Can oats lead to weight gain? – क्या ओट्स आपका वज़न बढ़ा सकते हैं?

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जब वज़न घटाने की बात आती है, तो हम सभी सबसे पहले खाने के टेस्टी और हेल्दी ऑप्शन्स की तलाश करने लगते हैं। हमें सबसे पहले यही चिंता हो जाती है कि खाएंगे क्या? क्योंकि नाश्ते और खाने के लिए कुछ गिने-चुने ऑप्शन्स ही नज़र आते हैं, जो हेल्दी होने के साथ – साथ टेस्टी भी हों। और उनमें ज़्यादा कैलोरीज़ भी न हो। ऐसे में नाश्ते के लिए आजकल हर कोई ओटमील या चिया सीड्स जैसे हेल्दी फूड्स खाने का प्रयास करता है। लेकिन, यदि हम आपसे कहें कि सबसे हेल्दी ओटमील भी आपका वज़न बढ़ा (does oats cause weight gain) सकता है तो आप क्या कहेंगे?


यकीनन यह थोड़ा चौंका देने वाला है, लेकिन यह सच है। ऐसा इसलिए क्योंकि ओट्स तो हेल्दी है और वज़न घटाने में मदद भी करते हैं। मगर आप इसे किस तरह खा रही हैं ये भी महत्वपूर्ण है और इसका गलत तरह सेवन करना आपका वज़न बढ़ा (can oats leads to weight gain) भी सकता है।

जानिए कैसे ओटमील का सेवन वजन बढ़ने का कारण बन जाता है

1 जब आप ज़्यादा ओट्स लेती हैं

ओट्स कैलोरी में कम और फाइबर और प्रोटीन में उच्च होता है। आधा कप ओट्स 150 कैलोरी, 3 ग्राम वसा, 27 ग्राम कार्ब्स, 4 ग्राम फाइबर, 1 ग्राम चीनी और 5 ग्राम प्रोटीन देता है। ओट्स को एक सीमित मात्रा में ही खाया जाना चाहिए। किसी भी चीज़ को ज़्यादा खाने से आपका वज़न बढ़ सकता है। इसलिए अपने लिए एक छोटा बोल चुनें जिसमें एक कप ओट्स आ सकें। इससे आपको यह भी नहीं लगेगा कि बोल खाली है और आपका पेट भी भर जाएगा।

2 जब आप ओटमील में चीनी मिलाती हैं

यदि आप ओट्स में ज़्यादा चीनी, न्यूटेला या अन्य मीठी चीज़ें डालकर खाएंगी, तो यकीनन आपका वज़न बढ़ेगा। इसलिए जब भी आप अपना ओटमील प्रिपेयर करें तो चीनी के बजाय शहद का इस्तेमाल करें। यदि फिर भी मीठा कम लगे तो शहद, नट बटर, या थोड़ी दालचीनी मिला कर खाएं। आपको मीठे की कमी महसूस नहीं होगी।

3 टॉपिंग्स की लेयर

अपने ओट्स में फ्लेवर एड करने के चक्कर में यदि आप ज़्यादा टॉपिंग्स डालकर खा रही हैं तो यह भी आपका वज़न बढ़ा सकता है। किसी भी चीज़ की अति सही नहीं है। ज़्यादा नट्स, भी आपका वेट बढ़ा सकते हैं। इसलिए बस एक बड़ा चम्मच मेवे जैसे कि कटे हुये बादाम, अखरोट और किशमिश काफी है।

beta glucose jaise tatva bharpur matra me paye jate hain.
ओट्स में बीटा-ग्लूकन जैसे तत्व भरपूर मात्रा में पाए जाते हैं। चित्र: शटरस्टॉक

4 इंस्टेंट ओटमील पैकेट्स का इस्तेमाल

वज़न घटाते समय आपको लग सकता है कि इंटेंट ओट्स के पैकेट बहुत हेल्दी और टेस्टी हैं तो आप गालत हैं। ये टेस्टी होते हैं इसमें कोई शक नहीं है, लेकिन ये कितने हेल्दी हैं ये नहीं कहा जा सकता है।

एनसीबीआई के अनुसार फ्लेवर्ड इंस्टेंट ओटमील के एक पैकेट में लगभग 13 ग्राम अतिरिक्त चीनी होती है। बहुत अधिक चीनी खाने से न केवल वजन बढ़ता है बल्कि हृदय रोग और मधुमेह जैसी स्थितियां भी होती हैं।

जानिए वेट लॉस के लिए आप कैसे तैयार कर सकती हैं हेल्दी ओटमील

प्री-स्वीट किए गए इंस्टेंट ओटमील से बचें। इसके बजाय, बिना चीनी वाले इंस्टेंट ओट्स, रोल्ड ओट्स या स्टील कट ओट्स चुनें।


स्वाद के लिए मसालों का प्रयोग करें। दालचीनी, जायफल और वेनिला जैसे मसाले अतिरिक्त कैलोरी के बिना स्वाद जोड़ते हैं।

पॉर्शन साइज़ का ध्यान रखें। ओट्स के बड़े सर्विंग्स का मतलब अधिक कैलोरी होता है, जबकि छोटे सर्विंग्स का मतलब कम होता है।

अधिक प्रोटीन एड करें जैसे – प्रोटीन पाउडर, दूध, ग्रीक योगर्ट और पीनट या आल्मंड बटर। ताजा फल जैसे संतरे, आड़ू और ब्लूबेरी जैसे फल मिठास, पोषक तत्व और फाइबर जोड़ते हैं।

यह भी पढ़ें : सस्ता है पर सेहत के लिए अच्छा नहीं है वनस्पति घी, जानिए इसके स्वास्थ्य जोखिम

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