Healthy and tasty quinoa chilla recipe in Hindi.- यहां है हेल्दी और टेस्टी क्विनोआ चीला रेसिपी।

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ऑफिस और घर के कामकाज की वजह से जल्दबाजी में हम अक्सर ब्रेकफास्ट स्किप कर देते हैं या तो ब्रेड सॉस, फ्रूट्स, इत्यादि का सेवन करते हैं। परंतु खाली पेट ब्रेकफास्ट में इन फूड्स का सेवन आपकी सेहत के लिए नुकसानदेह हो सकता है। रात की लंबी अवधि के बाद हमारे दिन का पहला मील ब्रेकफास्ट होता है। इसलिए इसे हल्दी रखना बहुत जरूरी है अन्यथा पूरे दिन पेट से जुड़ी समस्याओं का सामना करना पर सकता है। इसीलिए यदि आप पूरे दिन एसिडिटी, कब्ज, गैस, इत्यादि जैसी समस्याओं से दूर रहना चाहते हैं, तो सुबह के नाश्ते में फाइबर और आवश्यक पोषक तत्वों से भरपूर खाद्य स्रोत को शामिल करें।


यदि आप भी ब्रेकफास्ट रेसिपी को लेकर कंफ्यूज रहती हैं, तो इसका समाधान हमारे पास है। हमने इस बारे में न्यूट्रीफाई बाई पूनम डाइट एंड वैलनेस क्लिनिक एंड अकेडमी की डायरेक्टर पूनम दुनेजा से बातचीत की। उनसे एक हेल्दी ब्रेकफास्ट की रेसिपी शेयर करने का आग्रह किया। उन्होंने समग्र सेहत को ध्यान में रखते हुए महत्वपूर्ण पोषक तत्वों से भरपूर क्विनोआ चीला (quinoa chilla recipe) की रेसिपी शेयर की है। यह स्वादिष्ट होने के साथ ही सेहत के लिए काफी फायदेमंद माना जाता है। तो चलिए जानते हैं इसे किस तरह तैयार करना है साथ ही जानेंगे इसे ब्रेकफास्ट में लेना कैसे है फायदेमंद।

quinoa ek faayde anek
किनोआ एक फायदे अनेक . चित्र शटरस्टॉक।

क्विनोआ चीला के लिए आपको चाहिए

क्विनोआ – 2 कप
गाजर – 1 मध्यम आकार की, बारीक कटी हुई
शिमला मिर्च – ⅓, कप, बारीक कटी हुई
हरी बीन्स: ⅓ कप, बारीक कटी हुई
प्याज – 1 मध्यम आकार का बारीक कटा हुआ
हरी मटर: ⅓ कप, बारीक कटी हुई
हरी मिर्च – 1 छोटा चम्मच, बारीक कटी हुई
अदरक – 1 छोटा चम्मच, बारीक कटा हुआ
भुनी हुई मूंगफली – ⅓ कप
उरद दाल – ½ कप, उरद दाल
घी/ऑलिव आयल – 2 से 3 चम्मच
हल्दी पाउडर – 1 छोटा चम्मच
काली मिर्च – ½ छोटा चम्मच
करी पत्ते – 5 से 6 पत्ते
धनिया पत्ती – बारीक़ कटे हुए
पानी आवश्यकता अनुसार
नमक स्वादअनुसार


इस तरह तैयार करें क्विनोआ चीला

सबसे पहले क्विनोआ और उरद दाल को पानी में भिगोकर छोर दें, फिर क्विनोआ के छिलके निकाल लें।

जब क्विनोआ और उरद की दाल फूल जाए तो इसे मिक्सर में डालकर पीसें और आवश्यकता अनुसार पानी का इस्तेमाल करते हुए एक स्मूद पेस्ट तैयार करें।

अब एक पैन लें और उसमें घी या ऑलिव ऑयल डालें और उसे गर्म होने दें।

तेल गर्म होते ही इसमें बारीक कटा हुआ अदरक, करी पत्ता और हरी मिर्च डालकर अच्छे से भूनें।

अब इसमें कटे हुए प्याज, गाजर, हरी बीन्स, शिमला मिर्च, और हरी मटर डाल दें, फिर हल्दी पाउडर और दरदरी पीसी हुई काली मिर्च डालकर सभी को मध्यम आंच पर 2 से 3 मिनट तक भूनें।

भुनी हुई सब्जियां और मूंगफली को तैयार किये गए बैटर में डाल दें। अब इसमें स्वादानुसार नमक डालें फिर ऊपर से धनिया की पत्तियों को डालकर इसे अच्छी तरह मिला लें।

अब एक पैन लें उसे माध्यम आंच पर चढ़ाएं और गर्म होने दें फिर उसमे घी या ऑलिव ऑयल लगाएं और किसी चम्मच की मदद से उसपर तैयार किये गए बैटर को डालें।

अब बैटर को फैला लें और उसे दोनों ओर से लाल होने तक पकाएं। आपका हेल्दी चीला बनकर तैयार है। इसे ब्रेकफास्ट में अपनी मनपसंदीदा चटनी के साथ सर्व करें।

stomach friendly
यहां हैं गट फ्रेंडली ब्रेकफास्ट। चित्र शटरस्टॉक।

अब जाने इन्हे ब्रेकफास्ट में लेने के फायदे

न्यूट्रीफाई बाई पूनम डाइट एंड वैलनेस क्लिनिक एंड अकेडमी की डायरेक्टर पूनम दुनेजा के अनुसार क्विनोआ कैलोरी, प्रोटीन, कार्बोहाइड्रेट, फाइबर, फोलेट, विटामिन बी6, विटामिन ई, कॉपर, आयरन, जिंक, मैंगनीज, मैग्नीशियम, पोटेशियम और फास्फोरस का एक बेहतरीन स्रोत है। यह सभी पोषक तत्व आपको लंबे समय तक संतुष्ट रहने में मदद करते हैं। ऐसे में क्विनोआ ब्रेकफास्ट का एक बेहतर विकल्प हो सकता है।

क्विनोआ में बीटाइन (Betaine) मौजूद होते हैं जो मोटापे को नियंत्रित रखने में मदद करता हैं। वहीं क्विनोआ को हृदय से जुडी समस्यायों (heart disease) में भी कारगर माना जाता है। वहीं, दूसरी ओर क्वीनोआ में मौजूदा पोटेशियम हार्टबीट को नियंत्रित रखते हैं।

क्विनोआ में पर्याप्त मात्रा में फाइबर पाया जाता है। यह पाचन तंत्र में अच्छे बैक्टीरिया के उत्पादन को बढ़ा देता हैं, जिस वजह से आपका खाना सही से पचता है और जरुरी पोषक तत्व पूरी तरह शरीर में लग पाते हैं। एक स्वस्थ पाचन क्रिया (digestion) के लिए इसे अपने ब्रेकफास्ट मील में शामिल करें।

यह ऊर्जा शक्ति को भी लंबे समय तक बनाये रखता है। इसमें मौजूदा अमीनो एसिड, मैक्रोन्यूट्रिएंट्स, लिपिड और कार्बोहाइड्रेट शरीर में मेटाबॉलिज्म को बढ़ाने का काम करते हैं। जिस वजह से शरीर ऊर्जा का सही इस्तेमाल कर पता है।

diabetes friendly
ब्लड शुगर लेवल को नियंत्रित रखें। चित्र शटरस्टॉक।

डायबिटीज के मरीज भी कर सकते है क्विनोआ का सेवन

डायबिटीज (diabetes) में क्विनोवा का सेवन आपके लिए फायदेमंद हो सकता है। यह ग्लूकोज के स्तर और लिपिड प्रोफाइल के प्रभाव को कम कर देता हैं। इसके नियमित सेवन से डायबिटीज के मरीज अपने शरीर में इंसुलिन की सक्रियता को बढ़ाकर ब्लड शुगर लेवल को कम कर सकते हैं। इसके साथ ही क्विनोआ में मौजूद फाइबर और प्रोटीन ब्लड शुगर लेवल को नियंत्रित रखते हैं।

यह भी पढ़ें : क्या आपका पारा हमेशा चढ़ा रहता है? तो कारण जानकर इन 4 टिप्स से करें अपने गुस्से को कंट्रोल

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