Know how to make tasty and healthy chapati.- टिफिन के लिए बनाएं ये हेल्दी और टेस्टी चपाती।

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चपाती यानी कि रोटी हमारे नियमित डाइट का एक सबसे अहम हिस्सा है। आमतौर पर लोगो के घर में गेहूं के आटे की रोटी बनाई जाती है। इसे ब्रेकफास्ट, लंच और डिनर किसी भी वक्त लिया जा सकता है। सामान्य रूप से गेहूं का आटा काफी हेल्दी होता है। पर बच्चे रोटी को देखते ही मुंह बनाने लगते हैं। पर हम यहां कुछ तरीके बता रहे हैं, जिससे आप अपनी ऑर्डिनेरी चपाती को और ज्यादा हेल्दी और टेस्टी (Healthy stuffed chapati recipes) बना सकती हैं। तो फिर चलिए नोट कीजिए ये हेल्दी और टेस्टी रेसिपी।

कभी कभी आपके बच्चे सामान्य चपाती को खा कर बोर हो जाते हैं और खाने में नखरे दिखाते हैं। ऐसे आप अपनी रोटी में कुछ सब्जियां और सीड्स मिलाकर इसे और भी पोष्टिक बना सकती हैं। यह आपके बच्चों के लंचबॉक्स को हेल्दी बनाएगा, साथ ही इसे घर के बड़ों को भी ब्रेकफास्ट में सर्व कर सकती हैं। तो आज हेल्थ शॉट्स के साथ बनाए पोषक तत्वों से भरपूर स्वादिष्ट चपाती। चलिए फटाफट से नोट कीजिए इसकी रेसिपी।

1 पोषक तत्वों का भंडार है मिक्स्ड सीड्स चपाती

नेशनल लाइब्रेरी ऑफ़ मेडिसिन द्वारा फ्लैक्स सीड्स को लेकर प्रकाशित एक अध्ययन के अनुसार इसमें ओमेगा 3 फैटी एसिड, एंटीऑक्सीडेंट, विटामिन बी, विटामिन ई, मैंगनीज, फाइबर, मैग्नीशियम, पोटेशियम और सेलेनियम की भरपूर मात्रा पाई जाती है। यह सभी पोषक तत्व सेहत के लिए काफी महत्वपूर्ण होते है।

chia seeds
चिया सीड्स एंटीऑक्सीडेंट, ओमेगा 3 फैटी एसिड, फाइबर और मैग्नीशियम का एक अच्छा स्रोत हैं। चित्र शटरस्टॉक।

इतना ही नहीं इस चपाती को बनाने में चिया सीड्स का भी इस्तेमाल किया गया है। जो एंटीऑक्सीडेंट मैग्निशियम फाइबर और ओमेगा 3 फैटी एसिड का एक बेहतरीन स्रोत है। यह दोनों ही सीड्स डायबिटीज, ब्लड प्रेशर से लेकर पाचन से जुड़ी समस्यायों का एक उचित इलाज हैं।

इसे बनाने के लिए आपको चाहिए

गेंहू का आटा – 2 कप
फ्लैक्स सीड्स – 1 कप
चिया सीड्स – 1 कप
ओट्स – 1 कप
नमक (स्वादानुसार)
अजवाइन – 1/2 चम्मच

इस तरह तैयार करें मिक्स्ड सीड्स चपाती

सबसे पहले फ्लैक्स सीड्स, चिया सीड्स और ओट्स को अलग-अलग ब्लेंड कर लें।

अब एक बड़े से बर्तन में गेंहू का आटा, ब्लेंड किए हुए ओट्स, फ्लैक्स सीड्स और चिया सीड्स को एक साथ मिलाएं।

फिर इसमें अजवाइन और नमक मिलाएं और हल्का-हल्का पानी देते हुए इसे एक साथ अच्छी तरह गूंद लें।

अब इसकी छोटी-छोटी लोई बनायें और इसे चपाती के आकार में बेल लें।

दूसरी और माध्यम आंच पर तवा गर्म करें।

फिर चपाती को इस पर रखें और इसे दोनों ओर से लाल होने तक पकाएं। आप चाहें तो इस पर घी लगा सकती हैं।

आपकी हेल्दी और मिक्स सीड्स टेस्टी चपाती बनकर तैयार है। इसे अपनी मनपसंदीदा सब्जी और चटनी के साथ एन्जॉय करें।

mixed veg parathe
वजन घटाने के लिए आजमाएं ये वेट लाॅस फ्रेंडली पराठा रेसिपी। चित्र : शटरकॉक

2 विटामिनों से भरपूर है मिक्स्ड वेजिटेबल चपाती

चपाती को बनाने में इस्तेमाल की गई सब्जी जैसे कि मटर में विटामिन सी, फोलेट और विटामिन बी1 मौजूद होता हैं। पत्ता गोभी और मूली पोटैशियम, सोडियम, प्रोटीन, विटामिन बी, विटामिन डी, कैल्शियम और मैग्नीशियम का एक बेहतरीन स्रोत है। उसके साथ ही गाजर भी विटामिन सी से भरपूर होती है। इसमें मौजूद फाइबर, प्रोटीन, विटामिन ए और एंटीऑक्सीडेंट स्वास्थ्य से जुड़ी कई समस्याओं में फायदेमंद होते हैं।

इसे बनाने के लिए आपको चाहिए

गेंहू का आटा – 4 कप
गाजर – 2 (कस किया हुआ)
मूली – 1 (कस किया हुआ)
मटर – 1/2 कप (ब्लेंड किया हुआ)
पत्तागोभी – 1/2 कप (कस किया हुआ)
अदरक (कस किया हुआ)
नमक (स्वादानुसार)
अजवाइन – 1 चम्मच

इस तरह तैयार करें मिक्स्ड वेज चपाती

सबसे पहले एक बड़ा सा बर्तन लें उसमे सबसे पहले गेहूं का आटा, कद्दूकस की हुई गाजर, मूली, मटर, पत्तागोभी, अदरक, स्वादानुसार नमक और अजवाइन डालकर सभी को अच्छी तरह मिला लें।

अब इसे 10 मिनट तक इसी तरह छोर दें क्युकी सब्जियां पानी छोड़ती हैं।

फिर इसमें आवश्यकता अनुसार पानी मिलाएं और इसे अच्छी तरह गूंद लें।

अब इसकी छोटी-छोटी लोई तैयार करें और इसे चपाती के आकार में बेल लें।

इधर माध्यम आंच पर तबे को गर्म होने के लिए चढ़ा दें।

फिर तवे पर रोटी को रखें और दोनों ओर से लाल होने तक इसे पूरी तरह पकाएं। फिर इसमे घी लगा लें।

आपकी हेल्दी और टेस्टी मिक्स वेज चपाती तैयार है। इसे अपनी मनपसंदीदा सब्जी और चटनी के साथ एन्जॉय करें।

यह भी पढें : गंदे अंडरगारमेंट से लेकर अनसेफ सेक्स तक हो सकते हैं यूटीआई के कारण, एक्सपर्ट बता रहीं हैं बचने के उपाय

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