mushroom salad recipe to lose weight.- वेट लॉस के लिए ट्राई करें मशरूम सलाद रेसिपी।

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बढ़ता वजन बहुत सारी समस्याओं का अकेला कारण हो सकता है। गलत खानपान की आदत और खराब लाइफस्टाइल इसे और ज्यादा बढ़ावा दे रहे हैं। व्यस्तता के कारण लोग अपनी फिटनेस पर बिल्कुल भी ध्यान नहीं दे पा रहे। वहीं जंक और फास्ट फूड के ट्रेंड में हेल्दी खाद्य पदार्थों को भी अन हेल्दी तरीके से पकाया और परोसा जा रहा है। जिसका असर आपकी गट हेल्थ पर पड़ता है। कमजोर मेटाबॉलिज़्म पाचन संबंधी समस्याओं के साथ वजन बढ़ाने में भी योगदान करता है। जबकि मशरूम (Mushroom health benefits) एक ऐसा फूड है जो आपके मेटाबॉलिज़्म को बूस्ट कर सकता है। इसे आहार में शामिल करने के लिए हम लाए हैं एक ऐसी हेल्दी (Mushroom salad recipe) रेसिपी।

पोषक आहार और वेट लॉस (Healthy weight loss)

वेट लॉस के दौरान अक्सर लोग जरूरी पोषक तत्वों से चूक जाते हैं। परंतु आपको वेट लॉस करने के लिए मील स्किप करने की नहीं, बल्कि अपने खानपान में हेल्दी चीजों को शामिल करने की जरूरत है। ऐसे में मशरूम आपके लिए एक हेल्दी विकल्प साबित हो सकता है।

हेल्थ शॉट्स ने ईटराइट द न्यूट्रिशन क्लिनिक, मुंबई की नूट्रिशनिस्ट मालविका अठावले से मशरूम के फायदों को लेकर बातचीत की। मशरूम को एक सुपरफूड बताते हुए वे कहती हैं, “हमें अपनी नियमित डाइट में मशरूम को शामिल करना चाहिए। ये वेट लॉस के साथ-साथ हार्ट हेल्थ के लिए भी एक जरूरी आहार है।

mushroom ke fayde
मशरूम आपके स्‍वास्‍थ्‍य के लिए फायदेमंद हैं। चित्र: शटरस्‍टॉक

मालविका कहती हैं कि “मशरूम फ्लुइड का स्टोर हाउस है। मशरूम में बहुत कम मात्रा में कैलोरी पाई जाती हैं। इसके साथ ही यह प्रोटीन, फाइबर और एंटीऑक्सीडेंट का एक अच्छा स्रोत है। मशरूम में मौजूद सेलेनियम शरीर के लिए आवश्यक पोषक तत्वों में से एक है। यह ब्लड प्रेशर के मरीजों के लिए भी हेल्दी है।

इतना ही नहीं इसमें बी विटामिंस जैसे कि विटामिन B2, विटामिन B9, राइबोफ्लेविन, फोलेट, विटामिन B5, पैंटोथैनिक एसिड, विटामिन B3, नियासिन के साथ कैल्शियम और विटामिन डी भी भरपूर मात्रा में पाए जाते हैं। ये सभी पोषक तत्व हड्डियों के लिए फायदेमंद होते हैं।”

अब जानें वेट लॉस में कैसे मददगार हैं मशरूम (Mushroom to lose weight)

मशरूम में कैलोरी की एक सीमित मात्रा पाई जाती है। इसके साथ ही यह प्रोटीन, डाइटरी फाइबर और कई अन्य महत्वपूर्ण पोषक तत्वों का एक बेहतरीन स्रोत होता है।

हाल ही में हुई स्टडी के अनुसार मशरूम आपको लंबे समय तक संतुष्ट रखता है। जिससे आप ओवरईटिंग और बार-बार खाने की क्रेविंग से बचती हैं। जिस वजह से हम अनचाहा फैट नहीं लेते और मोटापे की समस्या नियंत्रित रहती है। यदि आप वेट लॉस प्लान कर रही हैं तो इसे अपनी डाइट में बेफिक्र होकर शामिल कर सकती हैं।

mushroom for weight loss
मशरुम को अपनी डाइट का हिस्सा बनाएं। चित्र शटरस्टॉक।

मशरूम में मौजूद पोषक तत्व ब्लड में ग्लूकोज लेवल को रेगुलेट करने में मदद करते हैं। जिससे बॉडी फैट बर्न करना आसान हो जाता है। जब आप इसे अपनी प्री वर्कआउट डाइट में शामिल करती हैं, तो ये आपके शरीर को एनर्जी प्रदान करता है। जिससे आप ज्यादा सक्रिय रहती हैं और लंबे समय तक वर्कआउट कर पाती हैं। ये आपकी मेंटल हेल्थ के लिए भी एक अच्छा आहार है।

तो फिर चलिए जानते हैं मशरुम सैलेड की हेल्दी रेसिपी (Mushroom salad recipe)

मशरूम को सलाद के रूप में वेट लॉस डाइट में शामिल करना एक सबसे अच्छा तरीका है। सैलेड में मशरूम लेने से इसके सभी न्यूट्रिशन बने रहते हैं, और आपको अन्य महत्वपूर्ण सब्जियों के पोषक तत्व भी प्राप्त होते हैं।

मशरूम सैलेड बनाने के लिए आपको चाहिए

मशरूम
खीरा
टमाटर
पत्ता गोभी
नींबू का रस
ऑलिव ऑयल
एप्पल साइडर विनेगर
नमक (स्वादानुसार)
काली मिर्च (दरदरी पिसी हुई)

weight loss ke liye mushroom recipe
वज़न घटाने के लिए ट्राइ करें मशरूम सलाद की यह आसान सी रेसिपी। चित्र : शटरस्टॉक

इस तरह तैयार करें मशरूम सैलेड

सबसे पहले मशरूम को छोटे-छोटे टुकड़ों में काट लें। अब पैन को माध्यम आंच पर चढ़ाएं और उसमें थोड़ा सा पानी डालें फिर मशरूम डालकर पानी इवेपरेट होने तक चलाती रहें।

इस दौरान खीरा, टमाटर, और पत्ता गोभी को छोटे-छोटे टुकड़ों में काट लें। इसमें स्वादानुसार नमक, विनेगर और ओलिव ऑयल डालकर अच्छी तरह मिला लें।

इधर जब पानी इवेपरेट हो जाए तो मशरूम में हल्का सा नमक स्प्रिंकल करें और इसे तैयार किये गए सलाद के ऊपर अच्छी तरह बिछा दें।

अब इसमें ऊपर से नींबू का रस निचोड़ें और काली मिर्च पाउडर को स्प्रिंकल करके सर्व करें।

यह भी पढ़ें :  क्या आपके घुंघराले बाल भी झाड़ू की तरह दिखने लगे हैं? तो इन 3 हेयर मास्क से दें उन्हें सही पोषण

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