know how to add bathua saag in your winter diet.- जानें मिनटों में तैयार होने वाली 7 बथुआ रेसिपी और इसके फायदे।

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साल भर हम तरह- तरह की सब्जियों और साग को अपने आहार में शामिल करते हैं। जाड़े के दिनों में कई तरह के साग हमें प्रकृति देती है। स्वस्थ तरीके से बनाया गया साग न केवल स्वादिष्ट होता है, बल्कि पौष्टिक भी।यह शरीर को न सिर्फ जाड़े के लिए पर्याप्त एनर्जी दे कर शरीर को गर्म रखता है, बल्कि पाचन तंत्र को भी मजबूती देता है। जाड़े के दिनों में बथुआ साग को भी कई रूपों में पकाकर खाया जाता है। यदि आप भी बथुआ साग की पौष्टिकता को भोजन में शामिल करना चाहती हैं, तो इस आलेख में शामिल की गई झटपट तैयार होने वाली रेसिपी (7 bathua leaves recipe) जरूर पढ़ें।


सालों भर मिलने वाले बथुआ में डाइटरी फाइबर और प्रोटीन भरपूर पाया जाता है। इसके अलावा, विटामिन ए, कैल्शियम, पोटैशियम, आयरन, मैग्नीशियम, मैंगनीज, फोस्फोरस, सोडियम, जिंक, थाइमीन, रिबोफ्लेविन, विटामिन बी 6, फोलेट या विटामिन बी 9, विटामिन सी भी पाया जाता है।

यहां हैं बथुआ से मिलने वाले फायदे (Benefits of Bathua) 

1 डायबिटीज के रोगियों के लिए रामबाण (Bathua for Diabetes Patient) 

बथुआ की पत्तियां ब्लड शुगर को कंट्रोल करने में काफी असरकारक हैं। यदि डायबिटीज की दवा के साथ बथुआ की कुछ पत्तियों का रोजाना सेवन किया जाए तो शुगर लेवल कंट्रोल रहता है। यदि आपको डायबिटीज है, तो आयुर्वेदाचार्य इसकी पत्तियों का रस नींबू के रस के साथ लेने की सलाह देते हैं।

2 गट हेल्थ के लिए लाभदायक (Bathua for gut) 

बथुआ में डाइटरी फाइबर बहुत अधिक होता है। इसे आहार में शामिल करने से पाचन क्रिया सही तरीके से होगी। बोवेल मूवमेंट सही होगा। कब्ज और पाइल्स जैसी समस्या से छुटकारा मिलेगा।

3 इम्यून सिस्टम को मजबूत करता है ( immunity booster bathua 

बथुआ ब्लड को पूरीफाइ करता है। इसमें एंटी-इंफ्लेमेटरी और एंटीऑक्सीडेंट गुण होते हैं। इससे पिम्पल, एक्ने की समस्या दूर हो जाती है। स्किन चमकदार हो जाती है। बथुआ बालों के लिए भी फायदेमंद है। विटामिन सी से भरपूर बथुआ इम्यून सिस्टम को मजबूत कर हर मौसमी बीमारी को दूर रखता है।


4 लीवर के लिए लाभदायक (Bathua for liver)

बथुआ टोक्सिंस को बाहर करता है। इससे लीवर की सुरक्षा होती है। बथुआ लिवर में उन एंजाइमों को कम करने में मदद करता है, जो लिवर की क्षति के लिए जिम्मेदार होते हैं।

अब जानिए बथुआ को अपनी विंटर डाइट में शामिल करने की 7 स्वादिष्ट रेसिपीज (White goosefoot aka bathua saag 7 recipes)

यदि पौष्टिक तरीके से बथुआ को आहार में शामिल किया जाये, तो यह शरीर को संपूर्ण पोषण देता है। इसे आहार में कई तरीके से शामिल किया जा सकता है।

1 बथुआ का रायता (Bathua Raita) 

सबसे पहले बथुआ को अच्छी तरह साफ कर लें। अमूमन हरी पत्तेदार सब्जियों में मिट्टी बहुत होती है। इसके बाद इन पत्तियों को उबाल कर मिक्सी में पीस लें। इसमें दही, नमक मिक्स कर लें। इसमें जीरा और गोल मिर्च पाउडर डाल दें।

2 बथुआ दही तड़का (Bathua dahi tadka)

तड़के वाला दही बथुआ बनाने के लिए बथुआ की पत्तियों को उबाल कर मिक्सी में पीस लें। इसमें दही,नमक मिक्स कर लें। इसमें हींग, हरी मिर्च और राई का तड़का लगा लें।

3 बथुआ सब्जी (Bathua Sabji) 

इसके बनाने के लिए बथुआ को अच्छी तरह साफ़ और धोकर उबाल लें। एक पैन में 1 टेबल स्पून सरसों तेल गर्म कर लें।


palak rice ke fayade
पोषक तत्वों से भरपूर बथुआ  की  सब्जी  स्वाद में बेहद मजेदार है । चित्र : शटरस्टॉक

जीरा और हरी मिर्च का तड़का लगाकर प्याज, लहसुन, अदरक और टमाटर भी डाल कर भून लें। इसमें विटामिन बी 12 का स्रोत हरा मटर भी डाल सकती हैं।
भुनने के बाद उबले हुआ बथुआ डाल कर भुनें। इसे बहुत अधिक देर तक नहीं भूनें।

4 बथुआ के पकौड़े (Bathua pakoda) 

साफ किए हुए बथुआ की पत्तियों को उबाल लें। इसमें जरूरत के हिसाब से 1 चम्मच चावल का आटा, 1 चम्मच बेसन और 1 चम्मच गेहूं का आटा भी मिक्स कर लें। बारीक कटी प्याज और हरी मिर्च, कुटा हुआ लहसुन, धनिया की पत्तियां मिक्स कर लें। इसका स्क्वायर बनाकर पैन में पका लें।

5 बथुआ कोफ्ता (Bathua kofta) 

इसके कोफ्ते भी बहुत लजीज बनते हैं। इसके लिए बथुआ की पत्तियों को उबाल लें। इसमें जरूरत के हिसाब से 1 चम्मच चावल का आटा, 1 चम्मच बेसन और 1 चम्मच गेहूं का आटा भी मिक्स कर लें। बारीक कटी प्याज और हरी मिर्च, कुटा हुआ लहसुन, धनिया की पत्तियां मिक्स कर लें। इसका स्क्वायर बना लें। इसे उलट-पुलट कर पैन में पका लें। इसे प्याज लहसुन-टमाटर और 1 टेबलस्पून बेसन, गर्म मसाला पाउडर से तैयार ग्रेवी में डुबो दें।


6 बथुआ भुजिया (Bathua bhujia)

आलू उबाल लें फिर उन्हें कई पीस में काट लें।

Hari sabjiyon se taiyar salad recipe aapke din ki healthy shuruaat hogi.
बथुआ भुजिया रेसिपी  से आपके दिन की हेल्‍दी  टेस्टी शुरूआत होगी।
चित्र: शटरस्‍टॉक

एक पैन में 1 टी स्पून सरसों तेल, हरी मिर्च, हींग, राई का तड़का लगा लें।
इसमें बारीक कटे बथुआ को डाल दें। नमक हल्दी डालकर उबले आलू डाल दें। इसे अच्छी तरह मिलाकर फ्लेम ऑफ़ कर दें।

7 बथुआ पराठा (Bathua Parantha)

जाड़े के दिनों में यह सबसे ज्यादा पसंद किया जाने वाला नाश्ता है। इसके लिए बथुआ की पत्तियां उबाल लें। इसमें गेहूं का आटा, नमक आइजवाइन, हींग मिक्स कर गूंद लें।
इसके गरमागर्म पराठे तैयार कर खा लें।

अंत में

ध्यान रहे कि यदि सुबह बथुआ रेसिपीज तैयार करनी है, तो रात में ही पत्तियों को अच्छी तरह धोकर छननी में डाल दें। सुबह बिना पानी के ही इसमें नमक डाल कर मीडियम फ्लेम पर उबाल लें। इससे पानी को सुखाना या फेंकना नहीं पड़ेगा और बथुआ की पौष्टिकता भी बरकरार रहेगी।

यह भी पढ़ें :- यहां हैं मिनटों में तैयार होने वाली पालक की 5 हेल्दी और टेस्टी रेसिपीज

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