Navratri diet plan for weight loss – नवरात्रि में वज़न घटाने के लिए डाइट प्लान

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शारदीय नवरात्रि (Shardiya Navratri 2022) का उपवास 26 सितंबर से शुरू हो चुका है और नवमी (Navmi 2022) 4 अक्टूबर को कन्या पूजन के साथ समाप्त होगी। इस त्योहार के दौरान, कई दुर्गा भक्त त्योहार के सभी नौ दिनों के तक व्रत रखते हैं। उत्तर भारत में, ज्यादातर लोग नवरात्रि के दौरान उपवास रखते हैं, जबकि गुजरात में, नवरात्रि के दौरान डांडिया रास (Dandiya Raas) और गरबा (Garba) खेला जाता है। पश्चिम बंगाल में नवरात्रि के दौरान भव्य दुर्गा पंडालों और सिंदूर खेला का रिवाज है।

ऐसे में नवरात्र में यदि आप भी उपवास रखने के बारे में सोच रही हैं, लेकिन आपको अपनी सेहत का भी ख्याल है तो ये लेख आपके लिए है।

आरोग्यवर्ल्ड की न्यूट्रिशन कंसल्टेंट डॉ मेघना पासी के अनुसार ”आध्यात्मिक पहलू के अलावा, यादी उपवास सही तरीके से किया जाए तो कई स्वास्थ्य लाभ प्रदान कर सकता है। यह उच्च कोलेस्ट्रॉल, हृदय रोग, उच्च रक्तचाप जैसी बीमारियों को रोक सकता है। साथ ही, वज़न घटाने और मेंटल हेल्थ को बरकरार रखने में मदद कर सकता है।

तो अगर आप भी किसी तरह की डाइट या वेट लॉस प्लैन फॉलो कर रही हैं, तो हम बता रहे हैं आपके आने वाले दिनों के लिए एक बेहतरीन 5 दिनों का डाइट प्लैन जो आपको पहले हेल्दी रहने में मदद करेगा।

तो चलिये जानते हैं कुछ हेल्दी ब्रेकफास्ट, लंच और डिनर ऑप्शन्स के बारे में

नवरात्रि के दौरान नाश्ते या शाम के स्नैक्स के लिए कुछ हेल्दी ऑप्शन्स

चिया पुडिंग के साथ सीड्स

आप रात को दूध में भिगोकर सुबह चिया सीड्स का सेवन कर सकती हैं। इसमें हल्के शहद और सीड्स भी एड कर सकती हैं। चिया सीड्स काफी हाइड्रेटिंग होते हैं और इनमें फाइबर की अच्छी मात्रा होती है। साथ ही, सीड्स आपको ज़रूरी प्रोटीन प्रदान करेंगे।

chia seeds ke fayde
आप चिया सीड पुडिंग भी ट्राई कर सकती हैं. चित्र : शटरस्टॉक

आलू और मखाने

आप उबले आलू को थोड़े ज़ीरे के साथ देसी घी में फ्राई करके खा सकती हैं। साथ ही, आप इसके साथ ड्राई फ्रूट्स और मखानों को हल्का ड्राई रोस्ट करके खा सकती हैं। यह ब्रेकफास्ट प्रोटीन और कार्ब्स का सही कॉम्बिनेशन है, जो दिन भर आपकी ऊर्जा बनाए रखेगा।

कुट्टू का चीला

आप कुट्टू के आटे के साथ अपने लिए एक चीला भी तैयार कर सकती हैं, जिसे आप दही के साथ खा सकती हैं। चीला भारी भी नहीं होता है और सबसे हेल्दी ऑप्शन है। साथ ही, दही सुबह – सुबह आपके पाचन तंत्र को भी बढ़ावा देगा।

बनाना और पीनट स्मूदी

स्मूदी मूड को रिफ्रेश करने के लिए सबसे सही है। यह आपको सही ऊर्जा प्रदान करती हैं। इसमें मौजूद पीनट्स और केला प्रोटीन और फाइबर के अच्छे स्त्रोत हैं। आप कोई भी फ्रूट के साथ अपने लिए स्मूदी बना सकती हैं। इसे दही के साथ या कोकोनट दूध के साथ बनाया जा सकता है।

नवरात्रि के दौरान कुछ लंच और डिनर ऑप्शन्स

साबुदाना खिचड़ी और दही

साबुदाना हर किसी को पसंद होता है और लंच में खाने के लिए परफेक्ट ऑप्शन है। इसलिए आप अपने लिए साबुदाना खिचड़ी बना सकती हैं। चाहें तो इसमें थोड़ा आलू भी दाल लें और ये वाकई में खीरा रायता या प्लेन दही के साथ बहुत अच्छी लगती है।

sabudana khichdi
साबूदाना खिचड़ी वेट लॉस में मददगार है। चित्र: शटरस्‍टॉक

क्विनोआ खिचड़ी और सलाद

लंच में खिचड़ी से बेहतर ऑप्शन और कुछ नहीं है। यह आपको सही ऊर्जा प्रदान कर सकती है और आपका पेट भी लंबे समय तक भरा हुआ रखेगी। इसमें फाइबर की अच्छी मात्रा होती है और आप इसे अपनी रेगुलर खिचड़ी की तरह ज़ीरे और टमाटर के साथ छौंक सकती हैं। साथ में, आपका पसंदीदा सलाद।

आलू सब्जी और राजगीरा की रोटी

आलू सब्जी और रोटी खाने से आपको नहीं पता चलेगा कि आप व्रत रख रही हैं। इसलिए आप आलू की सब्जी के साथ राजगीरा की रोटी खा सकती हैं। इसमें प्रोटीन होता है और आलू में सही मात्रा में कार्ब्स होते हैं।

उपवास के दौरान भी पॉर्शन कंट्रोल ज़रूरी है। साथ ही, यह भी ध्यान रखें कि आपका कैलोरी इंटेक कम हो और शुगर इंटेक न के बराबर। कोई भी फूड ट्राई करने से पहले आपको अपने डाइटीशियन से बात करनी चाहिए।

यह भी पढ़ें : रेगुलर ज़ीरे वाला दही खाकर बोर हो गई हैं, इस बार नवरात्रि में ट्राई करें गाजर का रायता

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