Roti sehat ko zyada faida pohanchati hai ya chawal?

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Bohat se logon ko sirf roti hi pasand hoti hai aur woh chawal khana zyada pasand nahi karte jabke kuch doosre logon ko chawal ke baghair khana kuch adhura lagta hai aur woh bhi hain jo teenon waqt chawal par hi guzara karte hain.

Behar kaif, tibi maharin kehte hain ke har ek ki pasand agarche alag alag hoti hai.

Lekin agar aap apna wazan kam karna chahte hain to aam tor par yeh mashwara diya jata hai ke carbohydrates wali ghazain ka istemal kam karein aur protein ka barhayein. Lekin yahan masla yeh hai ke roti ho ya chawal, dono mein carbohydrates hote hain, is liye kisi ek ko muntakhib aur doosre ko tark karna maslay ka hal nahi.

Sarsari tor par kaha ja sakta hai ke roti aur chawal ki ghizai qadrein bohot zyada mukhtalif nahi hain, albata sodium ki miqdaar chawal mein bohot kam hoti hai, jabke 120 gram gandum mein 190 milligram sodium hota hai.

Safed chawal mein se zaroori ghizaiyat nikal di jati hain, jabke bhure chawal mein yeh mojood hoti hain.

60 gram chawal mein 80 hararay, ek gram protein, 0.1 gram chikanai aur 18 gram carbohydrates hote hain. Doosri taraf, gandum ke atte se bani hui roti mein chawal ke muqable mein zyada ghizaiyat hoti hain.

6 inch qatar ki ek roti mein takreeban 71 hararay, 3 gram protein, 0.4 gram chikanai aur 15 gram carbohydrates hote hain.

Gandum ke muqable mein chawal mein phosphorus aur magnesium ki miqdaar kam hoti hai. In ke ilawa chawal aur gandum dono mein folate aur iron ki miqdaar yaksan hoti hai. Roti aur chawal dono ke sehat ke liye apne apne faide hain.

Ek taraf agar chawal ke saath daal khayi jaye to is mein tamam amino acids shamil hote hain aur protein ki zarurat achi tarah poori ho sakti hai jo sirf sabzi chawal se nahi milti.

Doosri taraf, agar gandum ke atte ki thodi miqdaar ke saath jo, jowar aur bajre ka atta shamil kar liya jaye to is mile jile atte se tayar shuda roti aap ko bohot sari ghizaiyat, maslan calcium, zinc aur phosphorus faraham kar sakti hai.

Roti aur chawal dono sehat ke liye mufeed hain aur inhein mutabadil dinon mein istemal kiya ja sakta hai. Lekin agar koi apna wazan kam karna chahta hai to roti aur chawal ki miqdaar ko malhooz khatir rakhna hoga aur raat 8 baje se pehle khana kha lena hoga. Dhyan rahe ke carbohydrate wali ghazain agar raat mein der se khayi jayein to pait mein gas bharne ka masla bhi darpesh aa sakta hai aur jism ko ahem ghizaiyat jazb karne mein dushwari ho sakti hai.

Ek aur ahem baat yeh hai ke chawal ke muqable mein roti shakm seeri ka zyada ehsas dilati hai. Do roti kha kar pait jitna bhara hua lagta hai, woh ehsas chawal khane se nahi milta.

Is ki wajah yeh hai ke chawal mein roti ke muqable mein ghizai reshay, protein aur chikanai kam hoti hai. Chawal ke ek bade pyale mein taqreeban 400 calories hoti hain jo yomiya zarurat ka bara hissa poora kar deti hain.

Agar aap paidar tareeqe se wazan kam karna chahte hain to aap ko ek waqt mein aadha bara pyala chawal ya do roti khani chahiye.

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Crédit :- BBC.COM/URDU