ब्राउन राइस (Brown Rice) कई बीमारियों का है इलाज, जानें कैसे?

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वैसे तो पूरी दुनिया में सफ़ेद चावल ही उपयोग में लाया जाता है परन्तु Brown Rice Ke Fayde है जो की कई बार लोग इससे अनजान रहते हैं। बहुत कम ही लोग जानते है कि सफ़ेद चावल के मुकाबले में Brown Rice में काफी ज्यादा मात्र में Nutritious होते है हालाँकि Brown Rice को पकाने में थोडा ज्यादा समय लगता है पर ब्राउन राइस के काफी फायदे हैं जिसके कारण इसकी मांग धीरे धीरे बढ़ रही है।

लोग ये जानते ही नहीं है कि ज्यादातर बीमारियाँ सफ़ेद अन्न के खाने से होती है। इसलिए ये जरूरी है कि ब्राउन राइस के फायदे के बारे में जाने और इसे अपने खाने में शामिल करे। 

Brown Rice Meaning in Hindi

  • भूरा चावल
  • ब्राउन चावल

Brown Chawal उसे कहा जाता है जिसे polish नहीं किया जाता है और उसके ऊपर हल्का पिला या भूरा रंग चढ़ा होता है – असल में Bhura chawal एक तरह का unpolished rice होता है। 

ब्राउन राइस (Brown Rice) के फायदे

अन्य अनाजों की तुलना में ब्राउन राइस (Brown Rice) को स्वस्थ खाने का एक बेहतरीन विकल्प माना जाता है। इसमें पोषक तत्वों की मात्रा अधिक होती है जो हमारे शरीर के लिए बहुत फायदेमंद हैं। ब्राउन राइस (Brown Rice) में कई ऐसे पोषक तत्व मोजूद हैं जो हमारे शरीर को अधिक ऊर्जा प्रदान करते हैं और समय से पहले भूख रोकने में मदद करते हैं।

ब्राउन राइस (Brown Rice) में कई विटामिन, मिनरल और अन्य महत्वपूर्ण पोषक तत्व पाए जाते हैं। इसमें फोलिक एसिड, विटामिन बी, मैग्नीशियम, सेलेनियम, फाइबर आदि शामिल होते हैं। इन पोषक तत्वों से भरपूर ब्राउन राइस (Brown Rice) विभिन्न स्वास्थ्य लाभ प्रदान करता है, जो इसे एक बेहतरीन भोजन की सूची में शामिल करते है। 

ब्राउन राइस (Brown Rice) के फायदे इस प्रकार हैं:

पेट का कैंसर – इसे Colon Cancer भी बोला जाता है – अगर आप Brown Rice का नियमित रूप से इस्तेमाल करते हैं तो आपको पेट का कैंसर होने का कम खतरा रहता है। इसके अलावा ब्राउन चावल में काफी मात्रा में फाइबर होता है जो की पेट के कैंसर को होने से रोकता है। 

डायबिटीज के लिए उपयोगी – रिसर्च में पाया गया है कि जो लोग Brown Rice का इस्तेमाल अपने खाने में करते हैं उनको डायबिटीज होने का कम खतरा होता है। आप को जान कर हैरानी होगी कि ब्राउन राइस खाने से डायबिटीज का खतरा लगभग 15 से 30% कम हो जाता है, इसलिए भी Brown Rice का उपयोग डायबिटीज के भी काम आता है। ब्राउन राइस (Brown Rice) में फाइबर और मैग्नीशियम की अधिक मात्रा होती है जो डायबिटीज के लिए बेहद उपयोगी होती है। इससे इंसुलिन के स्तर को नियंत्रित करने में मदद मिलती है और हाई ब्लड प्रेशर जैसी समस्याओं को भी कम करने में मदद करती  है।

हृदय संबंधी समस्याओं से बचाव – ब्राउन राइस (Brown Rice) में मौजूद फाइबर, मैग्नीशियम और विटामिन बी आदि हृदय संबंधी समस्याओं से बचाव में मदद करते हैं। साथ ही यह उच्च रक्तचाप जैसी समस्याओं को भी कम  करने में सहायता करता है जो हृदय संबंधी समस्याओं के लिए बेहद खतरनाक माना जाता है।

मैंगनीज – अगर आप एक समय भी Brown Rice को खाते है तो यह लगभग 75 से 80 % तक मैंगनीज की जरुरत को पूरा कर देता है। इसके अलावे मैंगनीज का काम यह भी है कि प्रोटीन से एनर्जी निकाल कर पूरे शरीर में पहुचाये, इसके अलावे यह लगभग 20% मैगनीशियम की जरुरत को भी पूरा करता है। 

पाचन तंत्र के लिए उपयोगी – ब्राउन राइस (Brown Rice) में फाइबर की अधिक मात्रा होने की बजह से यह पाचन तंत्र के लिए बेहद उपयोगी है। इसके अलावा ये अपच, बदहजमी, गैस जैसी समस्याओं को दूर करने में भी मदद करता है और पाचन तंत्र को स्वस्थ रखता है।

वजन नियंत्रित करें  – अगर आपका वजन जल्दी बढ़ता है तो भूरा चावल इसको रोकने में मदद कर सकता है। इसके लिए आपको 1 कटोरा ब्राउन राइस रोजाना खाना होगा। हो सके तो सफ़ेद चावल की जगह भूरे चावल का ही उपयोग करें, इसके अलावा यह पेट की चर्बी कम करने में भी मदद करता है और साथ ही ब्राउन राइस बजन कम करने में भी सहायक है। 

दिल के लिए अच्छा है – Brown Rice में फाइबर की काफी अच्छी मात्रा होती है, इसलिए यह Heart Disease और Attack को रोकने में काफी मददगार साबित होता है। इसलिए ब्राउन राइस को Fiber Food List में Top 5 रैंक में जगह दी गयी है। 

बेबी फ़ूड – छोटे बच्चो के लिए तो ब्राउन राइस काफी फायदेमंद माना गया है क्योंकि इसमें Nutrition और Fiber की अच्छी मात्रा होती है जो कि बच्चो के लिए काफी लाभकारी होती है। 

अस्थमा के लिए फायदेमंद अगर किसी छोटे बच्चों में शुरुआती अस्थमा के लक्षण दिखते है तो इन बच्चो को White Rice के जगह Brown Rice देना चाहिए। इसमें मौजूद फाइबर और नुट्रिशन की अच्छी मात्रा होने के कारण यह दमा को लगभग 50 % तक रोकने में सक्षम होता है। 

हड्डियों के लिए फायदेमंद – ऊपर दिए गए फायदे के अलावा ब्राउन राइस नियमित रूप से खाने से यह लगभग 20% की मैगनीशियम की जरुरत को पूरा कर देता है। छोटे बच्चों और बड़ों को तो ब्राउन राइस ही खाना चाहिये जिससे उनके हड्डियों को जरुरी मात्रा में मैगनीशियम मिल सके। 

स्तन कैंसर के लिए उपयोगी  – ब्राउन राइस के नियमित सेवन से स्तन कैंसर की संभावना भी कम होती है। 

विटामिन B3, B1, B6 – इन सभी चीजों के अलावा ब्राउन राइस में विटामिन B1, B3 और B6 की अच्छी मात्रा पायी जाती है। 

ब्रेन हेल्थ के लिए उपयोगी ब्राउन राइस (Brown Rice) में मौजूद विटामिन बी और मैग्नीशियम ब्रेन हेल्थ के लिए बेहद उपयोगी होते हैं। इन तत्वों के सेवन से दिमाग की क्षमता बढ़ती है और मन शांत बना रहता है।

इस तरह ब्राउन राइस (Brown Rice) के कई स्वास्थ्य लाभ हैं। इसलिए इसे नियमित रूप से सेवन करने से शरीर को सभी जरूरी पोषक तत्व मिलते हैं जो एक स्वस्थ जीवन जीने में मदद करते हैं। इसलिए, आप भी ब्राउन राइस (Brown Rice) का नियमित सेवन करें और स्वस्थ जीवन जीने की राह में आगे बढ़ें।

इसके अलावा, अधिक ब्राउन राइस (Brown Rice) खाने से पहले कुछ बातों को ध्यान में रखना भी जरूरी है। अगर आपको ग्लूटेन संबंधी समस्या हो तो आपको ब्राउन राइस नहीं खाना चाहिए। साथ ही, इसे अधिक मात्रा में खाने से भी नुकसान हो सकता है। इसलिए, इसे नियमित मात्रा में खाने का प्रयास करें और अपने स्वास्थ्य का हमेशा ध्यान रखें।

निष्कर्ष

आशा है कि यह लेख आपको ब्राउन राइस (Brown Rice) के फायदों के बारे में जानकारी देने में सक्षम हुआ होगा। यदि आप अपने स्वास्थ्य को बेहतर रखने के लिए इसका सेवन करना चाहते हैं, तो आप इसे अपनी जीवन शैली में शामिल कर सकते हैं। ब्राउन राइस (Brown Rice) आपके शरीर के लिए वास्तव में एक बेहतरीन विकल्प साबित हो सकता है, वशर्ते आप इसे सही मात्रा में उपयोग करे। 

यदि आप अपने खाने के तौर तरीकों को बदलने की सोच रहे हैं, तो ब्राउन राइस (Brown Rice) एक बेहतरीन विकल्प हो सकता है। इसे आप विभिन्न सब्जियों के साथ मिलाकर खा सकते है जो आपके स्वाद के साथ आपकी सेहद का भी ख्याल रखेंगे। इसके अलावा, आप इसे सलाद में भी शामिल कर सकते हैं या फिर इसे साथ में दाल या सब्जी के साथ खाने के लिए भी उपयोग कर सकते हैं।

अंत में, यदि आप ब्राउन राइस (Brown Rice) के फायदों का लाभ उठाना चाहते हैं तो इसे नियमित रूप से खाएं। इसके अलावा, आपको संतुलित आहार, व्यायाम और नियमित रूप से नींद की आवश्यकता को पूरा करना भी आवश्यक है। 

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