Here are pre and post workout meal recipes to lose weight.- वर्कआउट से पहले और बाद में खाएं ये 4 व्यंजन, तुरंत मिलेगी एनर्जी।

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प्री वर्कआउट (Pre workout meal) और पोस्ट वर्कआउट (Post workout meal) मील के बारे में आप सभी जानती होंगी। परंतु क्या आप एक सही वर्कआउट मील ले पा रही हैं? बहुत से लोग बिना जानकारी के कुछ भी खाना शुरु कर देते हैं, जिस वजह से उन्हें वर्कआउट करते समय और करने के बाद काफी ज्यादा परेशानी उठानी पड़ती है। हालांकि, वर्कआउट शुरू करने से पहले शरीर में पर्याप्त ऊर्जा होना जरूरी है। अन्यथा वर्कआउट के दौरान आप ज्यादा देर तक एक्टिव नहीं रह पाएंगी। इसके साथ ही वर्कआउट के बाद भी शरीर को पर्याप्त ऊर्जा की जरूरत होती है। ऐसे में एक सही मील लेना बहुत जरूरी है। आपके लिए आज हम लेकर आए हैं, प्री और पोस्ट वर्कआउट मील की शानदार रेसिपीज (pre and post workout meal for weight loss)।

पोषक तत्वों से भरपूर ये व्यंजन आपको इंस्टेंट एनर्जी प्रदान करेंगे। साथ ही आपके एक्सरसाइज को और ज्यादा इफेक्टिव बनाने में मदद करेंगे। तो फटाफट नोट करें इनकी हेल्दी रेसिपी।

यहां है प्री वर्कआउट स्नैक्स की 2 बेहतरीन रेसिपी

1. केला और बादाम का हलवा (Banana almond halwa)

इसे बनाने में इस्तेमाल की गई सामग्री जैसे केला, ओट्स और बादाम तीनों ही आवश्यक पोषक तत्वों से भरपूर होते हैं। केले में मौजूद कार्ब्स आसानी से डाइजेस्ट हो जाते हैं। साथ ही यह पोटैशियम से भरपूर होता है। वहीं ओट्स भी काफी ज्यादा फायदेमंद होता है और शरीर में ऊर्जा के स्तर को बनाए रखता है।

बादाम में मैग्नीशियम की भरपूर मात्रा पाई जाती है। जो आपके मसल्स हेल्थ को बढ़ावा देता है और एनर्जी प्रोड्यूस करते हुए बॉडी में इलेक्ट्रोलाइट बैलेंस को भी बनाए रखता है।

Banana-almond-halwa
बादाम में मैग्नीशियम की भरपूर मात्रा पाई जाती है। जो आपके मसल्स हेल्थ को बढ़ावा देता है. चित्र शटरस्टॉक।

इसे बनाने के लिए आपको चाहिए

केला – 2 (छोटे-छोटे टुकड़ों में कटे हुए)
ओट्स – 1 कप
चिया सीड्स – 1/2 कप
दूध – 1 कप
बादाम – 6 (छोटे-छोटे टुकड़ों में कटे हुए)
शहद – 1 चम्मच
खजूर – 2 (छोटे-छोटे टुकड़ों में कटे हुए)

इस तरह तैयार करें केला और बादाम का हलवा

स्टेप 1 – सबसे पहले ओट्स और चिया सीड्स को 1/2 कप दूध में डालकर 10 मिनट तक छोड़ दें।
स्टेप 2 – अब दूसरी ओर पैन को मध्यम आंच पर चढ़ाएं और उसमें बचे हुए दूध को डाल दें।
स्टेप 3 – दूध हल्का गर्म हो जाए तो इसमें केला, खजूर और बादाम डालकर अच्छी तरह मिला लें फिर 30 सेकंड तक पकने दें।
स्टेप 4 – अब इसमें ओट्स और चिया सीड्स को दूध के साथ डाल दें और 1 मिनट तक पकाएं। यदि कंसिस्टेंसी को ज्यादा गाढ़ा या पतला करना चाहती हैं, तो इसमें अपने हिसाब से मिल्क ऐड कर सकती हैं।
स्टेप 5 – 1 मिनट बाद गैस बंद करें और इसमें एक चम्मच शहद डालकर मिला लें। अब चिया सीड्स के साथ गार्निश करें और अपने प्री वर्कआउट मील को एन्जॉय करें।

Apple walnut salad
एप्पल बनाना सलाद। चित्र : शटरस्टॉक

2. एप्पल वॉलनट सैलेड (Apple walnut salad)

सेब हो या अखरोट दोनों ही पोषक तत्वों का एक बेहतरीन स्रोत हैं। इसके साथ ही वर्कआउट से पहले यह आपको इंस्टेंट एनर्जी देते हैं। जो आपकी परफॉर्मेंस को काफी ज्यादा एनहेंस करता है। इसके साथ ही ये हार्ट हेल्थ के लिए भी काफी ज्यादा फायदेमंद होते हैं।

इसे बनाने के लिए आपको चाहिए

सेब – 2 (छोटे-छोटे टुकड़ों में कटे हुए)
अखरोट 1/2 कप
शहद 2 चम्मच
दही 1/2 कप
किशमिश 1/2 कप

इस तरह तैयार करें

स्टेप 1 – एक बाउल लें और उसमें छोटे टुकड़ों में कटे सेव, किशमिश और अखरोट को डाल दें।
स्टेप 2 – अब इसमें दही और शहद डालें और इसे अच्छी तरह मिला लें। आपका प्री वर्कआउट स्नैक्स बनकर तैयार है।

अब जानते हैं पोस्ट वर्कआउट स्नैक्स की 2 बेहतरीन रेसिपी

Moong dal chilla
अगर आप वजन कम करना चाह रहीं हैं तो मूंग दाल आपकी सबसे बड़ी सपोर्टर है और मूंग दाल चीला हेल्‍दी ऑप्‍शन।

1. मूंग दाल चीला (Moong dal cheela)

पोषक तत्वों से भरपूर मूंग दाल का चीला एक बेहतरीन पोस्ट वर्कआउट मील बन सकता है। मूंग दाल मसल्स गेन करने में मदद करता है। इसके साथ ही एक्सरसाइज के बाद मूंग दाल से बने व्यंजन का सेवन हार्ट डिजीज, कोलेस्ट्रॉल लेवल और ब्लड शुगर लेवल को नियंत्रित रखने में मदद करता है। वहीं यह डाइजेशन के लिए भी काफी ज्यादा फायदेमंद होता है।

मूंग दाल से बने चीले के ऊपर मशरूम, टोफू जैसी पौष्टिक टॉपिंग्स का इस्तेमाल करें। यह आपके स्वाद के साथ-साथ मूंग दाल के चीले की गुणवत्ता को भी बढ़ा देंगी।

इसे बनाने के लिए आपको चाहिए

मूंग दाल – 2 से 3 कप
हरी मिर्च – 2 (छोटे-छोटे टुकड़ों में कटी हुई)
धनिया की पत्तियां
मशरूम (छोटे-छोटे टुकड़ों में कटा हुआ)
टोफू (छोटे-छोटे टुकड़ों में कटा हुआ)
नमक (स्वादानुसार)
प्याज – 1 (छोटे-छोटे टुकड़ों में कटा हुआ)
अदरक – (एक छोटा टुकड़ा कद्दूकस किया हुआ)
घी

इस तरह तैयार करें

स्टेप 1 – सबसे पहले मूंग दाल को पानी में भिगोकर 4 से 5 घंटों के लिए छोड़ दें।
स्टेप 2 – जब यह फूल जाए तो ब्लेंडर में इसका एक स्मूद पेस्ट तैयार करें। इसकी कंसिस्टेंसी को ज्यादा गाढ़ा न करें।
स्टेप 3 – अब इसमें स्वादानुसार नमक, प्याज, अदरक, धनिया की पत्ती, टोफू और मशरूम डालकर अच्छी तरह मिला लें। यदि कंसिस्टेंसी गाढ़ी लगे तो इसमें थोड़ा पानी मिलाकर बैटर की कंसिस्टेंसी को सही कर लें।
स्टेप 4 – एक नॉन स्टिकी पैन को मध्यम आंच पर चढ़ाएं। अच्छी तरह गर्म होने दें।
स्टेप 5 – अब पैन पर हल्का सा घी लगा लें। इसपर बैटर डालें और चम्मच की मदद से फैलाते हुए गोल शेप दें।
स्टेप 6 – इसे दोनों ओर से ब्राउन होने तक अच्छी तरह पकाएं। आपका मूंग दाल चीला बनकर तैयार है। धनिया या पुदीने की स्वादिष्ट चटनी के साथ इसका लुफ्त उठाएं।

2. क्विनोआ पैन केक (Quinoa pancake)

प्रोटीन से भरपूर क्विनोआ को अपने पोस्ट वर्कआउट मील में शामिल कर सकती हैं। क्विनोआ, ड्राई फ्रूट्स और फ्रूट्स के कॉम्बिनेशन से बना पैन केक आपके टेस्ट बड्स को शांत करने के साथ आपकी सेहत के लिए भी फायदेमंद रहेगा।

ye pancake ek healthy dessert hai
ये पैनकेक एक हेल्दी व्यंजन है। चित्र: शटरस्टॉक

इसे बनाने के लिए आपको चाहिए

क्विनोआ का आटा – 2 कप
शहद – 4 चमच्च
दूध – 2 कप
एक चुटकी नमक
अंडा – 2
ड्राई फ्रूट्स (अखरोट, किशमिश, बादाम, इत्यादि)
फल (सेब, केला, और आपका मनपसंदीदा कोई भी फल)
बेकिंग पाउडर
घी

इन स्टेप्स के साथ तैयार करें

स्टेप 1 – सबसे पहले एक बाउल में किनवा का आटा निकाल लें। अब उसमें एक चुटकी बेकिंग पाउडर और नमक डालकर अच्छी तरह मिला लें।
स्टेप 2 – फिर इसमें अंडा डालें। अंडा डालने के बाद इसे 30 सेकंड तक अच्छी तरह मिलाएं।
स्टेप 3 – अब इसमें धीरे धीरे कर के दूध डालें। ध्यान रहे कि इसकी कंसिस्टेंसी गाढ़ी होनी चाहिए। अब इसमें शहद डालें और 2 से 4 मिनट तक अच्छी तरह मिलाएं।
स्टेप 4 – इसमें अपने मन पसंदीदा ड्राइफ्रूट्स और फल को छोटे-छोटे टुकड़ों में काटकर डाल दें।
स्टेप 5 – एक नॉन स्टिकी पैन को मध्यम आंच पर चढ़ाएं। इसे पूरी तरह गर्म होने दें फिर इस पर हल्का सा घी लगाएं।
स्टेप 6 – अब पैन में तैयार किए गए बैटर को डालें और इसे दोनों ओर से हल्का ब्राउन होने तक अच्छी तरह पकाएं।
स्टेप 7 – आपका क्विनोआ पैन केक बनकर तैयार है। इसके ऊपर चॉकलेट सिरप डालें और इसके स्वाद और पोषण के लुफ्त उठाएं।

यह भी पढ़ें :  क्या आई मेकअप से आंखें कमजोर हो जाती हैं? एक्सपर्ट से जानते हैं इस सवाल का जवाब

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