rice increase fat or not, lest check.- चावल खाने से वेट बढ़ता है या नहीं, आइए चेक करते हैं।

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आज की भागदौड़ वाली लाइफस्टाइल में लोगों के खान-पान का प्रभाव ही कहा जाएगा कि लोगों में मोटापे की परेशानी बढ़ती ही जा रही है। मोटापा बहुत सी बीमारियों को साथ लेकर आता है, मोटापा बढ़ जाने के बाद इसे कम करना काफी मुश्किल होता है। मोटापा कम करने के लिए लोग हेल्थ कॉन्शियस हो रहे हैं। लोग इसके लिए कई प्रकार का डाइट प्लान भी फॉलो करते हैं। आजकल ये भी काफी चलन में है कि मोटापा कम करना हो तो सबसे पहले थाली से चावल को हटा देते हैं। पर चावल प्रेमियों के लिए खुशखबरी है। एक नए शोध में यह दावा किया गया है कि अगर हेल्दी तरीके से पकाया जाए, तो चावल (rice increase fat or not) आपका मोटापा नहीं बढ़ाते।

weight-gain-diabetes.jpg
खाने की लत है आपके वजन बढ़ने का मुख्य कारण।चित्र: शटरस्‍टॉक

चावल खाने से ही मोटापा बढ़ता है, ऐसा मानना सही नहीं है। मोटापा बढ़ने की कई दूसरी वजह भी हो सकती हैं। नेशनल लाइब्रेरी ऑफ मेडिसिन की रिपोर्ट बताती है कि चावल से मोटापा नही बढ़ता, क्योंकि इसमें कैलोरी की मात्रा काफी कम होती है। एक कप चावल में भी लगभग उतनी ही कैलोरी होती है, जितनी एक मीडियम साइज की रोटी में होती है।

क्या कहती है रिसर्च

रिचर्च रिपोर्ट में कहा गया है कि एक कप चावल का सेवन अगर बढ़ा भी दिया जाए, तो ग्लोबल ओबेसिटी की दर एक प्रतिशत ही बढ़ सकती है। इसकी वजह यह है कि चावल खाने से चावल में मौजूद पौष्टिक तत्व जैसे फाइबर, न्यूट्रिएंट्स और प्लांट कंपाउंड की वजह से पेट भरा हुआ महसूस होता है और इससे ओवर ईटिंग से बचा जा सकता है, जिससे वजन बढ़ने से बचाने में सहायता मिल सकती है।

यह भी पढ़े- World Vegetarian Day 2022 : शाकाहारी भोजन न सिर्फ आपको स्वस्थ रखता है बल्कि आपकी उम्र भी बढ़ा सकता है

कम होता है चावल में फैट

अकसर ऐसा माना जाता है कि चावल शरीर का फैट बढ़ाते हैं। जबकि इस अध्ययन में सामने आया है कि चावल में फैट भी कम होता है और यह ब्लड ग्लूकोज लेवल को भी नियंत्रित रख सकता है। इससे इंसुलिन सीक्रेशन कम होता है। यह भी वजन नहीं बढ़ने की मुख्य वजह है।

सफेद चावल से ज्यादा फायदेमंद हैं ब्राउन राइस

चावल मुख्यतः दो प्रकार के होते हैं व्हाइट राइस और ब्राउन राइस। न्यूट्रिशन की बात करें, तो करीब 186 ग्राम सफेद पके चावल में 242 किलो कैलोरी होती है, 4.43 ग्राम प्रोटीन, .39 ग्राम फैट, 53.2 ग्राम कार्बोहाइड्रेट और .56 ग्राम फाइबर होता है। इसके अलावा इसमें विटामिन्स और मिनरल्स भी शामिल होते हैं।

brown rice vs white rice
ब्राउन राइस सेहत के लिए बहुत फायदेमंद है। चित्र- शटरस्टॉक।

पके हुए ब्राउन राइस में 248 किलो कैलोरी, 5.54ग्राम प्रोटीन, 2 ग्राम फैट, 51 ग्राम कार्बोहाइड्रेट, 3.2 ग्राम फाइबर, फोलेट, आयरन अन्य विटामिन और मिनरल्स होते हैं।

चावल हाई कार्ब और स्टार्ची फूड है, जो लोग बहुत अधिक चावल खाते हैं उनमें भी वजन बढ़ने के बहुत कम चांसेस होते हैं। हालांकि ब्राउन राइस खाना ज्यादा फायदेमंद है।

वेट लॉस में भी मददगार हैं चावल

चावल का सेवन करने से वजन कम करने में भी सहायता मिल सकती है, लेकिन चावल का प्रकार हेल्दी हो इस बात का ध्यान रखना बेहद आवश्यक है। कम प्रोसेस किए गए चावलों का सेवन लाभकारी हो सकता है।

इसके साथ ही यह भी जरूरी है कि चावल को ठीक तरह से पकाया जाए। उबले और स्टार्च निकाले हुए चावल का सेवन वेट लॉस में भी मददगार साबित होता है। जबकि इन्हें हाई फैट सामग्री के साथ मिलना वजन बढ़ाने का कारक हो सकता है।

यह भी पढ़े- व्रत में कहीं आप भी तो ओवरईटिंग नहीं कर रहीं? फास्टिंग में फैट बर्न करने के लिए याद रखें ये 5 टिप्स

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