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सर्दियों में स्वस्थ रहने के लिए क्या खाना चाहिए

सर्दियों के मौसम में अगर हमारा खाना पीना सही ढंग से ना हो तो सर्दी के मौसम में होने वाली बीमारिया हमारे शरीर को कमज़ोर बना देती है और जल्दी-जल्दी बीमार होने वाली बीमारिया जैसे खांसी, जुकाम और बुखार की शिकायत लगातार बनी रहती है

ज्यादातर हम खुद को सर्दी से बचाने के लिए गर्म कपड़ों का तो इस्‍तेमाल करते हैं, लेकिन सबसे ज़रूरी शरीर को सर्दी से बचाने के लिए अंदरूनी गर्मी की जरूरत होती हैं ये बात हम नज़रअंदाज कर देते है ये अंदरूनी गर्मी हमें कुछ आहार से मिलती है

इन सबके अलावा सर्दियों में त्वचा भी रूखी और बेजान हो जाती है। ऐसे में आपको ऐसे आहार की जरुरत होती है जो आपके शरीर की इम्यूनिटी को भी बढ़ाये ताकि आप सर्दियों में पूरी तरह स्वस्थ रह सके और आपकी त्वचा भी दमकती रहे। इसके लिए आपको कुछ बेहतरीन मौसमी फल और सब्जियों का सेवन करना होगा। क्‍या आप जानते हैं कि आपके शरीर को ठण्ड में अंदर से गर्म रखने के लिए किन किन आहारों की आवशयकता पड़ती है, आइए हम आपको बताते है वे आहार कौन से है

बादाम – सर्दियों के मौसम में बादाम अत्यधिक महत्वपूर्ण होता है इसके ठण्ड में रोज़ाना सेवन से आपके शरीर को अंदुरनी गर्मी मिलेगी और इसके आलावा ये हमारे शरीर को स्वस्थ बनाते हैं। क्यों की बादाम में प्रोटीन, फाइबर, मैग्नीशियम, कैल्शियम, विटामिन बी, पोटैशियम, फास्फोरस, जिंक, लोहा और स्वस्थ वसा मौजूद होती है। जो हमारे शरीर की इम्युनिटी को कमजोर करने वाले फ्री-रेडिकल्स से लड़ते हैं और इनके अलावा, बादाम में पाया जाने वाला विटामिन-ई त्वचा को पोषण प्रदान करता है

गाजर – सर्दियों में गाजर का हलवा तो सभी खाते है पर क्या आप जानते है के गाजर को कच्चा खाना और सब्जी, सलाद और सूप के रूप में खाना सर्दियों के समय में कितना लाभकारी होता है आइये हम आपको ठण्ड में गाजर का महत्व बताते है गाजर सब्जी बीटा कैरोटीन से भरपूर होती है जिसे हमारा शरीर विटामिन-ए में बदल देता है। ये विटामिन-ए हमारे इम्यून सिस्टम को मजबूत बनाता है, इन्फेक्शन से शरीर की रक्षा करता है, फेफड़ों को स्वस्थ रखता है और साँस की समस्याओं को दूर करता है। इतना ही नहीं, गाजर में मौजूद एंटीऑक्सिडेंट्स और विटामिन-ए मिलकर त्वचा को नमी प्रदान करके स्वस्थ और चमकदार भी बनाते हैं।

अदरक का नियमित सेवन करें – सर्दियों में अदरक का उपयोग हम लोग ज्यादातर केवल अदरक वाली चाय बनाने में करते है और अधिकतर लोगो की सुबह की शुरुवात भी इसे अदरक वाली चाय से होती है अदरक के ज़्यादा फायदे बहुत काम ही लोग जानते होंगे | अदरक में एंटीऑक्सीडेंट्स पाए जाते हैं जो शरीर से फ्री-रेडिकल्स को कम करते हैं और इम्यूनिटी को बढ़ाते हैं। इसके आलावा अदरक शरीर को अंदरूनी गर्मी में प्रदान करती है इसलिए ठण्ड में इसका उपयोग नियमित रूप से करना चाहिए

अंडे – जैसा की ज्यादातर सभी लोग जानते ही होंगे की अंडा प्रोटीन, विटामिन ए, बी और डी और जिंक से भरपूर होता हैं। प्रोटीन हमारे इम्‍यून सिस्‍टम को हेल्‍दी रखने में मदद करता है। बॉडी प्रोटीन को ईंधन की तरह इस्‍तेमाल करता है और एंटीबॉडी बनाता है। जो आपको इंफेक्‍शन से बचाता है। अंडा हमरे वजन को नियंत्रित रखने में काफी मदद करता है। इसलिए अंडो का सर्दी में बहुत अधिक महत्व होता है

गुड़ – सर्दी के दिनों में गुड़ का सेवन आपको गर्माहट देने में बेहद मददगार होता है गुड़ खाने से कब्‍ज और अपच नहीं होता। साथ ही यह आपके लीवर को दुरुस्‍त रखता है। गुड़ की तासीर गर्म होती है, इसलिए। सर्दी में गुड़ का प्रति‍दिन सेवन आपको सर्दी, खांसी और जुकाम से भी बचाता है।

चुकंदर – चुकंदर को आप सूप और सलाद के रूप में खा सकते है चुकंदर ऐसे कई फाइटोकेमिकल्स और एंटी-ऑक्सीडेंट्स से युक्त होता है जो स्वस्थ कोशिकाओं और उनके डीएनए को नुकसान पहुँचाने वाले फ्री-रेडिकल्स से लड़ता है और हमारे इम्यून सिस्टम को मजबूत बनाता है।

संतरा – संतरे में मौजूद विटामिन-सी कई बैक्टीरिया के खिलाफ प्रतिरोधक क्षमता को बढ़ा देता है और संतरे में मौजूद पोटैशियम सूर्य की हानिकारक पराबैंगनी किरणों से त्वचा की सुरक्षा करता है। इतना ही नहीं, संतरे में पाए जाने वाले एमिनो एसिड्स भी स्किन के लिए फायदेमंद साबित होते हैं इसलिए आप सर्दियों में हर रोज़ एक ताज़ा संतरा खा सकते हैं।

हल्दी – वैसे तो मसाले के रूप में हल्दी का इस्तेमाल नियमित रूप से होता ही है लेकिन अगर सर्दियों में इसके उपयोग को बढ़ा दिया जाए तो प्रतिरक्षा तंत्र को मजबूती मिलती है। हल्दी का दूध पीने से सर्दियों में होने वाली खांसी, सूखी खांसी, जुकाम और फ्लू से बचाव किया जा सकता है।

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