lentil kale stew recipe for hindi.- डिनर में बनाएं लेंटिल केल रेसिपी। 

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इन दिनों वेट गेन सबसे बड़ी समस्या बन गई है। इसके कारण और भी बहुत सारी स्वास्थ्य समस्याएं हो रही हैं। इसलिए वेट को मेंटेन करना बहुत जरूरी है। भूखे रहना या मील स्किप करना तो स्वास्थ्य के लिए और भी नुकसानदायक है। इसलिए हमें वेट लॉस के हेल्दी तरीकों पर स्विच करना चाहिए। इनमें सबसे जरूरी है लो कैलोरी वाली डाइट। तो आपकी मदद करने के लिए हम ले आए हैं केल लेंटिल स्ट्यू रेसिपी(Kale Lentil stew recipe), जो कैलोरी में बहुत कम और पोषक तत्वों में हाई है। 

वेट लॉस में मददगार लो कैलोरी डाइट केल लेंटिल स्ट्यू 

इंटरमिटेंट फास्टिंग या मील स्किप फास्टिंग इम्यून सिस्टम को कमजोर कर सकता है। इससे कई तरह की बिमारियां बिन बुलाये मेहमान की तरह शरीर पर काबिज हो जाती हैं। इसलिए वेट लॉस जर्नी के दौरान हमें पोषक तत्वों का बहुत ज्यादा ध्यान रखना चाहिए। अपने आहार में न्यूट्रीशन से भरपूर खाद्य पदार्थों को शामिल करना चाहिए। 

लेंटिल यानी साबुत मसूर और केल से तैयार रेसिपी इसका बढ़िया विकल्प हो सकता है। ये दोनों फूड मेटाबॉलिज्म तेज करते हैं, मांसपेशियों को मजबूती देते हैं और वेट लॉस में भी मदद करते हैं। इनकी रेसिपी सीखने से पहले आइए हम इनके फायदे जान लेते हैं। 

 विटामिनों का खजाना है केल 

गहरे हरे रंग की पत्तेदार सब्जी को हम सलाद के रूप में लेना अधिक पसंद करते हैं। पर इसे जब दूसरी सब्जी या फूड के साथ मिलाकर बनाया जाता है, तो यह पौष्टिकता और स्वाद दोनों बढ़ा देता है।

इसमें विटामिन ए, विटामिन सी, विटामिन के, विटामिन बी और फोलेट भी पाया जाता है। इसमें अल्फा-लिनोलेनिक एसिड, ओमेगा-3 फैटी एसिड भी पाया जाता है। इनके अलावा, फॉस्फोरस, पोटैशियम, कैल्शियम और जिंक जैसे मिनरल्स और ल्यूटिन और ज़ेक्सैन्थिन कंपाउंड भी इसमें मौजूद होते हैं। 

kale ki paushtik recipe
केल को बेक कर, उबाल कर या कच्चे सलाद के रूप में खाएं। इसकी हर रेसिपी पौष्टिक होती है। चित्र: शटरस्टॉक

इसमें पानी की अधिक मात्रा होती है। इसलिए यह वेट लॉस फूड के लिए पहली पसंद है। केल न सिर्फ ओबेसिटी कम करता है, बल्कि ब्लड शुगर लेवल और कॉलेस्ट्रॉल लेवल भी मैनेज करता है। विटामिन सी होने के कारण इम्यूनिटी बूस्ट करता है।

सूक्ष्म पोषक तत्व हैं मसूर दाल की खासियत 

डाइटरी फाइबर, प्रोटीन और आयरन से भरपूर होने के कारण यह वेजिटेरियन लोगों की पसंदीदा दाल है। विटामिन सी, विटामिन बी 6, विटामिन बी 2, फोलिक एसिड, पोटैशियम, कैल्शियम, जिंक और मैग्नीशियम भरपूर पाया जाता है। यह ब्लड प्रेशर नियंत्रित करता है। खून की कमी को दूर करता है। स्किन के लिए यह फायदेमंद है।

यहां है वजन घटाने में मददगार केल लेंटिल स्ट्यू रेसिपी (Kale Lentil stew recipe)

इसे बनाना बहुत आसान है। इसे आप कुछ दूसरे काम करते हुए भी पका सकती हैं। तो फिर सबसे पहले हम इसकी सामग्रियों को किचन प्लेटफॉर्म पर जुटा लेते हैं।

इसके लिए आपको चाहिए 

सबसे पहले हम एक बाउल बारीक कटी केल और आधा बाउल साबुत मसूर लेते हैं। मसूर को पानी में भिगो दें, ताकि एक्सट्रा स्टार्च निकल जाए। साथ ही यह मुलायम भी हो जाए।

इस मात्रा के अनुसार, 1 टेबलस्पून सरसों या नारियल तेल, दालचीनी, लौंग, ईलायची, काली मिर्च, कोकोनट मिल्क, नमक, अदरक, लहसुन, हरी मिर्च, करी पत्ता, कटी हुई प्याज,

मिनटों में तैयार करें केल लेंटिल स्ट्यू

1 पैन में सरसों या नारियल तेल को गर्म करें।

2 आंच धीमी कर दें। सभी गर्म मसालों को तेल में डाल दें।

3 हल्का भुनने पर अदरक, लहसुन, हरी मिर्च, करी पत्ता और प्याज डाल दें।

4 सभी को भूनें, लेकिन प्याज को ब्राउन न होने दें।

5 मसूर को अच्छी तरह धो लें। आधे घंटे पानी में रहने के कारण यह मुलायम भी हो जाता है।

lentil »
मसूर और मसूर की दाल शारीरिक कमजोरी को दूर करने में मदद करती है। चित्र: शटरस्टॉक

6 मसूर और केल को डाल दें।

7 कोकोनट मिल्क को भी डाल दें। कुछ लोगों को इसका स्वाद अच्छा नहीं लगता है। इसलिए कोकोनट मिल्क के स्थान पर आप सिर्फ पानी भी डाल सकती हैं। पैन को कवर कर दें। मसूर और केल को पकने दें।

8 लीजिए तैयार है केल लेंटिल स्ट्यू। आप इसे डिनर में भी ले सकती हैं। 

यह भी पढ़ें:-हेल्दी केल को डाइट में शामिल करने के लिए हमारे पास हैं 6 लज़ीज आइडिया, नोट कीजिए रेसिपी 

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