Know how Sabudana kheer is good for your bones health. – जानिए आपकी बोन हेल्थ के लिए कैसे फायदेमंद है साबूदाना खीर की रेसिपी।

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साबूदाने का नाम सुनते ही दिमाग में सफेद रंग के बीज या मोती जैसे खाद्य पदार्थ की तस्वीर सामने आती है। अक्सर उपवास में सामान्य भोजन को त्याग दिया जाता है और इसके स्थान पर साबूदाने के पकवानों का सेवन किया जाता है। व्रत के अलावा भी साबूदाने का इस्तेमाल कई व्यंजनों में किया जाता है। साबूदाने (Tapioca) की खीर और खिचड़ी के बारे में तो सभी वाकिफ ही होंगे। क्या आपको मालूम है कि पकवानों और व्यंजनों के रूप में खाए जाने वाला साबूदाना आपकी सेहत के लिए भी लाभकारी होता है।

क्‍या होता है साबूदाना? 

साबूदाना सफेद मोतियों जैसा खाने का पदार्थ होता है। इसे शकरकंद जैसे नज़र आने वाले और मिट्टी के अंदर उगने वाले कसावा की जड़ से निकाले जाने वाले स्टार्च से बनाया जाता है। पहले तो यह तरल के रूप में होता है। फिर इसे मशीनों की मदद से ठोस मोतियों जैसा छोटे-छोटे दानों का आकर दिया जाता है।

जानिए आपकी  सेहत के लिए कैसे फायदेमंद है साबूदाना 

1. वजन बढ़ाने में कारगर है साबूदाना

यूएसडीए (U.S. Department of Agriculture) के शोध के मुताबिक, साबूदाने के सेवन से वजन को बढ़ाया जा सकता है। साबूदाने में अच्छी मात्रा में कैलोरी और कार्बोहाइड्रेट पाया जाता है। कैलोरी और कार्बोहाइड्रेट दोनों का सेवन करने से वजन बढ़ सकता है। ये दोनों ही शरीर में ऊर्जा को अवशोषित कर फैट को बढ़ाने में सहायता करते हैं।

2. गर्मी से बचाव में साबूदाने का इस्तेमाल

व्यायाम के दौरान हमारा शरीर अतिरिक्त ऊर्जा के रूप में ग्लाइकोजन (चर्बी) का इस्तेमाल करता है। इससे हमारे शरीर में गर्मी का स्तर बढ़ने लगता है।

Menopause ke dauran jab apko bahut zyada garmi lagne lagti hai, tab sabudana apko body heat se aram dilata hai
मेनोपॉज् के दौरान जब आपको बहुत ज्यादा गर्मी लगने लगती है, तब साबूदाना आपको आराम दिला सकता है। चित्र : शटरस्टॉक

ऐसे में साबूदाने का सेवन आपके लिए लाभकारी हो सकता है। इसमें पाया जाने वाला कार्बोहाइड्रेट शरीर के मेटाबॉलिज्म स्तर को संतुलित करता है और ग्लूकोज के रूप में ऊर्जा प्रदान करता है, जिससे ग्लाइकोजन की कम खपत होती है। इससे गर्मी को कम करने में मदद मिलती है।

3. हड्डियों के लिए लाभकारी है साबूदाना

अगर आपकी हड्डियां कमजोर हैं, तो साबूदाना आपकी हड्डियों को मजबूत करने में फायदेमंद सिद्ध हो सकता है। यूएसडीए की रिसर्च के मुताबिक, साबूदाने में कैल्शियम और मैग्नीशियम की अच्छी मात्रा पाई जाती है। जहां एक तरफ कैल्शियम आपकी हड्डियों के विकास के साथ ही उन्हें मजबूती प्रदान करता है, वहीं आयरन ऑस्टियोपोरोसिस जैसे हड्डियों के विकार को दूर करता है। इसमें मौजूद मैग्नीशियम हड्डियों को टूटने से बचाने और कई परेशानियों से लड़ने के लिए शक्ति प्रदान करता है।

यह भी पढ़े- ड्राई स्कैल्प से लेकर हेयर ग्रोथ तक के लिए कैस्टर ऑयल है फायदेमंद, चलिए जानें इस्तेमाल के तरीके

4. इंस्टेंट एनर्जी देता है साबूदाना 

क्या आप काम करते-करते जल्दी थक जाती हैं और आपको शरीर में ऊर्जा की कमी महसूस होती है। यदि ऐसा है, तो आपको साबूदाने के सेवन की आवश्यकता है। साबूदाना न सिर्फ आपको ऊर्जा प्रदान करता है, बल्कि यह आपको अधिक देर तक काम करने की ताकत भी देता है। इसमें मौजूद प्रोटीन मसल्स को मजबूती प्रदान करता है और थकान होने से रोकता है। इससे आप बिना थके अधिक देर तक काम कर सकती हैं।

5. ब्लड प्रेशर कंट्रोल करता है साबूदाना 

उच्च रक्तचाप की परेशानी काे दूर करने में भी साबूदाना लाभकारी हो सकता है। इसमें पाया जाने वाला फाइबर, पोटेशियम और फास्फोरस आपके बढ़ते हुए ब्लड प्रेशर को कंट्रोल करने में आपकी मदद कर सकता है। इसमें मौजूद फाइबर प्लाज्मा कोलेस्ट्रॉल के स्तर को कम करके हाई ब्लड प्रेशर को नियंत्रित करता है।

जानिए साबूदाना को आहार में शामिल करने के तरीके 

साबूदाने का इस्तेमाल एक सीमित मात्रा में करने से यह स्वाद के साथ-साथ सेहत भी बनाता है। आप इसका सेवन कभी भी कर सकती हैं। तो चलिए जानते हैं कि किन तरीकों से साबूदाने को डाइट में शामिल किया जा सकता है।

aap alag alag wyanjano ke roop me sabudana ko shamil kar sakte hain
आप अलग-अलग व्यंजनों के रूप में साबूदाना को अपने आहार में शामिल कर सकती हैं। चित्र : शटरस्टॉक
  1. साबूदाने की चटपटी खिचड़ी लोकप्रिय है।
  2. आप साबूदाने से वड़े बनाकर स्नैक्स के तौर पर भी अपने सुबह या शाम के नाश्ते में शामिल कर सकती हैं।
  3. साबूदाने के पापड़ भी व्रत में खाया जाने वाला लज़ीज व्यंजन है। आप इसे आलू या दाल के पापड़ से रिप्लेस कर सकती हैं।
  4. महाराष्ट्र में साबूदाने के आटे में मसले हुए आलू, पिसी हुई मूंगफली, हरी मिर्च, धनिया पत्ता, जीरा, नींबू का रस, चीनी और नमक मिलाकर साबूदाना थालीपीठ बनाया जाता है। यह एक लज़ीज व्यंजन है। पर इसका सीमित मात्रा में ही सेवन करना बेहतर होगा।

मीठ में तैयार करते हैं साबूदाने की खीर

चावल और सेवई की खीर तो सभी खाते हैं, क्यों न अब साबूदाना की खीर भी चख ली जाए। इसे बनाना बेहद सरल है और यह खाने में काफी हल्की होती है।

इसके लिए आपको चाहिए

1 कप साबूदाना, 1 लीटर दूध, 1 ½ कप ब्राउन शुगर, 4 इलायची, केसर

इस तरह तैयार करें साबूदाना की खीर 

  1. लगभग 15 मिनट के लिए साबूदाना को पानी में भिगोएं।
  2. साथ ही दूध में ब्राउन शुगर और इलायची डालकर उबालें।
  3. इसके बाद इसमें साबूदाना मिलाएं और लगभग 5 मिनट बाद उसमें 1 कप पानी डालें और साबूदाना फूलने तक पकाएं।
  4. केसर को ¼ कप गर्म दूध में मिलाकर करीब 10 मिनट के लिए रख दें और साबूदाना खीर में डालें।
  5. साबूदाने की स्वादिष्ट खीर तैयार है।

यह भी पढ़े- World Patient Safety Day : मरीज से मिलने जाने से पहले ध्यान में रखें ये 5 सेफ्टी टिप्स

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