Health ke liye kya khaye

Vajan kam karne ke liye kai tarah ke diet plan hain. Lekin teji se vajan kam karne ke liye kuchh aise phuds ki jarurat hoti hai. Jo sharir ke metabolik ret ko tej karne wale hon. Isake alava sharir ko aise vitamin de saken jo vet los mein madad karne wale hote hain. Ek shodh ke anusaar motaapa ghataane ke liye vitamin c vaale phuds ka sevan faydemand hota hai.

Vitamin c sharir ko poshan to milata hi hai, saath mein pehchan tantr behtar hone ke saath metaabolik ret bhi behatar hota hai. Agar aap bhi teji se vajan kam karne ka plan bana rahe hain.

To ham yahaan par vitamin c vaale kuchh phuds bata rahe hain. Kivi va Strawberries Kivi ka sevan sharir ko kai tarah ke fayde deta hai. Metabolic ret tej karne aur sharir mein blad sarkuleshan ko behtar karne ke liye kivi ka sevan faydemand hota hai.

Agar aap teji se vajan kam karna chahte hain, to aapko kivi va straaberg ka sevan jarur karna chahiye. Teji se vajan kam karne ke liye shimla mirch va bins ka sevan faydemand hota hai.

Shimla mirch mein vitamin c ke saath antioxidants paaye jaate hain. Papita aur kaddu Aap soch rahe honge ki papita aur kaddu ek saath kyon to aapko jaana na chahiye ki papita aur kaddu dono hi ek hi tarah se fayde pahunch aate hain.

Papita mein jahaan vitamin c paya jata hai. Vahin kaddu mein paryapt matra mein vitamin e paya jata hai. In donon ko dait mein shamil karke aap teji se vajan kam kar sakte hain. Nashpati va seb vet los mein nashpati aur seb bhi madad karte hain. Nashpati va seb min vitamin c ki matra paryapt hoti hai. Nashpati va seb khane se sharir ko any jaruri vitamin bhi milte hain.

OR Nashpati va seb mein phaibar bhi paya jata hai, jo vajan kam karne mein kabhi madadgaar hota hai. Nimbu va sentara Vajan kam karne ke liye nimbu ka sevan to sabhi karte hain. Teji se vajan kam karne ke liye dait mein nimbu aur santare ko jarur shamil karna chahiye. Khaali pet subah nimbu paani pine ke saath khaane ke baad ya pahale santare ka sevan teji se vajan kam karne mein madad karta hai.

Nimbu va santare mein paryapt matra mein vitamin c paaya jaata hai. Ham sabhi jaanate hain ki sharir ke liye vitamin va poshak tatva kitni jaruri hai. Agar ham sahi vitaamin aur poshak tatv ko apni diat mein shaamil karate hain to motapa aur daayabitij jaisi khatarnak bimari se dur rahte hain.

Teji se vajan kam karne ke liye khaye vitamin C wale ye foods. Motapa kam karne ke aasan upay. Next Yoga for Hepatitis Bachna hai Hepatitis se to kare ye do aasan. September 16, at pm.To agar aapka Vajan jada hai to kam kaise kare uske ware me phele bataya gaya hai or abhi ham janege kaise Vajan ko badhaya ja sakta hai apne khann Pinn or rhen shaen me thoda badlab karke. To Chaliye me aapko batati hu kuch Upay or kuch Khan-Paan ki chije jiski madad se aap apna Weight Vajan Badi aasani se badha sakte hai.

Vajan kaise badhaye usse phele kuch or bate bhi jaan lete hai ki akhir Vajan kamm q hota hai or hamari Height ke hisab se kitna Vajan hamme hona chaiye. Vajan kam hone se sarir bimariyo ka ghar ban jata hai ye to aapko pata hoga, Q ki sarir kisi bhi infection se ladne layak nahi rheta.

Ye kuch Bimariya jo Vajan kam hone ki waja se ho sakti hai:. Height ke hisab se kitna vajan hona chaiye ek Purus or Mahila me uska Chart niche diya gaya hai aap usme dekh kar apka sahi Vajan kya hona chaiye jaan sakte hai. Ab aap Table me dekh kar jaan chuke hai ki aapki Height ke hisab se aapka kitna vajan hona chaiye. Viyayam or Yoga karna wese to sabkle liye acha hota hai usse Sarir ki maaspesiya khuchti hai or majbut hoti hai.

Yoga karke Vajan kam bhi kiya ja sakta hai or agar kisi ke Vajan kam hai to Yoga ki madad se bad bhi jada hai. Agar aap apna Weight badana chate hai to aapke liye achi nind aana bhut jaruri hai q ki jab ham sote hai jab hi hamara sirir me jo kami hai wo puri hoti hai.

health ke liye kya khaye

Agar aap bhut kuch khaye phir bhi aapka vajan nahi badhe uska sikha matlab hai aap jo kha rahe hai wo aapki body ko nahi lag raha. Agar aap Pani kam pite hai to ye bhi achi baat nahi hai q ki sarir ko pani ki bhut jarurat hoti hai or agar pani ki kami ho jaye sarir me to jo ham khate hai wo sarir ko achi se nahi lagta or uss karan se vajan nahi bad pata. Din me glass pani piye. Ji haa, Aap jan kar heran hoge par jitni bhi mithi chije hai wo vajan badhane me madad karti hai.

Height Badhane Ke Liye Kya Khaye – Diet Plan TOP 10 Phal Sabjiyan

Aap Roj khane ke baad kuch na kuch mitha jarur khaye, or jitne mithe Fal Fruits hai, Mithai hai ya Chai ya Coffee thoda mitha piye. Agar aapko Diabetes ki sikayat hai to aap mitha nahi kha sakte hai. Agar aap kisi baat ki tension lete hai or aap kisi tanav me jio rahe hai to ye bhi ek karan ho sakta hai aapke vajan naa badhne ka. Isliye jitna ho sake khus rahe or Tanav mukt rahe tari aapke sarir ki jo eanergy hai wo sahji jagha lag sake.

Acha Khana kitna Jaruri hai wo batane ki jarurat nahi hai, aapko pata hi hoga. Har Roj subha ka nasta jarur kare or har 2 ghante me kuch na kuch khate rahe.

Diyan rakhe khana hamesa achi se chawa kar khaye. Protein body ki muscles badane may madad karta hmuscles badti h to wieght bhi badata h,is liye protien rich source apni diet may shamil karey, sath hi ap carbohydrates bhi apni diet may shamil Kar saktey h, carbohydrate or protien ka combination weight badane may kafi madad karta h.

Ap carbohydrates diet may meatFishegg include Kar saktey h Yadi Ap vegetarian h to paneerground nut mungfali ley saktey h. Agar aapko apni Body ka Weight badhana hai to aapko aesi chije khani hogi jo vajan badhane me madad karti ho, Chaliye Jaan lete hai kya kya khaye Vajan badhane ke liye:. Egg anda : Egg me achi matra me Protein hota hai jo Muscle banane me madad karta hai. Dudh milk : Roj Subha ek glass Dudh piye isse bhi vajan badne me madad milegi.

AGar thoda jaldi Vajan badhana hai to aap Dudh ke sath Kele ko mila kar khaye isse aapka vajan bhut jaldi badhega. Peanut Butter mungfali ka makhan : Inme Protein bhut hota hai jo Body me waight gain karne me madad karta hai. Chiken Meat : Chiken me protein ki matra bhut hoti hai jo waight gain karne me madad karti hai. Agar aap Gym ya wordout karte hai kam se kam 1 hour to aapko gram chicken daily khana chaiye. Ghee : Roj Daal or Roti me Achi se Ghee laga kar khaye, usse aapke sarir me fat badme me madad milegi.

Aap aalo ko ubal kar kha sakte hai or agar aapkko aese pasand nahi to aap uska bhujiya bana kar bhi kha sakte hai. Banana Kela : Kela ek aesa Fal hai jiske aanek faide hai, or Kela Vajan badhane me bhi bhut help karta hai.

Roj Dudh ke sath 2 kele khane se vajan badta hai. Agar aap 3 mahine tak aesa kare to aapka acha vajan badh jayega. To Friends ab Aap Jaan chuke hai ki Vajan kam hone ke kya kya karan hota hai or Vajan kam hone par kya hota hai or kaise Vajan ko badaya ja sakta hai. Agar aap Apne Khaan Paan ka sahi se khayal rakhe to aapka Vajan badi hi aasani se badh sakta hai, aap agar sahi tarike se apna Vajan badhana chate hai to aap kisi Nutreation se apna Diet Chart banwa sakte hai.

Ummid hai Aapko ye jankari Upyogi lagi hogi or isse aapko ye samaj aa gaya hoga ki agar ham chahe to badi aasani se vajan ko apni Hight ke hisab se bada sakte hai. Agar aapka koi Sabal ya Sujab hai to comment ke jarur bataye or aapko ye jankari kesi lagi wo batana na bhule.

Muje police me bharti lena hai uske liye vajan badana hai.Barish ke mausam me kya khaye top 10 healthy food to eat during monsoon. Barish ke mausam ne destak de diya hai garmiyo ko piche chodte huye yah hariyali bhara mausam sabhi ko pasand ata hai.

Par barish ka ye mausam kai bimariya bhi apne sath lata hai jinse bachana bhi bahut jaruri hai. Khas taur par bacho ko nahi pata hota hai ki Barish ke mausam me kya khaye isliye badho ki apekcha bache is mausam me jaldi bimar padte hai.

Rainy season me Hume kin bato ka dhyan dena hai aur apne khaan paan me kise shamil karna hai iski jankari na hone ki vajah se adhiktar log bimar pad jate hai. Isliye aaj hum batayenge kuch aise food jo apko is monsoon me energy bhi dega aur apko bimariyo se bhi bachayega healthy bhi rakhega. Jisse is rainy season ka aap bharpur anand le payenge. Chaliye jante hai barish ke mausam me kya khaye top 10 healthy food kon se hai. Corn ko hindi me bhutta bhi kaha jata hai barsat me agar garma garam bhune huye bhutte nahi khaye to barish ka maja mano adhura sa lagta hai.

चेहरे पर चमक लाने के लिए क्या खाएं – Face Par Glow Lane K Liye Kya Khaye In Hindi

Ye bhutta khane me jitna tasty hota hai uske gunkari labh usse bhi jyada hote hai. Corn me antioxidants, fibers, proteins bharpur matra me paye jate jo skin aur health dono ke liye bahut Acha hota hai. Isliye dekha gaya hai corn ko Americans kafi pasand karte hai isme iron, magnesium, vitamin, folic acid bhi paya jata hai jo lever, heart ke liye bhi bahut Acha mana jata hai. Herbal tea ko waise to kabhi bhi piya ja sakta hai par herbal tea ka sabse jyada acha benefits monsoon me milta hai.

Ye normal tea se thoda alag hoti hai. Jaise adarak tulsi wali chai ya fir green tea kyoki isme normal tea se jyada ausadhi gun paye jate hai. Isme antioxidants ki achi matra paya jata hai jo apke skin ke liye ache hai. Ye apke immune system ke liye acha hota hai sath hi weight loss karne me bhi madad karta hai Barish me harbal chai pine se aap fresh feel karoge. Herbal tea Rog pratirodhak chhamta ko bhi badane me madad karta hai isliye is monsoon herbal tea ka anand jarur le aur swath rahe.

Iski vajah hai isme paye jane wale kai sare health benefits jo ise ek super food banata hai. Lal rang ka dikhne wala apple health ke dristi se ek vardan hai. Agar apki yad dast kam hai to bhi aap iska sevan kar sakte hai monsoons me i mmune system ke liye best food hai.

Par dhyan de monsoon me hamesha taaze apple ka hi sevan kare aur apple se ache health benefits ke liye aap ise subah naste ke bad kha sakte hai jo apko din bhar energy dega.

Jamun khane me to bahut tasty hota hai sath hi isme aise kai sare aushadhi gun bhi paye jate hai Jo ise ek mahatvapurna food bana deta hai. Is karan jamun health ke liye bahut faydemand hote hai. Jamun me iron aur phosphorus bharpur matra me paya jata hai jo pet se sambandhit bimariyo ke liye bahut acha hota hai. Sath hi isme glucose, frustoce aur folic acid bhi paya jata hai jo diabetes patients ke liye acha mana jata hai. Sath hi jamun heart, skin aur haddiyo ke liye bhi bahut faydemand hota hai.

Anar ek jabardast fal hai jo monsoon me apke health me jabardast prabhav dal sakta hai. Monsoons me anar ka swad aur bhi bad jata hai Taaze anar me kai sare poshak tatva paye jate hai. Jo rainy season me apke body ko healthy aur fit banane me madad karta hai.

health ke liye kya khaye

Sath hi ye apke skin ko rangat ko saaf kar use soft aur glow karega Isse aapke balo ko bhi mazbuti milegi. Anar heart, diebetes, cancer BP ke patients ke liye bhi bahut hi asardar food mana gaya hai.

Par dhyan de kabz, khansi, influenza ya jise anar se elergy hai unhe anar nahi khana chahiye.

health ke liye kya khaye

Hum sabhi jante hai ki dry fruits health ke liye bahut hi acha hota hai. Dry fruits me sabhi fruits ke mukable sabse jyada jaruri poshak tatva paye jate hai isliye inki kimat bhi dusro fruits se jyada hoti hai. Par agar apko healthy rahna hai to iska sevan jarur karna chahiye aur bacho ko to dry fruits jarur hi khilaye.Body ko fit rakhna bahut zaroori hai.

Aksar apne daily routine me hum kai aisi galtiya kar dete hai jiski wajah se hamara sharir kai trah se bimariyo ka shikar ho jata hai. Yah galt khan-pan, aniyamit sone, work overload aur galt rahen-sahen ki wajah se hota hai. Inse bachne ke liye jo chij sabse jyada zaroori hai wah hai ek sahi niyamit niyam banana taki hum healthy rahe aur rog mukt bhi.

Waise to bahut si chije hai jo hum fit rahne ke liye kar sakte par karte hai jabki hamein wah batein pata hoti Khair chaliye phhir hum jante hai fit rahne ke liye kya zaroori hai karna:.

Sabse pahle to subah uthane ki adat daalein jo hamari nahi subah der se uthane se body heavy feel hoti hai saath hi chidchidahat bhi hoti hai.

Agar aap ka weight bahut hai yani aap thore fatty hai to morning me khali pet garam pani me pisa hua jeera daal kar use chhan le aur halka sa lemon honey mila kar piye aap ise jogging karte huye water botle me rakhe aur jogging karte huye piye. Friends yah bahut fhaydemnd hai fat ko kam karne ke liye aur haa. Junk food ko avoid kare. Iske baad oil gargle, joki fit rahne ke liye zaroori hai.

Jaisa ki maine kaha hai exercise har trah ke dard ko kam kar sakti hai, iske saath hi maine yah bhi kaha hai ki jo loog newly exercise karte hai unhe shuru me dard hota hai lekin baad me dhire dhire jab aap ko iski aadat ho jayegi to aisa nahi hoga. Yoga bhi ek achcha tarika hai khud ko fit rakhne ka ise na sirf aap ko sharirik rahat milti hai balki mansik roop se bhi yah aap ko healthy rakhne me madad karti hai.

Par haa. Yoga tabhi sahi se asar karta hai jab usein karte waqt aap ke dimag me koi baat na ho aap bilkul shanti se khud ko usein samarpit kar dein. Morning me heavy breakfast karne me koi burayi nahi, kyuki raat bhar ham khali pet rahte hai yaani kam se kam ghante, aise me healthy food khane me koi burayi nahi lekin tab jab wah ghar ki bani huyi ho.

Khud ko fit aur iske saath hi ek achchi skin ke liye din me kam se kam 8 glass pani pina chahiye. Agar aap abhi students hai to out door games kheliye yah bhi ek achcha trika hai fit rahne ka.

Dophar ke samaye halka khana khaye aur wajan na bade iske liye pet bhar kar na khye, thora thora 2 ghante ke antral par khana khana chahiye. Smoking se door rahe na kare aur na kisi ko karne de yah health ko kharab kar sakti hai. To yah rahi healthy rahne ke kuch routine tips main ummed karti hu ki aap ko hamara aaj ka yah article pasand aaya hoga, hamare iss post ko like and share zaroor kare aur isi trah khoobsurat world ke khoobsurat blog padhte rahe. Skip to content. December 28, December 28, Afreen 0 Comments body fitness tips in hindidaily health tips hindi me.

Leave a Reply Cancel reply Your email address will not be published.What to eat for increase height : Body ki faster growth ke liye jaruri hain ki ham sahi khaana khaye taaki sharir ko sahi matra me nutrients milte rahe. Height ki growth ko badhane ke liye calcium ki sabse jyada jarurat hoti hain Or Sirf dudh me hi sabse jyada Calcium paaya jata hain.

Acchi Sehat Ke Liye Kya Khaye - Top Foods For Good Health - 8 Foods For Good Health

Vegetables jaise Carrots, Pumpkin, Peas, Broccoli, Cabbages, Spinach aadi me bharpur maatra me vitamins hote hai jo ki sehat ko healthy banate hain. Waise to kele weight badhane ke liye khaaye jaate hain lekin inme kuch aese nutrients bhi hote hain jinse height ki growth hoti hain.

Daily dudh ke saath kele jarur khayei. Ande me bhi bhut protein hote hain, Ande me vitamin b2 jyada hota hain yah vitamin Riboflavin ke naam se bhi jaata hain jo ki height badhane me help karta hai.

Height Lambai badhane ke liye kya kya khana chahiye khaye Hindi language me.

बाल लंबे करने के लिए क्या खाएं - Diet for Hair Growth in hindi

Meri age 22 saal hai meri height 5. Mera Ashish Rathaur meri hight 5 fit hai meri age 20 hai mughe apni hight 1fit aur badani hai to mughe kya karna chahiye. Height Badhaye. Related Posts. Mera age 16 hai aur meri height 5feet 1 inch hai too mai kon si dawa le aur kya kare. Rajveer dhall November 13, Ashish Rathaur July 20, Leave a Reply Cancel reply.May 29, Nikhari damakti twacha har ladki ka khwab hota hai.

Kuch ladkiyo ke chehre par kudrati tour par hi chamak hoti hai aur aap unhe dekh kar nirash ho jate hai ki aapki twacha aesi kyu nahi hai. Lekin aapko nirash hone ki jarurat nahi hai thodi si mehnat karke aap bhi khubsurat aur nikhari twacha paa sakte hai.

Yaha dekhbhal se hamara tatparya keval face pack lagana, facial karna nahi hai. Balki yaha ham twacha ke liye andruni dekhbhal ki baat kar rahe hai. Khubsurat twacha ka hona jyadatar iss bat par nirbhar karta hai ki aapka khan pan kaisa hai. Jab aap aahar ka sevan karte hai tab aapke sharir mai poshak tatva jate hai.

Jinse aapki twacha damakti aur nikhri hui dikhti hai. Lekin aapke aahar mai aese poshak tatv shamil hona chahiye jinka asar aapki twacha par dikhai de.

Aese kai aahar hai jinka sevan karne se aapki twacha mai nikhar aayega. Vitamin c se yukt phalo, sabjiyo aadi ko khane se chehre par chamak aati hai aur jhurriya nahi padhti hai. To aaiye jante hai aese hi kuch Food for Glowing Skin in Hindi jinka sevan se aapka chehra bhi damak jaye. Ham khud ko sundar banane ke liye kya kya nahi karte. Kuch log to medicines bhi lete hai. To kyu na ise aasan bana diya jaye. Aap bus roj phal khana shuru kar de fir dekhe kamal.

Vitamin C se bharpur hone ke karan santra aapki twacha ko chamkane mai bahut madad karta hai. Iska ras pine se aapki twacha ki khoi hui chamak wapis lot aati hai. Iske sath hi aap Iske chilke ko sukhakar facepack ke roop mai bhi laga sakti hai.

Anar mai antioxidant tatva bharpur matra mai hote hai. Isko khane ya iska ras pine se sharir mai lal rakt koshikaye banti hai. Jisse sharir mai khun ki matra badti hai. Yeh kisi bhi tarah ke chot ka ghav bharne mai saksham hota hai. Yeh khun ko badata hai isliye twach bhi lal dilkhai deti hai.

Yadi aap 1 saal tak iska sevan karte hai to aapke chehre par lalima aa jayegi aur aapko katrim blusher lagane ki jarurat nahi padegi.

Yeh Best Food for Skin hai. Badam Almonds : Badam mai protein, reshe aur kuch mahatvapurn fatity acids hote hai jo sharir ke liye faydemand hote hai.Height badhane ke liye kya kare: Jin boys aur girls ki height kam reh jati hai ve khud ko dusro se kam aankte hai aur jada samay lambai badhane ke tarike sochte rehte hai.

Kuch aese foods hai jinke sevan se body mein height harmons growth badhti hai. Agar aap kad lamba karne ke pryaas kar rhe hai to aap ke liye kad chota hone ke karan janna bhi jaruri hai. Height kam hone ke 2 reason ho sakte hai genetic aur harmons growth. Height harmons ki growth mein shalgam ke sevan se benefit milta hai. Shalgam mein fiber, protein, minerals aur vitamins hote hai.

Aap ise kachha kha sakte hai, iska juice nikal kar pi sakte hai ya fir sabji bana kar bhi kha sakte hai. Haddiyo ko majbut banane aur badhane ke liye calcium ki jarurat hoti hai aur doodh mein calcium bharpur matra mein hota hai. Calcium ke ilava doodh mein vitamin A aur protein bhi paryapt matra mein hote hai jo sharirik vikas mein upayogi hai.

Rojana ek se do gilass doodh pina height badhane ka acha upay hai. Beans mein carbohydrates, vitamin, protein aur fiber hote hai jo kad lamba karne wale harmons ko badhawa dete hai.

Palak mein iron, vitamins aur calcium adhik matra mein hote hai jisse body ki muscles ko strength milti hai aur lambayi badhane mein madad milti hai. Palak ki sabji bana kar iska sevan kar sakte hai.

Dekhne mein brokli fullgobhi jesi lagti hai jo hare rang ki hoti hai. Brokli mein iron aur vitamin C hote hai jisse sharir mein hemoglobin badhta hai aur ye cancer ke cells se ladne mein bhi asardar hai. Kad badhane ke liye soyabean vadi khane se bhi fayda milta hai.

Isme protein adhik hota hai jo body muscles aur tissues ko takat deta hai. Ise aap sabji bana kar ya fir ubaal kar kha sakte hai. Protein ke sath sath soyabean mein fiber, vitamins aur carbohydrates bhi paryapt matra mein hote hai. Gajar khane se body mein blood badhta hai aur iske sath sath ye height increase karne mein bhi kargar hai.

Ise hum choti gobhi bhi kehte hai. Bandgobhi mein iron, protein, fiber, minerals aur vitamin hote hai jo height harmons ko badhate hai. Is baat ka vishesh dhyan rakhe ki lambayi ka badhna ek ya 2 hafte ka kaam nahi iske liye aapko sahi tarike se nirantar paryas karna hoga.

Ashwagandha ek parkar ki ayurvedic medicine hai jis mein aese nutritions hote hai jo haddiyo ki growth mein madagar hai aur height harmons ko badhate hai. Raat ko sone se pahle ashwgandha ka powder 1 gilass gaay ke doodh mein milakar piye. Ashwgandha ki dose weight, height, age aur gender ke hisab se li jati hai isliye iske sevan se pahle ayurveda vaid ki salah jarur le.

Ashwgandha powder aap baba ramdev patanjali store ya pansari se le sakte hai. Kad chota hone ki wajah se kai bar sharmindgi ka samna karna padta hai isliye aksar log jaldi height increase karne ke liye medicine ka sahara lete hai par aesi koi tablet, supplements ya capsule nahi jise kha kar ek dum se height badh jaye, isliye kisi bhi aese vigyapan ke jhanse mein na aaye jo teji se lambayi badhane ka dawa karte ho.

Hlo sir my name is Deepak pandat meri umar 17 years hai meri hieght 5. Hello sir mare umar19 saal hai mara kad 4foot 6inch hai mai hight hor bhdna chati hu mja bi tips btya plzz jo asar kra. Sir my name is kanika Gupta and I am a teacher but my problem is height ki vagah se koi kaam nhi kr paati so plz aap muje btaiyia ki meri height kese bde skti h.

Sir mera naam israr hai meri age lagbhag 30 saal aur height 5 feet hai kya meri height badh sakti hai batayein. Sir mien 16 ka hoon mujhe police line mien jana hai meri height 5.

Hello sir my name is Prashant Rajput loss my cofidence deu to height my height 5. Sir meri age 17 hai. Meri height 5 feet h, main pichle 20 dino se ashwagandha powder le rha hu. Isse kab tak fayeda milega.

health ke liye kya khaye

Plzz help me sir. Hello sir mera hight 5. Hello sir meri hight 5ft hai aur meri age 20 sal hai to kya ye sab karne badegi meri papa chote hai sir plz bataye.


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