know how dry fruits can help to loss weight – जानिए वजन घटाने में ड्राई फ्रूटस कैसे मदद कर सकते हैं।

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स्वाद से भरपूर ड्राई फ्रूट्स यानी सूखे मेवे इम्युनिटी बढ़ाने के साथ शरीर को मजबूत बनाने में मददगार है। नेशनल इंस्टीट्यूट ऑफ हेल्थ के अनुसार ड्राई फ्रूटस का सेवन करने से हमारी विटामिन, मिनरल, और फाइबर की रोज की जरूरतों की पूर्ति हो जाती है। इसके साथ ही ड्राई फ्रूटस में फोलिफेनोल नामक पोषक तत्व भरपूर मात्रा में पाया जाता है। जो ब्लड फ्लो ठीक रखने के साथ आपका पाचन तंत्र मजबूत बनाता है। लेकिन आपके मन में प्रश्न जरूर आता होगा कि क्या ड्राई फ्रूट्स वेट लॉस (Dry fruits to lose weight) में मदद कर सकते हैं? तो जवाब है हां। आइए जानते हैं कैसे।

इस बात को गहनता से समझने के लिए हमनें बात कि न्यूट्रीफाई बाई पूनम डाइट एंड वैलनेस क्लीनिक एंड अकेडमी की डायरेक्टर पूनम दुनेजा से। जिन्होंने हमें ड्राई फ्रूट्स से मिलने वाले फायदों (Dry fruits benefits) के बारें में विस्तार से बताया –

डाइटीशियन पूनम दुनेजा से जाने वेट लॉस में ड्राई फ्रूटस के फायदे

कुछ लोगों का मानना होता है, कि ड्राई फ्रूटस वजन बढ़ाते हैं, इस प्रश्न पर डाइटिशियन पूनम दुनेजा का कहना है कि वजन कंट्रोल करने के लिए ड्राई फ्रूटस एक बेहतरीन स्नैक विकल्प साबित हो सकते हैं। यह आपके मेटाबॉलिज्म को तेज करने में मदद कर सकते हैं और अगर सही मात्रा में लिए जाएं, तो फेट लॉस को तेज कर सकते हैं।

पहले लोग सोचते थे कि नट्स में अनहेल्दी फेट्स होता हैं और ज्यादा कैलोरी होने के कारण हमें वेट लॉस जर्नी में नट्स को अवॉइड करना चाहिए। लेकिन यह आधा-अधूरा सच है। क्योंकि सूखे मेवे स्वस्थ पोषक तत्वों से भरे होते हैं। इसलिए वेट लॉस जर्नी में इनका सेवन करना लाभदायक हो सकता है।

navratri vrat ke liye foods
नियमित रुप से ड्राइ फ्रूट्स का सेवन करना वेट लॉस में मदद कर सकता है। चित्र : शटरकॉक

डाइटिशियन पूनम दुनेजा ने हमें कुछ सुपरफूड के नाम साझा करने के साथ उनके फायदों के बारे में बताया जो इस प्रकार है –

1) बादाम

एक्सपर्ट के अनुसार अगर बादाम को रोजाना मध्यम मात्रा में लिया जाए, तो शरीर को भरपूर मात्रा में प्रोटीन और मोनो अनसैचुरेटेड फैट मिल सकता है। जो हमारे हृदय स्वास्थ्य के लिए लाभदायक है। इसके साथ ही बादाम विटामिन-ई से भरपूर होते हैं, जो एक शक्तिशाली एंटीऑक्सीडेंट है। यह शरीर के खराब कोलेस्ट्रॉल को कम करके ब्लड प्रेशर को कम करने में मदद करता है।

2) पिस्ता

पिस्ता का सेवन करने से पेट में कब्ज की समस्या नहीं होती। यह फाइबर का अच्छा सोर्स है, और पाचन क्रिया में मदद करता है। जिससे हमें लंबे समय तक भरा हुआ महसूस होता हैं।

3) काजू

डाइटीशियन पूनम का कहना है कि काजू मैग्नीशियम से भरपूर होते हैं, इसलिए वजन घटाने के लिए यह एक बहुत अच्छा विकल्प है। मैग्नीशियम कार्बोहाइड्रेट और मेटाबॉलिज्म में सुधार करता है। यह कब्ज से राहत देने के साथ दर्द को कम भी करते हैं।

4) खजूर

खजूर में फाइबर की मात्रा अधिक होती है और दोपहर के भोजन के लिए खजूर एक बढ़िया विकल्प हो सकता है। खजूर विटामिन-बी से भरपूर होता है, जो व्यायाम करते समय आपके स्टेमिना को बढ़ाने में मदद कर सकता है।

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अखरोट मेमोरी बढ़ाने के साथ ही वेट लॉस में भी मददगार है। चित्र: शटरस्‍टॉक

5) अखरोट

अखरोट में ओमेगा-3 फैटी एसिड और अल्फा लिनोलिक एसिड (ALA) होता है, जो वजन घटाने के साथ हमारें हृदय स्वास्थ्य के लिए बहुत अच्छा है। दिन में दो अखरोट खाने से हमारी हर्ट हेल्थ स्वस्थ रहती है और शरीर की सूजन भी कम होती है।

6) ब्राजील नट्स

ब्राजील नट्स सेलेनियम, मैग्नीशियम, फॉस्फोरस और थायमिन से भरपूर होते हैं, जो हार्मोनल संतुलन में सहायता करते हैं। ब्राजील नट्स में एल-आर्जिनिन नामक एक आवश्यक अमीनो एसिड होता है, जो एक वासोडिलेटर (vasodilator) है और व्यायाम करते समय थकान को कम करता है।

7) किशमिश

डाइटीशियन पूनम के अनुसार किशमिश में नमक की मात्रा बहुत कम होती है, जिससे वजन घटाने के लिए यह बहुत अच्छा ऑपशन हो सकता है। इसके साथ ही यह आयोडीन का भी बहुत अच्छा सोर्स है।

8) प्रून्‍स

ये देसी आलूबुखारा का सूखा हुआ रूप है। इनमें फाइबर की भरपूर मात्रा होती हैं, जो आपकी गट हेल्थ को बढ़ावा देते हैं। इसका सेवन करने से पेट में कब्ज की समस्या नहीं होती और आपकी आंत का स्वास्थ्य बेहतर होने के साथ सूजन भी कम होती है।

यह भी पढ़े – त्चचा का पीएच लेवल बनाए रखने के लिए इस्तेमाल करें होममेड नीम एलोवेरा सोप, जानिए कैसे बनाना है

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