Masala sprouts recipe and its benefits.- मसाला स्प्राउट रेसिपी और इसके सेहत लाभ।

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नाश्ता सुबह का हो या शाम का, ये आपकी क्रेविंग शांत करने के साथ ही आपको एनर्जी भी देता है। यदि आप एनर्जी से भरपूर और हेल्दी रहना चाहते हैं, तो अपनी डाइट पर ध्यान देना महत्पूर्ण है। जब बात हेल्दी डाइट की हो रही है तो क्यों न नाश्ते में कुछ स्वादिष्ट और पौष्टिक तत्वों (Nutrients) से भरपूर बनाया जाए। आपने अंकुरित अनाज (Sprouts) को तो बहुत बार खाया होगा, जोकि बहुत फायदेमंद भी होते हैं। लेकिन आज हम बनाएंगे मसाला स्प्राउट। यह रेसिपी बनने में जितनी आसान है हेल्थ के लिए उससे भी ज्यादा लाभकारी है। तो चलिए जानते हैं मसाला स्प्राउट रेसिपी (Masala sprouts recipe) और इसके फायदे।

क्या होता है स्प्राउट

अंकुरित अनाज (Sprouts) ऐसे बीज होते हैं, जो साबुत अनाज या फलियों को पानी में भिगोने पर निकलते हैं। यह प्रक्रिया कई घंटों तक साबुत अनाज को पानी से भिगोने से शुरू होती है। भीगे हुए बीज उचित तापमान और नमी के संपर्क में आते हैं तो इससे 2 से 3 दिनों में अंकुर निकलने शुरू हो जाते हैं।

corona patient ke liye breakfast
स्प्राउट्स जैसे प्रोटीन युक्त नाश्ते के साथ दिन की शुरुआत करें । चित्र:शटरस्टॉक

आपकी सेहत के लिए हमेशा से फायदेमंद हैं अंकुरित अनाज और दालें

स्प्राउट्स हेल्थ के लिए बहुत लाभकारी होते हैं। इनमें भरपूर मात्रा में विटामिन शामिल होते हैं। इसके साथ ही इसमें फाइबर, फास्फोरस, मैग्नीशियम, प्रोटीन, विटामिन्स, मिनरल्स, मैग्नीशियम और आयरन जैसे गुण भी मौजूद होते हैं जो कई बीमारयों से दूर रखने के साथ वजन भी घटाते हैं।

1. वजन को नियंत्रित रखते हैं

आज के समय में लोग बढ़ते वजन की समस्या से परेशान है। ऐसे में स्प्राउट्स का सेवन एक अच्छा विकल्प है। इससे लम्बे समय तक पेट भरा हुआ महसूस होता है और बार-बार खाने से बचते है जिससे वेट लॉस करने में मदद मिलती है।

2. मधुमेह में फायदेमंद

डायबिटीज के मरीज को अपनी डाइट का ख़ास ख्याल रखने की सलाह दी जाती है। क्योंकि उन्हें कुछ-कुछ समय के बाद भूख लगती है ऐसे में अंकुरित अनाज का सेवन फायदेमंद है। इससे ब्लड शुगर का स्तर भी नियंत्रित रहता है।

यह भी पढ़े- पाचन तंत्र पर भारी पड़ सकता है मल्टीग्रेन आटा, एक्सपर्ट से जानें क्या होना चाहिए इनके सेवन का सही तरीका

3. कैंसर के खतरे को कम करता है

रोजाना अंकुरित अनाज का सेवन कैंसर जैसी घातक बीमारियों से भी बचाता है। इसमें एंटीऑक्सीडेंट्स गुण ट्यूमर के खतरे को भी कम करता है।

4. हेल्दी हार्ट

ब्रेकफास्ट में स्प्राउट्स का सेवन करने से हार्ट भी हेल्दी रहता है। यह ओमेगा3 फैटी एसिड का अच्छा स्रोत माना जाता है। जो ह्रदय के लिए लाभकारी है। इसके साथ ही यह उच्च रक्त चाप के खतरे को कम करने के साथ कोलेस्ट्रॉल के स्तर को भी नियंत्रित रखता है।

heart care karein
दिल हमारे शरीर के सबसे महत्वपूर्ण अंगों में से एक है। चित्र : शटरस्टॉक

अब जानते हैं मसाला स्प्राउट बनाने के लिए आवश्यक सामग्री

  • साबुत मूंग दाल अंकुरित की हुई – 1 कप
  • टमाटर- ½ कप , छोटे टुकड़ों में कटे हुए
  • लाल शिमला मिर्च – ¼ कप, कटी हुई
  • पीली शिमला मिर्च- ¼ कप, कटी हुई
  • कटा हरा धनिया- ¼ कप
  • बारीक कटी हरी मिर्च- 1 छोटा चम्मच
  • ताजा नारियल- ¼ कप , कद्दूकस किया हुआ
  • फ्रेश नींबू का रस – 1 बड़ा चम्मच
  • भुना जीरा पाउडर- छोटा चम्मच
  • काला नमक- आवश्यकतानुसार
  • सेंधा नमक- आवश्यकतानुसार

टॉपिंग के लिए

  • भुनी हुई मूंगफली – एक चौथाई कप
  • थोड़ी सी धनिया पत्ती और नींबू के टुकड़े

इस तरह तैयार करें मसाला स्प्राउट्स

  • सबसे पहले एक बड़ा बाउल लें।
  • अब इसमें स्प्राउट्स और सभी सब्जियां डालें।
  • अच्छे से मिलाते हुए इस मिश्रण में सभी मसाले भी डाल दें।
  • जब सारे मसाले मिल जाएं तब इसमें नींबू का रस और धनिया मिलाएं।
  • आपका मसाला स्प्राउट्स तैयार है। इसे एक प्लेट में निकालें और इस पर मूंगफली, हरा धनिया और नींबू के टुकड़ों के साथ सर्व करें।

यह भी पढ़े- क्या दही बढ़ा देता है कफ और जुकाम की समस्या? एक्सपर्ट से जानते हैं दही के बारे में कुछ जरूरी फैक्ट्स

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