know 5 healthy and tasty spinach recipes prepared in a few minutes and its benefits. जानें जल्दी तैयार होने वाली पालक की 5 हेल्दी रेसिपीज।

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स्वस्थ खानपान से ही विटामिन, कैल्शियम और मिनरल की कमी दूर होती है। इससे ही शरीर स्वस्थ होता है। स्वास्थ्य समस्याएं दूर रहती हैं। शरीर में आयरन की कमी हो, पाचन तंत्र की समस्या या फिर हाई ब्लड प्रेशर की समस्या या फिर बढा हुआ कोलेस्ट्रॉल। हर समस्या के लिए डॉक्टर से पालक खाने की सलाह मिलती है। बारिश को छोडकर हर मौसम में पालक खाया जा सकता है। यही वजह है कि देश के ज्यादातर हिस्सों में मनाये जाने वाले पर्व-त्योहार में साग बनाने का विधान है, ताकि खाए गये अन्य गरिष्ठ व्यंजन साग की सहायता से पच जाएं। बनाने में आसान होने के कारण पालक को रसोई में अधिक प्रश्रय दिया जाता है। इसकी हेल्दी और जल्दी बनने वाली रेसिपी के बारे में जानने से पहले आइये जानते हैं पालक के फायदों को।

पालक में मौजूद महत्वपूर्ण पोषक तत्व

 पालक में आयरन, कैल्शियम, विटामिन ए, विटामिन सी और विटामिन के मौजूद होते हैं। मैग्नीशियम, पोटैशियम, सोडियम जैसे जरूरी मिनरल्स भी इसमें भरपूर होते हैं। यदि आप कब्ज या पाचन संबंधी दूसरी समस्या से जूझ रही हैं, तो पालक को आहार में शामिल कर सकती हैं । इसमें मौजूद फाइबर बॉवेल मूवमेंट सही कर डाइजेशन ठीक करने में मदद करता है। इसलिए पालक को सुपरफूड भी कहा जाता है। कैल्शियम की कमी के कारण कमर दर्द, पीठ दर्द कर रहा है, तो पालक उसमें भी राहत पहुंचाता है और हड्डियों को मजबूत बनाता है।

हो सकता है नुकसान

यदि संतुलित मात्रा में पालक खा रही हैं, तो इससे बहुत फायदे मिलेंगे। वहीं ज्यादा खाने से शरीर में ऑक्सालिक एसिड अधिक बनने लगता है। इससे किडनी में कैल्शियम ऑक्सालेट जमा होने लगता है। इससे किडनी स्टोन की समस्या हो सकती है।

यहां हैं पालक से झटपट तैयार होने वाली 5 रेसिपी

1 पालक पराठा (Spinach paratha)  

जाड़े के दिनों में ब्रेकफास्ट के तौर पर उत्तर भारत की सबसे अधिक आजमायी जाने वाली रेसिपी है हेल्दी पालक पराठा।

कैसे तैयार करें

पालक को हल्का उबाल लें।

मिक्सी में इसकी प्यूरी तैयार कर लें।

इसमें नमक, आजवाइन, कलौंजी के साथ-साथ लहसुन और हरी मिर्च कूटकर डाल दें।

गेहूं या मिक्स्ड आते के साथ इसे मिलाकर गूंद लें।

गाय के घी के साथ सेंक कर पराठा को दही के साथ खाएं।

 2 पालक रैप (Spinach Wrap)

ऑफिस जाने की जल्दी में हैं, तो ले सकती हैं पालक रैप।  बच्चों को भी यह मजेदार लगेगा।

कैसे तैयार करें

गाजर, शिमला मिर्च, प्याज, लहसुन, हरी मिर्च, टमाटर को बारीक काट लें।

बिना तेल के सभी मिक्सचर को नमक के साथ पैन में डाल दें।

लो फ्लेम पर ढंक कर कुछ देर छोड़ दें।

जब यह पकने लगे, तो पनीर के बहुत छोटे टुकड़े काटकर मिला दें। थोडा चीज भी डाल सकती हैं।

तैयार पालक पराठे पर इस मिश्रण को डालकर रैप कर दें।

खुले नहीं, इसलिए टूथ पिक से टक कर सकती हैं।

paalak wrap
पालक रैप बच्चों की पसंदीदा रेसिपी है चित्र : शटरस्टॉक

3 स्पिनेच ऑमलेट (Spinach Omelette)

पौष्टिक होने के साथ झटपट तैयार भी होता है।

कैसे तैयार करें

अंडे में नमक, हल्दी, मनचाही हर्ब डाल कर फेंट दें।

इसमें बारीक कटा पालक, कतरे हुए लहसुन, अदरक, हरी मिर्च मिला दें।

Healthy Pizza Toppings
पौष्टिक होने के साथ झटपट तैयार भी होता है स्पिनेच ऑमलेट। चित्र : शटरस्टॉक

पैन में तेल लगाकर ऑमलेट बना लें।

4 स्पिनेच सलाद (Spinach Salad)

इसका स्वाद जबर्दस्त होता है और बनाने में काफी आसान

कैसे तैयार करें

पालक को बारीक काट कर सिर्फ 2 मिनट के लिए भून लें।

इसमें उबला हुआ छोले चना, बारीक कटा प्याज, टमाटर, हरी मिर्च, काली मिर्च पाउडर, नमक, नींबू का रस मिला लें।

5 स्पिनेच  राइस (Spinach Rice)

स्पिनेच  राइस को बच्चे भी मन से खायेंगे

कैसे तैयार करें

उबले पालक को, लौंग दालचीनी, अदरक, लहसुन के साथ पीस लें।

पैन में घी गर्म कर जीरा, तेजपत्ता की छौंक लगायें।

इसमें पालक प्यूरी डालें।

धुले चावल और मात्रा के अनुसार पानी डालकर तैयार करें स्पिनेच राइस।

यह भी पढ़ें :तनाव, अवसाद और हेयर फॉल की वजह हो सकती है फोलिक एसिड की कमी, जानिए इसे कैसे दूर करना है 

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