Know healthy and tasty recipe of dalia upma.-जानिए दलिया उपमा की हेल्दी और टेस्टी रेसिपी।

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फाइबर और प्रोटीन से भरपूर दलिया आपके सुबह के ब्रेकफास्ट से लेकर रात के डिनर तक का एक हेल्दी विकल्प साबित हो सकता है। वहीं फिटनेस फ्रिक से लेकर डायबिटीज के मरीज तक दलिया सभी के लिए फायदेमंद है। रिसर्चगेट द्वारा दलिया को लेकर प्रकाशित डेटा की माने तो दलिया कैल्शियम, मैग्नीशियम, फास्फोरस, फोलेट, जिंक, पोटेशियम, थायमिन जैसे विभिन्न प्रकार के मिनरल्स और विटामिंस का एक बेहतरीन स्रोत है। यदि आप इसे ब्रेकफास्ट में ले रही हैं तो यह पूरे दिन आपके ऊर्जा के स्तर को बनाए रखेगा साथ ही वेट लॉस डाइट प्लान कर रहे लोग भी इसे अपनी डाइट का हिस्सा बना सकते हैं।

तो दलिया के गुणों को देखते हुए आज हम आपके लिए लेकर आए हैं दलिया उपमा की टेस्टी एवं हेल्दी रेसिपी। तो हेल्थ शॉट्स के साथ बनाएं स्वादिष्ट दलिया उपमा। फटाफट से नोट करें इसकी हेल्दी रेसिपी।

दलिया उपमा (2 लोगो के लिए)

यह दलिया उपमा बनाने के लिए आपको चाहिए

दलिया – 2 कप
अदरक – कस की हुई 1/2 चम्मच
हरि मिर्च – 2 बारीक कटी हुई
जीरा सीड्स – 1/4 चम्मच
सरसो के बीज – 1/4 चमच्च
घी – 3-4 चम्मच
बीन्स – 1/3 कटोरी छोटे-छोटे टुकड़ों में कटी हुई
मटर – 1/3 कटोरी
गाजर – 1 छोटे-छोटे टुकड़ों में कटा हुआ
प्याज – 1 बारीक कटे हुए
अदरक – 1/2 चम्मच बारीक कटी हुई
टमाटर – 1 बारीक कटे हुए
काजू – 7 से 8
बादाम – 7 से 8
कड़ी पत्ता
नमक (स्वादानुसार)
हल्दी – 1/3 छोटा चम्मच

dalia benefits for health
दलीया है एक फायदेमंद विकल्प। चित्र शटरस्टॉक।

इस तरह तैयार करें दलिया उपमा की रेसिपी

सबसे पहले एक कड़ाही को मध्यम आंच पर गर्म होने के लिए चढ़ा दें। फिर उसमें चार चम्मच घी डालें घी गर्म हो जाने पर सरसों के दाने, जीरा, हरी मिर्च, कड़ी पत्ता, काजू और बादाम डाल दें।

इन्हें 1 मिनट तक भूने। अब इसमें प्याज और अदरक डालकर 2 से 3 मिनट तक मध्यम आंच पर भूने।

प्याज के हल्के लाल हो जाने पर इसमें गाजर, टमाटर, मटर और बिन्स डाल दें। फिर इसमें स्वादानुसार नमक और हल्दी डालकर 2 से 3 मिनट तक मध्यम आंच पर भूनें।

अब इनमें हल्का सा पानी डालें और सब्जियों को ढक कर 5 मिनट तक घीमी आंच पर अच्छी तरह पकने दें।

इनमें दलिया डाल दें और उसे धीमी आंच पर 5 मिनट तक भूने।

दूसरे बर्तन में 3 से 4 कप पानी को गैस पर उबलने के लिए रख दें।

अब उबले हुए पानी को तैयार किये गए मिश्रण में डाल दें और इसे ढककर मध्यम आंच पर पकाएं।

जब आपको लगे कि पानी सूखने लगी है, तो चेक करें कि दलिया पूरी तरह पका है या नहीं।

यदि दलिया पक चुका है, तो पानी को तेज आंच करके पूरी तरह सूखा लें और गैस को बंद कर दें।

आपका स्वादिष्ट उपमा बनकर तैयार है। इसे फ्रेश धनिया की पत्तियों से गार्निश करें और गर्मागर्म सर्व करें।

dalia for weight loss
दलिया को अपनी डाइट का हिस्सा बनाएं। चित्र शटरस्टॉक।

अब जानें इस दलिया उपमा रेसिपी के कुछ महत्वपूर्ण फायदे

1. वजन कम करने में मददगार

यदि आप वजन कम करने का सोच रही हैं तो दलिया से बने खाद्य पदार्थों को अपनी डाइट में शामिल कर सकती हैं। रिसर्चगेट द्वारा प्रकाशित एक डेटा के अनुसार इसमें पर्याप्त मात्रा में फाइबर पाया जाता है और यह मेटाबॉलिज्म को बूस्ट करता है जो एक संतुलित वजन बनाए रखने के लिए आवश्यक है। इसके साथ ही यह आपको लंबे समय तक संतुष्ट रखता है और आप ओवरईटिंग नहीं करती।

2. पाचन क्रिया को संतुलित रखे

उपयुक्त अध्ययन के अनुसार दलिया में मौजूद फाइबर पाचन से जुड़ी समस्याएं जैसे की कब्ज और अपच में फायदेमंद होती हैं। इसके साथ ही इसका नियमित सेवन इंटेस्टाइन को साफ रखता है और पाचन शक्ति को बढ़ाता है। खासकर यदि आप कब्ज की समस्या से पीड़ित रहती हैं तो इसे अपनी डाइट में जरूर शामिल करें।

3. स्किन के लिए फायदेमंद

रिसर्चगेट द्वारा प्रकाशित एक डेटा के अनुसार दलिया न केवल आपके शारीरिक स्वास्थ्य को बल्कि आपकी त्वचा की सेहत को भी बनाए रखती है। इसमे एंटी इन्फ्लेमेटरी गुण पाए जाते हैं, जो त्वचा पर होने वाली समस्याएं जैसे की एक्ने, ब्रेकआउट, इत्यादि में फायदेमंद होती हैं।

skin benefits
त्वचा को ग्लोइंग बनाये। चित्र शटरस्टॉक।

4. कोलेस्ट्रोल की समस्या में कारगर है दलिया

दलिया में मौजूद फाइबर शरीर में कोलेस्ट्रोल के बढ़ते स्तर को नियंत्रित रखने में मदद करती है। जिस वजह से दिल से जुड़ी समस्याएं होने की संभावना कम हो जाती है। इसलिए यदि आप कोलेस्ट्रोल और हार्ट की समस्या से पीड़ित हैं, तो दलिया का सेवन आपके लिए एक बेहतर विकल्प हो सकता है।

5. डायबिटीज के मरीज भी कर सकते हैं दलिया का सेवन

रिसर्चगेट की एक स्टडी में सामने आया की दलिया का ग्लाइसेमिक इंडेक्स बहुत कम होता है। ऐसे में इसका सेवन डायबिटीज की समस्या में फायदेमंद हो सकता है। इसके सेवन से ग्लूकोस धीमी गति से ब्लड स्ट्रीम में प्रवेश करता है, जिस वजह से ब्लड शुगर लेवल को मेंटेन रखना आसान हो जाता है।

यह भी पढ़ें : नीम और एलोवेरा से बना यह ग्रीन फेस मास्क बना सकता है आपके बालों को लंबा और घना, जानिए कैसे करना है इस्तेमाल

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