know salad can help in weight loss.- जानें सलाद कैसे वजन घटाने में मदद करता है।

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वेट लॉस करना सचमुच कठिन काम है। व्यायाम के साथ-साथ शरीर को सही आहार भी मिलना जरूरी है। ऐसा भोजन जो फैट संग्रहीत न करे और वजन घटाने में भी मदद करे। कुल मिलाकर कैलोरी सही मात्रा में बर्न होनी चाहिए, लेकिन शरीर को  प्रोटीन की सही मात्रा भी मिलनी चाहिए, ताकि वीकनेस न हो। वजन घटाने के लिए जरूरी नहीं है कि आप जो खा रही हैं, वह बोरिंग ही हो। यदि आप वेट लॉस की योजना बना रही हैं, तो आपको जरूर अपनी डेली डाइट में सलाद को शामिल करना चाहिए। कई रिसर्च बताते हैं कि सलाद वजन घटाने के साथ शरीर को तंदुरुस्त भी रखता है। आपके लिए हम यहां ले आए हैं सलाद की ऐसी ही खास रेसिपी (Salad recipes to lose weight) जो आपकी वेट लॉस जर्नी की रफ्तार बढ़ा सकती हैं। 

आइए  जानते हैं कि  सलाद किस तरह वजन घटाने में कारगर (How salad benefits in weight loss) है।

1कैलोरी की कम खपत

 वर्ष 2004 में स्टैनफोर्ड यूनिवर्सिटी ने सलाद खाने की हैबिट पर एक स्टडी की थी। इसके आधार पर यह निष्कर्ष निकाला गया कि खाना खाने से पहले जिन लोगों में छोटा पोर्शन सलाद खाने की आदत है, वे लोग 7 % कम कैलोरी ले पाते हैं। जो लोग सलाद का बड़ा पोर्शन ले पाते हैं, वे 12 प्रतिशत कैलरी कम लेते हैं।  दरअसल खाने से पहले सलाद लेने से ओवरईटिंग से हम बच जाते हैं। 

2  सही ढंग से बोवेल मूवमेंट 

सलाद में ज्यादातर सामग्रियां कच्ची होती हैं । इस वजह से शरीर को फाइबर भी खूब मिलता है, इससे  भी सही ढंग से हो पाता है। पेट साफ होने से ब्लोटिंग की समस्या नहीं होती है। पत्तेदार सलाद वजन कम करने की योजना में मदद करता है। यदि सलाद को भोजन लेने से पहले खाया जाता है, तो यह पेट भरा हुआ महसूस कराता है । हम ज्यादा खाने से बच जाते हैं । 

यदि आप सैलेड को ड्रेसिंग करने के लिए  सरसों या ऑलिव ऑयल मिलाती हैं, तो फ्रूट और वेजिटेबल में मौजूद साल्युबल विटामिंस को एब्जॉर्ब करता है। 

3 मेमोरी लॉस नहीं होता

 स्टैनफोर्ड यूनिवर्सिटी की स्टडी बताती है कि  बुजुर्ग यदि सलाद को अपने भोजन में  शामिल करते हैं, तो उनकी मेमोरी मजबूत होती है । कॉग्निटिव डिक्लाइन (cognitive decline)  रेट कम  होता है । 

4 लंबी आयु हो सकती है

 हार्वर्ड हेल्थ स्टडी के अनुसार,  नियमित रूप से सलाद खाने पर आयु लंबी हो सकती है । यदि थोड़ा -थोड़ा दिन भर में पोर्शन    खाया जाए, तो 24 % तक  दिल की बीमारी होने की संभावना घट जाती है ।

यहां है दो टेस्टी लेकिन हेल्दी सलाद रेसिपीज

1 छोले चना  सलाद रेसिपी (Chick peas salad)

 हेल्दी चिक पी या छोले चना या काबुली चना आयरन, प्रोटीन और फॉलिक एसिड से भरपूर होता है। दही, पुदीना और धनिया पत्ती के साथ मिला कर इसका सलाद बनाये और खाएं। इससे विटामिन ए मिलता है। अगर आप वेट लॉस करना चाहती हैं तो यह बैंलेस्ड रेसिपी है। यह लाइट और हेल्दी होता है। 

chickpeas
हार्ट हेल्थ के लिए बढ़िया छोले चना कम कैलोरी होने के कारण वजन घटाने में भी कारगर है। चित्र: शटरस्टॉक

कैसे तैयार करें (Preparation) 

रात भर  2 कप काबुली चना को पानी में भिगो दें। उसे अच्छी तरह उबाल लें। इसमें पुदीना, धनिया की पत्तियां, नमक, काली मिर्च पाउडर मिलाएं। इसमें खाीरा और टमाटर भी बारीक काटकर डाल दें। चाहें तो स्प्रिंग ओनियन भी डाल सकती हैं। कुछ बूंद नींबू का रस अच्छी तरह  मिलाकर  चटपटा  छोला चना सलाद खा  सकती  हैं । 

2 गोभी ब्रोकली सलाद 

इसके लिए आपको चाहिए 

2 कप चॉप की हुई गोभी, 2 कप ब्रेाकली  बारीक  कटी 

1 कप गाजर, 1 कप चॉप्ड सेलेरी 

एक बारीक कटी प्याज , लहसुन की कली-2

broccoli benefits
ब्रोकली एंटी बैक्टीरियल गुणों वाला होता है। चित्र: शटरस्टॉक

1 टेबल स्पून एपल साइडर विनेगर

3 चम्मच ऑलिव ऑयल 

2 टीस्पून इटैलियन सीजनिग, 1 टीस्पूर सॉल्ट

कैसे करें तैयार (Preparation)

फूड प्रोसेसर में सलाद को  अच्छी तरह काट लें। एक छोटे बॉउल में विनेगर और कूटा हुआ 

लहसुन मिला लें। इसमें इटैलियन सीजनिंग और  काली  मिर्च  पाउडर डाल दें। 

फिर सभी सलाद को इसमें मिक्स कर लें। एक घंटे पहले सभी को मिलाकर सर्व करें।

यह भी पढ़ें:-World coconut day: फल, मेवा और बीज तीनों है नारियल, पर इन दो स्थितियों में सोच-समझकर खाएं 

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