Healthy snacks recipes to lose weight.- वजन कम करने लिए डिनर की बजाए लें ये 5 हाई फाइबर व्यंजन।

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आप रात में खाना खाने से डरते हैं? क्योंकि आपको ऐसा लगता है कि आपका वजन बढ़ जाएगा। तो आपको शाम को फाइबर से भरपूर स्नैक्स का सेवन करना चाहिए। असल में, हम ऐसा इसलिए कह रहे हैं क्योंकि फाइबर से भरपूर स्नैक्स का सेवन करने से पेट भरा रहता है और आपको बार-बार भूख नहीं लगती है। साथ ही इन स्नैक्स का सेवन करने से आपका हाजमा भी दुरुस्त रहता है और आपको ब्लोटिंग की परेशानी नहीं होगी।

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जानिए वजन कम करने में कैसे मददगार है फाइबर। चित्र शटरस्टॉक।

क्या है फाइबर?

एनसीबीआई (नेशनल सेंटर फॉर बायोटेक्नोलॉजी इनफार्मेशन) पर प्रकाशित मेडलाइन प्लस (medline plus) की रिसर्च के मुताबिक, फाइबर खाद्य पदार्थों में पाया जाने वाला न पचने वाला कार्बोहाइड्रेट होता है। इसे घुलनशीलता के आधार पर दो प्रकार से विभाजित किया जा सकता है। फाइबर युक्त खाद्य पदार्थ में अनाज, फल, सब्जियां और फलियां आदि शामिल हैं ।

शरीर में फाइबर की भूमिका क्या है?

मेडलाइन प्लस के मुताबिक, फाइबर आंतों में भोजन को इकट्ठा करके रखता है। फाइबर युक्त आहार के सेवन से भूख कम लगती है, इसलिए यह वजन को नियंत्रित करने में सहायता कर सकता है। यह पाचन शक्ति को मजबूत करने के साथ-साथ कब्ज जैसी परेशानी को रोकने में भी मददगार हो सकता है।

साथ ही यह डायवर्टिकलोसिस (आंत में सूजन या संक्रमण का होना), मधुमेह और हृदय रोग से बचाने में भी लाभकारी हो सकता है।

फाइबर से भरपूर स्नैक्स

1. ओट्स टिक्की (Oats Tikki)

ओट्स टिक्की, वेट लॉस करने वाले के लिए बेहद लाभदायक स्नैक है। असल में, ओट्स टिक्की के सेवन से पेट भरा रहता है और आपका मेटाबोलिज्म भी सही रहता है। इसके अलावा ये टिक्की खाने में जितनी टेस्टी होता है उतनी ही आसानी से पच भी जाती है। इसलिए शाम के नाश्ते में ये ओट्स टिक्की शामिल करें।

यह भी पढ़े- अपने नवरात्रि के व्रत की शुरुआत करें हेल्दी समक राइस उपमा रेसिपी के साथ

2. क्विन्वा वेज उपमा (Quinoa Veg Upma)

क्विन्वा फाइबर से भरपूर फूड माना जाता है। इसके सेवन से आपको रात में भूख नहीं लगेगी। साथ ही ये आपके पेट का मेटाबोलिक रेट बढ़ाने में सहायक है जो कि वेट लॉस में सहायता कर सकता है। साथ ही इसमें सब्जियों का भी प्रयोग होता है जिसकी वजह से ये पेट के लिए कई प्रकार से लाभकारी है। साथ ही इससे कई विटामिन मिलते हैं, जिससे आपकी सेहत भी सही रहती है।

3. सब्जियों से बना वेज अप्पम (Veg Appam)

सब्जियों से बना वेज अप्पम खाने में जितना टेस्टी होता है उतनी ही सरलता से पच भी जाता है। इसकी खास बात ये है कि इसे खाने के बाद आपको क्रेविंग नहीं होगी और आपको बार-बार भूख भी नहीं लगेगी। इससे आप रात में अधिक हैवी खाना नहीं खाएंगे। पेट भरा रहेगा और आप बेहतर महसूस करेंगे।

appam.jpg
सब्जियों से बना वेज अप्पम सरलता से पच जाता है।। चित्र शटरस्टॉक

4. चिवड़ा स्नैक्स (Chiwda Snacks)

चिवड़ा फाइबर से भरपूर होता है और ये पेट को लंबे वक़्त तक भरा रख सकता है। चिवड़े की खास बात ये है कि ये आसानी से पच जाता है और रफेज से भरपूर होता है। इससे मेटाबोलिक रेट बढ़ता है, वेट लॉस में सहायता मिलती है और आप बेहतर महसूस करते हैं।

5. फ्रूट चार्ट (Fruit Chart)

फ्रूट चार्ट आपके पेट के साथ शरीर के लिए भी लाभकारी है। इसमें विटामिन, फाइबर और कई न्यूट्रिएंट्स होते हैं जो कि आपको स्वस्थ रखने में सहायता करते हैं। फ्रूट चार्ट की एक खास बात यह भी है कि इसका सेवन कभी भी आपको भारी महसूस नहीं कराता, ना ही इससे ब्लोटिंग की परेशानी होती है और इसे खाने के बाद बेहतर महसूस करते हैं।

यह भी पढ़े- सबको सूट नहीं करता नारियल पानी, यहां जानिए इससे होने वाले स्वास्थ्य जोखिम

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