वेट और ब्लड शुगर दोनों को कंट्रोल करने में मददगार है गहरे हरे रंग की पत्तियों वाली सब्जी केल। इसकी गुडनेस का लाभ लेने के लिए हम बता रहे हैं 6 खास और झटपट बनने वाली रेसिपी।

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सुपर मार्केट में अक्सर पालक की तरह हरी पत्तेदार सब्जी लीफ कैबेज को देखती होंगी। पर ज्यादातर लोग इसे अपने भोजन में शामिल करना पसंद नहीं करते हैं। केल कहलाने वाली सब्जी भले ही आपको अपनी बाइंग बास्केट में डालने के लिए प्रेरित न करती हो। लेकिन इसके बारे में एक बात यह जान लें कि यह सब्जी वेट लॉस और ब्लड शुगर दोनों को कंट्रोल करने में सक्षम है। यह सुपरफूड कहलाती है। तभी तो केल लंबे समय से यूरोपीय और अमेरिकी परिवारों की डिनर प्लेट पर कब्जा जमाये हुए है। इतना कुछ जानने के बाद आपको लग रहा होगा कि भोजन में केल का इस्तेमाल किस तरह (How to use Kale) करें? 

यहां हम आपको बताते हैं केल को किन-किन तरीकों से डाइट में शामिल किया जा सकता है। इससे पहले जानिये इसके न्यूट्रीशनल एलिमेंट्स को।

केल में मौजूद पोषक तत्व

गहरे हरे रंग की पत्तेदार सब्जी को आप कच्चा या पका कर भी खा सकती हैं। यह सब्जी गोभी परिवार की है। ब्रोकोली, फूलगोभी, कोलार्ड इसके भाई-बंधु हैं।

इसमें विटामिन ए, विटामिन सी, विटामिन के, विटामिन बी और फोलेट भी पाया जाता है। इसमें अल्फा-लिनोलेनिक एसिड, ओमेगा-3 फैटी एसिड भी पाया जाता है। यदि आप वीगन हैं, तो केल का सेवन कर ओमेगा 3 फैटी एसिड को प्राप्त कर सकती हैं। हालांकि मछली की तुलना में यह कम होता है। इनके अलावा, फॉस्फोरस, पोटैशियम, कैल्शियम और जिंक जैसे मिनरल्स भी मौजूद होते हैं। ल्यूटिन और ज़ेक्सैन्थिन कंपाउंड आंखों के स्वास्थ्य के लिए बढ़िया हैं। पानी की अधिक मात्रा होने के कारण यह वजन घटाने में भी सहायक है।

ज्यादा न खाएं

एंटीऑक्सीडेंट, एंटी इन्फ्लेमेटरी गुणों वाली कैले इम्यून सिस्टम को मजबूत करती है। इसमें पालक से अधिक विटामिन सी मौजूद होता है। पालक और केल दोनों हार्ट हेल्थ, वेट लॉस और इम्यून सिस्टम के लिए बढ़िया हैं। आप हर दिन केल खा सकती हैं। न्यूट्रीशनिस्ट इसे अधिक मात्रा में न खाने की सलाह देती हैं। हर रोज 1-2 सर्विंग्स ली जा सकती है। इसे कच्चा खाना सबसे अच्छा है। पकाने से इसके पोषक तत्व कम हो सकते हैं।

यहां है केल की स्वादिष्ट लेकिन पौष्टिक रेसिपीज

1 केल का सलाद

बारीक कटी केल, बारीक कटी गभी, बारीक कटा टमाटर, हरी मिर्च और 1 टी स्पून नींबू और स्वादानुसार नमक मिलाकर केल के सलाद का मजा लिया जा सकता है।

इसमें एवोकाडो के छोटे कटे टुकड़ों को मिक्स कर थोड़ा मीठा भी बनाया जा सकता है। 

मूंग और चना स्प्राउट्स के साथ बारीक कटी केल को मिक्स कर भी लुत्फ लिया जा सकता है।

2 टेस्टी सूप

एक गुच्छी केल, 1 बड़ा टमाटर, 2-3 बींस, 1 टुकड़ा दालचीनी, हाफ टीस्पून जीरा और नमक को उबाल लें।

छान कर सूप को सिप किया जा सकता है।

3 कुरकुरा चिप्स

 एक चौथाई चम्मच लहसुन पेस्ट, हाफ टी स्पून ऑलिव ऑयल, नमक और कुछ हर्ब को मिक्स कर लें।

इस मिश्रण को केल के पत्ते पर लपेट दें। इसे बेक करें और दही के साथ खाएं।

4 बादाम मिल्क के साथ बनाएं स्मूदी

1 कप बादाम मिल्क, 1 मुट्ठी केल, 1 टीस्पून शहद, आधा केला, 1 टेबल स्पून अनानास, 1 टीस्पून पीनट बटर।

सभी को मिक्स कर लें।

ब्लेंडर में पीस लें।

अधिक पतला करने के लिए अल्मंड मिल्क मिला सकती हैं।

5 केल का स्वादिष्ट परांठा

केल को बारीक काट लें या मिक्सी में पीस लें।

मल्टीग्रेन आटे के साथ मिक्स कर परांठा बना लें।

kale parantha
मल्टीग्रेन आटे के साथ मिक्स कर केल परांठा भी ट्राय किया जा सकता है। चित्र-शटरस्टॉक

पी नट बटर के साथ गर्म परांठे का स्वाद लें।

6 केल का तीखा रायता

केल को उबाल लें।

इसमें दही-नमक और गोलमिर्च पाउडर मिलाकर तीखे रायते का भी आनंद ले सकती हैं।

kale raita recipe
केल का रायता स्वादिष्ट और पौष्टिक होता है। चित्र : शटरस्टॉक

इनके अलावा, स्टीम में पकाकर या भूनकर भी केल को खाया जा सकता है।

यह भी पढ़ें:- इम्युनिटी ही नहीं पार्टनर का स्पर्म काउंट भी बढ़ा सकता है कद्दू के पत्तों का साग, नोट कीजिए रेसिपी 

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