Here are 5 health benefits of Water chestnut or singhara.- यहां जानिए सिंघाड़ा या वाटर चेस्ट नट के स्वास्थ्य लाभ।

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पानीफल सिंघाड़ा पानी में उगने वाली एक प्रकार की सब्जी है जो सामान्य रूप से सितंबर से लेकर नवंबर दिसंबर के महीने तक मिलती है। वहीं न केवल भारत में बल्कि चाइनीस और यूरोपियन फूड्स को बनाने में भी इसका इस्तेमाल किया जाता है। पानी में होने वाली यह सब्जी कई महत्वपूर्ण पोषक तत्वों का एक बेहतरीन स्रोत है। इसके साथ ही यह विभिन्न प्रकार की स्वास्थ्य समस्याओं में भी फायदेमंद (Water chestnut benefits for health) माना जाता है।

यह एक सीजनल वेजिटेबल है जिस वजह से 12 महीने बाजार में उपलब्ध नहीं होता। इसके लिए लोग इसे सुखाकर आटे के रूप में इस्तेमाल करते हैं। खासकर उपवास में इसके आटे से हलवा और अन्य कई प्रकार के व्यंजन बनाए जाते हैं। तो चलिए जानते हैं आखिर किस तरह पानीफल सिंघाड़ा हमारी सेहत के लिए फायदेमंद होता है।

पहले जानें सिंघाड़ा क्यों है इतना खास

यूएसडीए फूड कंपोजीशन डेटाबेस के अनुसार पानी फल सिंघाड़े में कई महत्वपूर्ण पोषक तत्व मौजूद होते हैं। जो सेहत को बनाए रखने में मदद करता है। जैसे कि फाइबर, प्रोटीन, पोटैशियम, मैंगनीज, कॉपर, विटामिन बी6 और राइबोफ्लेविन। इसके साथ ही नेशनल लाइब्रेरी ऑफ़ मेडिसिन द्वारा पानीफल को लेकर किए गए अध्ययन के अनुसार इसमें एंटीऑक्सीडेंट की पर्याप्त मात्रा पाई जाती है। जो विभिन्न प्रकार की बीमारियों से लड़ने में आपकी मदद करता है। वहीं फाइबर युक्त पानीफल सिंघाड़े का सेवन पाचन क्रिया को संतुलित रखता है और कोलेस्ट्रॉल लेवल से लेकर ब्लड प्रेशर के स्तर को नियंत्रित रखने में मददगार है।

sighade ka aata hai fayda
सिंघाड़े का आटा और सिघाड़ा दोनों है काफी फायदेमंद। चित्र शटरस्टॉक।

क्या हैं पानीफल के नाम से जाने जाने वाले सिंघाड़े के सेहत लाभ

1. पाचन क्रिया के लिए फायदेमंद

पानी फल सिंघाड़ा में पर्याप्त मात्रा में फाइबर मौजूद होता है, जो पाचन क्रिया की सेहत को बनाए रखने में मदद करता है। वहीं फाइबर से युक्त यह फल खाना पचाने में आपके आंतों की मदद करता है। इसके साथ ही फाइबर अधिक पानी सोखता है, जिस वजह से मल को बाहर निकालना आसान हो जाता है।

2. कैंसर के सेल्स को बनने से रोके

नेशनल लाइब्रेरी ऑफ़ मेडिसिन द्वारा पानीफल सिंघाड़े को लेकर प्रकाशित एक अध्ययन के अनुसार इसमें एंटीऑक्सीडेंट फेरूलिक एसिड की पर्याप्त मात्रा पाई जाती है। वहीं रिसर्च के अनुसार फेरूलिक एसिड ब्रेस्ट कैंसर के ग्रोथ को बढ़ने से रोकती हैं।

साथ ही यह थाइरोइड, लंग्स, बोन और स्किन कैंसर सेल्स को बनने नहीं देती। वहीं इसमें मौजूद एंटीऑक्सीडेंट फ्री रेडिकल्स के हानिकारक प्रभाव को कम कर देते हैं। जिस वजह से कैंसर होने की संभावना कई हद तक कम हो जाती है।

weight management
एक हेल्दी वेट मेन्टेन करना है जरुरी। चित्र शटरस्टॉक।

3. वेट लॉस में मदद करे

पानीफल में अधिक मात्रा में पानी मौजूद होता है साथ ही इसमें कैलरी की मात्रा सीमित होती है। वहीं नेशनल लाइब्रेरी ऑफ़ मेडिसिन द्वारा प्रकाशित अध्ययन के अनुसार सिंघाड़े का सेवन आपको लंबे समय तक संतुष्ट रखता है और बार बार भूख नहीं लगने देता।

4. सूजन और दर्द से दिलाये राहत

पानी फल में मौजूद फेनोलिक एंटीऑक्सीडेंट फ्री रेडिकल्स से होने वाले बॉडी डैमेज को रोकता है। इसके साथ ही फ्री रेडिकल्स इन्फ्लेमेशन और दर्द को भी जन्म देता हैं ऐसे में इस फल का सेवन इन सभी समस्याओं से आपको दूर रखता है। पानीफल में पेन रिलीविंग इफेक्ट मौजूद होता हैं, साथ ही यह पेट के अल्सर से लेकर फीवर, स्किन इरिटेशन तक की समस्या से निजात पाने में मददगार हो सकता है।

5. ब्लड शुगर लेवल को नियंत्रित रखे

नेशनल लाइब्रेरी ऑफ़ मेडिसिन द्वारा प्रकाशित अध्ययन के अनुसार पानीफल में फाइबर, मिनरल्स और एंटीऑक्सीडेंट पाए जाते हैं। जो ब्लड शुगर लेवल को नियंत्रित रखते हुए डायबिटीज को मेंटेन रखने में मदद करते हैं। इसलिए यदि आप डायबिटीज से पीड़ित हैं, तो इस फल को अपनी डाइट में शामिल कर सकती है।

wazan ghtaane mein faydemand hain ye fasting foods
वॉटर चेस्टनट को अलग अलग तरीके से अपने डाइट में शामिल कर सकती हैं. चित्र शटरस्टॉक।

यहां हैं सिंघाड़े को अपनी डाइट में शामिल करने के ईजी और हेल्दी तरीके

इसे कच्चा खा सकती हैं ऐसे में इसके सभी पोषक तत्व सीधा शरीर में लगते हैं।

पनिफल को सुखाकर इसका आटा बनाकर हलवा और अन्य तरह-तरह के व्यंजनों को बनाने में इस्तेमाल कर सकती हैं।

पानीफल को उबाल कर, भून कर, ग्रिल कर के और इसका अचार बना कर भी खा सकती हैं।

साथ ही इसेके छिलके को हटाकर इसे छोटे-छोटे टुकड़ों में काटकर आमलेट, सलाद, सूप, और सब्जियों को बनाने में इस्तेमाल कर सकती हैं।

यह भी पढ़ें : तारीफ बहुत काम करती है, आइए जानें आपसी बॉन्डिंग बढ़ाने वाले ऐसे ही 5 टिप्स

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