essay on growing up healthy in punjabi

Health: Short Essay on Health

ਸਿਹਤ ਇੱਕ ਖੁਸ਼ਹਾਲ ਮਨੁੱਖੀ ਜੀਵਨ ਸ਼ੈਲੀ ਦਾ ਮਹੱਤਵਪੂਰਨ ਹਿੱਸਾ ਹੈ। ਅਤੇ ਫਿਰ ਵੀ, ਇਹ ਪਰਿਭਾਸ਼ਿਤ ਕਰਨ ਲਈ ਇੱਕ ਥੋੜ੍ਹਾ ਅਸਪਸ਼ਟ ਸ਼ਬਦ ਹੈ. ਇੱਥੇ ਬਹੁਤ ਸਾਰੇ ਮਾਪ ਅਤੇ ਮਾਪਦੰਡ ਹਨ ਜੋ ਕਿਸੇ ਵਿਅਕਤੀ ਦੀ ਸਿਹਤ ਨੂੰ ਨਿਯੰਤਰਿਤ ਕਰਦੇ ਹਨ। ਇਹਨਾਂ ਵਿੱਚੋਂ ਸਭ ਤੋਂ ਉੱਚੇ ਹਨ ਸਰੀਰਕ ਸਿਹਤ, ਮਾਨਸਿਕ ਸਿਹਤ, ਭਾਵਨਾਤਮਕ ਸਿਹਤ, ਸਮਾਜਿਕ ਸਿਹਤ ਅਤੇ ਅਧਿਆਤਮਿਕ ਸਿਹਤ। ਇਹ ਸਿਰਫ਼ ਵਿਆਪਕ ਸ਼੍ਰੇਣੀਆਂ ਹਨ ਜਿਨ੍ਹਾਂ ਦੇ ਤਹਿਤ ਸਿਹਤ ਦਾ ਅਧਿਐਨ ਜਾਂ ਮੁਲਾਂਕਣ ਕੀਤਾ ਜਾ ਸਕਦਾ ਹੈ। ਸਿਹਤ ਦੀ ਅਸਲ ਭਾਵਨਾ ਇਹਨਾਂ ਸ਼੍ਰੇਣੀਆਂ ਤੋਂ ਵੱਖਰੀ ਹੈ ਅਤੇ ਵਧੇਰੇ ਇਕਸੁਰ ਹੈ, ਸਮੁੱਚੀ ਜਿਸ ਵਿੱਚ ਇਹ ਸਭ ਸ਼ਾਮਲ ਹਨ ਅਤੇ ਫਿਰ ਵੀ ਇਹਨਾਂ ਸਾਰਿਆਂ ਦੇ ਕੁੱਲ ਜੋੜ ਤੋਂ ਬਹੁਤ ਜ਼ਿਆਦਾ ਹੈ। ਫਿਰ ਵੀ, ਰੋਜ਼ਾਨਾ ਜੀਵਨ ਵਿੱਚ ਤੰਦਰੁਸਤੀ ਦੀ ਭਾਵਨਾ ਦਾ ਆਨੰਦ ਲੈਣ ਲਈ ਇਨ੍ਹਾਂ ਸਾਰੇ ਵੱਖ-ਵੱਖ ਮਾਪਦੰਡਾਂ ਨੂੰ ਕਾਇਮ ਰੱਖਣਾ ਜ਼ਰੂਰੀ ਹੈ। ਜੇਕਰ ਇਹਨਾਂ ਵਿੱਚੋਂ ਕੋਈ ਵੀ ਪਰੇਸ਼ਾਨ ਹੋ ਜਾਂਦਾ ਹੈ ਤਾਂ ਇਹ ਦੂਜਿਆਂ ‘ਤੇ ਅਸਰ ਪਾ ਸਕਦਾ ਹੈ ਅਤੇ ਇੱਕ ਬੀਮਾਰ-ਸਿਹਤ ਦੀ ਭਾਵਨਾ ਦਾ ਅਨੁਭਵ ਕਰ ਸਕਦਾ ਹੈ। ਇਸ ਲਈ ਇਹ ਸਾਰੇ ਆਪਸ ਵਿੱਚ ਜੁੜੇ ਹੋਏ ਹਨ ਅਤੇ ਆਪਸ ਵਿੱਚ ਨਿਰਭਰ ਹਨ।

ਸਰੀਰਕ ਸਿਹਤ: ਸਰੀਰਕ ਸਿਹਤ ਕਿਸੇ ਵਿਅਕਤੀ ਦੇ ਸਰੀਰਕ ਕਾਰਜਾਂ ਨਾਲ ਸੰਬੰਧਿਤ ਹੈ। ਇਹ ਇੱਕ ਨਾਜ਼ੁਕ ਸੰਤੁਲਨ ਹੈ, ਇੱਕ ਰਸਾਇਣਕ, ਅਣੂ ਅਤੇ ਜੀਵ-ਵਿਗਿਆਨਕ ਪੱਧਰ ‘ਤੇ ਜੋ ਇੱਕ ਸਿੰਫਨੀ ਆਰਕੈਸਟਰਾ ਵਾਂਗ ਕੰਮ ਕਰਦਾ ਹੈ। ਸੁਰੀਲਾ ਸੰਗੀਤ ਚੰਗੀ ਸਰੀਰਕ ਸਿਹਤ ਦੀ ਭਾਵਨਾ ਹੈ। ਚੰਗੀ ਸਰੀਰਕ ਸਿਹਤ ਬਣਾਈ ਰੱਖਣ ਲਈ ਨਿਯਮਤ ਕਸਰਤ ਅਤੇ ਸਿਹਤਮੰਦ ਖੁਰਾਕ ਦੀ ਕੁੰਜੀ ਹੈ।

ਮਾਨਸਿਕ ਸਿਹਤ: ਮਾਨਸਿਕ ਸਿਹਤ ਦਿਨ ਭਰ ਚੰਗੇ ਵਿਚਾਰਾਂ ਅਤੇ ਸਕਾਰਾਤਮਕ ਮਾਨਸਿਕ ਕਾਰਜਾਂ ਦਾ ਗਠਨ ਕਰਦੀ ਹੈ। ਵਿਚਾਰ ਕਈ ਵਾਰ ਸਾਡੇ ਨਿਯੰਤਰਣ ਤੋਂ ਪਰੇ ਹੁੰਦੇ ਹਨ ਅਤੇ ਫਿਰ ਵੀ ਮਾਨਸਿਕ ਸਿਖਲਾਈ ਦੇ ਨਾਲ, ਜਿਵੇਂ ਕਿ ਸਰੀਰਕ ਸਿਖਲਾਈ ਦੇ ਨਾਲ ਇਹ ਧਿਆਨ ਕੇਂਦਰਿਤ ਕਰਨਾ ਅਤੇ ਕੁਝ ਵਿਚਾਰਾਂ ਦੇ ਪੈਟਰਨਾਂ ਨੂੰ ਪੈਦਾ ਕਰਨਾ ਸੰਭਵ ਹੈ ਜੋ ਸਿਹਤ-ਅਧਾਰਿਤ ਹਨ।

ਭਾਵਨਾਤਮਕ ਸਿਹਤ: ਹਰ ਤਰ੍ਹਾਂ ਦੀਆਂ ਭਾਵਨਾਵਾਂ ਦਾ ਸਿਹਤਮੰਦ ਹੋਣਾ ਅਤੇ ਉਨ੍ਹਾਂ ਨੂੰ ਸਿਹਤਮੰਦ ਅਤੇ ਸੰਵੇਦਨਸ਼ੀਲ ਤਰੀਕੇ ਨਾਲ ਪ੍ਰਗਟ ਕਰਨਾ, ਚੰਗੀ ਭਾਵਨਾਤਮਕ ਸਿਹਤ ਦੀ ਨਿਸ਼ਾਨੀ ਹੈ। ਹਰ ਮਨੁੱਖੀ ਮਨ ਖੁਸ਼ੀ, ਗਮ, ਡਰ, ਗੁੱਸੇ, ਨਿਰਾਸ਼ਾ, ਆਦਿ ਦੀਆਂ ਸਾਰੀਆਂ ਭਾਵਨਾਵਾਂ ਦਾ ਅਨੁਭਵ ਕਰਦਾ ਹੈ। ਇਹਨਾਂ ਨਾਲ ਨਜਿੱਠਣ ਲਈ ਹੁਨਰ ਸਿੱਖਣਾ ਅਤੇ ਉਹਨਾਂ ਨੂੰ ਉਤਪਾਦਕ ਤਰੀਕਿਆਂ ਨਾਲ ਬਦਲਣਾ ਚੰਗੀ ਭਾਵਨਾਤਮਕ ਸਿਹਤ ਦੀ ਕੁੰਜੀ ਹੈ।

ਸਮਾਜਿਕ ਸਿਹਤ: ਮਨੁੱਖ ਇੱਕ ਸਮਾਜਿਕ ਜੀਵ ਹੈ। ਹਰੇਕ ਮਨੁੱਖ ਨੂੰ ਰਿਸ਼ਤਿਆਂ ਦਾ ਇੱਕ ਸਿਹਤਮੰਦ ਸਮਾਜਿਕ ਨੈੱਟਵਰਕ ਵਿਕਸਿਤ ਕਰਨ ਦੀ ਲੋੜ ਹੁੰਦੀ ਹੈ ਅਤੇ ਉਹਨਾਂ ਨੂੰ ਆਪਸੀ ਸਤਿਕਾਰ ਵਾਲੇ ਤਰੀਕੇ ਨਾਲ ਮਾਣਨ ਦੇ ਯੋਗ ਹੋਣਾ ਚਾਹੀਦਾ ਹੈ।

ਅਧਿਆਤਮਿਕ ਸਿਹਤ: ਅਧਿਆਤਮਿਕਤਾ ਸਾਡੇ ਜੀਵਨ ਦੇ ਖੇਤਰਾਂ ਵੱਲ ਜਾਣ ਦਾ ਰਸਤਾ ਹੈ ਜੋ ਮਨ ਅਤੇ ਭਾਵਨਾਵਾਂ ਤੋਂ ਪਰੇ ਹਨ। ਕੁਝ ਇਸ ਨੂੰ ਆਤਮਾ ਕਹਿੰਦੇ ਹਨ। ਧਿਆਨ ਅਧਿਆਤਮਿਕ ਸਿਹਤ ਨੂੰ ਜਾਣਨ ਅਤੇ ਆਨੰਦ ਲੈਣ ਦਾ ਇੱਕ ਤਰੀਕਾ ਹੈ।

ਚੰਗੀ ਅਤੇ ਖੁਸ਼ਹਾਲ ਜ਼ਿੰਦਗੀ ਦਾ ਆਨੰਦ ਲੈਣ ਲਈ ਸਿਹਤ ਮੁੱਢਲੀ ਲੋੜ ਹੈ।

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20 Health Tips in Punjabi : ਚੰਗੀ ਸਿਹਤ ਲਈ ਇਨ੍ਹਾਂ ਟਿਪਸ ਨੂੰ ਜ਼ਰੂਰ ਫੋਲੋ ਕਰੋ

 20 Health Tips in Punjabi : 20 ਹੈਲਥ ਟਿਪਸ ਚੰਗੀ ਸਿਹਤ ਲਈ ਇਨ੍ਹਾਂ ਟਿਪਸ ਨੂੰ ਜ਼ਰੂਰ ਫੋਲੋ ਕਰੋ

ਇਨ੍ਹਾਂ 20 health tips in punjabi ਦਾ ਪਾਲਣ ਕਰਕੇ ਸਾਰਾ ਦਿਨ ਐਕਟਿਵ ਰਹੋ.

ਪੰਜਾਬੀ ਸਟੋਰੀ ਵਿਚ ਤੁਹਾਡਾ ਸਵਾਗਤ ਹੈ . ਇਸ ਸੰਸਾਰ ਵਿੱਚ ਜੇਕਰ ਸਾਡਾ ਕੋਈ ਸੱਚਾ ਸਾਥੀ ਹੈ ਤਾਂ ਉਹ ਸਾਡਾ ਆਪਣਾ ਸਰੀਰ ਹੈ। ਇਸੇ ਲਈ ਕਿਹਾ ਜਾਂਦਾ ਹੈ ਕਿ ‘ਤੰਦਰੁਸਤ ਸਰੀਰ ਹੀ ਸਭ ਤੋਂ ਵੱਡੀ ਦੌਲਤ ਹੈ’। ਆਪਣੇ ਆਪ ਨੂੰ ਸਿਹਤਮੰਦ ਅਤੇ ਫਿੱਟ ਰੱਖਣ ਲਈ ਅਸੀਂ ਜਿਮ ਜਾਂਦੇ ਹਾਂ, ਮਹਿੰਗੇ ਭੋਜਨ ਖਾਂਦੇ ਹਾਂ, ਕਿਸੇ ਪੋਸ਼ਣ ਮਾਹਿਰ ਦੀ ਸਲਾਹ ਲੈਂਦੇ ਹਾਂ। ਪਰ ਕੁਝ ਛੋਟੇ ਸੁਝਾਅ ਭੁੱਲ ਗਏ ਹਨ. ਉਥੇ ਹੀ ਜੇਕਰ ਅਸੀਂ ਰੋਜ਼ਾਨਾ ਇਨ੍ਹਾਂ ਨੁਸਖਿਆਂ ਦੀ ਪਾਲਣਾ ਕਰੀਏ ਤਾਂ ਸਾਡਾ ਸਰੀਰ ਕਾਫੀ ਹੱਦ ਤੱਕ ਸਿਹਤਮੰਦ ਰਹੇਗਾ।

ਚੰਗੀ ਸਿਹਤ ਲਈ ਜ਼ਰੂਰੀ ਇਨ੍ਹਾਂ ਟਿਪਸ ਬਾਰੇ ਖੁਦ ਮਾਹਿਰਾਂ ਨੇ ਸਲਾਹ ਦਿੱਤੀ ਹੈ। ਜੋ ਅਸੀਂ ਤੁਹਾਡੇ ਲਈ ਬਿਲਕੁਲ ਮੁਫਤ ਲੈ ਕੇ ਆਏ ਹਾਂ… ਜੇਕਰ ਤੁਸੀਂ ਵਾਧੂ ਭਾਰ ਘਟਾਉਣਾ ਚਾਹੁੰਦੇ ਹੋ ਅਤੇ ਦਿਨ ਭਰ ਐਕਟਿਵ ਰਹਿਣਾ ਚਾਹੁੰਦੇ ਹੋ, ਤਾਂ ਦਿਨ ਭਰ ਇਨ੍ਹਾਂ 20 ਟਿਪਸ ਨੂੰ ਧਿਆਨ ‘ਚ ਰੱਖੋ। ਦਰਅਸਲ, ਅਸੀਂ ਡਾਈਟ ਨਾਲ ਜੁੜੀਆਂ ਕਈ ਛੋਟੀਆਂ-ਛੋਟੀਆਂ ਗੱਲਾਂ ਵੱਲ ਧਿਆਨ ਨਹੀਂ ਦੇ ਪਾ ਰਹੇ ਹਾਂ ਅਤੇ ਕਈ ਚੀਜ਼ਾਂ ਖਾਂਦੇ ਹਾਂ ਜਿਸ ਨਾਲ ਸਾਡੇ ਸਰੀਰ ਨੂੰ ਕੋਈ ਫਾਇਦਾ ਨਹੀਂ ਹੁੰਦਾ। ਇੱਥੇ ਅਸੀਂ ਤੁਹਾਨੂੰ ਕੁਝ ਅਜਿਹੀਆਂ ਚੀਜ਼ਾਂ ਬਾਰੇ ਦੱਸ ਰਹੇ ਹਾਂ:

ਚੰਗੀ ਸਿਹਤ ਲਈ 20 ਹੈਲਥੀ ਟਿਪਸ | 20 tips for good health in Punjabi

1. ਰੋਜ਼ਾਨਾ ਖੂਬ ਪਾਣੀ ਪੀਓ ਅਤੇ ਕੈਲੋਰੀ ਫ੍ਰੀ ਚੀਜ਼ਾਂ ਖਾਓ।

2. ਸਵੇਰੇ ਜਲਦੀ ਨਾਸ਼ਤਾ ਜ਼ਰੂਰ ਕਰੋ। ਨਾਸ਼ਤਾ ਨਾ ਕਰਨ ਨਾਲ ਕਈ ਬੀਮਾਰੀਆਂ ਹੋ ਜਾਂਦੀਆਂ ਹਨ।

3. ਆਪਣੇ ਰਾਤ ਦੇ ਖਾਣੇ ਦਾ ਸਨੈਕਸ ਲੈਂਦੇ ਸਮੇਂ ਥੋੜਾ ਚੁਸਤ ਰਹੋ।

4. ਦਿਨ ਭਰ ਕੁਝ ਨਾ ਕੁਝ ਖਾਂਦੇ ਰਹੋ, ਖਾਣੇ ਦੇ ਵਿਚਕਾਰ ਲੰਬਾ ਫਰਕ ਨਹੀਂ ਹੋਣਾ ਚਾਹੀਦਾ।

5. ਕੋਸ਼ਿਸ਼ ਕਰੋ ਕਿ ਭੋਜਨ ‘ਚ ਪ੍ਰੋਟੀਨ ਜ਼ਰੂਰ ਹੋਵੇ।

6. ਭੋਜਨ ‘ਚ ਮਸਾਲੇਦਾਰ ਚੀਜ਼ਾਂ ਨੂੰ ਘੱਟ ਕਰੋ।

7. ਭੋਜਨ ਕਰਦੇ ਸਮੇਂ ਲਾਲ, ਹਰੇ ਸੰਤਰੀ ਰੰਗ ਦੀਆਂ ਚੀਜ਼ਾਂ ਦਾ ਸੇਵਨ ਕਰੋ। ਇਸ ਨੰਬਰ ਤਿੰਨ ਨਿਯਮ ਦੀ ਪਾਲਣਾ ਕਰੋ ਅਤੇ ਭੋਜਨ ਵਿੱਚ ਇਹਨਾਂ ਰੰਗਾਂ ਦੀਆਂ ਖਾਣ ਵਾਲੀਆਂ ਚੀਜ਼ਾਂ ਜਿਵੇਂ ਗਾਜਰ, ਸੰਤਰਾ ਅਤੇ ਹਰੀਆਂ ਸਬਜ਼ੀਆਂ ਨੂੰ ਸ਼ਾਮਲ ਕਰੋ।

8. ਜੇਕਰ ਤੁਸੀਂ ਭਾਰ ਘਟਾਉਣਾ ਚਾਹੁੰਦੇ ਹੋ ਤਾਂ ਖਾਣੇ ‘ਚ ਨਮਕ ਦੀ ਮਾਤਰਾ ਘੱਟ ਕਰੋ।

9. ਜੇਕਰ ਤੁਸੀਂ ਭਾਰ ਘਟਾਉਣਾ ਚਾਹੁੰਦੇ ਹੋ ਤਾਂ ਤੁਹਾਨੂੰ ਰੋਜ਼ਾਨਾ ਖਾਣਾ ਖਾਣ ਤੋਂ ਪਹਿਲਾਂ ਘੱਟ ਕੈਲੋਰੀ ਵਾਲਾ ਸਬਜ਼ੀਆਂ ਦਾ ਸੂਪ ਲੈਣਾ ਚਾਹੀਦਾ ਹੈ, ਇਸ ਨਾਲ 20 ਫੀਸਦੀ ਘੱਟ ਕੈਲੋਰੀ ਦੀ ਖਪਤ ਹੋਵੇਗੀ ਅਤੇ ਤੁਹਾਡਾ ਪੇਟ ਭਰਿਆ ਰਹੇਗਾ।

10. ਕੈਲੋਰੀ ਕਾਉਂਟ ਨੂੰ ਛੱਡ ਕੇ, ਸਿਰਫ ਪੌਸ਼ਟਿਕ ਸੰਤੁਲਨ ਵਾਲੀ ਖੁਰਾਕ ਲੈਣੀ ਚਾਹੀਦੀ ਹੈ।

ਚੰਗੀ ਸਿਹਤ ਲਈ ਅੱਜ ਤੋਂ ਹੀ ਫੋਲੋ ਕਰੋ ਇਹ 20 ਹੈਲਥ ਟਿਪਸ | Health Tips In Punjabi

11. ਭੋਜਨ ਦਾ ਰਿਕਾਰਡ ਰੱਖੋ, ਤੁਹਾਡੇ ਰੋਜ਼ਾਨਾ ਭੋਜਨ ਦਾ ਰਿਕਾਰਡ ਰੱਖਿਆ ਜਾਵੇ, ਜਿਵੇਂ ਕਿ ਤੁਸੀਂ ਕਿੰਨਾ ਖਾਣਾ ਖਾਧਾ ਅਤੇ ਕਿੰਨਾ ਪਾਣੀ ਪੀਤਾ। ਇਸਦੇ ਲਈ ਤੁਸੀਂ ਐਪ ਅਤੇ ਫੂਡ ਡਾਇਰੀ ਬਣਾ ਸਕਦੇ ਹੋ।

12. ਆਰਾਮ ਨਾਲ ਭੋਜਨ ਖਾਓ। ਖੋਜ ਮੁਤਾਬਕ ਫਾਸਟ ਫੂਡ ਖਾਣ ਵਾਲੇ ਲੋਕ ਮੋਟੇ ਹੋ ਜਾਂਦੇ ਹਨ। ਇਸ ਲਈ ਭੋਜਨ ਆਰਾਮ ਨਾਲ ਖਾਓ।

13. ਰਾਤ ਦਾ ਭੋਜਨ ਸਮੇਂ ‘ਤੇ ਕਰੋ ਅਤੇ ਦਿਨ ਭਰ ਫਲ ਅਤੇ ਸਬਜ਼ੀਆਂ ਜ਼ਰੂਰ ਖਾਓ।

14. ਦਿਨ ਵੇਲੇ ਡਾਈਟ ਸੋਡਾ ਵਰਗੀਆਂ ਚੀਜ਼ਾਂ ਪੀਣ ਤੋਂ ਪਰਹੇਜ਼ ਕਰੋ।

15. ਭੋਜਨ ਬਣਾਉਂਦੇ ਸਮੇਂ ਚਰਬੀ ਦਾ ਧਿਆਨ ਰੱਖੋ। ਭੋਜਨ ਵਿੱਚ ਤੇਲ, ਮੱਖਣ, ਚੀਡਰ, ਕਰੀਮ ਦੀ ਵਰਤੋਂ ਘੱਟ ਤੋਂ ਘੱਟ ਕਰੋ।

16. ਰਾਤ ਦੇ ਖਾਣੇ ਦੇ ਸਮੇਂ ਸਨੈਕਸ ਖਾਣ ਤੋਂ ਪਰਹੇਜ਼ ਕਰੋ।

17. ਰਾਤ ਦੇ ਖਾਣੇ ਵਿੱਚ ਕਾਰਬੋਹਾਈਡਰੇਟ ਨਾ ਲਓ। ਦਰਅਸਲ, ਜੇਕਰ ਸਵੇਰੇ-ਸਵੇਰੇ ਕਾਰਬੋਹਾਈਡ੍ਰੇਟਸ ਖਾਏ ਜਾਂਦੇ ਹਨ, ਤਾਂ ਇਹ ਇੱਕ ਤਰ੍ਹਾਂ ਨਾਲ ਤੁਹਾਡੇ ਸਰੀਰ ਲਈ ਬਾਲਣ ਦਾ ਕੰਮ ਕਰਦਾ ਹੈ। ਪਰ ਧਿਆਨ ਰੱਖੋ ਕਿ ਰਾਤ ਨੂੰ ਕਾਰਬੋਹਾਈਡ੍ਰੇਟ ਵਾਲੀਆਂ ਚੀਜ਼ਾਂ ਨਾ ਲਓ।

18. ਰਾਤ ਦੇ ਖਾਣੇ ਤੋਂ ਬਾਅਦ ਕੁਝ ਨਾ ਖਾਓ। ਇਸ ਮਾਮਲੇ ਵਿੱਚ ਇਮਾਨਦਾਰ ਰਹੋ ਅਤੇ ਰਾਤ ਦੇ ਖਾਣੇ ਤੋਂ ਬਾਅਦ ਕੁਝ ਨਾ ਖਾਣ ਦੀ ਕੋਸ਼ਿਸ਼ ਕਰੋ।

19. ਭੋਜਨ ਸਾਂਝਾ ਕਰੋ: ਦੁਪਹਿਰ ਦਾ ਭੋਜਨ ਕਰਦੇ ਸਮੇਂ, ਇਸ ਨੂੰ ਆਪਣੇ ਦੋਸਤਾਂ ਨਾਲ ਜ਼ਰੂਰ ਸਾਂਝਾ ਕਰੋ। ਇਹ ਕੈਲੋਰੀਆਂ ਦੀ ਜਾਂਚ ਕਰਨ ਦਾ ਵਧੀਆ ਤਰੀਕਾ ਹੈ।

20. ਰਾਤ ਨੂੰ ਪੂਰੀ ਨੀਂਦ ਲਓ।

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Healthy Punjabi Diet Plan For Weight Loss!

Table of content, can punjabi food be tasty and still healthy, cooking in clay pot's and tandoor's:, local produce:, but why is over 40% of punjab overweight, what about punjabi food could be so bad though, why ditch the dairy and meat completely, where can i find dairy alternatives.

Yes! I have included a sample meal plan at the end pf this blog to prove the same to you!

Full of life, robust and rich- these adjectives pretty much sum up Punjabi khana and Punjabis. As you know, the Punjabi menu is all about hearty spices, ingredients, and bold textures. The mere thought of the delicious cuisine makes us drool as we sit down to eat and enjoy a glass of chaanch or lassi. Well, that’s Punjab for you!

The heart of India’s seasonal abundance presents varieties of lip-smacking food. it is incomplete without the generous servings of milk, curd, butter ( makkhan ), and cream.

But, But, but, does the food that fills our hearts and tummies with happy hormones can make us shed kilos? Of course, it can. That is because Punjabi food is not confined to masala lassi, dal/paneer makhni and butter chicken.

I feel restaurants are to be blamed partially as they have glorified only the fat-laden foods of Punjabi cuisine.

Trust me when I say that Punjabi cuisine can actually be healthy too and excellent for fat loss.

Before we go any further, have you already watched my top three lifestyle tips for fat loss? Please watch the same first. Just making the below changes will help you lose 5 00- 600 calories daily without the need to 'diet '. Please pay close attention as we will be using these changes to help with your fat loss goals along with a detailed diet chart:

The food fiesta in Punjab involves items made in an open fire (tandoor) and clay pots. This is essential as it takes away the toxins coming in from cooking in non- stick or plastic. But even more important is that minerals and vitamins remain intact as you cook them. This is probably way the Golden Temple langar actually tastes sweeter than anywhere else.

It is important to choose the right marination that is low in oil's and ghee though. Not adding too much sodium (salt) is also important to keep blood pressure levels in check.

There is another aspect of the Punjabi cuisine that impresses me a lot. It is cooking in handis or clay pots. A strict Indian Punjabi diet involves food cooked in handis with retianed heat and moisture.

For instance, daal/sabzi, cooked in a handi retain sulphur, magnesium, iron, phosphorus and other compounds. Our body benefits from such food as clay pots balance the PH level of a food item . Hence the food has an alkaline nature rather than an acidic one.

Punjab is also known for the delicious pickles made from diverse veggies. And pickles made in less oil contain beneficial bacteria that reduce the digestion time.

Remember Punjabi food can be just as nutritious and low calorie, if you simplify it. How? With lots of pulses, less salt, spices, and minimal oil! Read on to know the facts I share about Punjabi food and its effectiveness for weight loss.

Punjab (the country's breadbasket) has good soil composition. It is thus regarded as one of the most prosperous Indian states. The high nitrogen content in the soil helps the state grow the best quality grains, lentils, and beans.

The chole (chickpeas) is low in calories and high in protein and fiber. It is one of the best sources of iron, magnesium, potassium, and folate. Therefore, this protein intake can help you lose weight faster . They also control intestinal microbial composition for good intestinal health.

Masoor dal (red lentils) has high polyphenol content that reduces the incidence of cancers, diabetes, obesity, and other diseases. It is rich in carbohydrates that make you feel full and slows down the digestion process ; hence you lose weight.

Soya bean and kidney beans ( rajma ) enhance satiety and reduce hunger . They help you with weight loss as beans have significant amounts of fiber and a bunch of vitamins.

You can sprout these lentils and pulses for a healthy snack.

The “lentil effect” helps in weight loss. The lentil effect phenomenon says that adding lentils to any meals cuts its insulin spike not only for that meal but also for the next meal you have.

More than 40 percent of Punjabi population is overweight. Under half of the population has a high risk of contracting diabetes and kidney ailments. The first-of-its-kind survey conducted by the Post Graduate Institute of Medical Education and Research and Punjab was a telltale one.

As per the study, 2/5 of the state has been found to be obese. More than 1/5 th of Punjab’s adult population had increased triglyceride level.

A shocking 96% consume less than recommended 5 servings of fruits and vegetables daily. What's worse? About 27 percent of people are alcoholics and regular drinkers!

Punjabi food is all about Makhan (butter), ghee (clarified butter), paneer (a soft cottage cheese ), dahi (yogurt), malai (cream), and lassi (buttermilk). Watch this to understand why this is harmful:

Most of the Punjabi food has an overindulgence of makkhan and ghee . Daal is incomplete without ghee ka Tarka in a Punjabi household. And a simple bread-like aloo ka paratha that can be made healthy, has a massive dollop of makhhan.

Do we really need ghee and milk for our health though? Absolutely not. Dairy consumption has been associated with elevated body fat, cholesterol and diabetes. Read the below article for more:

• Milk- is it slowly poisoning you?

You see why you are on the other side of the weighing scale? The fastest solution to drop your weight is to ditch fad diet's, drop dairy and try a Vegan diet!

Fill your plates with bhindi ki sabzi, aloo gobhi, rajma and chole . Have missi roti, makai ki roti and sarso saag without makhhan of course!

If you miss desserts then avoid rasmalais, jalebis, and imartis. Rather go for fruit based desserts with nuts and seeds.

• Because milk and milk products trigger Type-1 diabetes . The protein found in milk destroys the insulin-producing cells. It also may reduce autoimmunity development.
• Dairy food is associated with infertility due to the sudden hormonal fluctuations in the body. Dairy cows are given estrogen and growth hormone injections and all of this makes its way into your body.
• Paneer usually comes from artificially inseminated cows and has traces of pus and manure.
• Meat coupled with dairy or separately causes cancer. In fact, animal-based proteins increase tumor development . While plant-based proteins decrease tumors.
• Dairy consumption has shown an increase in prostate cancer , rectal, breast, and colon cancer probability consistently.

And no, you do not become less of a foodie if your plate is missing generous amounts of butter chicken. Include cashew cream instead of dairy cream and nut milk instead of cow's milk. There are multiple options available if you look.

Without the dairy and meat, I have food that is as delicious as yours. In fact, mine tastes better ;)

Meat has no flavor. Have you ever tried eating raw meat? No right? But you do have raw moolis , mangoes, and mosambis ? Do you get what I am talking about? Plants and plant-based foods are not just healthy, but each one of them has a distinct taste.

Annar (pomegranate) tastes different than anananas (pineapple)!

Therefore try to make a rainbow of fresh fruits and veggies. If you see anything growing on the trees, pluck it and eat it. Try every color and flavor from the plant kingdom.

Few points to note:

• Limit oil consumption to less than 1 tbsp per day. Explore oil free cooking. Try and cook paratha's without oil.
• No dairy at all, no exceptions. You can include dairy alternatives as mentioned below.
• I insist you include 3- 5 servings of fruits per day and add a raw salad for lunch. Feel free to add an oil free salad dressing.
• As long as you stick to a whole- food plant- based diet and make the lifestyle changes discussed in the video above, you do not need to restrict calories. Eat as much as you want without over stuffing yourself.
• Include as many different types of veggies, fruits, grains, lentils and pulses as possible.

Today, more than 60% of Indians are buying non-meat based alternatives.

Try the almond milk over cow milk . I know you may not like it the very first time. Just like we find the store-bought Dahi weird tasting over our Ghar ka bana curd? We do right? But eventually you will enjoy it. You can use the same for chai and coffee. To make your own milk at home, check this video:

And if you are too fond of paneer, then try tofu. Swap a bowl of Matar paneer with matar tofu. It is a great source of protein and rich in all the 9 essential amino acids.

Tofu contains vitamin B1, zinc, copper, magnesium and rich in calcium , iron, and other minerals. It reduces bad cholesterol, helps you watch weight, and even prevents obesity.

Checkout this webpage for many other dairy alternatives including Vegan ghee, butter and cream.

Reach out to me for a customised meal plan that is guaranteed to give you results. Fill up the form below.

Let's Just Talk. No Obligations.

I do free consultations every Tuesday's and Thursday's. Either way you will get some actionable tips to reach your fitness goals faster.

BHUPINDER - January 22, 2024 HELLO JI AS PER VIDEO, TAKE FRUITS WITH BREAKFAST/DINNER, MANY DOCTORS SAY THAT FRUIT WITH FOOD WILL ROTTEN AND PRODUCE ACIDITY AND BLOTTING. IS IT TRUE? QUOTE FROM DOC BISHWA ROY CHAUDARY VERY FAMOUS ON U TUBE.

Nav - September 28, 2023 Good morning, My only concern is my belly fat Despite my efforts, I have not been able to overcome this issue. Even I am not eating roti at night I would appreciate it if you could suggest something vegetarian or non-vegetarian Thank you

Gurleen Kaur - September 28, 2023 Hi I am gurleen. I am trying to loose my weight but no success.please send me vegan diet plans which help me to loose my weight.

Sara Gill - January 14, 2023 Hi I am vegetarian I do Gym 4-5 day a week I am trying to loose weight but no succes. Pls make a good Punjabi vegetarian diet plan for me and send me so I can follow If it would work I like tea pls adjust somewhere white tea Thanks

Rupinder Grewal - December 18, 2022 Hi I am very sick

Rupinder Grewal - October 2, 2022 Please send me a diet chart please

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The Evolution of Punjabi Cuisine: Lifestyle, Gender & Farming

By: Ruppa Kaur & Pawan Kaur

Majority of us have felt a connection with others through food whether it be at a langar hall, protests, events or inside our own homes. Take our word for it; food is one of the best ways to bring people together. In our case, Punjabi cuisine takes the win and is a staple in our everyday lives. We have had our mothers pack us pronthies when traveling afar to take a little bit of home with us. This got us wondering about the origins of Punjabi cuisine; how it became a means of our lifestyle, how gender and farming play a role and connecting to our religious upbringing. 

Let us take a step back and ask ourselves what comes to mind when we think of the most popular dishes in Punjab. Surely, saag & makki di roti, kheer, and various street foods will make the list. A lot of the popular dishes originated based on how Punjab is set up; weather conditions, what is in season, and the working conditions. Punjabis are the masters of making multiple dishes utilizing one main ingredient. Take fresh milk for an instance; it is abundant in many pind (village) households since they have their own cattle. This explains homemade ghee, dahi, lassi, kheer, paneer, and the list goes on. These foods usually help farmers survive long hours in their keth (field) by giving them enough calories and keeping them full. After speaking to Sadaf Hussian (food historian based in India), we were told to hit the bazaars to get a better grasp on Punjabi food as “khana ki roh raiste peh hoti hai,” (“the soul of food is found in the streets”) and we could not agree more. A cha stall will give you more insights of what is happening around the state and a grasp on our culture versus going into a coffee shop. 

Lifestyle and Gender Equality

Punjabi cuisine has truly become a part of our lifestyle from being a dominant part of our upbringing to a connection to our ancestors and roots. We grew up watching our grandmothers making specialties such as; pinni, kheer, and khoa while our mothers cooked the main meals for the day. Since men would be working outside, it became a norm to not include them in the kitchen. This is one norm that we are trying to break everyday in hopes of normalizing men cooking in Punjabi households. We spoke to Prav from @foodylens about his experience being a male in a Desi household who has a passion for cooking:

“Thankfully, I come from a very supportive and open minded family who has encouraged me to continue my passion for cooking. However, I am aware this is not the case with all men who share a passion for cooking. From what I have heard of other people’s experiences, they can often be discouraged and mocked for their interest in cooking, as it is not seen as the norm for a male to cook in some households. I am from the Punjabi culture and food is an essential part of our identity. Yet, sadly this all comes down to patriarchal gender-related stereotypes of women in having the responsibility of nurturing that leads to them being seen as having to cook, even within the 21st century. In my opinion we all work, we all eat and so it should be shared equally. Food creating is an artwork and anyone can fall in love with it, regardless of one’s gender. It is time people start understanding this and work together to help remove these unfair ideologies. ” 

The biggest commonality we found through cooking in a Punjabi household is that women are mainly responsible for running the kitchen. While, men are typically frowned upon when trying to cook or clean. Many have witnessed this first hand with our brothers and cousins being taught to work and make money. While women were encouraged to learn how to make rotiyan and serve so that one day they can become a good daughter-in-law. Although this mentality is slowly changing with our generation, it is a struggle that many of our Punjabi sisters have gone through and are currently facing. It is important for our male counterparts to stand with women to fight these gender inequalities. 

Langar Seva

Langar, established by Guru Nanak Sahib, was designed to maintain equality amongst all people regardless of religion, caste, gender, sex, color, creed, race, social status, or age. The passion to serve is in our blood and we do so through our food. Growing up, we have seen our moms lead their respective Gurdwara kitchens where women come together to make langar. The ideology that women should cook is seen in our Gurdwaras, although it varies between Gurdwara (some you only see men in the kitchen or a blend of both genders) but in general we have noticed women being the predominant cooks while men serve. 

Along with Guru Nanak Sahib initiating langar, Mata Khivi played a huge role in organizing and strengthening the langar system, which she continued to nurture into Guru Arjan Sahib’s time. She preached equality and encouraged women to lead a life that was independent. Interestingly she is one of the few people mentioned by name in Guru Granth Sahib ( Ang 967 ):

You can see here that, langar is based on what is readily available, and the importance of milk was acknowledged during our Guru’s times.

There are many references to farming in Gurbani. Like this one revealed to Guru Nanak Sahib ( Ang 595 ).

Which reminds us of the farmers protest in India; it has caught worldwide attention and has held a powerful connection with Punjabis in particular. Farming and the mindset to grow, cook, and share food is a part of our being no matter our geographical location. The farmers protest has shown us coming together as a community via our multiple rallies, protests and social media presence worldwide. Another beautiful outcome has been the respect gained for our sisters, mothers, and grandmothers fighting alongside our brothers, fathers, and grandfathers. An assumption has been made that only men do farming, when according to Oxfam India , “the agriculture sector employs 80% of all economically active women in India; they comprise 33% of the agricultural labor force and 48% of the self-employed farmers.”

Another interesting take away from the farmer’s protest is its role in reshaping the gender roles and stereotypes that we had so concretely ingrained in our culture. We see images of men at the protest washing their own clothes, folding their blankets up neatly, sweeping the streets with a jhaadu (broom), cutting up vegetables, cooking, serving and nurturing the children, plants and environment at the protest sites. On the flipside, in many households the men came to partake in the protests while the women stayed home to run the household, family and farms. They became head of household and are managing the farms and farm animals in the absence of their husbands. Then there are also the women who came to participate in the protest and have been there side by side with their male counterparts from day one in the cold, harsh weather, shattering the stereotype of women as fragile or something that needs to be protected. All of these forms of contribution and participation are equally important and show us that gender is a construct, not a biological fact and it can be challenged and it can be changed. 

Staying Connected to Your Roots with Food

Punjabi food has become a means of our culture, everyday lifestyles and we can owe this all to our beautiful history from the concept of langar to farming. The world has come to connect with our food through folklore, songs and our culture. Let us all reflect on our gender bias and become a generation which sees both men and women side by side whether it be in our Gurdwara kitchens or at home. 

Below are ideas on how you can connect with our farmers, culture, and Sikhi:

• Keep our culture alive through the love of Desi food. Learn how to make some of your favorite dishes and maximize the use of ingredients throughout your meals like our ancestors. Here is an example of 3 different Desi dishes using milk .
• Learn how to make Sooji Karah and Karah Parshad with @whattheroti
• Stay informed & spread awareness on social media platforms.
• Donate to causes supporting farming families and/or on the ground like Khalsa Aid & Sahaita. 
• Contact representatives and sign petitions. 
• Support each other & speak up against false narratives.
• Find out the origins & how to make different Punjabi dishes.
• Understand the meaning behind Shabads.
• Explore ways to decolonize your diet.
• Host a langar for your friends, family, or those experiencing food insecurity and hunger.

About Ruppa Kaur & Pawan Kaur

Ruppa Kaur (Minnesota) and Pawan Kaur (Oregon) met through SALDEF’s leadership development program in 2012 and kept in touch ever since. They both are MBA Graduates and while working full-time during the day – they have a passion for community organizing, volunteering and creating youth initiatives during their free time. Their collective joy of cooking, discussing gender roles and the current farmers protests inspired them to create this article. Fun facts: Ruppa started her own bhangra team ( @mnjawani) and Pawan started a food page ( @whattheroti ) featuring all the Desi dishes one can hope for. 

Further Reading...

The Ideal Sikh Man, Destroyed

What Does “Self-Care” mean to me, as a Sikh Women?

10 Timeless Lessons for The Soul

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3 Desi Dishes Using Milk

Kaurs reimagine - sikh love stories vol 2.

Essay on Culture Of Punjab

Students are often asked to write an essay on Culture Of Punjab in their schools and colleges. And if you’re also looking for the same, we have created 100-word, 250-word, and 500-word essays on the topic.

Let’s take a look…

100 Words Essay on Culture Of Punjab

Introduction to punjab’s culture.

Punjab is a region in South Asia, divided between India and Pakistan. Its culture is rich and vibrant, known for its music, dance, food, and festivals. The people of Punjab, known as Punjabis, are warm-hearted and lively.

Punjabi Music and Dance

Punjabi music is lively and energetic, often accompanied by the dhol, a type of drum. Bhangra is a popular Punjabi dance, performed during celebrations. Giddha is a traditional dance performed by women, expressing joy and happiness.

Cuisine of Punjab

Punjabi cuisine is famous worldwide. It includes dishes like butter chicken, sarson da saag, and makki di roti. The food is rich, flavorful, and often spicy.

Punjabi Festivals

Punjabis celebrate many festivals. Vaisakhi, a harvest festival, is the most significant. Lohri, another popular festival, marks the end of winter. These festivals involve music, dance, and feasting.

Punjabi Clothing

The culture of Punjab is a beautiful blend of tradition and modernity. It is a testament to the spirit and vitality of the Punjabi people. The culture’s richness and diversity make it truly unique.

250 Words Essay on Culture Of Punjab

Introduction.

Punjab, a state in Northern India, is known for its rich and diverse culture. This culture brims with vibrant colors, lively music, and delicious food. It is a blend of traditions, values, and customs that have been passed down through generations.

Festivals are a big part of Punjabi culture. Baisakhi, Lohri, and Karva Chauth are some of the important ones. Baisakhi marks the start of the harvest season. People celebrate it with dance, music, and food. Lohri is a winter festival. People light bonfires and share sweets. Karva Chauth is a special day when married women fast for their husbands’ long life.

Music and Dance

Punjabi music and dance forms are famous worldwide. Bhangra and Giddha are traditional dances. People perform them during celebrations. Punjabi music is a mix of lively beats and meaningful lyrics. It is loved by people of all ages.

Punjabi cuisine is also part of its culture. It is known for its rich and hearty dishes. Some popular ones are Butter Chicken, Sarson ka Saag, and Makki di Roti. Punjabis also love their sweets like Jalebi and Pinni.

The culture of Punjab is a beautiful mix of traditions, celebrations, and lifestyle. It is a symbol of the state’s history and heritage. It tells us about the vibrant spirit of its people.

500 Words Essay on Culture Of Punjab

Punjab is a state in India known for its rich and vibrant culture. The culture of Punjab is a beautiful mix of customs, rituals, songs, dances, and cuisines that are unique to this region. It is a colorful representation of the life and spirit of the Punjabi people.

Traditional Punjabi Clothing

Festivals in punjab.

Punjab is known for its grand and joyful festivals. The most famous is Baisakhi, which marks the start of the harvest season. It is a time of dance, music, and feasting. Other important festivals include Lohri, which celebrates the winter solstice, and Karva Chauth, where women fast for the well-being of their husbands.

Music and dance hold a special place in Punjabi culture. Bhangra, a lively folk dance accompanied by rhythmic drum beats, is a popular form of entertainment. Giddha is a traditional dance performed by women. Punjabi music is famous for its high energy and catchy beats. It has gained international fame through genres like Punjabi pop and Bhangra.

Punjabi Cuisine

Punjabi language and literature.

Punjabi is the native language spoken by the people of Punjab. It has its own script called ‘Gurmukhi’. Punjabi literature has a rich history with famous poets like Waris Shah, who wrote the legendary love story of Heer Ranjha.

The culture of Punjab is a vibrant blend of tradition and modernity. It is a celebration of life, full of color, music, dance, and delicious food. The Punjabi people are known for their hospitality and joie de vivre. Their culture is a mirror of their lively spirit, making Punjab one of the most culturally rich regions in India.

That’s it! I hope the essay helped you.

Apart from these, you can look at all the essays by clicking here .

Happy studying!

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Health News Punjabi (ਸਿਹਤ)

ਅੱਜ-ਕੱਲ੍ਹ ਦੀ ਭੱਜ-ਦੌੜ ਦੀ ਜ਼ਿੰਦਗੀ ਅਤੇ ਪੌਸ਼ਟਿਕ ਖਾਣ-ਪੀਣ ਦੀ ਕਮੀ ਕਾਰਨ ਪੁਰਸ਼ਾਂ 'ਚ ਮਰਦਾਨਾ ਤਾਕਤ ਦੀ ਕਮੀ (Sexual Power) ਹੋਣਾ ਆਮ ਜਿਹੀ ਗੱਲ ਹੋ ਗਈ ਹੈ। ਕਮਜ਼ੋਰ ਯੌਨ ਸ਼ਕਤੀ...

ਸਿਹਤ ਲਈ ਸ਼ਹਿਦ ਦਾ ਸੇਵਨ ਬਹੁਤ ਫਾਇਦੇਮੰਦ ਹੁੰਦਾ ਹੈ। ਸ਼ਹਿਦ ਵਿੱਚ ਐਂਟੀ ਆਕਸੀਡੈਂਟ ਅਤੇ ਐਂਟੀ-ਮਾਈਕਰੋਬਾਇਲ ਵਰਗੀਆਂ ਬਹੁਤ ਸਾਰੀਆਂ ਵਿਸ਼ੇਸ਼ਤਾਵਾਂ ਹੁੰਦੀਆਂ ਹਨ। ਇਹੀ ਕਾਰਨ ਹੈ ਕਿ...

ਆਪਣੇ ਸਰੀਰ ਦੀ ਰੱਖਿਆ ਕਰਨਾ ਪਹਿਲਾ ਅਤੇ ਜ਼ਰੂਰੀ ਕੰਮ ਹੈ। ਇਸ ਨਾਲ ਸਰੀਰ ਨਿਰੋਗ ਅਤੇ ਬਲਵਾਨ ਰਹੇਗਾ, ਜਿਸ ਸਦਕਾ ਤੁਸੀ ਹੋਰ ਕੰਮ ਪੂਰੇ ਕਰ ਸਕੋਗੇ। ਫਿੱਟ ਰਹਿਣ ਲਈ ਲੋਕ ਸਵੇਰ ਦੀ ਸੈਰ...

ਗਲਤ ਖਾਣ-ਪੀਣ ਦੀਆਂ ਆਦਤਾਂ ਅਤੇ ਗਲਤ ਜੀਵਨ ਸ਼ੈਲੀ ਕਾਰਨ ਕਬਜ਼ ਦੀ ਸਮੱਸਿਆ ਹੁੰਦੀ ਹੈ। ਕਬਜ਼ ਕਾਰਨ ਮਲ ਨੂੰ ਲੰਘਣ ਵਿੱਚ ਮੁਸ਼ਕਲ ਆਉਂਦੀ ਹੈ। ਇਹ ਸਮੱਸਿਆ ਕਈ ਬਿਮਾਰੀਆਂ ਦਾ ਕਾਰਨ ਵੀ...

ਟੌਨਸਿਲ ਕਾਰਨ ਗਲੇ ਦਾ ਹੋ ਗਿਆ ਹੈ ਬੁਰਾ ਹਾਲ ਤਾਂ ਇਨ੍ਹਾਂ ਘਰੇਲੂ ਨੁਸਖਿਆਂ ਨਾਲ ਦਰਦ ਹੋਵੇਗਾ ਛੂਮੰਤਰ

ਬਦਲਦੇ ਮੌਸਮ 'ਚ ਗਲੇ 'ਚ ਖਰਾਸ਼ ਹੋਣਾ ਇਕ ਆਮ ਸਮੱਸਿਆ ਹੈ, ਅਜਿਹੇ 'ਚ ਲੋਕ ਇਸ ਨੂੰ ਨਜ਼ਰਅੰਦਾਜ਼ ਕਰਨ...

ਇਕ Lipstick ਤੁਹਾਨੂੰ ਦੇ ਸਕਦੀ ਹੈ ਕਿਹੜੀਆਂ-ਕਿਹੜੀਆਂ ਬਿਮਾਰੀਆਂ!

ਔਰਤਾਂ ਦੇ ਨੋ ਮੇਕਅੱਪ ਲੁੱਕ 'ਚ ਲਿਪਸਟਿਕ ਵੀ ਸ਼ਾਮਲ ਹੁੰਦੀ ਹੈ। ਕੋਈ ਵੀ ਮੇਕਅੱਪ ਲਿਪਸਟਿਕ ਲਗਾਏ ਬਿਨਾਂ ਪੂਰਾ ਨਹੀਂ ਹੁੰਦਾ। ਸੁੰਦਰ ਦਿਖਣ ਲਈ ਔਰਤਾਂ ਅਕਸਰ ਸੁੰਦਰਤਾ ਅਤੇ...

ਮੋਟਾਪਾ ਘਟਾਉਣ ਲਈ ਫਾਲੋ ਕਰੋ ਇਹ ਆਸਾਨ ਟਿਪਸ

ਦੇਖਿਆ ਗਿਆ ਹੈ ਕਿ ਜਿਸ ਤਰ੍ਹਾਂ ਵਿਅਕਤੀ ਦੀ ਉਮਰ ਵਧਦੀ ਜਾਂਦੀ ਹੈ, ਉਸ ਦਾ ਭਾਰ ਅਤੇ ਮੋਟਾਪਾ ਵੀ ਵਧ ਜਾਂਦਾ ਹੈ। 40 ਦੀ ਉਮਰ ਤਕ ਇਹ ਨੁਕਸਾਨਦਾਇਕ ਬਣ ਜਾਂਦਾ ਹੈ। ਬੇਹਿਸਾਬਾ...

58 ਸਾਲ ਦੀ ਉਮਰ 'ਚ ਵੀ ਕਿਵੇਂ ਸ਼ਾਹਰੁਖ ਖ਼ਾਨ ਖ਼ੁਦ ਨੂੰ ਰੱਖਦੇ ਨੇ ਫਿੱਟ, ਅਦਾਕਾਰ ਨੇ ਦੱਸੀ ਆਪਣੀ ਰੁਟੀਨ

ਸ਼ਾਹਰੁਖ ਖ਼ਾਨ ਬਾਲੀਵੁੱਡ ਦੇ ਉਨ੍ਹਾਂ ਕਲਾਕਾਰਾਂ 'ਚੋਂ ਇੱਕ ਹਨ, ਜਿਨ੍ਹਾਂ ਦੇ ਪ੍ਰਸ਼ੰਸਕ ਦੇਸ਼ 'ਚ ਹੀ...

Workout ਤੋਂ ਪਹਿਲਾਂ ਭੁੱਲ ਕੇ ਵੀ ਨਾ ਖਾਓ ਇਹ ਚੀਜ਼ਾਂ, ਸਰੀਰ ਨੂੰ ਫ਼ਾਇਦੇ ਦੀ ਜਗ੍ਹਾ ਹੋਣਗੇ ਨੁਕਸਾਨ ਹੀ ਨੁਕਸਾਨ

ਅਕਸਰ  ਲੋਕ ਆਪਣੇ ਆਪ ਨੂੰ ਫਿੱਟ ਰੱਖਣ ਲਈ ਬਹੁਤ ਕੁਝ ਕਰਦੇ ਹਨ ਪਰ ਫਿਰ ਵੀ ਉਨ੍ਹਾਂ ਨੂੰ ਉਹ ਪਰਫੈਕਟ...

ਡਿਪਰੈਸ਼ਨ ਹੋਣ ’ਤੇ ਪੁਰਸ਼ਾਂ ’ਚ ਦਿਖਾਈ ਦਿੰਦੇ ਨੇ ਇਹ 5 ਲੱਛਣ, ਜਾਣੋ ਬਚਾਅ ਦੇ ਉਪਾਅ

ਸਮੇਂ ਦੇ ਨਾਲ ਲੋਕਾਂ ’ਚ ਕੰਮ ਦਾ ਦਬਾਅ ਬਹੁਤ ਵੱਧ ਗਿਆ ਹੈ। ਇਸ ਦੇ ਨਾਲ ਹੀ ਕੁਝ ਲੋਕ ਆਪਣੇ ਕਰੀਅਰ ਨੂੰ ਲੈ ਕੇ ਇੰਨੇ ਗੰਭੀਰ ਹੁੰਦੇ ਹਨ ਕਿ ਉਹ ਹਰ ਚੀਜ਼ ’ਚ ਜਲਦੀ ਕਾਮਯਾਬ...

ਸ਼ਰਾਬ ਤੋਂ ਇਲਾਵਾ ਇਹ ਚੀਜ਼ਾਂ ਵੀ ਹਨ ਲੀਵਰ ਦੀਆਂ ਦੁਸ਼ਮਣ, ਕਰ ਦਿੰਦੀਆਂ ਜਿਗਰ ਨੂੰ ਥੋਥਾ

ਜਿਗਰ ਸਰੀਰ ਦਾ ਇੱਕ ਮਹੱਤਵਪੂਰਨ ਅੰਗ ਹੈ ਜਿਸ ਨੂੰ ਸਰੀਰ ਦਾ ਰਸਾਇਣ ਵੀ ਕਿਹਾ ਜਾਂਦਾ ਹੈ। ਇਹ ਸਰੀਰ ਦੇ ਅੰਦਰ ਕਈ ਮਹੱਤਵਪੂਰਨ ਕਾਰਜ ਕਰਦਾ ਹੈ। ਲੀਵਰ ਬਾਇਲ ਬਣਾਉਂਦਾ ਹੈ ਜੋ...

ਭਾਰ ਘਟਾਉਣ ਲਈ ਗਰਮ ਪਾਣੀ ਕਿਵੇਂ ਅਤੇ ਕਦੋਂ ਪੀਣਾ ਚਾਹੀਦਾ ਹੈ, ਜਾਣੋ ਬਿਹਤਰੀਨ ਤਰੀਕੇ

ਭਾਰ ਘਟਾਉਣ ਲਈ ਕਈ ਲੋਕ ਕਈ ਤਰ੍ਹਾਂ ਦੇ ਉਪਾਅ ਅਪਣਾਉਂਦੇ ਹਨ ਅਤੇ ਇਨ੍ਹਾਂ 'ਚੋਂ ਇਕ ਆਸਾਨ ਪਰ ਕਾਰਗਰ ਤਰੀਕਾ ਹੈ ਗਰਮ ਪਾਣੀ ਦਾ ਸੇਵਨ ਕਰਨਾ। ਗਰਮ ਪਾਣੀ ਪੀਣ ਦੇ ਕਈ ਸਿਹਤ ਲਾਭ...

Health Tips: ਹੱਡੀਆਂ ਨੂੰ ਮਜ਼ਬੂਤ ਬਣਾਉਂਦੀ ਹੈ 'ਨਾਸ਼ਪਾਤੀ', ਖੁਰਾਕ ''ਚ ਸ਼ਾਮਲ ਕਰਨ ਨਾਲ ਹੋਣਗੇ ਹੋਰ ਵੀ ਲਾਭ

ਫਲ ਖਾਣੇ ਸਾਰੇ ਪਸੰਦ ਕਰਦੇ ਹਨ, ਕਿਉਂਕਿ ਇਹ ਸਾਡੀ ਸਿਹਤ ਲਈ ਬਹੁਤ ਜ਼ਰੂਰੀ ਹਨ। ਫਲ ਖਾਣ ਨਾਲ ਕਈ...

ਗੁਣਾਂ ਦੀ ਖਾਨ ਹੈ ਹਿੰਗ, ਸ਼ੂਗਰ, ਅਸਥਮਾ ਸਣੇ ਕਈ ਰੋਗਾਂ 'ਚ ਦਿੰਦੀ ਹੈ ਆਰਾਮ

ਹਿੰਗ ਜ਼ਿਆਦਾਤਰ ਸਬਜ਼ੀਆਂ 'ਚ ਵਰਤੀ ਜਾਂਦੀ ਹੈ। ਹਿੰਗ ਨੂੰ ਮਸਾਲਿਆਂ 'ਚ ਸਭ ਤੋਂ ਜ਼ਿਆਦਾ ਗੁਣਕਾਰੀ ਮੰਨਿਆ ਜਾਂਦਾ ਹੈ ਅਤੇ ਇਹ ਮੈਡੀਕਲ ਗੁਣਾਂ ਨਾਲ ਭਰਪੂਰ ਹੁੰਦੀ ਹੈ। ਇਸ ਦੀ...

ਯਾਦਾਸ਼ਤ ਹੋ ਰਹੀ ਕਮਜ਼ੋਰ? ਤੁਰੰਤ ਖਾਣ ਲੱਗੋ ਇਹ ਚੀਜ਼ਾਂ

ਕੁਝ ਸਮੇਂ ਤੋਂ ਪਹਿਲਾਂ ਯਾਦ ਸ਼ਕਤੀ ਦਾ ਕਮਜ਼ੋਰ ਹੋਣਾ ਉਮਰ ਨੂੰ ਦਰਸਾਉਂਦਾ ਸੀ। ਹੁਣ ਯਾਦ ਸ਼ਕਤੀ ਦਾ ਕਮਜ਼ੋਰ ਹੋਣਾ ਛੋਟੀ ਉਮਰ ’ਚ ਵੀ ਦੇਖਿਆ ਜਾਂਦਾ ਹੈ।

Health Tips: ਗਰਭਵਤੀ ਔਰਤਾਂ ਗਰਮੀਆਂ ’ਚ ਰੱਖਣ ਆਪਣਾ ਖਾਸ ਧਿਆਨ, ਰੂਟੀਨ ’ਚ ਸ਼ਾਮਲ ਕਰਨ ਇਹ ਚੀਜ਼ਾਂ

ਦੇਸ਼ ਦੇ ਕਈ ਸੂਬਿਆਂ  ’ਚ ਇਸ ਸਮੇਂ ਬੇਹੱਦ ਹੀ ਭਿਆਨਕ ਗਰਮੀ ਪੈ ਰਹੀ ਹੈ। ਇਹ ਕਈ ਸਾਰੀਆਂ ਬਿਮਾਰੀਆਂ...

Health Tips : ਇਨ੍ਹਾਂ ਕਾਰਨਾਂ ਕਰ ਕੇ ਤੁਹਾਡੇ ਮੂੰਹ ’ਚੋਂ ਆ ਸਕਦੀ ਹੈ ਬਦਬੂ, ਇੰਝ ਪਾਓ ਰਾਹਤ

ਮੂੰਹ ਦੀ ਬਦਬੂ ਜਿਸ ਨੂੰ ਮੈਡੀਕਲੀ ਤੌਰ ’ਥੇ ਹੈਲੀਟੋਸਿਸ ਕਿਹਾ ਜਾਂਦਾ ਹੈ, ਇਕ ਆਮ ਸਮੱਸਿਆ ਹੈ ਜੋ ਕਈ...

Health Tips : ਸਾਵਧਾਨ! ਇਨ੍ਹਾਂ ਸਬਜ਼ੀਆਂ ਨੂੰ ਖਾਣ ਨਾਲ ਵੱਧ ਸਕਦੀ ਹੈ 'ਯੂਰਿਕ ਐਸਿਡ' ਦੀ ਸਮੱਸਿਆ

ਯੂਰਿਕ ਐਸਿਡ ਇਕ  ਤਰ੍ਹਾਂ ਦਾ ਰਸਾਇਣ ਹੁੰਦਾ ਹੈ ਜੋ ਸਾਡੇ ਸਰੀਰ ’ਚ ਪਿਊਰਿਨ ਦੇ ਟੁੱਟਣ ਨਾਲ ਬਣਦਾ ਹੈ।...

ਭਾਰਤ 'ਚ ਲਾਂਚ ਹੋਈ BSA Goldstar 650 ਬਾਈਕ, ਰੰਗ 'ਤੇ ਆਧਾਰਿਤ ਹੈ ਕੀਮਤ

'ਕਿਸੇ ਨੂੰ ਪਰੇਸ਼ਾਨ ਨਾ ਕਰਨਾ', ਨੋਟ ਲਿਖ ਕੇ AIIMS ਦੇ ਡਾਕਟਰ ਨੇ ਚੁੱਕਿਆ...

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ਦੁਨੀਆ ਦਾ ਸਭ ਤੋਂ ਵੱਡਾ 'ਚਾਕਲੇਟ ਮਿਊਜ਼ੀਅਮ', 30 ਫੁੱਟ ਉੱਚਾ ਫੁਹਾਰਾ ਮੁੱਖ...

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ਖੰਭੇ ਨਾਲ ਲਟਕਦੇ ਮਿਲੇ ਪੰਜ ਵਿਅਕਤੀਆਂ ਦੀ ਪਛਾਣ ਦੀ ਪੁਸ਼ਟੀ

ਬੰਗਲਾਦੇਸ਼ 'ਚ ਇੱਕ ਮਹੀਨੇ ਤੱਕ ਬੰਦ ਰਹਿਣ ਤੋਂ ਬਾਅਦ ਖੁੱਲ੍ਹੇ ਵਿਦਿਅਕ ਅਦਾਰੇ

ਕੁੱਤੇ ਨੇ 4 ਸਾਲਾ ਬੱਚੀ 'ਤੇ ਕੀਤਾ ਹਮਲਾ, ਹਾਲਤ ਗੰਭੀਰ

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Punjabi Essay, Paragraph list on Current Issues, Latest Topics, Current Affairs, Social Issues, Political Issues for Students of Class 10 and 12.

ਸਿੱਖਿਆ ‘ਤੇ ਲੇਖ, ਪੈਰਾਗ੍ਰਾਫ਼, library “ਲਾਇਬ੍ਰੇਰੀ” complete punjabi essay, paragraph best punjabi lekh-nibandh for class 6, 7, 8, 9, 10 students., naitik sikhiya “ਨੈਤਿਕ ਸਿੱਖਿਆ” complete punjabi essay, paragraph best punjabi lekh-nibandh for class 6, 7, 8, 9, 10 students., mere piyare adhiyapak “ਮੇਰੇ ਪਿਆਰੇ ਅਧਿਆਪਕ” complete punjabi essay, paragraph best punjabi lekh-nibandh for class 6, 7, 8, 9, 10 students., anushasan di mahatata “ਅਨੁਸ਼ਾਸਨ ਦੀ ਮਹੱਤਤਾ” punjabi essay, paragraph for class 6, 7, 8, 9, 10 students., padhna changi aadat hai “ਪੜ੍ਹਨਾ ਚੰਗੀ ਆਦਤ ਹੈ ” punjabi essay, paragraph for class 6, 7, 8, 9, 10 students., value of education “ਸਿੱਖਿਆ ਦੀ ਮਹੱਤਤਾ” punjabi essay, paragraph for class 6, 7, 8, 9, 10 students., my favourite subject “ਮੇਰਾ ਮਨਪਸੰਦ ਵਿਸ਼ਾ” punjabi essay, paragraph for class 6, 7, 8, 9, 10 students., mere school di zindagi “ਮੇਰੀ ਸਕੂਲ ਦੀ ਜ਼ਿੰਦਗੀ” punjabi essay, paragraph for class 6, 7, 8, 9, 10 students., vocational education “ਵੋਕੇਸ਼ਨਲ ਸਿੱਖਿਆ” punjabi essay, paragraph for class 6, 7, 8, 9, 10 students., bharat vich auratan di sikhiya “ਭਾਰਤ ਵਿੱਚ ਔਰਤਾਂ ਦੀ ਸਿੱਖਿਆ” punjabi essay, paragraph for class 6, 7, 8, 9, 10 students., my school picnic “ਮੇਰਾ ਸਕੂਲ ਦੀ ਪਿਕਨਿਕ” punjabi essay, paragraph for class 6, 7, 8, 9, 10 students., my school “ਮੇਰਾ ਸਕੂਲ” punjabi essay, paragraph for class 6, 7, 8, 9, 10 students., punjabi essay, paragraph on “ਪੰਜਾਬ ਦੀਆਂ ਖੇਡਾਂ” “punjab diya khada” best punjabi lekh-nibandh for class 6, 7, 8, 9, 10 students., punjabi essay, paragraph on “ਸਕੂਲ ਦਾ ਸਲਾਨਾ ਸਮਾਗਮ” “annual day of my school” best punjabi lekh-nibandh for class 6, 7, 8, 9, 10 students., punjabi essay, paragraph on “ਕੰਪਿਊਟਰ ਦੇ ਲਾਭ ਅਤੇ ਹਾਣੀਆਂ” “computer de labh ate haniya” best punjabi lekh-nibandh for class 6, 7, 8, 9, 10 students., punjabi essay, paragraph on “ਟੈਲੀਵੀਜ਼ਨ ਦੇ ਲਾਭ ਅਤੇ ਹਾਨੀਆਂ” “tv de labh ate haniya” best punjabi lekh-nibandh for class 6, 7, 8, 9, 10 students., punjabi essay, paragraph on “ਅਖ਼ਬਾਰਾਂ ਦੇ ਲਾਭ ਅਤੇ ਹਾਨੀਆਂ” “akhbara de labh ate haniya” best punjabi lekh-nibandh for class 6, 7, 8, 9, 10 students., punjabi essay, paragraph on “ਵਿਗਿਆਨ ਦੇ ਲਾਭ ਅਤੇ ਹਾਨੀਆਂ” “vigyan de labh ate haniya” best punjabi lekh-nibandh for class 6, 7, 8, 9, 10 students., punjabi essay, paragraph on “ਪੜ੍ਹਾਈ ਵਿਚ ਖੇਡਾਂ ਦੀ ਥਾਂ” “padhai vich kheda di tha” best punjabi lekh-nibandh for class 6, 7, 8, 9, 10 students., punjabi essay, paragraph on “ਆਦਰਸ਼ ਵਿਦਿਆਰਥੀ” “an ideal student” best punjabi lekh-nibandh for class 6, 7, 8, 9, 10 students., ਨਿੱਜੀ ਲੇਖ, ਪੈਰਾਗ੍ਰਾਫ਼, dilchasp bus tour “ਦਿਲਚਸਪ ਬੱਸ ਟੂਰ” complete punjabi essay, paragraph best punjabi lekh-nibandh for class 6, 7, 8, 9, 10 students., school da salana diwas “ਸਕੂਲ ਦਾ ਸਾਲਾਨਾ ਦਿਵਸ” complete punjabi essay, paragraph best punjabi lekh-nibandh for class 6, 7, 8, 9, 10 students., aim of my life “ਮੇਰੇ ਜੀਵਨ ਦਾ ਉਦੇਸ਼” complete punjabi essay, paragraph best punjabi lekh-nibandh for class 6, 7, 8, 9, 10 students., autobiography of tea “ਚਾਹ ਦੀ ਆਤਮਕਥਾ” complete punjabi essay, paragraph best punjabi lekh-nibandh for class 6, 7, 8, 9, 10 students., bank robbery “ਬੈਂਕ ਲੁੱਟ” complete punjabi essay, paragraph best punjabi lekh-nibandh for class 6, 7, 8, 9, 10 students., rupye di atmakatha “ਰੁਪਏ ਦੀ ਆਤਮਕਥਾ” complete punjabi essay, paragraph best punjabi lekh-nibandh for class 6, 7, 8, 9, 10 students., jado assi lottery jiti “ਜਦੋਂ ਅਸੀਂ ਲਾਟਰੀ ਜਿੱਤੀ” complete punjabi essay, paragraph best punjabi lekh-nibandh for class 6, 7, 8, 9, 10 students., mera manpasand adakar “ਮੇਰਾ ਮਨਪਸੰਦ ਅਦਾਕਾਰ” complete punjabi essay, paragraph best punjabi lekh-nibandh for class 6, 7, 8, 9, 10 students., coolie di atmakatha “ਕੂਲੀ ਦੀ ਆਤਮਕਥਾ” complete punjabi essay, paragraph best punjabi lekh-nibandh for class 6, 7, 8, 9, 10 students., mere janamdin di party “ਮੇਰੇ ਜਨਮਦਿਨ ਦੀ ਪਾਰਟੀ” complete punjabi essay, paragraph best punjabi lekh-nibandh for class 6, 7, 8, 9, 10 students., mera manpasand television program “ਮੇਰਾ ਮਨਪਸੰਦ ਟੈਲੀਵਿਜ਼ਨ ਪ੍ਰੋਗਰਾਮ” complete punjabi essay, paragraph best punjabi lekh-nibandh for class 6, 7, 8, 9, 10 students., mere pita mere hero “ਮੇਰੇ ਪਿਤਾ ਮੇਰੇ ਹੀਰੋ” punjabi essay, paragraph for class 6, 7, 8, 9, 10 students., my hobby “ਮੇਰਾ ਸ਼ੌਕ” punjabi essay, paragraph for class 6, 7, 8, 9, 10 students., healthy lifestyle “ਸਿਹਤਮੰਦ ਜੀਵਨਸ਼ੈਲੀ” punjabi essay, paragraph for class 6, 7, 8, 9, 10 students., mera paltu janwar “ਮੇਰੇ ਪਾਲਤੂ ਜਾਨਵਰ” punjabi essay, paragraph for class 6, 7, 8, 9, 10 students., jungle di sair “ਜੰਗਲ ਦੀ ਸੈਰ” punjabi essay, paragraph for class 6, 7, 8, 9, 10 students., my garden “ਮੇਰਾ ਬਾਗ਼” punjabi essay, paragraph for class 6, 7, 8, 9, 10 students., my favourite season “ਮੇਰਾ ਪਸੰਦੀਦਾ ਮੌਸਮ” punjabi essay, paragraph for class 6, 7, 8, 9, 10 students., an ideal student “ਆਦਰਸ਼ ਵਿਦਿਆਰਥੀ” punjabi essay, paragraph for class 6, 7, 8, 9, 10 students., ਖੇਡਾਂ ‘ਤੇ ਲੇਖ, ਪੈਰਾਗ੍ਰਾਫ਼, football match “ਫੁੱਟਬਾਲ ਮੈਚ” complete punjabi essay, paragraph best punjabi lekh-nibandh for class 6, 7, 8, 9, 10 students., sadi rashtriya khed –  hockey “ਪੰਜਾਬੀ ਲੇਖ – ਸਾਡੀ ਰਾਸ਼ਟਰੀ ਖੇਡ: ਹਾਕੀ” complete punjabi essay, paragraph best punjabi lekh-nibandh for class 6, 7, 8, 9, 10 students., punjabi essay, paragraph on “ਇਕ ਦਿਵਸੀ ਕ੍ਰਿਕਟ ਮੈਚ” “one day cricket match” best punjabi lekh-nibandh for class 6, 7, 8, 9, 10 students., punjabi essay, paragraph on “ਅੱਖੀਂ ਡਿੱਠਾ ਮੈਚ ” “eye-witness match” best punjabi lekh-nibandh for class 6, 7, 8, 9, 10 students., punjabi essay, paragraph on “ਕਸਰਤ ਦੇ ਲਾਭ” “kasrat de labh” best punjabi lekh-nibandh for class 6, 7, 8, 9, 10 students., ਵਿਗਿਆਨ ਅਤੇ ਤਕਨਾਲੋਜੀ ‘ਤੇ ਲੇਖ, ਪੈਰਾਗ੍ਰਾਫ਼, vigyan –  vardaan ja shrap “ਵਿਗਿਆਨ: ਵਰਦਾਨ ਜਾਂ ਸਰਾਪ” complete punjabi essay, paragraph best punjabi lekh-nibandh for class 6, 7, 8, 9, 10 students., ਪੰਜਾਬ ‘ਤੇ ਲੇਖ, ਪੈਰਾਗ੍ਰਾਫ਼, dakiya “ਡਾਕੀਆ” complete punjabi essay, paragraph best punjabi lekh-nibandh for class 6, 7, 8, 9, 10 students., punjabi essay, paragraph on “ਕਿਸੇ ਤੀਰਥ ਸਥਾਨ ਦੀ ਯਾਤਰਾ” “kise tirath sthan di yatra” best punjabi lekh-nibandh for class 6, 7, 8, 9, 10 students., punjabi essay, paragraph on “ਕਿਸੇ ਇਤਿਹਾਸਿਕ ਸਥਾਨ ਦੀ ਯਾਤਰਾ” “kise aitihasik sthan di yatra” best punjabi lekh-nibandh for class 6, 7, 8, 9, 10 students., punjabi essay, paragraph on “ਗਰਮੀ ਦੀ ਰੁੱਤ” “garmi di rut” best punjabi lekh-nibandh for class 6, 7, 8, 9, 10 students., punjabi essay, paragraph on “ਬਸੰਤ ਰੁੱਤ” “basant rut” best punjabi lekh-nibandh for class 6, 7, 8, 9, 10 students., ਸਮਾਜਿਕ ਮੁੱਦੇ ਅਤੇ ਸਮਾਜਿਕ ਜਾਗਰੂਕਤਾ ‘ਤੇ ਲੇਖ, ਪੈਰਾਗ੍ਰਾਫ਼, pradhan mantri diya vakh-vakh yojanava “ਪ੍ਰਧਾਨ ਮੰਤਰੀ ਦੀਆਂ ਵੱਖ-ਵੱਖ ਯੋਜਨਾਵਾਂ” complete punjabi essay, paragraph best punjabi lekh., jal pradushan – ganga bachao “ਜਲ ਪ੍ਰਦੂਸ਼ਣ – ਗੰਗਾ ਬਚਾਓ ” complete punjabi essay, paragraph best punjabi lekh-nibandh for class 6, 7, 8, 9, 10 students., indian farmer “ਭਾਰਤੀ ਕਿਸਾਨ” complete punjabi essay, paragraph best punjabi lekh-nibandh for class 6, 7, 8, 9, 10 students., kasrat de labh “ਕਸਰਤ ਦੇ ਲਾਭ” complete punjabi essay, paragraph best punjabi lekh-nibandh for class 6, 7, 8, 9, 10 students., smart city mission “ਸਮਾਰਟ ਸਿਟੀ ਮਿਸ਼ਨ” complete punjabi essay, paragraph best punjabi lekh-nibandh for class 6, 7, 8, 9, 10 students., pradhan mantri jan dhan yojana “ਪ੍ਰਧਾਨ ਮੰਤਰੀ ਜਨ ਧਨ ਯੋਜਨਾ” complete punjabi essay, paragraph best punjabi lekh-nibandh, mahingai di samasiya “ਮਹਿੰਗਾਈ ਦੀ ਸਮੱਸਿਆ” complete punjabi essay, paragraph best punjabi lekh-nibandh for class 6, 7, 8, 9, 10 students., khedan di mahatata “ਖੇਡਾਂ ਦੀ ਮਹੱਤਤਾ” complete punjabi essay, paragraph best punjabi lekh-nibandh for class 6, 7, 8, 9, 10 students., neki “ਨੇਕੀ” complete punjabi essay, paragraph best punjabi lekh-nibandh for class 6, 7, 8, 9, 10 students., raj sabha “ਰਾਜ ਸਭਾ” complete punjabi essay, paragraph best punjabi lekh-nibandh for class 6, 7, 8, 9, 10 students., vidhan sabha “ਵਿਧਾਨ ਸਭਾ” complete punjabi essay, paragraph best punjabi lekh-nibandh for class 6, 7, 8, 9, 10 students., benefits of banks “ਬੈਂਕਾਂ ਦੇ ਲਾਭ” punjabi essay, paragraph for class 6, 7, 8, 9, 10 students., akhbara de labh “ਅਖਬਾਰਾਂ ਦੇ ਲਾਭ” punjabi essay, paragraph for class 6, 7, 8, 9, 10 students., pendu jeevan “ਪੇਂਡੂ ਜੀਵਨ” punjabi essay, paragraph for class 6, 7, 8, 9, 10 students., nashe di lat “ਨਸ਼ੇ ਦੀ ਲਤ” punjabi essay, paragraph for class 6, 7, 8, 9, 10 students., junk food “ਜੰਕ ਫੂਡ” punjabi essay, paragraph for class 6, 7, 8, 9, 10 students., nagrika diya adhikar ate jimewariyan “ਨਾਗਰਿਕਾਂ ਦੀਆਂ ਅਧਿਕਾਰ ਅਤੇ ਜ਼ਿੰਮੇਵਾਰੀਆਂ” punjabi essay, paragraph for class 6, 7, 8, 9, 10 students., ਵੱਖ-ਵੱਖ ਤਿਉਹਾਰਾਂ ‘ਤੇ ਲੇਖ, ਪੈਰਾਗ੍ਰਾਫ਼, holi festival “ਹੋਲੀ ਦਾ ਤਿਉਹਾਰ” complete punjabi essay, paragraph best punjabi lekh-nibandh for class 6, 7, 8, 9, 10 students., punjabi essay, paragraph on “ਰੰਗਾਂ ਦਾ ਤਿਉਹਾਰ-ਹੋਲੀ” “ranga da tyohar holi” best punjabi lekh-nibandh for class 6, 7, 8, 9, 10 students., punjabi essay, paragraph on “ਲੋਹੜੀ ਦਾ ਤਿਓਹਾਰ” “lohri da tyohar” best punjabi lekh-nibandh for class 6, 7, 8, 9, 10 students., punjabi essay, paragraph on “ਦੀਵਾਲੀ ਦਾ ਤਿਓਹਾਰ” “diwali da tyohar” best punjabi lekh-nibandh for class 6, 7, 8, 9, 10 students., ਮਹੱਤਵਪੂਰਨ ਦਿਨ ‘ਤੇ ਲੇਖ, ਪੈਰਾਗ੍ਰਾਫ਼, bharat da gantantra diwas “ਭਾਰਤ ਦਾ ਗਣਤੰਤਰ ਦਿਵਸ” complete punjabi essay, paragraph best punjabi lekh-nibandh for class 6, 7, 8, 9, 10 students., republic day “ਰਿਪਬਲਿਕ ਦਿਨ” punjabi essay, paragraph for class 6, 7, 8, 9, 10 students., independence day “ਆਜ਼ਾਦੀ ਦਿਨ” punjabi essay, paragraph for class 6, 7, 8, 9, 10 students., children’s day “ਬੱਚਿਆਂ ਦੇ ਦਿਨ” punjabi essay, paragraph for class 6, 7, 8, 9, 10 students., mother’s day “ਮਦਰ ਡੇ” punjabi essay, paragraph for class 6, 7, 8, 9, 10 students., ਮਹਾਨ ਲੋਕ ‘ਤੇ ਲੇਖ, ਪੈਰਾਗ੍ਰਾਫ਼, narendra modi “ਨਰਿੰਦਰ ਮੋਦੀ” complete punjabi essay, paragraph best punjabi lekh-nibandh for class 6, 7, 8, 9, 10 students., mother teresa “ਮਦਰ ਟੈਰੇਸਾ” complete punjabi essay, paragraph best punjabi lekh-nibandh for class 6, 7, 8, 9, 10 students., dr. manmohan singh “ਡਾ. ਮਨਮੋਹਨ ਸਿੰਘ” complete punjabi essay, paragraph best punjabi lekh-nibandh for class 6, 7, 8, 9, 10 students., jesus christ “ਜੀਸਸ ਕਰਾਇਸਟ” complete punjabi essay, paragraph best punjabi lekh-nibandh for class 6, 7, 8, 9, 10 students., albert einstein “ਐਲਬਰਟ ਆਇਨਸਟਾਈਨ” complete punjabi essay, paragraph best punjabi lekh-nibandh for class 6, 7, 8, 9, 10 students., mahatma gandhi “ਮਹਾਤਮਾ ਗਾਂਧੀ” punjabi essay, paragraph for class 6, 7, 8, 9, 10 students., subhash chandra bose “ਸੁਭਾਸ਼ ਚੰਦਰ ਬੋਸ” punjabi essay, paragraph for class 6, 7, 8, 9, 10 students., bhagat singh “ਭਗਤ ਸਿੰਘ” punjabi essay, paragraph for class 6, 7, 8, 9, 10 students., rabindranath tagore “ਰਬਿੰਦਰਨਾਥ ਟੈਗੋਰ” punjabi essay, paragraph for class 6, 7, 8, 9, 10 students., dr. bhimrao ambedkar “ਡਾਕਟਰ ਭੀਮ ਰਾਓ ਅੰਬੇਡਕਰ” punjabi essay, paragraph for class 6, 7, 8, 9, 10 students., mother teresa “ਮਦਰ ਟੈਰੇਸਾ” punjabi essay, paragraph for class 6, 7, 8, 9, 10 students., ਰਿਸ਼ਤੇ ‘ਤੇ ਲੇਖ, ਪੈਰਾਗ੍ਰਾਫ਼, punjabi essay, paragraph on “ਮੇਰਾ ਸੱਚਾ ਮਿੱਤਰ” “my best friend” best punjabi lekh-nibandh for class 6, 7, 8, 9, 10 students., punjabi essay, paragraph on “ਮੇਰਾ ਮਨ ਭਾਉਂਦਾ ਅਧਿਆਪਕ” “my favourite teacher” best punjabi lekh-nibandh for class 6, 7, 8, 9, 10 students., punjabi essay, paragraph on “myself” “ਮੈਂ-ਇੱਕ ਮੁੰਡਾ” best punjabi lekh-nibandh for class 6, 7, 8, 9, 10 students., punjabi essay, paragraph on “mein ek kudi” “ਮੈਂ – ਇੱਕ ਕੁੜੀ” best punjabi lekh-nibandh for class 6, 7, 8, 9, 10 students., ਨੈਤਿਕ ਮੁੱਲਾਂ ‘ਤੇ ਲੇਖ, ਪੈਰਾਗ੍ਰਾਫ਼, health is wealth “ਸਿਹਤ ਦੌਲਤ ਹੈ” punjabi essay, paragraph for class 6, 7, 8, 9, 10 students., punjabi essay, paragraph on “ਸਮੇਂ ਦੀ ਕਦਰ” “samay di kadar” best punjabi lekh-nibandh for class 6, 7, 8, 9, 10 students., ਵਾਤਾਵਰਣ ਦੇ ਮੁੱਦੇ ਅਤੇ ਜਾਗਰੂਕਤਾ ‘ਤੇ ਲੇਖ, ਪੈਰਾਗ੍ਰਾਫ਼, pashu adhikar “ਪਸ਼ੂ ਅਧਿਕਾਰ” punjabi essay, paragraph for class 6, 7, 8, 9, 10 students., barsat da mausam “ਬਰਸਾਤ ਦਾ ਮੌਸਮ” punjabi essay, paragraph for class 6, 7, 8, 9, 10 students., garmi da mausam “ਗਰਮੀ ਦਾ ਮੌਸਮ” punjabi essay, paragraph for class 6, 7, 8, 9, 10 students., meeh wala din “ਮੀਂਹ ਵਾਲਾਂ ਦਿਨ” punjabi essay, paragraph for class 6, 7, 8, 9, 10 students., jal hi jeevan hai “ਜਲ ਹੀ ਜੀਵਨ ਹੈ” punjabi essay, paragraph for class 6, 7, 8, 9, 10 students., bharat de mausam “ਭਾਰਤ ਦੇ ਮੌਸਮ” punjabi essay, paragraph for class 6, 7, 8, 9, 10 students., punjabi essay, paragraph on “ਪ੍ਰਦੂਸ਼ਨ ਦੀ ਸਮੱਸਿਆ” pradushan di samasiya ” best punjabi lekh-nibandh for class 6, 7, 8, 9, 10 students., punjabi essay, paragraph on “ਪਹਾੜ ਦੀ ਸੈਰ” “pahad di sair” best punjabi lekh-nibandh for class 6, 7, 8, 9, 10 students., punjabi essay, paragraph on “ਵਰਖਾ ਰੁੱਤ” “varsha rut” best punjabi lekh-nibandh for class 6, 7, 8, 9, 10 students., punjabi essay, paragraph on “ਵਧਦੀ ਅਬਾਦੀ ਦੀ ਸਮੱਸਿਆ” “vadhdi aabadi di samasiya” best punjabi lekh-nibandh for class 6, 7, 8, 9, 10 students., ਸਿਹਤ ਅਤੇ ਤੰਦਰੁਸਤੀ ‘ਤੇ ਲੇਖ, ਪੈਰਾਗ੍ਰਾਫ਼, punjabi essay, paragraph on “ਸਵੇਰ ਦੀ ਸੈਰ” “morning walk” best punjabi lekh-nibandh for class 6, 7, 8, 9, 10 students., ਕੁਦਰਤ ‘ਤੇ ਲੇਖ, ਪੈਰਾਗ੍ਰਾਫ਼, meeh di raat “ਮੀਂਹ ਦੀ ਰਾਤ” complete punjabi essay, paragraph best punjabi lekh-nibandh for class 6, 7, 8, 9, 10 students., picnic “ਪਿਕਨਿਕ” complete punjabi essay, paragraph best punjabi lekh-nibandh for class 6, 7, 8, 9, 10 students., bhuchal “ਭੂਚਾਲ” complete punjabi essay, paragraph best punjabi lekh-nibandh for class 6, 7, 8, 9, 10 students., chidiyaghar di sair “ਚਿੜੀਆਘਰ ਦੀ ਸੈਰ” punjabi essay, paragraph for class 6, 7, 8, 9, 10 students., ਕਹਾਵਤ ‘ਤੇ ਲੇਖ, ਪੈਰਾਗ੍ਰਾਫ਼, ਸਮਾਰਕ ‘ਤੇ ਲੇਖ, ਪੈਰਾਗ੍ਰਾਫ਼, bhakra nangal dam “ਭਾਖੜਾ ਨੰਗਲ ਡੈਮ” complete punjabi essay, paragraph best punjabi lekh-nibandh for class 6, 7, 8, 9, 10 students., ਜਾਨਵਰਾਂ ‘ਤੇ ਲੇਖ, ਪੈਰਾਗ੍ਰਾਫ਼, cow “ਗਾਂ” punjabi essay, paragraph for class 6, 7, 8, 9, 10 students..

ਪੰਜਾਬੀ ਕਿਡਜ਼ ਹੈਲਥ ਵਿੱਚ ਤੁਹਾਡਾ ਸੁਆਗਤ ਹੈ

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ਤੁਹਾਡੇ ਅਤੇ ਤੁਹਾਡੇ ਪਰਿਵਾਰ ਲਈ ਅੰਗਰੇਜ਼ੀ ਅਤੇ ਪੰਜਾਬੀ ਵਿੱਚ ਸਹੀ ਸਿਹਤ ਜਾਣਕਾਰੀ।

Evidence-based health information for you and your family, shared in English and Punjabi.

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ਮਸ਼ਹੂਰ ਪੋਸਟ / Popular Content

ਤੁਸੀਂ ਸਾਨੂੰ ਪੁੱਛਿਆ ਕਿ… ਖੰਘ ਦੀ ਦਵਾਈ ਬਾਰੇ

Asked Us About Cough Syrup

By Dr Chandandeep Bal | November 9, 2022

RSV ਬਾਰੇ ਕੀ ਪਤਾ ਹੋਣਾ ਚਾਹੀਦਾ ਹੈ (ਰੈਸਪੀਰੇਟਰੀ ਸਿਨਸੀਸ਼ਿਅਲ ਵਾਇਰਸ)

What To Know About RSV (Respiratory syncytial virus)

By Dr. Jasleen Nijjar | November 9, 2022

ਤਾਜ਼ੇ ਪੋਸਟ / Recent Content

ਬੱਚਿਆਂ ਦੇ ਪਾਣੀ ਦੀ ਖਪਤ ਵਧਾਉਣ ਲਈ 5 ਸੁਝਾਅ!

5 tips to increase your child’s water intake.

By Dr. Mandeep Mahal | August 8, 2024

ਔਰਤਾਂ ਦਾ ਅੰਤਰਰਾਸ਼ਟਰੀ ਦਿਵਸ

International women’s day.

August 8, 2024

ਖਸਰਾ/ਮੀਜ਼ਲਜ਼ ਕੀ ਹੈ?

What is measles.

By Dr. Ripudaman Singh Minhas | August 8, 2024

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ਬੂੱਲੀਇੰਗ ਦੇ ਖ਼ਿਲਾਫ਼ ਗੁਲਾਬੀ ਸ਼ਰਟ ਦਿਨ

Anti-bullying and pink shirt day.

ਬੂੱਲੀਇੰਗ ਦੇ ਖ਼ਿਲਾਫ਼ ਅੰਤਰਰਾਸ਼ਟਰੀ ਦਿਵਸ

International stand up to bullying day.

ਅੰਤਰਰਾਸ਼ਟਰੀ ਮਾਂ ਬੋਲੀ ਦਿਵਸ

International mother language day.

Translations

Mind to mind: five steps to mental wellbeing (punjabi), mind to mind: five steps to mental wellbeing – punjabi.

Five steps to mental wellbeing in Punjabi. 

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Last updated: 19 May 2022

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* 43   ਨਵੇ ਨਿਬੰਧ ਕ੍ਰਮਾੰਕ 224  ਤੋ ਕ੍ਰਮਾੰਕ  266   ਤਕ       

1. ਦੇਸ਼-ਭਗਤੀ

2. ਸਾਡੇ ਤਿਉਹਾਰ

3. ਕੌਮੀ ਏਕਤਾ

4. ਬਸੰਤ ਰੁੱਤ

5. ਅਖ਼ਬਾਰ ਦੇ ਲਾਭ ਤੇ ਹਾਨੀਆਂ

6. ਵਿਗਿਆਨ ਦੀਆਂ ਕਾਢਾਂ

7. ਸਮਾਜ ਕਲਿਆਣ ਵਿਚ ਯੁਵਕਾਂ ਦਾ ਹਿੱਸਾ

8. ਸਾਡੀ ਪ੍ਰੀਖਿਆ-ਪ੍ਰਣਾਲੀ

10. ਪੁਸਤਕਾਲਿਆ ਲਾਇਬ੍ਰੇਰੀਆਂ ਦੇ ਲਾਭ

11. ਮਹਿੰਗਾਈ

12. ਬੇਰੁਜ਼ਗਾਰੀ

13. ਟੈਲੀਵੀਯਨ ਦੇ ਲਾਭ-ਹਾਨੀਆਂ

14. ਭਾਰਤ ਵਿਚ ਵਧ ਰਹੀ ਅਬਾਦੀ

15. ਨਾਨਕ ਦੁਖੀਆ ਸਭੁ ਸੰਸਾਰ

16. ਮਨਿ ਜੀਤੈ ਜਗੁ ਜੀਤੁ

17. ਹੱਥਾਂ ਬਾਝ ਕਰਾਰਿਆਂ, ਵੈਰੀ ਹੋਇ ਨਾ ਮਿੱਤ

18. ਸਚਹੁ ਉਰੈ ਸਭੁ ਕੋ ਉਪਰਿ ਸਚੁ ਆਚਾਰ

19. ਮਿਠਤ ਨੀਵੀਂ ਨਾਨਕਾ ਗੁਣ ਚੰਗਿਆਈਆਂ ਤਤੁ

20. ਪੜਾਈ ਵਿਚ ਖੇਡਾਂ ਦੀ ਥਾਂ

21. ਸਮੇਂ ਦੀ ਕਦਰ

23. ਵਿਦਿਆਰਥੀ ਅਤੇ ਅਨੁਸ਼ਾਸਨ

24. ਦਾਜ ਪ੍ਰਥਾ

25. ਕੰਪਿਉਟਰ ਦਾ ਯੁਗ

26. ਯੁਵਕਾਂ ਵਿਚ ਨਸ਼ਿਆਂ ਦੇ ਸੇਵਨ ਦੀ ਰੁਚੀ

27. ਕੇਬਲ ਟੀ ਵੀ ਵਰ ਜਾਂ ਸਰਾਪ

28. ਵਿਦਿਆਰਥੀ ਅਤੇ ਰਾਜਨੀਤੀ

29. ਜੇ ਮੈਂ ਪ੍ਰਿੰਸੀਪਲ ਹੋਵਾਂ

30. ਅਨਪੜ੍ਹਤਾ ਦੀ ਸਮੱਸਿਆ

31. ਸੰਚਾਰ ਦੇ ਸਾਧਨਾਂ ਦੀ ਭੂਮਿਕਾ

32. ਇੰਟਰਨੈੱਟ

33. ਪ੍ਰਦੂਸ਼ਣ ਦੀ ਸਮਸਿਆ

34. ਮੋਬਾਈਲ ਫੋਨ

35. ਔਰਤਾ ਵਿਚ ਅਸੁਰੱਖਿਆ ਦੀ ਭਾਵਨਾ

36. ਪ੍ਰੀਖਿਆਵਾਂ ਵਿਚ ਨਕਲ ਦੀ ਸਮਸਿਆ

37. ਗਲੋਬਲ ਵਾਰਮਿੰਗ

38. ਪੰਜਾਬੀ ਨੌਜਵਾਨਾਂ ਵਿਚ ਵਿਦੇਸ਼ ਜਾਣ ਦੀ ਲਲਕ

39. ਧੁਨੀ ਪ੍ਰਦੂਸ਼ਣ

40. ਸ਼੍ਰੀ ਗੁਰੂ ਨਾਨਕ ਦੇਵ ਜੀ

41. ਭਗਵਾਨ ਸ੍ਰੀ ਕ੍ਰਿਸ਼ਨ ਜੀ

42. ਗੁਰੂ ਗੋਬਿੰਦ ਸਿੰਘ ਜੀ

43. ਅਮਰ ਸ਼ਹੀਦ ਭਗਤ ਸਿੰਘ

44. ਪੰਡਿਤ ਜਵਾਹਰ ਲਾਲ ਨਹਿਰੂ

45. ਸਕੂਲ ਦਾ ਸਾਲਾਨਾ ਸਮਾਗਮ

46. ਵਿਸਾਖੀ ਦਾ ਅੱਖੀਂ ਡਿੱਠਾ ਮੇਲਾ

47. ਅੱਖੀਂ ਡਿੱਠੀ ਰੇਲ ਦੁਰਘਟਨਾ

48. ਅੱਖੀਂ ਡਿੱਠਾ ਮੈਚ

49. ਵਿਗਿਆਨ ਦੀਆਂ ਕਾਢਾਂ

50. ਮੇਰਾ ਮਿੱਤਰ

51. ਮੇਰਾ ਮਨ-ਭਾਉਂਦਾ ਅਧਿਆਪਕ

52. ਟੈਲੀਵੀਜ਼ਨ

53. ਸਾਡੇ ਸਕੂਲ ਦੀ ਲਾਇਬਰੇਰੀ

54. ਬਸੰਤ ਰੁੱਤ

55. ਸਵੇਰ ਦੀ ਸੈਰ

56. ਦੇਸ਼ ਪਿਆਰ

57. ਪੜ੍ਹਾਈ ਵਿੱਚ ਖੇਡਾਂ ਦਾ ਮਹੱਤਵ

58. ਪੰਜਾਬ ਦੇ ਲੋਕ-ਨਾਚ

59. ਚੰਡੀਗੜ੍ਹ – ਇਕ ਸੁੰਦਰ ਸ਼ਹਿਰ

60. ਰੁੱਖਾਂ ਦੇ ਲਾਭ

61. ਮੇਰਾ ਪਿੰਡ

62. ਸ੍ਰੀ ਗੁਰੂ ਅਰਜਨ ਦੇਵ ਜੀ

63. ਸ੍ਰੀ ਗੁਰੂ ਤੇਗ ਬਹਾਦਰ ਜੀ

64. ਸ਼ਹੀਦ ਕਰਤਾਰ ਸਿੰਘ ਸਰਾਭਾ

65. ਨੇਤਾ ਜੀ ਸੁਭਾਸ਼ ਚੰਦਰ ਬੋਸ

66. ਰਵਿੰਦਰ ਨਾਥ ਟੈਗੋਰ

67. ਡਾ: ਮਨਮੋਹਨ ਸਿੰਘ

68. ਮੇਰਾ ਮਨ ਭਾਉਂਦਾ ਕਵੀ

69. ਮੇਰਾ ਮਨ-ਭਾਉਂਦਾ ਨਾਵਲਕਾਰ

70. ਗੁਰਬਖ਼ਸ਼ ਸਿੰਘ ਪ੍ਰੀਤਲੜੀ

71. ਅੰਮ੍ਰਿਤਾ ਪ੍ਰੀਤਮ

73. ਦੁਸਹਿਰਾ

74. ਵਿਸਾਖੀ ਦਾ ਅੱਖੀ ਡਿੱਠਾ ਮੇਲਾ

75. ਵਾਦੜੀਆਂ ਸਜਾਦੜੀਆਂ ਨਿੱਭਣ ਸਿਰਾਂ ਦੇ ਨਾਲ

76. ਮਨ ਜੀਤੇ ਜੱਗ ਜੀਤ

77. ਮਿਠਤੁ ਨੀਵੀ ਨਾਨਕਾ ਗੁਣ ਚੰਗਿਆਈਆ ਤਤੁ

78. ਨਸ਼ਾਬੰਦੀ

79. ਭਾਰਤ ਵਿੱਚ ਅਬਾਦੀ ਦੀ ਸਮੱਸਿਆ

80. ਦਾਜ ਪ੍ਰਥਾ

81. ਭ੍ਰਿਸ਼ਟਾਚਾਰ

82. ਅਨਪੜ੍ਹਤਾ ਦੀ ਸਮੱਸਿਆ

83. ਪਰੀਖਿਆਵਾਂ ਵਿੱਚ ਨਕਲ ਦੀ ਸਮੱਸਿਆ

84. ਭਰੂਣ ਹੱਤਿਆ

85. ਵਹਿਮਾਂ-ਭਰਮਾਂ ਦੀ ਸਮੱਸਿਆ

86. ਜੇਕਰ ਮੈਂ ਪ੍ਰਧਾਨ ਮੰਤਰੀ ਹੋਵਾਂ

87. ਜੇ ਮੈਂ ਕਰੋੜ ਪਤੀ ਹੁੰਦਾ

88. ਜੇ ਮੈਂ ਭਾਰਤ ਦਾ ਸਿੱਖਿਆ ਮੰਤਰੀ ਹੋਵਾਂ

89. ਜੇ ਮੈਂ ਇੱਕ ਪੰਛੀ ਬਣ ਜਾਵਾਂ

90. ਸੰਚਾਰ ਦੇ ਸਾਧਨ

91. ਸਿਨਮੇ ਦੇ ਲਾਭ ਤੇ ਹਾਨੀਆਂ

92. ਕੰਪਿਊਟਰ ਦੇ ਲਾਭ ਤੇ ਹਾਨਿਯਾ

93. ਇੰਟਰਨੈੱਟ ਦੇ ਲਾਭ ਤੇ ਹਾਨਿਯਾ

94. ਕੇਬਲ ਟੀ. ਵੀ. ਦੇ ਲਾਭ ਤੇ ਹਾਨੀਆ

95. ਆਈਲਿਟਸ ਕੀ ਹੈ?

96. ਜੇ ਮੈਂ ਇੱਕ ਬੁੱਤ ਹੁੰਦਾ

97. ਪਹਾੜ ਦੀ ਸੈਰ

9 8. ਸ੍ਰੀ ਹਰਿਮੰਦਰ ਸਾਹਿਬ (ਅੰਮ੍ਰਿਤਸਰ ਦੀ ਯਾਤਰਾ) 

99. ਤਾਜ ਮਹੱਲ ਦੀ ਯਾਤਰਾ

100. ਗਰਮੀਆਂ ਵਿੱਚ ਬੱਸ ਦੀ ਯਾਤਰਾ

101. ਪੰਜਾਬ ਦੇ ਮੇਲੇ

102. ਪੰਜਾਬ ਦੇ ਲੋਕ-ਗੀਤ

103. ਵਿਦਿਆਰਥੀ ਤੇ ਫੈਸ਼ਨ

105. ਸਾਂਝੀ ਵਿੱਦਿਆ

106. ਬਿਜਲੀ ਦੀ ਬੱਚਤ

107. ਪੇਂਡੂ ਅਤੇ ਸ਼ਹਿਰੀ ਜੀਵਨ

108. ਬਾਲ ਮਜ਼ਦੂਰੀ

109. ਸੱਚੀ ਮਿੱਤਰਤਾ

110. ਔਰਤਾਂ ਵਿੱਚ ਅਸੁਰੱਖਿਆ ਦੀ ਭਾਵਨਾ

111. ਸੰਤੁਲਿਤ ਖੁਰਾਕ

112. ਮੇਰੀ ਮਨਪਸੰਦ ਪੁਸਤਕ

113. ਗਰਮੀਆਂ ਵਿੱਚ ਰੁੱਖਾਂ ਦੀ ਛਾਂ

114. ਮਿਲਵਰਤਨ

116. ਮਿੱਤਰਤਾ

117. ਅਰੋਗਤਾ

118. ਅਨੁਸ਼ਾਸਨ

119. ਪਰੀਖਿਆ ਜਾਂ ਇਮਤਿਹਾਨ

120. ਪਰੀਖਿਆ ਤੋਂ ਪੰਜ ਮਿੰਟ ਪਹਿਲਾਂ

121. ਸਕੂਲ ਵਿੱਚ ਅੱਧੀ ਛੁੱਟੀ ਦਾ ਦ੍ਰਿਸ਼

122. ਸਕੂਲ ਦੀ ਪ੍ਰਾਰਥਨਾ ਸਭਾ

123. ਕਾਲਜ ਵਿੱਚ ਮੇਰਾ ਪਹਿਲਾ ਦਿਨ

124. ਬੱਸ-ਅੱਡੇ ਦਾ ਦ੍ਰਿਸ਼

125. ਇੱਕ ਪੰਸਾਰੀ ਦੀ ਦੁਕਾਨ ਦਾ ਦ੍ਰਿਸ਼

126. ਪੁਸਤਕਾਂ ਪੜ੍ਹਨਾ

127. ਚੋਣਾਂ ਦਾ ਦ੍ਰਿਸ਼

128. ਖ਼ਤਰਾ ਪਲਾਸਟਿਕ ਦਾ

129. ਸਵੈ-ਅਧਿਐਨ

131. ਖੁਸ਼ਾਮਦ

133. ਯਾਤਰਾ ਜਾਂ ਸਫ਼ਰ ਦੇ ਲਾਭ

134. ਚਾਹ ਦਾ ਖੋਖਾ

135. ਭਾਸ਼ਨ ਕਲਾ

138. ਵਾਰਸ ਸ਼ਾਹ ਨਾ ਆਦਤਾਂ ਜਾਂਦੀਆਂ ਨੇ

139. ਨਾਨਕ ਫਿਕੈ ਬੋਲੀਐ ਤਨੁ ਮਨੁ ਫਿਕਾ ਹੋਇ

140. ਆਪਣੇ ਹੱਥੀ ਆਪਣਾ ਆਪੇ ਹੀ ਕਾਜ ਸੁਆਰੀਐ

141. ਨਾਨਕ ਦੁਖੀਆ ਸਭ ਸੰਸਾਰ

142. ਮਨ ਜੀਤੈ ਜਗੁ ਜੀਤੁ

143. ਸਚਹੁ ਉਰੈ ਸਭ ਕੋ ਓਪਰਿ ਸਚੁ ਆਚਾਰ

144. ਹੱਥਾਂ ਬਾਝ ਕਰਾਰਿਆ ਵੈਰੀ ਹੋਇ ਨਾ ਮਿੱਤ

145. ਸਿਠਤਿ ਨੀਵੀਂ ਨਾਨਕਾ ਗੁਣ ਚੰਗਿਆਈਆਂ ਤਤੁ

146. ਪੇਟ ਨਾ ਪਈਆਂ ਰੋਟੀਆਂ ਸੱਭੇ ਗੱਲਾਂ ਖੋਟੀਆਂ

147. ਇੱਕ ਚੁੱਪ ਸੌ ਸੁੱਖ

148. ਨਵਾਂ ਨੌਂ ਦਿਨ ਪੁਰਾਣਾ ਸੌ ਦਿਨ

149. ਸਾਂਝ ਕਰੀਜੈ ਗੁਣਹ ਕੇਰੀ

150. ਗੁਰੂ ਨਾਨਕ ਦੇਵ ਜੀ

151. ਗੁਰੂ ਅਰਜਨ ਦੇਵ ਜੀ

152. ਗੁਰੂ ਤੇਗ ਬਹਾਦਰ ਜੀ

153. ਗੁਰੂ ਗੋਬਿੰਦ ਸਿੰਘ ਜੀ

154. ਸ੍ਰੀ ਗੁਰੂ ਗ੍ਰੰਥ ਸਾਹਿਬ ਜੀ

155. ਸ਼ਹੀਦ ਭਗਤ ਸਿੰਘ

156. ਮਹਾਤਮਾ ਗਾਂਧੀ

157. ਪੰਡਤ ਜਵਾਹਰ ਲਾਲ ਨਹਿਰੂ

158. ਰਾਣੀ ਲਕਸ਼ਮੀ ਬਾਈ

159. ਮਦਰ ਟੈਰੇਸਾ

160. ਡਾ. ਅਬਦੁੱਲ ਕਲਾਮ

161. ਮੇਰਾ ਮਨਭਾਉਂਦਾ ਕਵੀ -ਭਾਈ ਵੀਰ ਸਿੰਘ

162. ਮਨਭਾਉਂਦਾ ਲੇਖਕ : ਨਾਵਲਕਾਰ ਨਾਨਕ ਸਿੰਘ

163. ਦੁਸਹਿਰਾ

164. ਵਿਸਾਖੀ

165. ਹਰਿਮੰਦਰ ਸਾਹਿਬ ਸ੍ਰੀ ਅੰਮ੍ਰਿਤਸਰ ਦੀ ਯਾਤਰਾ

166. ਕਿਸੇ ਇਤਿਹਾਸਕ ਸਥਾਨ ਦੀ ਯਾਤਰਾ

167. ਪਹਾੜ ਦੀ ਸੈਰ

168. ਭਰੂਣ-ਹੱਤਿਆ

169. ਏਡਜ਼ : ਇਕ ਭਿਆਨਕ ਮਹਾਂਮਾਰੀ

170. ਨੈਤਿਕਤਾ ਵਿਚ ਆ ਰਹੀ ਗਿਰਾਵਟ

171. ਦੇਸ-ਪਿਆਰ

172. ਰਾਸ਼ਟਰ ਨਿਰਮਾਣ ਵਿਚ ਇਸਤਰੀ ਦਾ ਯੋਗਦਾਨ

173. ਸਾਡੀਆਂ ਸਮਾਜਕ ਕੁਰੀਤੀਆਂ

174. ਸਮਾਜ ਵਿਚ ਬਜ਼ੁਰਗਾਂ ਦਾ ਸਥਾਨ

175. ਵਧਦੀ ਅਬਾਦੀ : ਇਕ ਵਿਕਰਾਲ ਸਮੱਸਿਆ

176. ਭ੍ਰਿਸ਼ਟਾਚਾਰ

177. ਬੇਰੁਜ਼ਗਾਰੀ

178. ਨਸ਼ਾਬੰਦੀ

179. ਅਨਪੜਤਾ ਦੀ ਸਮਸਿਆਵਾਂ

180. ਮੰਗਣਾ : ਇਕ ਲਾਹਨਤ

181. ਦਾਜ ਦੀ ਸਮੱਸਿਆ

182. ਚੋਣਾਂ ਦਾ ਦ੍ਰਿਸ਼

183. ਹਰਿਆਵਲ ਲਹਿਰ : ਲੋੜ ਤੇ ਸਾਰਥਕਤਾ

184. ਰੁੱਖਾਂ ਦੇ ਲਾਭ

185. ਪਾਣੀ ਦੀ ਮਹਾਨਤਾ ਤੇ ਸੰਭਾਲ

186. ਵਿਦਿਆਰਥੀ ਅਤੇ ਫੈਸ਼ਨ

187. ਪਬਲਿਕ ਸਕੂਲ ਤੇ ਲਾਭ ਤੇ ਹਾਨਿਯਾ

188. ਪੁਸਤਕਾਂ ਪੜ੍ਹਨ ਦੇ ਲਾਭ

189. ਪੜ੍ਹਾਈ ਵਿਚ ਖੇਡਾਂ ਦੀ ਥਾਂ

190. ਪੰਜਾਬ ਦੀਆਂ ਲੋਕ-ਖੇਡਾਂ

191. ਮਾਤ-ਭਾਸ਼ਾ ਦੀ ਮਹਾਨਤਾ

192. ਸੜਕਾਂ ਤੇ ਦੁਰਘਟਨਾਵਾਂ

193. ਪੰਜਾਬ ਦੇ ਲੋਕ ਗੀਤ

194. ਸਕੂਲ ਦਾ ਇਨਾਮ-ਵੰਡ ਸਮਾਰੋਹ

195. ਵਿਦੇਸਾਂ ਵਿਚ ਜਾਣਾ : ਫ਼ਏਦੇ ਜਾ ਨੁਕਸਾਨ

196. ਟੁੱਟਦੇ ਸਮਾਜਕ ਰਿਸ਼ਤੇ

197. ਮਿਠਤੁ ਨੀਵੀ ਨਾਨਕਾ ਗੁਣ ਚੰਗਿਆਈਆ ਤਤੁ

198. ਮਨਿ ਜੀਤੈ ਜਗੁ ਜੀਤਲਾਲ

199. ਨਾਵਣ ਚਲੇ ਤੀਰਥੀ ਮਨ ਖੋਟੇ ਤਨ ਚੋਰ

200. ਵਾਦੜੀਆਂ ਸਜਾਦੜੀਆਂ ਨਿਭਣ ਸਿਰਾਂ ਦੇ ਨਾਲ

201. ਕਿਰਤ ਦੀ ਮਹਾਨਤਾ

202. ਸੰਗਤ ਦੀ ਰੰਗਤ

203. ਵਿਹਲਾ ਮਨ ਸ਼ੈਤਾਨ ਦਾ ਘਰ

204. ਸਮੇਂ ਦੀ ਕਦਰ

205. ਧਰਮ ਅਤੇ ਇਨਸਾਨੀਅਤ

206. ਜੇ ਮੈਂ ਪ੍ਰਧਾਨ ਮੰਤਰੀ ਹੁੰਦਾ ?

207. ਜੇ ਮੈਂ ਪ੍ਰਿੰਸੀਪਲ ਹੁੰਦਾ ?

208. ਮੇਰੇ ਜੀਵਨ ਦਾ ਉਦੇਸ਼

209. ਵਿਗਿਆਨ ਦੇ ਚਮਤਕਾਰ

210. ਕੰਪਿਊਟਰ ਦਾ ਵਧ ਰਿਹਾ ਪ੍ਰਭਾਵ

211. ਸਮਾਚਾਰ ਪੱਤਰ

212. ਸੰਚਾਰ ਦੇ ਆਧੁਨਿਕ ਸਾਧਨ

213. ਮੋਬਾਈਲ ਫ਼ੋਨ ਅਤੇ ਇਸ ਦੀ ਵਰਤੋਂ

214. ਗਲੋਬਲ ਵਾਰਮਿੰਗ

215. ਕੇਬਲ ਟੀ.ਵੀ.– ਵਰ ਜਾਂ ਸਰਾਪ

216. ਮੈਟਰੋ ਰੇਲ

217. ਵਿਸ਼ਵੀਕਰਨ

218. ਵਿਗਿਆਪਨ

219. ਤਕਨੀਕੀ ਸਿੱਖਿਆ

220. ਪ੍ਰਦੂਸ਼ਣ ਦੀ ਸਮਸਿਆ

221. ਕੁਦਰਤੀ ਕਰੋਪੀਆਂ

222. ਦਿਨੋ-ਦਿਨ ਵਧ ਰਹੀ ਮਹਿੰਗਾਈ

223. ਗਲੋਬਲ ਵਾਰਮਿੰਗ ਦੇ ਪ੍ਰਤੱਖ ਪ੍ਰਭਾਵ

224. ਸ੍ਰੀ ਗੁਰੂ ਨਾਨਕ ਦੇਵ ਜੀ

225. ਸ੍ਰੀ ਗੁਰੂ ਗੋਬਿੰਦ ਸਿੰਘ ਜੀ

226. ਸ੍ਰੀ ਗੁਰੂ ਤੇਗ ਬਹਾਦਰ ਜੀ

227. ਸ੍ਰੀ ਗੁਰੂ ਅਰਜਨ ਦੇਵ ਜੀ

228. ਨੇਤਾ ਜੀ ਸੁਭਾਸ਼ ਚੰਦਰ ਬੋਸ

229. ਕਰਤਾਰ ਸਿੰਘ ਸਰਾਭਾ

230. ਸ੍ਰੀਮਤੀ ਇੰਦਰਾ ਗਾਂਧੀ

231. ਪੰਡਿਤ ਜਵਾਹਰ ਲਾਲ ਨਹਿਰੂ

232. ਰਾਸ਼ਟਰਪਿਤਾ ਮਹਾਤਮਾ ਗਾਂਧੀ

233. ਸ਼ਹੀਦ ਭਗਤ ਸਿੰਘ

234. ਮਹਾਰਾਜਾ ਰਣਜੀਤ ਸਿੰਘ

235. ਸ੍ਰੀ ਰਾਜੀਵ ਗਾਂਧੀ

236. ਸ੍ਰੀ ਅਟਲ ਬਿਹਾਰੀ ਵਾਜਪਾਈ

237. ਰਵਿੰਦਰ ਨਾਥ ਟੈਗੋਰ

238. ਸਵਾਮੀ ਵਿਵੇਕਾਨੰਦ

239. ਛੱਤਰਪਤੀ ਸ਼ਿਵਾ ਜੀ ਮਰਾਠਾ

240. ਸਹਿ-ਸਿੱਖਿਆ

241. ਸਾਡੀ ਪ੍ਰੀਖਿਆ ਪ੍ਰਣਾਲੀ ਦੇ ਦੋਸ਼

242. ਪੜ੍ਹਾਈ ਵਿਚ ਖੇਡਾਂ ਦੀ ਥਾਂ

243. ਹੋਸਟਲ ਦਾ ਜੀਵਨ

244. 10+2+3 ਵਿੱਦਿਅਕ ਪ੍ਰਬੰਧ 10+2+3

245. ਬਾਲਗ ਵਿੱਦਿਆ

246. ਟੈਲੀਵਿਜ਼ਨ ਜਾਂ ਦੂਰਦਰਸ਼ਨ

247. ਰੇਡੀਓ ਅਤੇ ਟੈਲੀਵਿਜ਼ਨ ਦੇ ਲਾਭ

248. ਵਿਗਿਆਨ ਦੀਆਂ ਕਾਢਾਂ

249. ਵੀਡੀਓ ਦੀ ਲੋਕਪ੍ਰਿਯਤਾ

250. ਸਿਨਮਾ ਦੇ ਲਾਭ ਅਤੇ ਹਾਨੀਆਂ

251. ਜੰਗ ਦੀਆਂ ਹਾਨੀਆਂ ਤੇ ਲਾਭ

252. ਸੰਚਾਰ ਦਾ ਸਾਧਨ

253. ਵਾਦੜੀਆਂ ਸਜਾਦੜੀਆਂ ਨਿੱਭਣ ਸਿਰਾਂ ਦੇ ਨਾਲ

254. ਮਨ ਜੀਤੇ ਜੱਗ ਜੀਤ

255. ਮਿਠਤੁ ਨੀਵੀਂ ਨਾਨਕਾ ਗੁਣ ਚੰਗਿਆਈਆਂ ਤੱਤ

256. ਗੁਲਾਮ ਸੁਫਨੇ ਸੁੱਖ ਨਾਹੀ

257. ਜੇਕਰ ਮੈਂ ਪ੍ਰਧਾਨ ਮੰਤਰੀ ਹੋਵਾਂ

258. ਜੇ ਮੈਂ ਕਰੋੜਪਤੀ ਹੁੰਦਾ

259. ਜੇ ਮੈਂ ਭਾਰਤ ਦਾ ਸਿੱਖਿਆ ਮੰਤਰੀ ਹੁੰਦਾ

260. ਜੇ ਮੈਂ ਇਕ ਪੰਛੀ ਹੁੰਦਾ

261. ਜੇ ਮੈਂ ਇਕ ਪੁਸਤਕ ਹੁੰਦਾ

262. ਜੇ ਮੈਂ ਇਕ ਬੁੱਤ ਹੁੰਦਾ

263. ਜੇ ਮੈਂ ਪ੍ਰਿੰਸੀਪਲ ਹੁੰਦਾ

264. ਮੇਰਾ ਰੋਜ਼ਾਨਾ ਜੀਵਨ-ਪ੍ਰੋਗਰਾਮ

265. ਮੇਰੇ ਸ਼ੌਕ

266. ਮੇਰੇ ਜੀਵਨ ਦੀ ਇਕ ਮਨੋਰੰਜਕ ਘਟਨਾ

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• 3. ਪੰਜਾਬੀ ਭਾਸ਼ਾ ਵਿੱਚ ਨਾਂਵ ਦੀ ਜਾਣ -ਪਛਾਣ
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Health and Fitness Essay for Students and Children

500+ words essay on health and fitness.

We have always heard the word ‘health’ and ‘fitness’. We use it ourselves when we say phrases like ‘health is wealth’ and ‘fitness is the key’. What does the word health really mean? It implies the idea of ‘being well’. We call a person healthy and fit when he/she function well physically as well as mentally.

Factors Affecting our Health and Fitness

Good health and fitness is not something which one can achieve entirely on our own. It depends on their physical environment and the quality of food intake. We live in villages, towns, and cities.

In such places, even our physical environment affects our health. Therefore, our social responsibility of pollution-free environment directly affects our health. Our day-to-day habits also determine our fitness level. The quality of food, air, water all helps in building our fitness level.

Role of Nutritious Diet on our Health and Fitness

The first thing about where fitness starts is food. We should take nutritious food. Food rich in protein, vitamins, minerals, and carbohydrates is very essential. Protein is necessary for body growth. Carbohydrates provide the required energy in performing various tasks. Vitamin and minerals help in building bones and boosting our immune system.

However, taking food in uneven quantity is not good for the body. Taking essential nutrients in adequate amount is called a balanced diet. Taking a balanced diet keep body and mind strong and healthy. Good food helps in better sleep, proper brain functioning and healthy body weight.

Include vegetables, fruits, and pulses in daily diet. One must have a three-course meal. Having roughage helps in cleaning inner body organs. Healthy food habit prevents various diseases. Reducing the amount of fat in the diet prevents cholesterol and heart diseases.

Get the huge list of more than 500 Essay Topics and Ideas

Impact of Exercise on our Health

Routine exercise helps improve our muscle power. Exercise helps in good oxygen supply and blood flow throughout the body. Heart and lungs work efficiently. Our bones get strong and joints have the pain free movement.

We should daily spend at least twenty minutes in our exercise. Daily morning walk improves our fitness level. We should avoid strenuous Gym activities. Exercise burns our fat and controls the cholesterol level in the body. Various outdoor games like cricket, football, volleyball, etc keeps our body fit. Regular exercise maintains our body shape.

Meditation, Yoga, and Health

Meditation and yoga are part of our life from ancient time. They not only make us physically fit but mentally strong as well. Meditation improves our concentration level. Our mind gets relaxed and thinking becomes positive.

A healthy mind is key for a healthy body. Yoga makes us stressfree and improves the endurance power of the mind. Yoga controls our blood pressure. With yoga, a strong bond with nature is established. Meditation is considered the best way to fight depression.

A person stays happier when he/she is fit and healthy. A fit and healthy person is less prone to chronic diseases. The healthy mind reacts better in a pressure situation. The self-confidence of a person is increased. Risk of heart failure is reduced drastically. With the increased immunity power body could fight cancerous cells. The intensity of the fracture is decreased with regular exercise.

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• v.15(9); 2023 Sep
• PMC10548490

Pakistan’s Healthcare System: A Review of Major Challenges and the First Comprehensive Universal Health Coverage Initiative

Salman j khan.

1 Hematology and Oncology, Mayo Clinic, Jacksonville, USA

2 Public Health, University of Massachusetts, Amherst, USA

Muhammad Asif

3 Internal Medicine, Avera McKennan Hospital and University Health Center, Sioux Falls, USA

Sadia Aslam

Wahab j khan.

4 Internal Medicine, University of South Dakota Sanford School of Medicine, Sioux Falls, USA

Syed A Hamza

5 Cardiology, Punjab Institute of Cardiology, Lahore, PAK

Each country's healthcare system has a different structure and functioning designed to meet the needs of its people utilizing the available resources. Due to ever-growing population needs and constantly emerging public health problems, it is vital for any healthcare system to be ready to adapt, recognize its limitations, and improve its flaws by learning from other healthcare models across the globe. In this article, we analyzed the significant challenges faced by Pakistan's healthcare system (PHS) and the first comprehensive initiative taken for universal health coverage in Pakistan. Inequitable distribution of resources, inadequate healthcare spending, non-adherence to preventative healthcare and brain drain are the major problems in the PHS. On the other hand, the recently introduced universal health coverage initiative, the Sehat Sahulat Program (SSP), can be considered one of the biggest achievements of the country’s healthcare system.

Introduction

No healthcare system can be labeled as perfect because of the growing needs of people, constantly emerging new public health challenges, and the diversity of population demographics around the globe. Every system needs continuous pruning to fulfill the needs of its people through analysis of its shortcomings and strengths. Pakistan's healthcare system (PHS) is not an exception to this principle. PHS comprises private and public sectors, catering to a huge population of more than 220 million [ 1 ]. There are many challenges faced by PHS including inadequate funding, infrastructural limitations, brain drain of health professionals, limited focus on preventive healthcare (PHC), and inequitable resource allocation. Among these issues, Pakistan's first comprehensive universal health coverage (UHC) initiative, Sehat Sahulat Program (SSP), can be considered the most outstanding achievement of the PHS.

PHS faces many challenges that hinder its ability to provide adequate and efficient healthcare services to its citizens. One of the significant challenges is insufficient funding. Pakistan spends around 38 US Dollars (USD) per capita on healthcare, which is much lower than other developing countries [ 2 ]. As compared to Pakistan, India, the Philippines, and Ghana spend 57, 165, and 85 USD per capita on healthcare, respectively [ 2 ]. Pakistan spent 1.2% of its gross domestic product (GDP) on the public health sector in 2020-2021 as compared to 1.1 in 2019-2020, which is not a significant increase when viewed in terms of GDP percentage [ 3 ]. The lack of sufficient investment in the PHS has led to another challenge which is a shortage of health infrastructure, medicines, medical equipment, and qualified healthcare professionals. Although there is an increase in human resources from 2014 to 2021, this growth is not enough to cater to the needs of the population growing at 2% per annum (Table ​ (Table1) 1 ) [ 3 ]. Around 32,879 physicians graduate every year in Pakistan and 40% of them go abroad for better opportunities citing low income, long hours of job, and inequality as the main reasons [ 4 ]. According to a study conducted at two different medical colleges, 33% of medical students plan to leave the country to practice healthcare abroad. This brain drain puts undue pressure on the PHS resulting in inadequate provision of health facilities to people.

Open access source: Pakistan Economic Survey 2021-22 [ 3 ]

Limited focus on PHC is another significant issue PHS faces. PHC includes measures to prevent diseases and promote health, such as immunizations, screenings, and health education. Pakistan's government has taken several steps over the years to promote PHC which include the Lady Health Workers (LHW) programme, the expanded programme on immunization (EPI), the Polio Eradication Initiative (PEI) Programme, the Malaria Control Programme (MCP), Tuberculosis (TB), Control Programme, and establishment of basic health units (BHUs) and rural health units and rural health units (RHUs). In 2021, there were 1,276 hospitals, 5,558 BHUs, 736 RHCs, 5,802 Dispensaries, 780 Maternity and Child Health Centers, and 416 TB centers in Pakistan [ 3 ]. However, all these initiatives have not been able to drastically improve the health indicators of Pakistan, which are much worse than its peers (Table ​ (Table2). 2 ). These initiatives are not enough for a population of more than 220 million [ 1 ]. There is still a scarcity of resources in the PHC realm and the people do not have access to these services because of less developed PHC centers or even the absence of these centers nearby. Even with access to these facilities, the population does not get involved in preventive health because of a lack of awareness and education regarding its importance to their own health. Many people in Pakistan lack basic health literacy, which means they do not have the knowledge and skills to access and use healthcare services effectively.

Open access source: Economic Survey of Pakistan [ 3 ]

The inequitable distribution of healthcare resources is a serious threat to the PHS. The healthcare resources, including hospitals, clinics, and healthcare professionals, are concentrated in the urban areas, leaving rural areas with inadequate healthcare facilities. It leads to a significant disparity in healthcare access and outcomes between urban and rural populations [ 5 ]. The Community Health Index (CHI) reflects the unequal distribution of healthcare resources. CHI measures the disparities between different regions based on health and well-being. Pakistan scored an inequality ratio of 16.59 CHI, which means that the upper-tier districts are 16.59 times healthier than the lower-tier districts. The disparity ratio differs by approximately 10 points between the urban and rural areas (7.78 and 17.54, respectively) showing a huge disparity in resources. This data reveals the inequitable distribution of resources in the healthcare domain in Pakistan [ 5 ]. Consequently, the rural healthcare system lacks basic medical equipment, diagnostic facilities, and medications, leading to a lack of proper patient diagnosis and treatment. All these shortages increase the burden on the infrastructure in cities and, in turn, lead to inadequate provision of health facilities, physician shortages, and dissatisfaction among patients.

Sehat Sahulat Program: UHC Initiative

UHC is a concept coined by the WHO that aims to ensure essential health services to everyone without any financial hardship. UHC is a part of the Sustainable Development Goals (SDGs) adopted by the United Nations (UN) in 2015. Pakistan is a signatory of the SDGs. The goal of UHC is expressed in the UN 2030 agenda as part of the SDGs in Goal 3, which focuses on health (target 3.8). UHC is the primary step toward providing health as a fundamental right of citizens [ 2 ]. The biggest achievement of the PHS is the UHC initiative in the form of the SSP.

SSP is a public sector-funded health insurance initiative of the federal and provincial governments working to provide financial health protection to all citizens against extraordinary healthcare expenditure. SSP is a landmark healthcare initiative that is considered an important step toward UHC. SSP was implemented first by the Khyber Pakhtunkhwa (KPK) provincial government in 2015 to provide free health insurance coverage to the poor and vulnerable populations only. Then, the federal government of Pakistan in cooperation with the provincial governments rolled out the SSP in other provinces in 2019. The program is funded by the government of Pakistan and is managed by the Ministry of National Health Services, Regulations, and Coordination. The program has two main components: (i) free health insurance coverage for eligible households and (ii) a network of participating hospitals and clinics where eligible households can access healthcare services. The SSP initially provided social insurance only to families living below the poverty line but is now gradually moving toward every citizen. As of 2022, the SSP has been implemented in 36 districts of Punjab, 35 districts of Khyber Pakhtunkhwa, 10 districts of Azad Jammu and Kashmir (AJK), 10 districts of Gilgit Baltistan (GB), Islamabad Capital Territory (ICT) and Hardaker district of Sindh, reaching approximately 44.6 million households. The Public Sector Development Program (PSDP) is responsible for contributing premiums from ICT, AJK, GB, Federally Administered Tribal Areas (FATA), and Thar Parker districts. However, Punjab and KP fund 100% premium contributions from various sources [ 3 ].

Under the SSP, households receive health insurance cards, which can be used to access healthcare services up to one million rupees per year at participating hospitals and clinics. The program covers a wide range of inpatient services, including cardiac procedures, cancer management, burn management, dialysis, complications of diabetes mellitus, trauma management, neurosurgical procedures, abdominal surgeries, fracture management, and other medical and surgical interventions [ 3 ]. The program has a tiered benefit structure with higher benefits for households with more vulnerable members, such as women, children, and older people. The SSP has a vast network of more than 1030 paneled hospitals across Pakistan. Beneficiaries from any district can get treatment from any of these paneled hospitals. The program has also positively impacted the financial protection of marginalized communities. Transgender people and persons with disabilities registered with the National Database Regulatory Authority (NADRA) were also enrolled in this program. They have given access to UHC, a giant leap in the inclusion of the ignored community [ 3 ]. In Pakistan, out-of-pocket (OOP) expenditures on health are more than 60% of the total health expenditure [ 3 ]. The SSP has shared this cost at every level of healthcare. Moreover, it serves 154 million people in Pakistan, which is the first-ever health insurance initiative in the history of Pakistan [ 3 ]. Till March 8, 2022, over 3.2 million hospital visits have been recorded under the SSP's health cards [ 1 ]. The shared health expenditure has also facilitated people's access to medical services which they used to avoid in the past due to high healthcare costs, thus promoting health and wellness.

There are a few limitations to this program. Many families have complained about the incompatibility between the cost of treatment in private-sector hospitals and the limits set by the program. Patients are expected to pay the difference. In some instances, patients were turned away without any medical services due to the inability to pay [ 1 ]. Another issue is the interrupted continuity of the SSP due to recent political and economic instability in Pakistan. It is still functional in some parts of the country while being suspended in others.

As Pakistan is a developing country, its healthcare system must make many improvements to meet the needs of its population. The challenges faced by Pakistan's healthcare system include insufficient funding, inadequate healthcare workforce and infrastructure, less focus on preventive health, and inequitable distribution of resources. These challenges need comprehensive policy formulation focused on increases in healthcare funding and allocation of equity-based resources. The most significant achievement of PHS is the initiative toward UHC through the SSP. This initiative has decreased the burden of healthcare expenses and increased access to healthcare services for people, including marginalized communities.

The authors have declared that no competing interests exist.

Young Generation Healthy Lifestyle Essay

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The basic needs of human beings are considered to be food, shelter and clothing. However, in the last few years, it has become apparent that the Internet and technological tools have been added to that list. It is evident from retrospective and current research that most teenagers and even children under 13 spend a significant amount of time online either chatting or browsing (Lewin par 2).

While no direct connection has been established, studies speculatively suggest that high levels of Internet and technology usage are responsible for increased cases of childhood obesity, low grades, poor concentration and social skills, among other negative impacts. Today, children adopt more sedentary lifestyles than their parents did. Thus, they have more chances of developing obesity. It is true that children growing up today are at greater risk for obesity than their parents.

Technology devices, such as the iPhone and tablets, undoubtedly have a lasting impact on the modern youth. Many teenagers testify to being addicted to them in more or less the same way as alcoholics are to liquor. This has weakened their ability to stay focused on academics and other important issues. Modern parents appear to have abdicated their duty as caregivers with regard to their kids, and it has become common to have parents using the TV to babysit (Warner par 7).

As a result, these children will likely become addicted to the TV, and as they grow into young adults, they will have a harder time extracting themselves from TV or Internet addiction (Norrie par 4). In addition, many young people are addicted to the social media, and, in fact, a great number swear that they do not feel as if they can live a whole day without accessing their Facebook, Twitter, and/or MySpace accounts.

Thus, it is difficult to tell when teenagers find time for some activities due to their sedentary lifestyle. For example, an individual may have a thousand friends on Facebook, but no one in reality with whom he/she can go for a walk, for example.

Today, studies have shown that many American teenagers have Internet access in their bedrooms, which they rarely use for academic pursuits. Instead, most of the time they have is used in watching YouTube videos or reading online blogs and chatting, while only a few claim to use the Internet for studies (Williams par 6).

When teens are addicted to the Internet, they tend to neglect much of what goes on around them, including, albeit not limited to, going in for sports or playing active games with their peers (Norrie par 5). Inevitably, this has resulted in high rates of teen obesity since many teens spend their time online, possibly watching movies and playing computer games, at the same time consuming on copious quantities of sugary soft drinks and unhealthy snacks, which, in the long run, have a negative effect on their health (Norrie par 3).

In the end, a teenager is used to snacking while playing games or watching videos, so he/she appears to be unable to play without having a snack or a drink. Given that many of these sugary drinks have been found to be addictive, the teen gradually becomes enslaved to a combination of hazardous indulgences.

In conclusion, it is true that children growing up today are at greater risk for obesity than their parents that were not exposed to the same hazards and had more active lifestyle. It is apparent the children in the contemporary world are adopting lifestyles that make them more predisposed to obesity.

In fact, there is no doubt that the Internet and technology in general, while providing sources of entertainment for the youths, have posed major threats that must be quickly remedied by putting up control. Otherwise, the society will have to pay the price for a sedentary unhealthy lifestyle of young generation.

Works Cited

Lewin, Tamar. If Your Kids Are Awake, They’re Probably Online . 2010. Web.

Norrie, David. A healthy lifestyle can reduce fatigue, boost energy . 2007. Web.

Warner, Melanie. A jolt of caffeine, by the Can . 2005. Web.

Williams, David. At home and school, kids are sedentary . 2006. Web.

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What happened in the Kolkata rape case that triggered doctors’ protests?

Activists and doctors in India demand better safeguarding of women and medical professionals after a trainee medic was raped and murdered in Kolkata.

Activists and doctors across India continued to protest on Wednesday to demand justice for a female doctor, who was raped and murdered while on duty in a hospital in the eastern city of Kolkata.

Feminist groups rallied on the streets in protests titled “Reclaim the Night” in Kolkata overnight on Wednesday – on the eve of India’s independence day – in solidarity with the victim, demanding the principal of RG Kar Medical College resign. Some feminist protesters also marched well beyond Kolkata, including in the capital Delhi.

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While the protests were largely peaceful, a small mob of men stormed the medical college and vandalised property. This group was dispersed by the police.

This comes after two days of nationwide protests by doctors following the incident at RG Kar Medical College in West Bengal’s capital city. “Sit-in demonstrations and agitation in the hospital campus will continue,” one of the protesting doctors, identified as Dr Mridul, told Al Jazeera.

Services in some medical centres were halted indefinitely, and marches and vigils shed light on issues of sexual violence, as well as doctors’ safety in the world’s most populous nation.

What happened to the doctor in Kolkata?

A 31-year-old trainee doctor’s dead body, bearing multiple injuries, was found on August 9 in a government teaching hospital in Kolkata.

The parents of the victim were initially told “by hospital authorities that their daughter had committed suicide,” lawyer and women’s rights activist Vrinda Grover told Al Jazeera. But an autopsy confirmed that the victim was raped and killed.

Grover has appeared for victims in sexual violence cases in India in the past, including Bilkis Bano , a Muslim woman who was gang-raped during the 2002 Gujarat riots, and Soni Sori, a tribal activist based in Chhattisgarh state.

Thousands of doctors marched in Kolkata on Monday, demanding better security measures and justice for the victim.

On Tuesday, the Kolkata High Court transferred the case to the Central Bureau of Investigation (CBI).

The Federation of Resident Doctors Association (FORDA) called for a nationwide halting of elective services in hospitals starting on Monday. Elective services are medical treatments that can be deferred or are not deemed medically necessary.

On Tuesday, FORDA announced on its X account that it is calling off the strike after Health Minister Jagat Prakash Nadda accepted protest demands.

One of these demands was solidifying the Central Protection Act, intended to be a central law to protect medical professionals from violence, which was proposed in the parliament’s lower house in 2022, but has not yet been enacted.

FORDA said that the ministry would begin working on the Act within 15 days of the news release, and that a written statement from the ministry was expected to be released soon.

Press release regarding call off of strike. In our fight for the sad incident at R G Kar, the demands raised by us have been met in full by the @OfficeofJPNadda , with concrete steps in place, and not just verbal assurances. Central Healthcare Protection Act ratification… pic.twitter.com/OXdSZgM1Jc — FORDA INDIA (@FordaIndia) August 13, 2024

Why are some Indian doctors continuing to protest?

However, other doctors’ federations and hospitals have said they will not back down on the strike until a concrete solution is found, including a central law to curb attacks on doctors.

Those continuing to strike included the Federation of All India Medical Associations (FAIMA), Delhi-based All India Institute Of Medical Sciences (AIIMS) and Indira Gandhi Hospital, local media reported.

Ragunandan Dixit, the general secretary of the AIIMS Resident Doctors’ Association, said that the indefinite strike will continue until their demands are met, including a written guarantee of the implementation of the Central Protection Act.

Medical professionals in India want a central law that makes violence against doctors a non-bailable, punishable offence, in hopes that it deters such violent crimes against doctors in the future.

Those continuing to protest also call for the dismissal of the principal of the college, who was transferred. “We’re demanding his termination, not just transfer,” Dr Abdul Waqim Khan, a protesting doctor told ANI news agency. “We’re also demanding a death penalty for the criminal,” he added.

“Calling off the strike now would mean that female resident doctors might never receive justice,” Dr Dhruv Chauhan, member of the National Council of the Indian Medical Association’s Junior Doctors’ Network told local news agency Press Trust of India (PTI).

Which states in India saw doctors’ protests?

While the protests started in West Bengal’s Kolkata on Monday, they spread across the country on Tuesday.

The capital New Delhi, union territory Chandigarh, Uttar Pradesh capital Lucknow and city Prayagraj, Bihar capital Patna and southern state Goa also saw doctors’ protests.

Who is the suspect in the Kolkata rape case?

Local media reported that the police arrested suspect Sanjoy Roy, a civic volunteer who would visit the hospital often. He has unrestricted access to the ward and the police found compelling evidence against him.

The parents of the victim told the court that they suspect that it was a case of gang rape, local media reported.

Why is sexual violence on the rise in India?

Sexual violence is rampant in India, where 90 rapes were reported on average every day in 2022.

Laws against sexual violence were made stricter following a rape case in 2012, when a 22-year-old physiotherapy intern was brutally gang-raped and murdered on a bus in Delhi. Four men were hanged for the gang rape, which had triggered a nationwide protests.

But despite new laws in place, “the graph of sexual violence in India continues to spiral unabated,” said Grover.

She added that in her experience at most workplaces, scant attention is paid to diligent and rigorous enforcement of the laws.

“It is regrettable that government and institutions respond only after the woman has already suffered sexual assault and often succumbed to death in the incident,” she added, saying preventive measures are not taken.

In many rape cases in India, perpetrators have not been held accountable. In 2002, Bano was raped by 11 men, who were sentenced to life imprisonment. In 2022, the government of Prime Minister Narendra Modi authorised the release of the men, who were greeted with applause and garlands upon their release.

However, their remission was overruled and the Supreme Court sent the rapists back to jail after public outcry.

Grover believes that the death penalty will not deter rapists until India addresses the deeply entrenched problem of sexual violence. “For any change, India as a society will have to confront and challenge, patriarchy, discrimination and inequality that is embedded in our homes, families, cultural practices, social norms and religious traditions”.

What makes this case particularly prominent is that it happened in Kolkata, Sandip Roy, a freelance contributor to NPR, told Al Jazeera. “Kolkata actually prided itself for a long time on being really low in the case of violence against women and being relatively safe for women.”

A National Crime Records Bureau (NCRB) report said that Kolkata had the lowest number of rape cases in 2021 among 19 metropolitan cities, with 11 cases in the whole year. In comparison, New Delhi was reported to have recorded 1, 226 cases that year.

Prime Minister Modi’s governing Bharatiya Janata Party (BJP) has called for dismissing the government in West Bengal, where Kolkata is located, led by Mamata Banerjee of All India Trinamool Congress (AITC). Banerjee’s party is part of the opposition alliance.

Rahul Gandhi, the leader of the opposition in parliament, also called for justice for the victim.

“The attempt to save the accused instead of providing justice to the victim raises serious questions on the hospital and the local administration,” he posted on X on Wednesday.

Roy spoke about the politicisation of the case since an opposition party governs West Bengal. “The local government’s opposition will try to make this an issue of women’s safety in the state,” he said.

Have doctors in India protested before?

Roy explained to Al Jazeera that this case is an overlap of two kinds of violence, the violence against a woman, as well as violence against “an overworked medical professional”.

Doctors in India do not have sufficient workplace security, and attacks on doctors have started protests in India before.

In 2019, two junior doctors were physically assaulted in Kolkata’s Nil Ratan Sircar Medical College and Hospital (NRSMCH) by a mob of people after a 75-year-old patient passed away in the hospital.

Those attacks set off doctors’ protests in Kolkata, and senior doctors in West Bengal offered to resign from their positions to express solidarity with the junior doctors who were attacked.

More than 75 percent of Indian doctors have faced some form of violence, according to a survey by the Indian Medical Association in 2015.

What happens next?

The case will now be handled by the CBI, which sent a team to the hospital premises to inspect the crime scene on Wednesday morning, local media reported.

According to Indian law, the investigation into a case of rape or gang rape is to be completed within two months from the date of lodging of the First Information Report (police complaint), according to Grover, the lawyer.

The highest court in West Bengal, which transferred the case from the local police to the CBI on Tuesday, has directed the central investigating agency to file periodic status reports regarding the progress of the investigation.

The FIR was filed on August 9, which means the investigation is expected to be completed by October 9.

Bengal women will create history with a night long protest in various major locations in the state for at 11.55pm on 14th of August’24,the night that’ll mark our 78th year as an independent country. The campaign, 'Women, Reclaim the Night: The Night is Ours', is aimed at seeking… pic.twitter.com/Si9fd6YGNb — purpleready (@epicnephrin_e) August 13, 2024