रेड ,येलो ,ऑरेंज पेपर )ले गईं हैं जलीय अंश ही नहीं एंटीऑक्सीडेंट कवच मुहैया करवाने में भी यह अपनी अन्य सखियों से कम नहीं है। 

फूल गोभी जादुई है विटामिनों पुष्टिकर तत्वों के अलावा ये आपको मुहैया करवाता है खून में घुली चर्बी को कम करने वाली कुदरती स्टेटिन ,अन्यान्य कैंसर रोधी तत्व। 

तरबूज़ ,अरे साहब हम तो शादी ब्याह में  डिनर की शुरुआत ही इससे करते हैं चाहे सर्दी हो या गर्मी। टमाटर का बाप है यह टमाटर की तरह  इसमें लाइकोपीन भी बहुत इफरात से है  अलावा इसके कार्बोहाइड्रेट से भरा हुआ है यह। कुदरती शरबत है। एंटीऑक्सीडेंट का कैंसर रोधी कवच है तरबूज़ बोले तो वाटरमेलन। 

ल्यूटीन ,विटामिन K,E,पोटेशियम और फोलेट मुहैया करवाता है आपको पालक।कोशिकाओं की टूट फूट की भरपाई में बाधक अणुओं (फ्री रेडिकल्स )की यह अच्छी खबर लेता  है। 

कमरख (स्टार फ्रूट )खाई है कभी खट्टी और खट्टी कभी कभार थोड़ी सी मीठी भी। एक ख़ास एंटीऑक्सीडेंट होता है इसमें epicatechin दिल के लिए मुफीद है यह अलावा इसके ये रेडवाइन ,ग्रीन टी और डार्क चोकलेट का मुकाबला करती है। 

किडनी की शिकायत वालों को स्टार फ्रूट से दूर रहना ही बेहतर क्योंकि इसमें ओगज़लिकएसिड की लोडिंग रहती है। 

जूस से लबालब भरी स्टार रेड बेरीज सभी बेरीज की  माँ है (blue ,black,raspberries  ).

ब्रोकली भैया का ज़वाब नहीं। पोटेशियम,विटामिन A और C के मामले में पुष्टिकर तत्वों के मामले में यह फूल गोभी से आगे है। 

गुलाबी रंगत वाला चकोतरा (Grape fruit )काया को छरहरी बनाने में मदद करता है .खून से गैर ज़रूरी अमित्र चर्बी को बाहर निकालने में मददगार रहता है। 

बेबी कैरट तो अब भारत में भी बच्चों के लंच बॉक्स में जगह बनाने लगा है। पानी की छोटी बोतल ही समझो इसे। 

कैंटालुप का ज़वाब नहीं केलोरी कम ,विटामिन A भार ज्यादा। वैरायटी  ही वैरायटी हैं इसकी  .चुन तो लें। 

 Folate deficiency is a lack of folic acid in the diet and the signs are often subtle.Folate deficiency anemia is 

the medical name given for the condition.

 

Foods that keep you hydrated

According to the old rule of thumb, you're supposed to drink eight glasses of water per day (and some experts 

recommend even more). That can seem like a daunting task on some days, but here's the catch: You don't have to drink 

all that water. Roughly 20% of our daily H2O intake comes from solid foods, especially fruits and vegetables. 

It's still important to drink plenty of water — especially in the summertime — but you can also quench your thirst with 

these 15 hugely hydrating foods, all of which are at least 90% water by weight. 

(1)Cucumber 

Water content: 96.7% 

This summer veggie — which has the highest water content of any solid food — is perfect in salads, or sliced up and 

served with some hummus, says Keri Gans, author of "The Small Change Diet: 10 Steps to a Thinner and Healthier 

You" and a consultant to Mindbloom, a technology company that makes life-improvement apps. 

Want to pump up cucumber's hydrating power even more? Try blending it with nonfat yogurt, mint, and ice cubes to 

make cucumber soup. 

"Soup is always hydrating, but you may not want to eat something hot in the summertime," Gans says. "Chilled 

cucumber soup, on the other hand, is so refreshing and delicious any time of year." 

(2)Iceberg lettuce 
Water content: 95.6% 

Iceberg lettuce tends to get a bad rap, nutrition-wise. Health experts often recommend shunning it in favor of darker 

greens like spinach or romaine lettuce, which contain higher amounts of fiber and nutrients such as folate and vitamin 

K. 

It's a different story when it comes to water content, though: Crispy iceberg has the highest of any lettuce, followed by 

butterhead, green leaf, and romaine varieties. 

So when the temperature rises, pile iceberg onto sandwiches or use it as a bed for a healthy chicken salad. Even better: 

Ditch the tortillas and hamburger buns and use iceberg leaves as a wrap for tacos and burgers.

(3)Celery 

Water content: 95.4% 

That urban legend about celery having negative calories isn't quite true, but it's pretty close. Like all foods that are high in 

water, celery has very few calories — just 6 calories per stalk. And its one-two punch of fiber and water helps to fill you 

up and curb your appetite. 

This lightweight veggie isn't short on nutrition, however. Celery contains folate and vitamins A, C, and K. And thanks in 

part to its high water content, celery neutralizes stomach acid and is often recommended as a natural remedy for 

heartburn and acid reflux. 

(4)Radishes 
Water content: 95.3% 

These refreshing root vegetables should be a fixture in your spring and summer salads. They provide a burst of spicy-

sweet flavor—and color!—in a small package, and more importantly they're filled with antioxidants such as catechin 

(also found in green tea). 

A crunchy texture also makes radishes a perfect addition to healthy summer coleslaw—no mayo required. Slice them 

up with shredded cabbage and carrots, sliced snow peas, and chopped hazelnuts and parsley, and toss with poppy 

seeds, lemon juice, olive oil, salt, and pepper. 

Tomatoes 
Water content: 94.5% 

Sliced and diced tomatoes will always be a mainstay of salads, sauces, and sandwiches, but don't forget about sweet 

cherry and grape varieties, which make an excellent hydrating snack, Gans says. "They're great to just pop in your 

mouth, maybe with some nuts or some low-sodium cheese," she says. "You get this great explosion of flavor when you 

bite into them." 

Having friends over? Skewer grape tomatoes, basil leaves, and small chunks of mozzarella on toothpicks for a quick 

and easy appetizer. 

(6)Green peppers 
Water content: 93.9% 

Bell peppers of all shades have a high water content, but green peppers lead the pack, just edging out the red and 

yellow varieties (which are about 92% water). And contrary to popular belief, green peppers contain just as many 

antioxidants as their slightly sweeter siblings. 

Peppers are a great pre-dinner or late-night snack, Gans says. "We tell people to munch on veggies when they have a 

craving, but a lot of people get bored of carrots and celery pretty quickly," she says. "Peppers are great to slice up when 

you get home from work, while you're making or waiting for dinner." 

(7)Cauliflower 
Water content: 92.1% 

Don't let cauliflower's pale complexion fool you: In addition to having lots of water, these unassuming florets are packed 

with vitamins and phytonutrients that have been shown to help lower cholesterol and fight cancer, including breast 

cancer. (A 2012 study of breast cancer patients by Vanderbilt University researchers found that eating cruciferous 

veggies like cauliflower was associated with a lower risk of dying from the disease or seeing a recurrence.) 

"Break them up and add them to a salad for a satisfying crunch," Gans suggests. "You can even skip the croutons!" 

(8)Watermelon 
Water content: 91.5% 

It's fairly obvious that watermelon is full of, well, water, but this juicy melon is also among the richest sources of 

lycopene, a cancer-fighting antioxidant found in red fruits and vegetables. In fact, watermelon contains more lycopene 

than raw tomatoes—about 12 milligrams per wedge, versus 3 milligrams per medium-sized tomato. 

Although this melon is plenty hydrating on its own, Gans loves to mix it with water in the summertime. "Keep a water 

pitcher in the fridge with watermelon cubes in the bottom," she says. "It's really refreshing, and great incentive to drink 

more water overall." 

(9)Spinach 
Water content: 91.4% 

Iceberg lettuce may have a higher water content, but spinach is usually a better bet overall. Piling raw spinach leaves on 

your sandwich or salad provides nearly as much built-in hydration, with an added nutritional punch. 

Spinach is rich in lutein, potassium, fiber, and brain-boosting folate, and just one cup of raw leaves contains 15% of 

your daily intake of vitamin E — an important antioxidant for fighting off the damaging molecules known as free radicals. 

(10)Star fruit 
Water content: 91.4% 

This tropical fruit, also known as carambola, comes in sweet and tart varieties and has a juicy texture similar to 

pineapple. Its eye-catching shape looks great in a fruit salad or as an edible garnish on the rim of a summer cocktail, 

and as an added bonus it's rich in antioxidants, especially epicatechin — a heart-healthy compound also found in red 

wine, dark chocolate, and green tea. 

One note of caution: People with kidney problems should avoid star fruit because of its high levels of oxalic acid. 

(11)Strawberries 
Water content: 91.0% 

All berries are good foods for hydration, but juicy red strawberries are easily the best of the bunch. Raspberries and 

blueberries both hover around 85% water, while blackberries are only slightly better at 88.2%. 

"I love strawberries blended in a smoothie or mixed with plain nonfat yogurt—another hydrating food," Gans says. 

Strawberries add natural sweetness to the yogurt, she adds, and the combo of carbohydrates, fiber, and protein make a 

great post-workout recovery snack. 

(12)Broccoli 
Water content: 90.7% 

Like its cousin cauliflower, raw broccoli adds a satisfying crunch to a salad. But its nutritional profile — lots of fiber, 

potassium, vitamin A, and vitamin C — is slightly more impressive. What's more, broccoli is the only cruciferous 

vegetable (a category that contains cabbage and kale, in addition to cauliflower) with a significant amount of 

sulforaphane, a potent compound that boosts the body's protective enzymes and flushes out cancer-causing chemicals. 

(13)Grapefruit 
Water content: 90.5% 

This juicy, tangy citrus fruit can help lower cholesterol and shrink your waistline, research suggests. In one study, 

people who ate one grapefruit a day lowered their bad (LDL) cholesterol by 15.5% and their triglycerides by 27%. In 

another, eating half a grapefruit — roughly 40 calories — before each meal helped dieters lose about three and a half 

pounds over 12 weeks. Researchers say that compounds in the fruit help fuel fat burn and stabilize blood sugar, 

therefore helping to reduce cravings. 

(14)Baby carrots 
Water content: 90.4% 

A carrot's a carrot, right? Not when it comes to water content. As it turns out, the baby-sized carrots that have become a 

staple in supermarkets and lunchboxes contain more water than full-size carrots (which are merely 88.3% water). 

The ready-to-eat convenience factor is hard to top, as well. Snack on them right out of the bag, dip them in hummus or 

guacamole, or — for a bit of added crunch and bright orange color — chop them up and add them to salads or salsas. 

(15)Cantaloupe 
Water content: 90.2% 

This succulent melon provides a big nutritional payoff for very few calories. One six-ounce serving — about one-quarter 

of a melon — contains just 50 calories but delivers a full 100% of your recommended daily intake of vitamins A and 
. 

"I love cantaloupe as a dessert," Gans says. "If you've got a sweet tooth, it will definitely satisfy." Tired of plain old raw 

fruit? Blend cantaloupe with yogurt and freeze it into sherbet, or puree it with orange juice and mint to make a refreshing 

soup.