Enjoy the goodness of prawn with this Garlic prawn recipe.- प्रॉन के स्वास्थ्य लाभों के लिए आजमाएं गार्लिक प्रॉन रेसिपी।

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प्रॉन (Prawn) यानी झींगा मछली हमेशा से सीफूड खाने वालों की पसंदीदा रही है। लोग स्टार्टर से लेकर मेन कोर्स तक में इसके टेस्ट को इंजॉय करते हैं। यह स्वाद में लाजवाब होने के साथ ही कई आवश्यक पोषक तत्वों का भी भंडार है। यह प्रोटीन के साथ-साथ विटामिन बी 6 और बी 12 में भी समृद्ध है। इतने सारे पोषक तत्वों का लाभ लेने के लिए ट्राई करें गार्लिक प्रॉन रेसिपी (Garlic prawn recipe)। साथ ही इसके सेहत लाभ भी जान लेते हैं।

पहले जानें क्यों खास है प्रॉन

इंटरनेशनल जर्नल ऑफ नेचुरल साइंस द्वारा प्रकाशित स्टडी के अनुसार प्रॉन प्रोटीन का एक बेहतरीन स्रोत है। इसके साथ ही इसमे पोटैशियम, कैल्शियम, फॉस्फोरस, मैग्नीशियम, कॉपर, विटामिन B12, विटामिन बी 6 और नायसिन की पर्याप्त मात्रा पाई जाती है। प्रॉन में आयरन, जिंक और ओमेगा 3 फैटी एसिड भी मौजूद होते हैं। इसलिए इसे सेहत के लिए काफी फायदेमंद माना जाता है। इसमें सेलेनियम की मात्रा पाई जाती है जो सेल्स को हेल्दी रखने के लिए एक सबसे प्रभावी एंटीऑक्सीडेंट होती है।

अब जानें सेहत के लिए किस तरह फायदेमंद है प्रॉन

1. हार्ट हेल्थ को बनाए रखे

रिसर्चगेट के अनुसार प्रॉन सेलेनियम का एक बेहतरीन स्रोत है और सेलेनियम हार्ट हेल्थ के लिए काफी फायदेमंद होता है। साथ ही यह विटामिन ई से भरपूर होता है, यह सॉल्युबल विटामिन एंटीऑक्सीडेंट की तरह काम करते हैं और हार्ट डिजीज की संभावनाओं को कम कर देते हैं। ऐसे में दिल से जुड़ी बीमारियों से बचाव के लिए प्रॉन का सेवन कर सकती हैं।

heart ke liye faydemand hai prawn.
दिल की सेहत के लिए फायदेमंद है प्रॉन। चित्र शटरस्टॉक।

2. रेड ब्लड सेल्स को बढ़ाए

प्रॉन में विटामिन B12 और फोलेट मौजूद होते हैं। वहीं यह विटामिंस एनर्जी प्रोड्यूस करने में मदद करते हैं। साथ ही साथ रेड ब्लड सेल्स को बनाए रखते हैं। ऐसे में एनीमिया से पीड़ित व्यक्ति प्रॉन का सेवन कर सकते हैं।

3. वेट लॉस में मददगार

प्रॉन में कैलोरी की मात्रा बहुत कम होती है। साथ ही यह जिंक और आयोडीन का एक बेहतरीन स्रोत है। शरीर में इन पोषक तत्वों की कमी ओवरईटिंग और वेट गेन का कारण होती हैं। वहीं इसमें प्रोटीन की भरपूर मात्रा पाई जाती है। तो यदि आप वेट लॉस डाइट पर हैं, तो इसे अपने डाइट प्लान में शामिल कर सकती हैं।

4. अल्जाइमर की समस्या से बचाती है

यदि कोई व्यक्ति अल्जाइमर जैसी समस्या से पीड़ित है तो उन्हें प्रॉन का सेवन करना चाहिए। प्रॉन में फैटी एसिड की भरपूर मात्रा पाई जाती है ऐसे में प्रॉन का सेवन अल्जाइमर जैसी समस्या को नियंत्रित रख सकता है।

bone health ko bnaye rakhe.
हड्डियों की सेहत के लिए फायदेमंद। चित्र : शटरस्टॉक

5. हड्डियों की सेहत को बनाए रखे

रिसर्चगेट के अनुसार प्रॉन कैल्शियम, फॉस्फोरस, कॉपर और मैग्नीशियम का एक अच्छा स्रोत है और यह सभी पोषक तत्व स्वस्थ हड्डियों के लिए जरूरी होते हैं। इसके साथ ही आदतों को भी मजबूती देता है।

अब नोट कीजिए गार्लिग प्रॉन रेसिपी

इसे बनाने के लिए आपको चाहिए

प्रॉन
लहसुन की कलियां (बारीक कटी हुई)
बारीक कटी लहसुन की पत्तियां (वैकल्पिक)
अदरक लहसुन का पेस्ट
ऑलिव ऑयल
कॉर्न फ्लोर
नमक (स्वादानुसार)
काली मिर्च पाउडर
विनेगर
सोया सॉस
नींबू का रस

 

is trah bnaye prawns.
इस तरह बनाये प्रॉन्स। पिक्सेल्स।

इस तरह तैयार करें गार्लिक प्रॉन

सबसे पहले प्रॉन को अच्छी तरह धो कर साइड में रख दें।

अब एक बाउल में कॉर्नफ्लोर डालें फिर इसमें अदरक और लहसुन का पेस्ट डाल दें। ऊपर से एक चम्मच सोया सॉस और काली मिर्च पाउडर डालें। इसे अच्छी तरह मिलाकर एक स्मूद पेस्ट तैयार करें।

तैयार किए गए कॉर्नफ्लोर पेस्ट में प्रॉन को डाल दें। अब इन्हें अच्छी तरह मिला लें।

अब मध्य आंच पर पैन चढ़ाएं और इसे गर्म होने दें। गर्म हो जाने पर एक से दो चम्मच ऑलिव ऑयल डालें।

जब ऑलिव ऑयल गर्म हो जाए, तो इसमें बारीक कटी लहसुन की कलियां डालें और इन्हें 30 सेकंड तक भूनें। फिर प्रॉन को कॉर्नफ्लोर पेस्ट से निकालकर पैन में डाल दें।

अब इसमें स्वादानुसार नमक और एक चम्मच विनेगर डालें। इसे अच्छी तरह फ्राई करें जब तक यह पूरी तरह न पक जाए।

सिक जाने पर इन्हें किसी प्लेट में निकाल लें और ऊपर से नींबू निचोड़ दें। प्रोटीन और आवश्यक पोषक तत्वों से भरपूर प्रॉन गार्लिक बनकर तैयार है।

यदि आपके पास बारीक कटी लहसुन की पत्तियां हैं, तो उनसे इनकी गार्निशिंग करें और गर्मागर्म सर्व करें।

यह भी पढ़ें : ब्यूटी एक्सपर्ट भी करते हैं आयुर्वेदिक हर्ब्स पर भरोसा, सर्दियों में इस तरह करें त्वचा और बालों के लिए इस्तेमाल

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