#include diet

विटामिन सी से भरपूर ये फूड्स करें आहार में शामिल, हड्डियां बनेंगी मजबूत

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विटामिन सी (Vitamin C) पानी में घुलनशील विटामिन है, जो कई खाद्य पदार्थों खासतौर पर फलों (Fruits) और सब्जियों (vegetables) में पाया जाता है. यह एक शक्तिशाली एंटीऑक्सिडेंट (Antioxidant) होने के साथ-साथ स्किन के लिए बेहतर होता है. यह हड्डियों, दांतों और आपकी छोटी रक्त वाहिकाओं के लिए भी महत्वपूर्ण है. मानव शरीर विटामिन सी का उत्पादन या इसका भंडारण नहीं कर सकता है इसलिए नियमित रूप से पर्याप्त…

चुकंदर में छुपा है सेहत का राज, डाइट में करे शामिल

चुकंदर को कई तरीको से इस्तेमाल किया जाता है। सलाद में या चुकंदर का जूस या फिर चुकंदर का हलवा किसी भी तरह से हम इसे खाने में शामिल करते है और खाने में शामिल होना भी जरूरी है क्योकि इसके फायदे भी बहुत है चुकंदर में कई ऐसे पौष्टिक तत्व मौजूद हैं। चुकंदर में कैलोरी बहुत कम होती है, लेकिन विटामिन, मिनरल्स जैसे पौष्टिक तत्वों और कई एंटी ऑक्सिडेंट गुणों की प्रचुरता होती है, औषधीय गुणों में भरपूर मात्रा में पाया जाता है। एक चुकंदर रोज खाया जाये तो व्यक्ति को इस मौसम में निरोगी रखने में मदद तो करता ही है। त्वचा में अंदर से ग्लो लाता है।

सर्दी-खांसी, श्वसन तंत्र से मदद :-

चुकंदर में मौजूद एंटी ऑक्सिडेंट तत्व शरीर की रोग-प्रतिरोधक क्षमता बढ़ाने में मदद करते हैं। बेटानिन एंटी ऑक्सिडेंट नामक पिगमेंट या रंग होता है, जोे एंटी इन्फ्लेमेटरी गुणों को बढ़ाता है। इससे सर्दी-खांसी, श्वसन तंत्र संबंधी बीमारियों के उपचार में मदद मिलती है।

सांस की बीमारी में सहायक:-

इस मौसम में एलर्जिक लोगों को सांस लेने में दिक्कत होती है। एंटी ऑक्सिडेंट से भरपूर चुकंदर के नियमित सेवन से उनके शरीर में ऑक्सीकरण की प्रक्रिया सुचारु रूप से चलने लगती है।

पेट से जुड़ी बीमारियों से बचाव:-

चुकंदर में मौजूद बेटेन तत्व आंतों को साफ करता है और पेट से जुड़ी बीमारियों से बचाता है। एक कप चुकंदर में करीब साढे़ तीन ग्राम फाइबर होता है, जो अपच, कब्ज या इरिटेबल बाउर्ल सिंड्रोम, इन्फ्लेमेटरी बाउल डिजीज की समस्या को दूर करने में मदद करता है। सुबह नाश्ते से पहले एक गिलास चुकंदर के जूस में एक चम्मच शहद को मिलाकर पीना चाहिए।चुकंदर का जूस उल्टी, दस्त, पाचन संबंधी गड़बड़ी, जॉण्डिस और हेपेटाइटिस जैसी बीमारी में काफी सहायक होता है। चुकंदर के जूस में एक चम्मच नीबू का रस मिलाकर तरल भोजन के रूप में लेने से लाभ होता है।

विषैले पदार्थ को बहार निकलता है:-

चुकंदर में सोडियम, पोटैशियम, फॉस्फोरस, क्लोरीन और आयोडीन जैसे तत्व पाए जाते हैं। पोटैशियम शरीर को पोषण प्रदान करने में मदद करता है। क्लोरीन लिवर, किडनी और गॉल ब्लैडर से विषैले और एलर्जन तत्वों को बाहर निकालने में मदद करती है। चुकंदर के रस में गाजर और खीरे के जूस को मिलाकर पीना अधिक फायदेमंद साबित होता है।

ब्लड प्रेशर नियंत्रित रहता है:-

इस मौसम में तापमान कम होने से हार्ट आर्टरीज ब्लॉक हो जाती हैं, जिससे ऑक्सीजन, ब्लड और पोषक तत्वों की सप्लाई में रुकावट आती है। ऑक्सीजन की आपूर्ति के लिए हार्ट पर अतिरिक्त दबाव पड़ता है, ब्लड प्रेशर का स्तर बढ़ जाता है और हार्ट अटैक का खतरा रहता है। चुकंदर के जूस में अकार्बनिक कैल्शियम, फोलेट और नाइट्रेट रसायन होता है, जो रक्त में नाइट्रिक ऑक्साइड गैस बनाता है। यह रसायन ब्लड आर्टरीज पर पड़ने वाले दबाव को कम कर ब्लड सर्कुलेशन में सुधार करता है। इससे ब्लड प्रेशर नियंत्रित रहता है और दिल की बीमारी का खतरा कम होता है।

एनीमिया के रोग से बचाव:-

चुकंदर में पर्याप्त मात्रा में आयरन, विटामिन और मिनरल्स होते हैं, जो खून मे हीमोग्लोबिन बढ़ाने और खून साफ करने का काम भी करते हैं। आयरन की अधिकता के कारण यह लाल रक्त कोशिकाओं को सक्रिय और उनकी पुनर्रचना करता है। इसका जूस पीने से एनीमिया के रोगी को काफी आराम मिलता है और उसके शरीर में खून की कमी पूरी हो जाती है। यानी हीमोग्लोबिन बेहतर होता है।

शारीरिक ऊर्जा में सहायक :-

चुकंदर में मौजूद फाइबर शुगर को नियंत्रित करने में सहायक होता है। इसमें अच्छी मात्रा में फाइबर होता है, जो शुगर को नियंत्रित करने में मददगार होता है। इसमें नेचुरल शुगर होता है, जो हमारे लिए फायदेमंद है। यह भोजन को पचाने में सहायक होने के साथ-साथ हमारे शरीर को ऊर्जा भी प्रदान करता है।

स्टेमिना बढ़ाने में मदद:-

चुकंदर का जूस नियमित पीने से व्यायाम करते समय व्यक्ति के स्टेमिना में वृद्धि होती है। खासतौर पर एथलेटिक परफॉर्मेंस को बढ़ाने में मददगार साबित होता है। इस दौरान रक्तचाप स्थिर रहता है और थकान भी कम महसूस होती है। चुकंदर का जूस रक्त वाहिनियों को फैला देता है। इससे शारीरिक सक्रियता के दौरान मांसपेशियों में ऑक्सीजन की आपूर्ति हो जाती है और वह व्यक्ति दूसरों की तुलना में अधिक देर से थकता है।

त्वचा चमकदार बनाने में मदद:-

चुकंदर के नियमित सेवन से त्वचा चमकदार, चिकनी और गुलाबी बनी रहती है। वर्तमान मौसम में एलर्जी की वजह से त्वचा संवेदनशील हो जाती है, जिससे उन पर चकत्ते, खुजली, जलन, एग्जिमा जैसी समस्याओं की आशंका रहती है, लेकिन चुकंदर के सेवन से उसकी आशंका काफी कम हो जाती है।

वजन कम करने में मददगार:-

सर्दियों में पाचन तंत्र में सुधार होने की वजह से लोग अधिक खाते हैं। इससे कई लोग मोटापे के भी शिकार हो जाते हैं। ऐसे में चुकंदर को अपनी डाइट का हिस्सा बनाना फायदेमंद है। इसमें कैलोरी कम होती है, फाइबर, विटामिन, मिनरल, पानी जैसे तत्व अधिक होते हैं। ये तत्व फैट के दुष्प्रभाव से राहत दिलाने में मदद करते हैं। इससे देर तक भूख नहीं लगती और पेट भरे होने का एहसास होता है। इससे व्यक्ति अनावश्यक भोजन से बचता और वजन बढ़ने की आशंका कम होती है।

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