Here are some 4 tips to stay fit and happy during navratri fasting.-जानें नवरात्रि में हमें डाइट, मेंटल हेल्थ और फिटनेस के लिए क्या करना चाहिए।

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नवरात्रि का त्योहार शुरू हो चुका है। हर दिन विशेष पूजा, व्यंजनों और नियमों से ये दिन भी विशेष हो गए हैं। कुछ लोग नवरात्रि पूजा के सातवें दिन से व्रत और उपवास करना शुरू करते हैं। उनका यह उपवास 3 दिनों तक चलता है। दशमी के दिन अन्नाहार लेकर अपना उपवास पूर्ण कर लेते हैं। नवरात्रि में लोग अलग-अलग नियमों का पालन करते हैं। कुछ लोग पहले और आखिरी नवरात्र का व्रत रखते हैं, तो कुछ अंतिम दिनों का। जबकि कुछ लोग इन नौ दिनों का इस्तेमाल लॉन्ग फास्टिंग के लिए करते हैं। तब सेहत के लिहाज से जानिए इस दौरान आपको क्या करना चाहिए और क्या (dos and don’ts of Navratri fasting) नहीं। 

   जब हम उपवास रखते हैं, तो हमारा मन शांत हो जाता है और हम सकारात्मक विचारों से लैस होकर खुद को अधिक फिट पाते हैं। नवरात्रि को भी आप डाइट, मेंटल हेल्थ और फिटनेस में सुधार के लिए इस्तेमाल कर सकती हैं। असल में आपकी सेहत के ये तीनों ही पक्ष डाइट, मेंटल हेल्थ और फिटनेस (Diet, Mental Health and Fitness are interrelated) आपस में बहुत मजबूती से जुड़े हैं। 

 आहार और उपवास के बारे में क्या कहते हैं वैज्ञानिक

हार्वड यूनिवर्सिटी के एक शोध के अनुसार, हम जो भी खाते हैं, उसका प्रभाव सीधे दिमाग पर पड़ता है। खान-पान की गलत आदतों के कारण हमें मोटापा(Obesity), इनसोमनिया (Insomnia), हाई कोलेस्ट्रॉल (High cholesterol), ब्लड प्रेशर (Blood Pressure) यहां तक कि स्ट्रेस (Stress) और डिप्रेशन (Depression) की भी समस्या हो सकती है। 

ऐसे आहार जिसमें फल, नट्स, डेयरी प्रोडक्ट्स या प्लांट बेस्ड फूड्स और नट्स शामिल हों, वे आंत, दिमाग और ओवरऑल फिटनेस तीनों के लिए फायदेमंद हैं। ऐसे भोजन न सिर्फ आंत में गुड बैक्टीरिया को बढ़ाने में समर्थ पाये गए, बल्कि उनमें इन्फ्लेमेशन को कम करने, मूड और ऊर्जा के स्तर को भी प्रभावित करने की क्षमता पाई गई। यह बॉडी वेट को मैनेज करने में समर्थ पाया गया।

 जानिए नवरात्रि व्रत में आपको क्या करना है और क्या नहीं 

1 भूखी रहकर न करें नवरात्रि व्रत (Diet during fasting) 

फिटनेस एक्सपर्ट डॉ. कृतिका अवस्थी बताती हैं, ‘उपवास के दौरान हेल्दी डाइट लेनी चाहिए, ताकि कमजोरी न महसूस हो। डाइट में उन चीजों को शामिल करें, जो शरीर को भरपूर एनर्जी दे सकें। साथ ही फैट भी बर्न हो सके। कभी भी उपवास के नाम पर भूखी न रहें।’

नवरात्रि में शरीर को एनर्जी देने के लिए सुबह का नाश्‍ता पोषक तत्‍वों से भरपूर होना चाहिए। आप इस समय अलग-अलग फ्रूट्स शेक पी सकती हैं। नट्स व मखाने को भी शामिल किया जा सकता है।

दोपहर के खाने में लौकी, पनीर, पालक की कम तेल में भुनी सब्‍जी का सेवन कर सकती हैं। इनके अलावा समक के चावल, कुट्टू के आटे की रोटी, भरपूर सलाद, साबूदाना रेसिपी, रायता भी ले सकती हैं। फलों का जूस भी नवरात्रि के दौरान लिया जा सकता है। रात का खाना हल्का लें। रात में ज्‍यादा एनर्जी की आवश्‍यकता नहीं होती है, इसलिए लो कैलोरी डाइट लेने से शरीर फिट रहता है।

2 मेंटल हेल्थ को दें मजबूती (Mental Health)

जर्नल ऑफ़ एडोलसेंट हेल्थ में प्रकाशित जे एम नागता और कार्तिका पलर की स्टडी रिपोर्ट बताती है कि भोजन सीधे दिमाग को प्रभावित करता है। मेंटल हेल्थ के लिए विटामिन-बी जरूरी होता है। विटामिन-बी की कमी से स्‍ट्रेस और डिप्रेशन पैदा हो सकते हैं। 

उपवास में हम डेयरी प्रोडक्ट, नट्स, साबुत अनाज अधिक लेते हैं। यही वजह है कि उपवास करने पर हमारा मिजाज खुश रहता है। इसलिए उपवास के दौरान विटामिन बी से भरपूर फ़ूड लें।

3 फिटनेस के लिए हर दो घंटें पर कुछ खाएं (Fitness Mantra) 

डॉ. कृतिका अवस्थी बताती हैं कि उपवास के दौरान वजन कंट्रोल करना और खुद को फिट रखना चाहती हैं, तो खुद को कभी भूखा न रखें।

sabudana ke fayde
भूखी नहीं रहें, हर दो घंटे पर खाती रहें। चित्र : शटरस्टॉक

हर दो घंटे पर खाती रहें। अधिक देर तक भूखा रहने पर बाद में आप ज्यादा खा लेती हैं और आपके वजन बढ़ने की सम्भावना बढ़ जाती है। संभव हो तो अपना पोर्शन छोटा रखें।

 4 ध्यान दें डायबिटिक या प्री डायबिटिक मरीज (Diabetic or Pre Diabetic)

 डायबिटिक या प्री डायबिटिक हैं, तो अपने शुगर इन्टेक पर ध्यान दें। जिस फल में शुगर की मात्रा अधिक हो, उन्हें न लें। अगर आपको डॉक्टर ने दवाएं बताईं हैं, तो उपवास के दौरान भी उन्हें न छोड़ें।

diabetic friendly chai
डायबिटिक पेशेंट को डॉक्टर से पूछकर उपवास रखना चाहिए। चित्र: शटरस्टॉक

उपवास रखने से पहले अपने डॉक्टर से जरूर परामर्श लें। प्री डायबिटिक होने पर भी शुगर बॉर्डर लाइन पर रहता है। इसलिए उन्हें भी खाने- पीने में परहेज बरतना चाहिए।

यह भी पढ़ें :- #HeartMatter : जो आपके दिल के करीब हैं, उन्हें दीजिए ये 3 तरह के फूल, हार्ट हेल्थ होगी बेहतर 

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