know mustard aka sarson patta can help control blood sugar level. जानें सरसों का पत्ता ब्लड शुगर लेवल कंट्रोल रखता है।

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डायबिटीज़ के मरीज़ के लिए सबसे बड़ी समस्या अपने लिए आहार के चुनाव की होती है। ज्यादातर फ़ूड ब्लड शुगर लेवल बढाने वाले होते हैं। उनका ग्लाइसेमिक इंडेक्स अधिक होता है। इसलिए कम ग्लाइसेमिक लोड वाले आहार का चुनाव उनकी पहली प्राथमिकता होती है। सर्दी का मौसम आ चुका है। इस मौसम में विशेष रूप से सरसों का साग खाया जाता है। सरसों के पत्ते में बहुत कम ग्लाइसेमिक इंडेक्स होता है। यही कारण है कि सरसों का पत्ता मधुमेह के लिए आदर्श आहार है।


क्या कहती है रिसर्च (Mustard leaves for diabetes)

सरसों का साग या पत्ता मधुमेह के साथ-साथ हार्ट हेल्थ और वजन घटाने के लिए भी अच्छा है। सरसों के पत्ते में कैलोरी और वसा बहुत कम होती है। ब्रिटेन में भी डायबिटीज के रोगियों की बढती हुई संख्या को दखते हुए यहां भी डायबिटीज फ़ूड पर खूब रिसर्च हो रहे हैं।यहां के कार्डिफ मेट्रोपॉलिटन यूनिवर्सिटी के डॉ. रूथ फेयरचाइल्ड ने डायबिटीज फ़ूड पर एक स्टडी की। इसमें पाया गया कि प्री-डायबिटिक रोगी यदि सरसों के पत्ते या एक चम्मच साबुत सरसों का सेवन करें , तो यह ब्लड शुगर, कोलेस्ट्रॉल लेवल को कम करने में मदद कर सकता है।

ब्लड शुगर, कोलेस्ट्रॉल लेवल में गिरावट ( decrease blood sugar level and cholesterol level)

अध्ययन में भाग लेने वाले प्रतिभागियों ने 12 सप्ताह तक लगातार सरसों के पत्ते का सेवन किया। सभी प्रतिभागी 40 से 70 वर्ष के बीच थे। वे अधिक वजन वाले भी थे। 86% प्रतिभागियों ने अपने ब्लड शुगर, कोलेस्ट्रॉल लेवल में उल्लेखनीय गिरावट देखी।

शोधार्थी डॉ. रूथ फेयरचाइल्ड के अनुसार, डायबिटीज के मरीज इस संबंध में सावधानी बरतें कि यदि मधुमेह के मरीज किसी भी प्रकार की निर्धारित दवा ले रहे हैं, तो लेते रहें। साथ में सरसों के साग या पत्ते का भी सेवन करें।

बीटा कैरोटीन कम करता है ब्लड शुगर लेवल 

सरसों के साग में बीटा कैरोटीन जैसे कई स्वास्थ्य-वर्धक एंटीऑक्सिडेंट होते हैं। यह मधुमेह के जोखिम वाले कारकों को कम कर सकते हैं। साग कई विटामिन बी का भी एक बड़ा स्रोत है, जिसमें थायमिन (बी 1) नियासिन (बी 3) और पाइरिडोक्सिन (बी 6) शामिल हैं। इनके अलावा इसमें विटामिन के भी मौजूद होता है, जो ब्लड शुगर लेवल को कम करता है।

पबमेड सेंट्रल में शामिल एक शोध आलेख में क्लिनिकल ​​परीक्षण को शामिल किया गया। वैज्ञानिकों ने पाया कि सरसों के पत्ते का अर्क टाइप 2 डायबिटीज वाले प्रतिभागियों में ब्लड शुगर लेवल को कम करने में प्रभावी था। इससे यह निष्कर्ष निकाला गया कि सरसों का पत्ता ब्लड शुगर लेवल कम करने वाली दवाओं के प्रभाव को बढ़ा सकता है, लेकिन मरीज दवा लेना बंद नहीं कर सकता है।

एंटीऑक्सीडेंट से भरपूर होते हैं सरसों के पत्ते 

असल में सरसों और सरसों के पत्ते में सिनिग्रीन पाया जाता है। इसके कारण सरसों का तीखा स्वाद है। यह एंटीऑक्सीडेंट है, जो किसी भी प्रकार के इन्फ्लेमेशन को घटा देता है। मधुमेह सूजन पैदा कर शरीर के अंगों को जबरदस्त नुकसान पहुंचाता है। इसके कारण ऑक्सीडेटिव तनाव होता है। मधुमेह किसी भी प्रकार की ऑक्सीडेटिव प्रक्रियाओं को प्रोत्साहित करके सूजन को बढ़ा देता है।

Poi ka saag iron aur vitamin ka khajana hai
सरसों के पत्ते में सिनिग्रीन पाया जाता है, जो किसी भी प्रकार के इन्फ्लेमेशन को घटा देता है। चित्र: शटरस्टॉक

जानिए डायबिटीज के लिए कैसे करना है सरसों के पत्तो का सेवन (How to add mustard leaf in diet to control diabetes)

डायबिटीज के रोगी यदि सरसों पत्ते का साग खाना चाहते हैं, तो उसमें तेल-मसाले का प्रयोग नहीं के बराबर करें। इन विधियों को आप आजमा सकती हैं।

1 उबालकर खाएं सरसों पत्ते का साग

सरसों के पत्ते को अच्छी तरह धोकर काट लें। सरसों के पत्ते से पानी निकलता है। इसलिए इन्हें बहुत कम पानी में नमक डाल कर लो फ्लेम पर उबाल लें।

इन्हें मिक्सी में 1 हरी मिर्च और 3-4 कलियां लहसुन डालकर पीस लें।

पैन में 1 टी स्पून सरसों तेल गर्म कर सरसों और हींग चटका लें।

पिसे साग डालकर मिला लें। फ्लेम ऑफ़ कर लें।

साग तैयार है।

banaen kulfa saag
डायबिटीज फ़ूड के लिए उबालकर भी खा सकती हैं सरसों के पत्तों को । चित्र : शटरस्टॉक

2 सरसों के पत्ते भूनकर

सरसों के पत्ते को धोकर बारीक काट लें।

एक बारीक प्याज काट लें।

पैन में 1 टी स्पून तेल गर्म कर राई या जीरा डाल दें।


हींग, प्याज और नमक डाल कर हल्का भुनें ।

फिर इसमें सरसों पत्ते डालकर भून लें।

चाहें, तो इसमें एक चम्मच भुना बेसन भी डाल सकती हैं।

किसी भी दाल या पकती हुई सब्जी में भी कुछ पत्ते सरसों के डाल सकती हैं। यह भी फायदेमंद होगा।

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

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