Kya tamatar aapko wazan kam karne mein madad kar saktA hai?
Tamatar mein kai zaroori gizaiyat mojood hote hain aur yeh samjha jata hai ke yeh weight loss diet mein ek mufeed izafa ho sakte hain. Lekin kya yeh waqai aapko wazan kam karne mein madad karte hain, aur kaise?
Tamatar sehatmand hain!
Tamatar, Solanum lycopersicum ke naam se jane jate hai, phytochemicals aur nutrients se bharpoor hota hai, jaise lycopene, potassium, iron, folate, aur vitamin C. Lycopene aur vitamin C ke ilawa, tamatar mein dosray antioxidants bhi shamil hote hain, jaise beta-carotene aur phenolic compounds, jin mein flavonoids, hydroxycinnamic acid, chlorogenic, homovanillic acid, aur ferulic acid shaamil hain. Tamatar ek mo’tadil ghiza mein aham kirdar ada kar sakte hain aur inhe kachcha ya pakka kar ke liya ja sakta hai.
Wazan kam karne ke liye tamatar
Tamatar aapke wazan kam karne ke safar mein ek mufeed tool sabit ho sakta hai, jaisa ke nutritionist Haripriya N. ne wazahat di hai.
Low-Calorie Content
Tamatar mein calories intehai kam hoti hain. Ek medium tamatar mein takriban 32 calories hoti hain. Yeh aapke khanon mein flavor badhata hai bina calorie ko zyada kiye.Keeps You Satiated
Tamatar mein dietary fibre ki miqdaar zyada hoti hai, Fibre aapko zyada der tak bhook nahi lagne deta, jo cravings ko kam karta hai aur portion management mein madadgar hota hai. Yeh tasalli dene wala ehsaas din bhar mein overeating ke chances ko kam kar deta hai.Keeps You Hydrated
Tamatar 95 percent pani par mushtamil hota hai, Sahi hydration weight loss ke liye ahem hai kyunki yeh metabolism ko boost karne, bloating ko kam karne, aur bharepan ka ehsaas paida karne mein madadgar ho sakta hai.Boosts Metabolism
Tamatar vitamin C aur potassium ka acha zariya hai, jo weight loss ki koshishon ko mazeed support kar sakta hai. Vitamin C metabolism ko boost karne mein kirdar ada karta hai, jabke potassium khoon ka dabao aur fluid balance ko control karne mein madad karta hai, jo dono wazan ko manage karne ke liye ahem hain.
Tomatoes ko apni diet mein shamil karne ke liye kuch asar daar tareeqay hain jo wazan kam karne mein madadgar ho sakte hain:
1. Tomato salad
Preparation time: 10 minutes
Ingredients:
- 2 medium tomatoes, diced
- 1 cucumber, sliced
- 1 small red onion, thinly sliced
- 1 tablespoon of olive oil
- 1 tablespoon of lemon juice
- Salt and pepper to taste
- Fresh basil leaves
Method:
“Tamatar ko chhote tukdon mein kaatain aur kheera aur pyaz ko patli slices mein kaatain. Ek pateli mein, tamatar, kheera, aur pyaz ko milain. Olive oil aur lemon juice mixture par dalain. Namak aur kali mirch dal kar halkay se mix karain. Taza basil ke patton se sajain aur thanda serve karain.”
2. Tomato soup
Ingredients:
- 4 medium tomatoes, chopped
- 1 onion, chopped
- 2 cloves garlic, minced
- 2 cups of vegetable broth
- 1 tablespoon of olive oil
- Salt and pepper to taste
- Fresh parsley or basil for garnish
Method:
“Olive oil ko ek pateli mein darmiyani aanch par garam karain, aur pyaz aur lehsan ko garm honay tak bhunain. Chop kiye huye tamatar daal kar 5 minute tak pakaain. Sabziyon ka daalain, namak aur kali mirch dal kar 10 minute tak halka ubalain. Hand blender ka istemal karte huye mixture ko smooth hone tak blend karain. Taza hara dhaniya ya basil se sajain aur garam garam serve karain.”
3. Tomato juice
Preparation time: 10 minutes
Ingredients:
- 4 ripe tomatoes, chopped
- 1 celery stalk, chopped
- ½ cucumber, peeled and chopped
- 1 teaspoon apple cider vinegar (optional)
- Salt and pepper to taste
Method:
“Chop kiye hue tamatar, celery, aur kheera blender mein daalain. Smooth hone tak blend karain aur agar chahain to chhanni se chaan lein. Apple cider vinegar, namak, aur kali mirch apne zaiqa ke mutabiq daalain. Thanda kar ke ya baraf ke saath serve karain.”
Kise tamatar se parhez karna chahiye?
Acid Reflux ya GERD ke mareez:
Tamatar mein tezaab hota hai, jo acid reflux ya gastroesophageal reflux disease (GERD) ke symptoms ko barha sakta hai. Tamatar khane se in afrad ko heartburn ya discomfort mehsoos ho sakta hai.Allergy walay afrad:
Kuch log tamatar se allergic ho sakte hain, jise itching, soojan, hives, ya saans lenay mein mushkilat ho sakti hai. Agar aapko tamatar se allergy ka shak ho, to in se parhez karein aur doctor se mashwara karein.Kidney Stones ke mareez:
Tamatar mein oxalates hotay hain, jo kidney stones banne mein madadgar ho sakte hain, khaaskar un afrad mein jo calcium oxalate stones banane ke liye zyada mayil hotay hain. Aise afrad ko tamatar khane mein ehtiyaat baratni chahiye.Irritable Bowel Syndrome (IBS) ke mareez:
Tamatar IBS ke mareezon mein symptoms trigger kar sakte hain, khaaskar agar woh acidic ya high-fiber foods se sensitive hon. In afrad mein tamatar khane se bloating, gas, aur pait mein dard ke symptoms barh sakte hain.Kuch medications lene walay afrad:
Tamatar mein vitamin K hota hai, jo khoon patla karne wali dawaiyon jaise warfarin ke saath interfere kar sakta hai. Aise afrad ko apne healthcare provider se mashwara karna chahiye ke tamatar khana chahiye ya nahi.Autoimmune disorders walay afrad:
Kuch log jo autoimmune conditions jaise ke rheumatoid arthritis ya lupus ka shikar hain, woh dekhte hain ke nightshade vegetables, jin mein tamatar bhi shamil hain, inflammation ya dard ko barha sakte hain, halan ke yeh sab ke liye nahi hota.
Agar aap in mein se kisi bhi category mein aate hain ya tamatar khane ke hawalay se koi fikr hai, to apne healthcare professional se mashwara zaroor karein.
Mazeed aap kisi diet ki jankari ke liye hame se rabta kersakte hain.
