Sprouts chaat recipe and its health benefits in hindi.- यहां है स्प्राउट चाट की रेसिपी और इसके सेहत लाभ।

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स्प्राउट्स यानी अंकुरण किसी भी दाल या बीज के पोषक तत्वों को और ज्यादा बढ़ा देता है। इसलिए अंकुरित चने, दालों और सीड्स को एक हेल्दी ब्रेकफास्ट माना गया है। फिटनेस फ्रीक्स अकसर इसे पोस्ट वर्कआउट मील के रूप में खाना पसंद करते हैं। पर अगर आपको स्प्राउट्स खाना बोरिंग लगता है, तो हमारे पास है स्प्राउट्स चाट की ये हेल्दी (Sprouts chaat recipe) रेसिपी। आइए जानते हैं इसके फायदे और बनाने का तरीका।

यहां है आपके लिए पोषक तत्वों से भरपूर स्प्राउट चाट की रेसिपी

इसे बनाने के लिए आपको चाहिए

अंकुरित काला चना – 1 कप
मूंग दाल अंकुरित – 1 कप
छोटे दाने वाले सोया बीन चंक्स – 1 कप
राजमा – 1 कप (भिगोया हुआ)
हरी मिर्च – 2 (बारीक कटी हुई)
पनीर – 1 कप (चोकोर टुकड़ों में कटा हुआ)
प्याज – 1 कप (पतले टुकड़ों में कटा हुआ)
धनिया की पत्तियां (बारीक कटी हुई)
टमाटर – 1 कप (छोटे टुकड़ों मे कटा हुआ)
नींबू का रस – 4 चम्मच
नमक (स्वादानुसार)
रोस्टेड जीरा पाउडर (स्वादानुसार)
चाट मसाला (स्वादानुसार)

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

इस तरह तैयार करें स्प्राउट्स चाट

अंकुरित काला चना, अंकुरित मूंग दाल, सोया बीन्स चंक्स, राजमा, हरी मिर्च, पनीर, प्याज, धनिया की पत्तियां, टमाटर, नींबू का रस, स्वादानुसार नमक, रोस्टेड जीरा पाउडर और चाट मसाला सभी को एक बाउल में डाल दें।

यदि आप चाहें तो दही या फिर अपनी मनपसंदीदा चटनी को इसमे मिला सकती हैं।

वहीं आप अपने स्वाद के अनुसार इसमे कुछ अन्य हेल्दी इंग्रीडिएंट्स ऐड कर सकती हैं।

यहां जानिए क्यों है स्प्राउट चाट ब्रेकफास्ट का हेल्दी ऑप्शन

1. पाचन क्रिया के लिए फायदेमंद

जब हम किसी भी प्रकार के बीज को अंकुरित कर देते हैं, तो इन्हें पचाना काफी ज्यादा आसान हो जाता है। इसी के साथ इनमें मौजूद पोषक तत्व भी शरीर में पूरी तरह लग पाते हैं। वहीं स्प्राउट्स में एक प्रकार का एंजाइम पाया जाता हैं, जो खाद्य पदार्थों को आसानी से पचाने में आपकी मदद करता है। इसके साथ ही इसमे मौजूदा फाइबर पेट के लिए काफी फायदेमंद हो सकता है।

pachan tantra ke liye faydemand hain
स्प्राउट्स पाचनतंत्र के लिए फायदेमंद हैं। चित्र: शटरस्‍टॉक

2. कोलेस्ट्रॉल लेवल को नियंत्रित रखे

स्प्राउट्स में ओमेगा 3 फैटी एसिड मौजूद होते हैं। इसलिए यह शरीर में गुड कोलेस्ट्रॉल लेवल को बढ़ाता है और बैड कोलेस्ट्रॉल लेवल की मात्रा को नियंत्रित रखने में मदद करता है। जब शरीर में कोलेस्ट्रॉल की मात्रा सही रहती है, तो दिल से जुड़ी बीमारियों की संभावना भी कही हद तक कम हो जाती हैं। इसे अपनी नियमित डाइट का हिस्सा बनाएं।

3. वजन को नियंत्रित रखने में मदद करे

यदि आप वेट लॉस डाइट पर हैं और अपने लिए कुछ हेल्दी फूड ढूंढ रही हैं, तो इस्प्राउट एक बेहतर विकल्प साबित हो सकता है। इसमे कैलरी की बहुत कम मात्रा पाई जाती है। इसके साथ ही इसमें मौजूद फाइबर आपको लंबे समय तक संतुष्ट रखते हैं और बार बार भूख लगने की समस्या को रोकते हैं। वहीं हंगर हार्मोन जिसे घ्रेलिन के नाम से जाना जाता है, स्प्राउट्स का सेवन उसे भी नियंत्रित रखता है।

eye sight
आंखों की रौशनी बढ़ाये। चित्र शटरस्टॉक

4. आंखों की रोशनी बढ़ाए

स्प्राउट्स में पर्याप्त मात्रा में विटामिन ए मौजूद होता है। जो आपके हेल्दी विजन के लिए बहुत जरूरी है। इसी के साथ स्प्राउट्स में मौजूद एंटीऑक्सीडेंट आंखों की पुतलियों को फ्री रेडिकल से प्रोटेक्ट करते हैं। इसे शुरुआत से ही अपने बच्चों की डाइट में शामिल करें क्योंकि यह उन्हें चश्मा लगाने से छुटकारा दिला सकता है।

5. ब्लड सर्कुलेशन को इंप्रूव करे

स्प्राउट्स में पर्याप्त मात्रा में आयरन और कॉपर मौजूद होते हैं जो कि ब्लड सेल्स काउंट को बढ़ाते हैं। साथ ही ब्लड सरकुलेशन को भी बूस्ट करने में मदद करते हैं। यदि आपके शरीर में खून का सप्लाई सही रूप से हो रहा है, तो यह सौंदर्य से लेकर सेहत के लिए यह काफी ज्यादा फायदेमंद होता है।

यह भी पढ़ें : Breast Cancer: भारत में भी बढ़ रहे हैं स्तन कैंसर के मामले, जानिए कैसे करना है इससे बचाव

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