Sabhi ko pata hai ki sabziya khane ke liye bahut zaroori hai, kyunki yeh hamare sharir ke liye zaroori poshak tatva aur fiber pradaan karti hai. Lekin kai baar humein khaana banane mein samay nahin milta ya phir kuchh logon ko sabziya khane mein man nahin lagta.
Aise mein, aap apni khane mein aur zyada sabziya shamil karne ke liye kuchh aasaan tareeko ko apna sakte hain. Yahaan 10 aasaan tareeke bataye gaye hain jinhe aap apne khaane mein shamil kar sakte hain.
1 ) Din ki shuruwat sabziyon se kare
2 ) Soup aur Stew mein sabziyan milaaye
Soup aur stew ko banana bahut aasaan hai aur aap ismein bahut saari sabziyan mila sakte hain. Aap apne pasandeeda soup ya stew mein jo bhi sabziyan ho, unhe daal sakte hain, ya phir paka hua kuchh sabziyan pees kar usse broth mein daal sakte hain.
3 ) Pasta ki jagah sabziya khaye
Agar aap apne carbs ko kam karna chahte hain aur apni sabziyon ki maatra ko badhana chahte hain, to traditional pasta ki jagah sabziyon se banayi noodles ka upyog kar sakte hain. Aap zucchini, shakarkandi ya kisi aur sabzi se noodles banakar apne pasandida dishes mein istemaal kar sakte hain.
4 ) Sandwiches aur Wraps mein sabziya daal dein
Sandwiches aur wraps banane mein bahut aasaan hota hai, lekin inmein sabziyan shamil nahin hoti hai. Aap apne sandwiches mein sliced kheere, bell peppers ya koi aur sabzi daal kar apni diet ko swasth bana sakte hain.
5 ) Sabziyon se bane dips aur spreads try kare
High-calorie dips aur spreads jaise ki ranch ya mayonnaise se bachne ke liye, aap sabziyon se bane dips aur spreads ka upyog kar sakte hain. Hummus ek accha option hai aur aap roasted red peppers, eggplant ya koi aur sabzi se bhi spreads bana sakte hain.
6 ) Pizza mein sabziya daal dein Pizza
khane ka ek swasth tarika hai jab aap ismein bahut saari sabziyan daalte hain. Aap mushrooms, pyaaz, peppers, palak aur kuchh aur sabziyan apne pizza toppings mein daal sakte hain.
7 ) Apne Chawal aur Daalo mein sabziyan milaaye
Chawal aur daal ek aasaan side dish hai, lekin akele khane mein thoda ing ho jaata hai. Aap inmein sabziy bhi daal sakte hain, jaise ki shimla mirch, gobhi, bhindi ya phir koi aur pasandeeda sabzi.
8 ) Grilled ya Roasted sabziyan khaye
Agar aap apni sabziyon ke naye swaad ko try karna chahte hain, to inhein grill ya roast karke khaye. Yeh tareeka aapke sabziyon ke taste ko badha dega aur aapke liye bahut swasthikar hoga.
9 ) Sabziyon ke naye recipes try kare
Agar aapko apne khaane mein sabziyon ki variety chahiye, to aap naye recipes aur flavors ko try kar sakte hain. Aap naye sabziyon aur naye recipes ke saath experiment kar sakte hain. Jaise ki aap kale aur spinach jaise dark, leafy greens ya phir broccoli aur cauliflower jaise cruciferous vegetables khaye.
10 ) Dietitian ya Nutritionist se baat kare
Agar aapko apni diet mein sabziya shamil karne mein mushkil hoti hai, to aap ek registered dietitian ya nutritionist se baat kar sakte hain. Woh aapko apne liye sahi meal planning tips aur personalized advice pradaan kar sakte hain.
Conclusion
Apani diet mein aur zyada sabziyon ko shamil karna hamare liye bahut zaroori hai. Inn 10 aasaan tareeko ko apnate huye aur naye recipes aur flavors ko try karke, aap apni sabzi ki intake ko badha sakte hain aur sabhi swasth laabh pa sakte hain. Yaad rakhein ki yeh chote, sustainable changes ka silsila hai jo aap aasani se apne daily routine mein shamil kar sakte hain.
