घर पर बनाएं खीरे का फेस टोनर, मिलेगी निखरी और फ्रेश त्वचा

[{"selector":"#anim-fc1598ef-37f3-4938-bbfa-a570e468ed4e","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5815ded7-f2cd-4c15-bb25-031fad7416ba","keyframes":{"transform":["translate3d(0px, 98.97499%, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-180eb5bb-5f1e-4759-9d02-8494a2241401","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4150da8b-50b1-4b0f-9d80-f5e60faf03bf","keyframes":{"transform":["translate3d(0px, -867.46036%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7677a04c-e92e-448c-9c59-62ca66eb4977","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-084ca019-4342-4adf-8bc0-362cbdad43d2","keyframes":{"transform":["rotate(-360deg) translate3d(0px, 189.73549%, 0) rotate(360deg)","rotate(-360deg) translate3d(0px, 0px, 0) rotate(360deg)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-228321e9-9351-4625-bd38-78acc371a008","keyframes":{"opacity":[0,1]},"delay":1200,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0fdaf268-ad3a-4523-9b6c-0c08eaf006c1","keyframes":{"transform":["rotate(-360deg) translate3d(0px, 216.37423%, 0) rotate(360deg)","rotate(-360deg) translate3d(0px, 0px, 0) rotate(360deg)"]},"delay":1200,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] गर्मियों के मौसम में चेहरे की देखरेख बहुत जरूरी है वरना स्किन बेजान और डल नजर आने लगती है. Credit:AI

[{"selector":"#anim-1ed48d49-ff2a-4865-90c6-8e73f2185f75","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ab4eec84-f208-4cbe-9878-ac4119a74d4e","keyframes":{"transform":["translate3d(0px, 98.97499%, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-83fc0023-0cdd-4c81-8fe7-f4a8fc87762d","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7adfbbe6-f6d7-47f5-84c0-9ed88b44a8e0","keyframes":{"transform":["translate3d(0px, -867.46036%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-fe0bab2f-8c67-4851-85ce-60571a4e0cdf","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b48723e2-d55c-4cd7-bcf2-ebb9c42923b5","keyframes":{"transform":["rotate(-360deg) translate3d(0px, 252.18009%, 0) rotate(360deg)","rotate(-360deg) translate3d(0px, 0px, 0) rotate(360deg)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2e789ae2-80e1-4ce7-ba89-a1b2762f54d4","keyframes":{"opacity":[0,1]},"delay":1200,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4a668fa6-6a96-4a0c-bd97-f81913dca3b0","keyframes":{"transform":["rotate(-360deg) translate3d(0px, 216.37423%, 0) rotate(360deg)","rotate(-360deg) translate3d(0px, 0px, 0) rotate(360deg)"]},"delay":1200,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] ऐसे में जरूरी है समय -समय पर चेहरे को साफ करें, मॉश्चराइज करें और हाइड्रेट रखें. Credit:AI

[{"selector":"#anim-8ddfd6f0-b387-4075-99a6-f8791e325677","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f71b4912-c1b6-4871-81ac-8872706165b0","keyframes":{"transform":["translate3d(0px, 98.97499%, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-99a511d3-8baa-4839-adcf-facbd4bd19f9","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-342c51b3-45f7-4e28-992f-1248b040f2d1","keyframes":{"transform":["translate3d(0px, -867.46036%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ff4fed62-7089-4552-bc27-7c059a12d96b","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b4e43879-b7c2-4750-b6cd-57a770cff217","keyframes":{"transform":["rotate(-360deg) translate3d(0px, 252.18009%, 0) rotate(360deg)","rotate(-360deg) translate3d(0px, 0px, 0) rotate(360deg)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2ae4af6d-b259-4647-a0fb-8c05ee144e55","keyframes":{"opacity":[0,1]},"delay":1200,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-bb6757db-53c1-4716-94cf-9e3d6a4dce6d","keyframes":{"transform":["rotate(-360deg) translate3d(0px, 216.37423%, 0) rotate(360deg)","rotate(-360deg) translate3d(0px, 0px, 0) rotate(360deg)"]},"delay":1200,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] चेहरे को हाइड्रेट रखने के लिए आप एक अच्छे टोनर का भी इस्तेमाल कर सकते हैं. Credit:AI

[{"selector":"#anim-3c8963fc-8229-417f-aee3-7b74e5863b6e","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-cc548fad-9892-47ce-968e-27b4ac31f04f","keyframes":{"transform":["translate3d(0px, 98.97499%, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c7a03821-174b-49c3-a8df-bef2e3c8e15b","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-de11b05d-590e-47a6-ab8d-a50c04da36fb","keyframes":{"transform":["translate3d(0px, -867.46036%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-427d0e96-da82-430c-a08e-c613490860a3","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-770c5fe8-1df3-4064-b692-bdb27eebef68","keyframes":{"transform":["rotate(-360deg) translate3d(0px, 189.73549%, 0) rotate(360deg)","rotate(-360deg) translate3d(0px, 0px, 0) rotate(360deg)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d4c4ad84-6605-4366-a509-09364cd5c618","keyframes":{"opacity":[0,1]},"delay":1200,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0cab740e-c699-432d-be70-608226ce43a5","keyframes":{"transform":["rotate(-360deg) translate3d(0px, 216.37423%, 0) rotate(360deg)","rotate(-360deg) translate3d(0px, 0px, 0) rotate(360deg)"]},"delay":1200,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] इन दिनों मार्केट में कई तरह के टोनर उपलब्ध हैं. लेकिन आप घर पर ही प्राकृतिक खीरे का फेस टोनर भी बना सकते हैं. Credit:AI

[{"selector":"#anim-289c0984-827e-4173-946e-d7bbea004b11","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7cef1c3c-7e99-47b0-899d-fa537d57acb6","keyframes":{"transform":["translate3d(0px, 98.97499%, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-23f45380-b181-4a46-a44e-c4ebbe1ceac2","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0f67a1cd-3d5a-4bab-9175-7cf7ac56250d","keyframes":{"transform":["translate3d(0px, -867.46036%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-863f8ad3-5f61-4d4d-9284-40ec4c295943","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-de430174-b7c1-469f-a3d3-c65013ddb729","keyframes":{"transform":["rotate(-360deg) translate3d(0px, 252.18009%, 0) rotate(360deg)","rotate(-360deg) translate3d(0px, 0px, 0) rotate(360deg)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-117bdfd3-37d7-4a48-a94b-dc815408abb1","keyframes":{"opacity":[0,1]},"delay":1200,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-08688002-ad0e-4999-97b2-40063e1ea6bd","keyframes":{"transform":["rotate(-360deg) translate3d(0px, 216.37423%, 0) rotate(360deg)","rotate(-360deg) translate3d(0px, 0px, 0) rotate(360deg)"]},"delay":1200,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] इसे बनाने के लिए सबसे पहले खीरे को छिलके सहित टुकड़ों में काट लें और उसे पीसकर महीन पेस्ट बना लें. Credit:AI

[{"selector":"#anim-88078328-65fc-48f3-941c-7fba30cda493","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5ac926ad-b38d-42b1-a0ab-f58ef8bcca44","keyframes":{"transform":["translate3d(0px, 98.97499%, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a4947fd6-a552-4de0-9811-32492d4bf836","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5446a6e6-4ba4-4c13-9550-a9725d5cd9e4","keyframes":{"transform":["translate3d(0px, -867.46036%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1e19f9cb-1ca6-4f0a-aac3-4034ee45be56","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-fa367947-8b87-4e12-b9e6-a6a8656a8037","keyframes":{"transform":["rotate(-360deg) translate3d(0px, 189.73549%, 0) rotate(360deg)","rotate(-360deg) translate3d(0px, 0px, 0) rotate(360deg)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e16cb120-6baa-4cbe-b249-c73b87a575ac","keyframes":{"opacity":[0,1]},"delay":1200,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8eedec1a-cc4f-400e-a824-f09fca80f95a","keyframes":{"transform":["rotate(-360deg) translate3d(0px, 216.37423%, 0) rotate(360deg)","rotate(-360deg) translate3d(0px, 0px, 0) rotate(360deg)"]},"delay":1200,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] अब इस पेस्ट को छान लें और उसमें एलोवेरा जेल, ग्रीन टी और गुलाबजल डालकर अच्छी तरह मिलाएं. Credit:AI

[{"selector":"#anim-bdc94478-c4d9-46d0-84f5-a2c301dc0466","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5d037b09-71f0-4608-a453-1472342d636a","keyframes":{"transform":["translate3d(0px, 98.97499%, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ad1f6741-2bdf-4196-b2fc-d6564e173e19","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-14191dbf-9962-4d33-aa01-2b5a5619c069","keyframes":{"transform":["translate3d(0px, -867.46036%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2fff789c-bafe-4ad4-bc72-f1854360846b","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-080173d7-9b4b-4ef0-9c52-809e7cbb25eb","keyframes":{"transform":["rotate(-360deg) translate3d(0px, 189.73549%, 0) rotate(360deg)","rotate(-360deg) translate3d(0px, 0px, 0) rotate(360deg)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2a420707-4d3f-47e7-8292-adf9f6e9d0b0","keyframes":{"opacity":[0,1]},"delay":1200,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-29fce1a8-f772-4675-bda5-70dc7e2b28e7","keyframes":{"transform":["rotate(-360deg) translate3d(0px, 216.37423%, 0) rotate(360deg)","rotate(-360deg) translate3d(0px, 0px, 0) rotate(360deg)"]},"delay":1200,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] अब इस पेस्ट को छान लें और उसमें एलोवेरा जेल, ग्रीन टी और गुलाबजल डालकर अच्छी तरह मिलाएं. Credit:AI

[{"selector":"#anim-a7b6a3b7-ed11-4d9f-983a-40e36ea7f2b8","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8c1028a9-2d6f-45cd-8ad1-3eff9e59f217","keyframes":{"transform":["translate3d(0px, 98.97499%, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-169e2f2c-47e3-4662-aa9f-175e2a65fe8c","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ef68c95b-b0aa-49c6-a24e-e3140b9ef5fd","keyframes":{"transform":["translate3d(0px, -867.46036%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8cf23742-7b6e-4995-ae31-3c17b0ab8cf9","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3261182d-53e8-471a-bae8-18b277907edc","keyframes":{"transform":["rotate(-360deg) translate3d(0px, 189.73549%, 0) rotate(360deg)","rotate(-360deg) translate3d(0px, 0px, 0) rotate(360deg)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-73db9188-c741-4487-bd10-878c4ec8d9fd","keyframes":{"opacity":[0,1]},"delay":1200,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-74050f79-c1eb-4057-b87b-ec17dbd7006a","keyframes":{"transform":["rotate(-360deg) translate3d(0px, 216.37423%, 0) rotate(360deg)","rotate(-360deg) translate3d(0px, 0px, 0) rotate(360deg)"]},"delay":1200,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] फिर इसे स्प्रे बोतल में स्टोर कर लें. खिली-खिली और फ्रेश त्वचा पाने के लिए इसे दिनभर में 3-4 बार लगाएं. Credit:AI

[{"selector":"#anim-cfa3b1bf-aa52-49b0-81f5-59ac09e860e1","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e1c82cce-76e3-49d9-a3ce-24260f108c27","keyframes":{"transform":["translate3d(0px, 98.97499%, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-41857bc0-d7c2-4204-a840-0745d3eaeb11","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4bff68e6-b778-477e-b623-32ffec93021e","keyframes":{"transform":["translate3d(0px, -867.46036%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-11fe0201-0418-40db-81d0-c4f269c228f5","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-debe09f9-dfbc-44ad-b9df-1279d4dbcbfd","keyframes":{"transform":["rotate(-360deg) translate3d(0px, 252.18009%, 0) rotate(360deg)","rotate(-360deg) translate3d(0px, 0px, 0) rotate(360deg)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-737f5e99-ef01-4b8d-b48e-98ae030df808","keyframes":{"opacity":[0,1]},"delay":1200,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7af79c00-8cb9-4dac-a86e-8709dfc74a2d","keyframes":{"transform":["rotate(-360deg) translate3d(0px, 216.37423%, 0) rotate(360deg)","rotate(-360deg) translate3d(0px, 0px, 0) rotate(360deg)"]},"delay":1200,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] घरेलू नुस्खों के साइड इफेक्ट्स ना के बराबर होते हैं लेकिन आपकी स्किन सेंसेटिव है तो पहले एक्सपर्ट से सलाह जरूर ले लें. Credit:AI

Related Stories ये 5 सुपरफूड्स बुढ़ापे को कर देंगे धीमा, नहीं आएंगी झुर्रियां वजन घटाना है तो इस तरह करें साबूदाना का उपयोग, जानें भुने हुए चने के साथ गुड़ खाने के फायदे सुनकर चौंक जाएंगे वजन और मांसपेशियां बढ़ाने के लिए खाएं ये चीजें