know these eating habits of Japanese women for weight loss. वजन घटाने के लिए जानें और आजमाएं जापानी औरतों के इन नुस्खों को।

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कुछ महिलाएं अपने बढ़े हुए वजन के लिए अपने बोन स्ट्रक्चर को दोष देती हैं, तो कुछ जीन को जिम्मेदार मानती हैं। हमारे आसपास ऐसी तमाम स्त्रियां हैं, जिनके पास मोटापे को लेकर कई बहाने हैं। जबकि हमारा खाने-पीने का तरीका कुछ ऐसा है, जो वजन बढ़ाने में मददगार है। पोषण पर हुए शोध बताते हैं कि अगर जापानी स्त्रियों की ईटिंग हैबिट्स को आजमाया जाए, तो वजन बढऩे (japanese eating habits to lose weight) को रोका जा सकता है।

1 बासी खाने से करें परहेज (don’t eat stale food like Japanese women)

‘जैपनीज वुमन डॉन्ट गेट ओल्ड एंड फैट..’ की सह-लेखिका नेओमी मोरियामा अपनी किताब में लिखती हैं कि जापानी महिलाएं पैक्ड फूड या फ्रिज में रखे खाने को कभी तवज्जो नहीं देती हैं। चाहे वह व्यंजन कितना भी लजीज क्यों न हो। जब भी उन्हें भूख लगती है, वे ताजे बने हुए भोजन को प्राथमिकता देती हैं।

इसके उलट भारत में अमेरिका और ब्रिटेन की नकल पर प्रीजर्व्ड फूड और फ्रिज में रखे भोजन को खाने का चलन इन दिनों बड़ी तेजी से बढ़ा है। पब्लिक हेल्थ न्यूट्रीशन जर्नल में जापानी औरतों पर हुई स्टडी के निष्कर्ष बताते हैं, ‘ बासी खाने में टॉक्सिन की मात्रा बढ़ जाती है। उसे खाने के बाद भारीपन महसूस होता है। इससे ओबेसिटी, हेपेटाइटिस, कॉन्सिटपेशन, स्किन प्रॉब्लम तो आम है।

दरअसल, पके भोजन में एक समय बाद न्यूट्रिशनल वैल्यू घटने लगती है। भोजन में मौजूद कई एंजाइम्स और विटामिंस डिग्रेड हो कर पॉयजनस हो जाते हैं। वहीं फ्रोजन मीट में सॉल्ट के अत्यधिक प्रयोग से हमें ब्लड प्रेशर जैसी समस्या भी हो जाती है। अक्सर स्त्रियां बची हुई दाल या सब्जी को फ्रिज में रख लेती हैं और उन्हें दूसरे-तीसरे दिन गर्म कर सर्व करती हैं। स्टडी बताती है कि कुछ हार्मफुल बैक्टीरिया कम तापमान में भी ग्रो कर जाते हैं और भोजन को खराब कर देते हैं।

2 पोर्शन पावर (portion power for weight loss)

ज्यादातर भारतीय महिलाएं काम-काज निपटाकर एक बड़ी थाली में बहुत सारे व्यंजन परोसकर खाती हैं। उनकी एक बाइट तीन बाइट के बराबर होती है। भोजन लेने के बाद उनकी अक्सर शिकायत होती है-आज मैंने ज्यादा खा लिया। ओह मेरे पेट पर से चर्बी कैसे हटेगी?

अगर हम जापानी स्त्रियों की भोजन की थाली के बारे में जानें, तो बिना सराहे नहीं रह सकते हैं। वर्ष 2004 में पब्लिक हेल्थ नुट्रीशन जर्नल में जापानी और हवाई की महिलाओं की ईटिंग हैबिट पर स्टडी प्रकाशित हुई। इसके अनुसार, जापानी महिलाएं हमेशा भोजन को छोटी प्लेट में परोसती हैं। अगर कई प्रकार के व्यंजन हैं, तो छोटी-छोटी कटोरियों में उन्हें सजाती हैं।

इस तरह वे सभी लजीज व्यंजन का स्वाद भी ले लेती हैं और मात्रा भी अधिक नहीं हो पाती है। अगर वे बर्गर जैसे हाई कैलोरी फूड का जायका लेना चाहती हैं, तो उसके मिनिएचर को वे प्राथमिकता देती हैं। है न मजेदार आइडिया हाई कैलोरी फूड से बचने का।

पोषण विशेषज्ञ डॉ. एस हिनोहारा के अनुसार, वजन बढऩे की समस्या से परेशान एशियाई महिलाओं को ‘हाफ प्लेट रूल’ अपनाना चाहिए। अपनी प्लेट के आधे भाग में सलाद और हरी सब्जियां रखें। आधी प्लेट में में वे चपातियां, दाल, लो फैट डेयरी प्रोडक्ट, अंडे का सफेद भाग या मछली परोसें।

3 आंखों से खाएं (eat with an eye)

अक्सर हम अपनी प्लेट में दाल, चावल, रोटी, सब्जी, सलाद और कुछ मिठाई सामान की तरह रख लेते हैं। और जल्दी-जल्दी खाने की रस्म पूरी कर लेते हैं। इसके उलट जापानी स्त्रियां चाहे दूसरे काम जल्दी निपटा लें, लेकिन खाने के लिए वक्त जरूर निकालती हैं।

लेखिका मोरियामा कहती हैं कि जापानी स्त्रियां घर पर भोजन पकाने के दौरान खूब एक्सपेरिमेंट करती हैं। रेस्टोरेंट की बजाय वे घर के खाने को प्राथमिकता देती हैं। वे लजीज व्यंजन बनाने में भी लो कैलोरी फूड को तवज्जो देती हैं। भोजन को वे इस अंदाज में सजाती हैं कि खाने से पहले आप जी-भर कर उसे देखना चाहें!

wazan ghtaane ke liye low calorie foods
वज़न घटाने के लिए लो कैलोरी फूड लें । चित्र ; शटरस्टॉक

वे सलाद को रोचक और अलग-अलग अंदाज में सजाती हैं। इसका मतलब साफ है कि थाली में परोसा हुआ भोजन आपको आकर्षक लगेगा और आप हर बाइट देख-देख कर खाएंगी। वक्त अधिक लगने पर आप कम खाएंगी, लेकिन आपका मस्तिष्क पेट भर जाने का संकेत देगा। खाने के समय टीवी आप बिल्कुल न देखें। क्योंकि इससे अधिक भोजन लेने की संभावना बनी रहती है।

4 हेल्दी कुकिंग (Healthy cooking)

वर्ष 2005 में नुट्रीशन जर्नल में प्रकाशित रुका शाकमाकी के अध्ययन आलेख बताते हैं कि जापान के लोग वेजिटेरियन फूड्स के क्रेजी होते हैं। अगर आप किसी जापानी महिला से पूछेंगी कि वह किस फूड को पकाना सबसे अधिक पसंद करती हैं, तो उनका जवाब होगा-ग्रीन बींस, गाजर, पालक, प्याज, टमाटर और दूसरी कई जापानी सब्जियों से तैयार व्यंजन।

poshan me bharpoor hain hari sabjiyan
वजन घटाने के लिए भोजन को सही तरीके से पकाना भी जरूरी  है। चित्र: शटरस्टाॅक

नाश्ते में उन्हें कई तरह की सब्जियों के सूप और सलाद लेना खूब भाता है। अगर उन्हें सब्जियों को फ्राई भी करना होता है, तो तेल (केनोला ऑयल) की बहुत थोड़ी मात्रा में वे ऐसा कर लेती हैं। स्टीम्ड सब्जियां खाने को वे अधिक प्राथमिकता देती हैं। रेड मीट को वे बिल्कुल मना करती हैं। इसके बजाय मछलियां (टूना, सार्डीन, मेकेरल)जिनमें ओमेगा 3 फैटी एसिड भरपूर मात्रा में उपलब्ध होते हैं, को वे खूब चाव से खाती हैं।

यह भी पढ़ें :-ये 6 घरेलू उपाय बिना दवा के दिलवा सकते हैं सिर दर्द से तुरंत छुटकारा

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