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Sabziyo se nutrients ki kami ko kaise bachaye?
Agar sahi tarah se khana na banaya jaye toh khane mein se jaroori Vitamins, Minerals aur Protein jaise paushtik tatv  khatm ho jate hain. Jo bhojan hum karte hain, Ise pakaane ya banane ke liye ise ek jaroori process se gujarna padta hain. Lekin iss process mein hame saavdhaan rahna chahiye ki khana banane ya pakaane mein kanhi khane mein se nutrient kam na ho jaye. To aayiye aaj jante hain aise hi kuch tips jinhe apna kar aap bhojan se jaroori nutrinets ko khatm hone se bacha sakte hain. Yeh tips aapke liye bahut hi important hain, kyonki aap jo khana khate hain, usay banate waqt bahut saara jaroori vitamins, minerals aur bhi kai poshak tatv khatm ya kam ho jate hain. To jaroor is post ko pura padhiye.

• Chawal ko pakaane se pahle 3-4 baar dhona chahiye. Agar hum chawal ko pakate  samay jyada paani daalenge toh extra paani hum phenk denge, jisse Chawalo mein mauzood Vitamins khatm ho jayenge. Chawal banate samay chawal mein utna hi paani daale, Jitna chawlo ko pakane ke liye jaroori ho.

• Sabzi ko ubaalte samay bhi dhyaan rakhe ki paani ki matra utna hi daale, Jitna usay ubaalne ke liye jaroori hain. Jyada paani daal kar sabzi ubaalne se extra paani giraane par uske sabhi paushtik tatv oos paani mein behkar  khatm ho jate hain.

• Fridge mein banakar rakhi gyi sabzi aadi ko agar  dobara se garm kiya jata hain toh inki nutrients value kam ho jati hain. Vaise  bhi sabziyo ko paka kar fridge  mein rakhne se sabzi mein mauzood paushtik tatv  kafi matra mein khatm  ho jate hain.

• Sabziyo ko is tarah se chhile aur kaatein, Jisse unki nutrients value kam na ho. Potato aur Apple ko chhilte  waqt dhyaan de ki chhilka itna mota na utare, Jisse jyada matra mein iske poshak tatv chhilko ke saath khatm ho jaye.

• Chokar samet Aate se bani roti mein nutrients jyada hote hain. Bina chokar wali Aate mein poshak tatv  kam hote hain. Is tarah ke aate ka istemal chokar  ke  saath karna chahiye, isse sharir ko extra fiber bhi milta hain.

• Kabhi bhi istemal (bache huye tel/jale huye tel) kiye gye tel ko dobara se khana banane ke liye istemal nahi karna chahiye, kyonki yeh tel hamare health ko nuksaan pahuchata hain.

• Baar-baar khane ko garam karne  se bachna chahiye, kyonki khane ko baar-baar garm karne se Vitamin A aur D kafi matra mein khatm ho jate hain. Jaha tak sambhav  ho  toh khane ko baar-baar  garm  karne se bachna chahiye.

• Daal-Chawal jis paani mein bhigo  kar rakhe, oosi paani mein unko pakaana chahiye.

• Sabziyo ko kaatne se pahle dhona chahiye. Sabzi kaatate  waqt sabziy ko jyada time tak paani mein bhigo kar  nahi rakhna chahiye.

• Jyada waqt tak sabziyo ko pakaane se sabziyo mein se Vitamin C khatm ho jata hain. Taazi sabziyo ko turant khane se usme Vitamin C kam khatm hote hain.

• Sabziyo ke chhilke kam se kam utaarne chahiye. Saag aur Hari pattedaar sabziyo par jyada mitti lagi huyi hoti hain. In patto ko paani se dho kar phir kaate. Jo patte gale huye ya peele ho gye ho unhe alag  kar  de.

• Pressure cooker mein sabziyo ko ubaalne ya bartan  ko dhak-kar ubaalne se paushtik tatv  kam khatm hote hain. Khule bartan mein sabzi pakaane  se sabziyo mein se nutrients  jyada khatm hote hain. Pressure cooker mein  khana pakane se time aur fuel dono ki bachat hoti hain.

• Sabzi ubaalte samay koshish kare ki sabziya chhilke samet ubaale, Jo sabziya aap chhilko ke saath kha sakte hain, unko bhi chhilke samet ubaale.

• Boil ki gyi ya Bhaap ke jariye pakaai gyi sabzi mein poshak tatv sabse zyada hote hain.

• Zinc (Jaste)  ke bartano mein kabhi bhi khana nahi pakana chahiye. Lohe ki kadhai mein pakaya gya khana tasty hone ke saath healthy bhi hota hain, Isliye hari pattedaar sabziyo ko lohe ki kadhai mein hi banaye.

• Jitna possible ho Sabziyo ko jyada dhone, pakaane se bachna chahiye. Kam se kam taaza pakaya gya khana best hota hain.

Khane mein nutrients ki quantity jitni jyada hogi, hamara bhojan jyada paushtik hoga aur  yeh hamari acchi sehat  ke liye bahut hi jaroori hain. Is tarah hum thodi se saavdhaani ya tips  ko follow karke Minerals , Vitamins aur kai jaroori  poshak tatvo ko bhojan se  khatm hone se hum bacha sakte hain. 


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