Know how to cook chicken in a healthy way .- जानिए क्या है चिकन को पकाने का सबसे हेल्दी तरीका।

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चिकन लगभग सभी नॉन वेजिटेरियन को काफी ज्यादा पसंद होता है। स्वाद में स्वादिष्ट होने के साथ ही यह पोषक तत्वों का भी एक बेहतरीन स्रोत है। परंतु इसके फायदे इसे बनाने के तरीके पर निर्भर करते हैं। क्योंकि चिकन को पकाने के कई ऐसे अनहेल्दी तरीके हैं, जिस वजह से इसके असल पोषक तत्व शरीर को नहीं मिल पाते। वहीं कई बार कुकिंग मेथड के कारण चिकन का सेवन सेहत को नुकसान पहुंचा सकता है।

यदि आप चिकन की शौकीन हैं तो सबसे पहले इसे पकाने के सही तरीकों की जानकारी होना जरूरी है। इसलिए आज हम चिकन से जुड़े ऐसे ही कुछ जरूरी फैक्ट्स लेकर आये हैं। जानेंगे इसके स्वास्थ्य लाभ साथ ही जानेंगे इसे कुक करने का सही तरीका।

पोषक तत्वों का एक बेहतरीन स्रोत है चिकन

फ़ूड डेटा सेंट्रल द्वारा चिकन को लेकर प्रकाशित एक डेटा के अनुसार इसमें भरपूर मात्रा में प्रोटीन, नायसिन, सेलेनियम, फास्फोरस, विटामिन B6, विटामिन B12, राइबोफ्लेविन, जिंक, थायमीन, पोटैशियम और कॉपर मौजूद होते हैं। यह सभी पोषक तत्व सेहत के लिए काफी जरूरी हैं।

शरीर मे प्रोटीन की मात्रा टिशू को रिपेयर करती है साथ ही मांसपेशियों को मजबूत बनाये रखती है। इसी के साथ नेशनल लाइब्रेरी ऑफ़ मेडिसिन द्वारा प्रकाशित अध्ययन के अनुसार सेलेनियम इम्यून सिस्टम को संतुलित रखता है साथ ही थायराइड और फर्टिलिटी जैसी समस्याओं में भी फायदेमंद होता है। वहीं उपयुक्त अध्ययन के अनुसार वी विटामिन से युक्त चिकन का सेवन ऊर्जा शक्ति को बनाए रखता है और ब्रेन हेल्थ के लिए भी फायदेमंद होता है।

weight loss me kargar hai suji
लोग अपने वजन को नियंत्रित करने के लिए बहुत से प्रयास करते हैं। चित्र: शटरस्टॉक

सेहत के लिए फायदेमंद है चिकन

1. प्रोटीन का एक अच्छा स्रोत है

पब मेड सेंट्रल के अनुसार चिकन में प्रोटीन की भरपूर मात्रा पाई जाती है। प्रोटीन अमीनो एसिड से बना होता है और यह हमारे मसल्स को बनाने के लिए एक आवश्यक पोषक तत्व है। इसी के साथ एक उचित मात्रा में प्रोटीन का सेवन बोन मिनिरल डेंसिटी को मेंटेन रखता है। ऐसे में चिकन का सेवन आपकी मांसपेशियों को मजबूत बनाता है और हड्डियों की सेहत के लिए भी फायदेमंद होता है। ऐसे में आमतौर पर हड्डियों से जुड़ी समस्याएं नहीं होती।

2. वजन को संतुलित रखे

चिकन में पर्याप्त मात्रा में प्रोटीन मौजूद होता है और इसका सेवन आपको लंबे समय तक संतुष्ट रखता है। जिस वजह से आप ओवरईट नहीं करती और आपका वेट मेंटेन रहता है। वहीं स्वस्थ वजन दिल से जुड़ी समस्याओं से लेकर कोलेस्ट्रॉल और ब्लड प्रेशर को भी संतुलित रखता है।

3. बीमारियों से लड़ने में मदद करे

फ़ूड डेटा सेंट्रल द्वारा चिकन को लेकर प्रकाशित एक डेटा के मुताबिक चिकन में सेलेनियम एंटीऑक्सीडेंट की भरपूर मात्रा मौजूद होती है। यह इन्फ्लेमेटरी डिजीज के साथ ही कार्डियोवैस्कुलर और न्यूरोलॉजिकल समस्याओं में भी फायदेमंद हो सकता है। वहीं इनका सेवन फ्री रेडिकल से होने वाले सेल डैमेज के प्रभाव को कम कर देता है।

High cholesterol apki health ko nuksan pahucha sakta hai
हाई कोलेस्ट्रॉल आपकी सेहत को नुकसान पहुंचा सकता है। चित्र: शटरस्टॉक

4. कोलेस्ट्रॉल के स्तर को मेंटेन रखे

चिकन में विटामिन B3 यानी कि नायसिन की मात्रा मौजूद होती है। जो कार्बोहाइड्रेट को एनर्जी में बदल देती है और शारीरिक स्वास्थ्य को बनाए रखती है। साथ ही यह कोलेस्ट्रॉल लेवल को मेंटेन रखने में मददगार होती है और दिल से जुड़ी बीमारियों की संभावना को कम कर देती है। यह सब पूरी तरह चिकन को बनाने के तरीके और उसे डाइट में शामिल करने के तरीके पर निर्भर करता है।

अब जाने चिकन को पकाने का हेल्दी तरीका

1. स्टीम करें

चिकन को स्टीम करके पकाएं। यह इसे डाइट में शामिल करने का एक हेल्दी विकल्प हो सकता है। चिकन में फ्लेवर ऐड करने के लिए आप उस पर दही, ब्लैक पेपर, नमक और अन्य हेल्दी पदार्थों का इस्तेमाल कर सकती हैं। फिर इसे स्ट्रीमर में डालकर स्टीम करें। यह चिकन को डाइट में शामिल करने का एक हेल्दी तरीका है।

2. पोच्ड चिकन

पोच्ड चिकन को डाइट में शामिल करना एक बेहतर विकल्प हो सकता है। पोच्ड चिकन पूरी तरह हेल्दी होता है और साथ ही इसमें एक अलग सा फ्लेवर आता है। जो इसके स्वाद को भी काफी बेहतरीन बना देता है। इसके लिए आपको पानी बॉईल करना है, फिर उसमें नींबू और लहसुन को डाल दें और उसमें चिकन डालें फिर इसे आधे घंटे तक बॉयल होने दें। इस कुकिंग मेथड से चिकन में नींबू और लहसुन का एक अलग सा फ्लेवर ऐड हो जाएगा। अब आप इसे सलाद के तौर पर या फिर सैंडविच इत्यादि के साथ खा सकती हैं।

protein rich foods chicken
प्रोटीन का एक बेहतरीन स्रोत है चिकन। चित्र शटरस्टॉक।

3. प्रेशर कुकिंग

यदि आपको कम समय में चिकन को पकाना है तो आप प्रेशर कुकिंग मेथड का भी इस्तेमाल कर सकती हैं। यह चिकन में फ्लेवर ऐड करने और इसे अच्छी तरह पकाने में भी मदद करेगा। नेशनल लाइब्रेरी ऑफ़ मेडिसिन द्वारा प्रकाशित अध्ययन के अनुसार किसी भी मीट को प्रेशर कुकिंग मेथड की मदद से पकाने से उसका ऑक्सीडेशन और कोलेस्ट्रॉल कम हो जाता है। क्योंकि ऑक्सिडाइज कोलेस्ट्रॉल दिल से जुड़ी समस्याओं की संभावना को बढ़ा देता है। इसलिए यह तरीका काफी हेल्दी हो सकता है।

इन कुकिंग मेथड को पूरी तरह अवॉयड करें

बार्बेक्यूइंग मेथड
ग्रिल्लिंग मेथड
डीप फ्राइंग
रोस्टिंग
स्मोकिंग
ओपन फ्लेम

यह भी पढ़ें : कैंसर से पहले और बाद में भी मैं गीता गैरोला ही हूं, पढ़िए थर्ड स्टेज पेट के कैंसर को हराने वाली एक विजेता की कहानी

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