हम सभी ने कहावत सुनी है, “नाश्ता Breakfast दिन का सबसे महत्वपूर्ण भोजन है।” हालाँकि, इसके बावजूद, हम में से बहुत से लोग अभी भी इसे छोड़ देते हैं, 2021 के सर्वेक्षण में पाया गया कि युवा लोगों में, यह संख्या अभी भी अधिक है। यहां तक कि जो लोग पहली चीज खाते हैं, नाश्ते Breakfast के भोजन के विकल्प हमेशा स्वास्थ्यप्रद नहीं होते हैं। इस लेख में, हम देखेंगे कि नाश्ता क्यों महत्वपूर्ण है और स्वस्थ नाश्ते के लिए कुछ विचार साझा करेंगे जो आपको दिन के लिए तैयार करेंगे।
नाश्ता Breakfast क्यों महत्वपूर्ण है?
जब नाश्ते Breakfast के महत्व की बात आती है, तो शोध मिश्रित (Mixed Research) होता है। कई अध्ययनों से पता चला है कि नियमित रूप से नाश्ता Breakfast करने से कई प्रकार के स्वास्थ्य लाभ होते हैं, जिसमें टाइप 2 मधुमेह और कोरोनरी हृदय रोग जैसी बीमारियों को रोकने में मदद करना शामिल है।
एक सुझाव है कि जो लोग रोजाना नाश्ता Breakfast करते हैं, उनके पोषण और आहार के बारे में चिंतित होने की अधिक संभावना है, जिसका अर्थ है कि उनके वजन अधिक होने की संभावना कम है, जो कई स्वास्थ्य जोखिमों के साथ आता है। हालांकि, अन्य अध्ययनों ने सुझाव दिया है कि वजन प्रबंधन में नाश्ते की सीमित भूमिका होती है।
2018 बिग ब्रेकफास्ट स्टडी से पता चलता है कि अधिकतम स्वास्थ्य लाभ के लिए, हमें अधिक सुबह का भोजन और शाम का छोटा भोजन खाना चाहिए और 2021 की व्यवस्थित समीक्षा से पता चला कि जो लोग नाश्ता नहीं करते थे उनमें उच्च रक्तचाप और उच्च कोलेस्ट्रॉल होने की संभावना अधिक थी और हृदय रोग, मधुमेह और स्ट्रोक का खतरा अधिक थे |
यदि आप नियमित रूप से नाश्ता नहीं करते हैं, तो एक मौका है कि आप प्रमुख पोषक तत्वों से चूक जाएंगे, जिसका अर्थ है कि आपको दिन में बाद में अपने भोजन की योजना बनाते समय अतिरिक्त सावधानी बरतने की आवश्यकता है ताकि आप अपनी जरूरत की हर चीज पैक कर सकें।
भले ही आप नाश्ते के बारे में कैसा महसूस करते हैं, या शोध क्या कहता है, एक बात निश्चित है – अगर आपको भूख लगती है, तो आपको खाना चाहिए। नाश्ता आपके शरीर को ऊर्जा प्रदान करने का एक अवसर है और पौष्टिक रूप से संतुलित नाश्ता आपको आने वाले दिन के लिए तैयार कर सकता है।
एक स्वस्थ नाश्ते Breakfastके लिए सुझाव
यदि आप नाश्ता करना शुरू करना चाहते हैं, तो आप सोच रहे होंगे कि आपको वास्तव में क्या खाना चाहिए? यहाँ सरल, स्वस्थ नाश्ते के विचारों के लिए कुछ सुझाव दिए गए हैं।
अनाज (Cereal)
नाश्ता अनाज कई लोगों के लिए नाश्ते का भोजन है, लेकिन अपना कटोरा भरने से पहले, अपने नाश्ते के अनाज को ध्यान से चुनना सुनिश्चित करें कि इसमें बहुत अधिक चीनी नहीं है, जैसा कि कई लोग करते हैं।
साबुत अनाज गेहूं, चोकर और जई से बने होते हैं और रक्त शर्करा के स्तर को नियंत्रित करने में मदद कर सकते हैं और प्रोटीन ग्रेनोला और अनाज आपको दिन भर की शक्ति में मदद करने के लिए अतिरिक्त प्रोटीन देते हैं। आप एक ऐसा अनाज भी चुनना चाहते हैं जो फाइबर में उच्च और चीनी में कम हो। अतिरिक्त स्वास्थ्य लाभ के लिए कई प्रकार के अनाज भी अतिरिक्त विटामिन और खनिजों के साथ मजबूत होते हैं। इस कारण से, अनाज फोलिक एसिड का विशेष रूप से अच्छा स्रोत हो सकता है, जो गर्भावस्था के दौरान विशेष रूप से महत्वपूर्ण है।
फल (Fruits)
नाश्ते के लिए फल खाना यह सुनिश्चित करने का एक शानदार तरीका है कि आपको दिन में 5 बार भोजन मिले। फल विटामिन से भरे होते हैं, कैलोरी में अपेक्षाकृत कम होते हैं और इसमें केवल प्राकृतिक शर्करा होती है, जिसे आपका शरीर परिष्कृत शर्करा (Refined Sugar) की तुलना में अधिक आसानी से उपयोग कर सकता है। कई फलों, जैसे स्ट्रॉबेरी, ब्लूबेरी और तरबूज में भी एंटीऑक्सिडेंट होते हैं, जो तनाव, उम्र बढ़ने और बीमारी से बचा सकते हैं। एक साधारण, अच्छी तरह से संतुलित नाश्ते के लिए स्वयं फल का आनंद लें या इसे सादे दही में शामिल करें।
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