रागी हमेशा से ही भारतीय भोजन का एक हिस्सा रहा है. दक्षिण भारत में इसे रागी कहा जाता है, जबकि उत्तर भारत में इसे नाचनी के नाम से जाना जाता है. अब जबकि रिसर्च ने रागी से होने वाले स्वास्थ्य लाभसिद्ध कर दिए हैं, तो आइए देखते हैं कि आप इस सुपरफूड के साथ अपने स्वास्थ्य को कैसे बेहतर बना सकते हैं.

इनके बारे में जानें:

वे कौन से कारण हैं जो रागी को एक सुपरफूड बनाते हैं?
Nutritional value of ragi
रागी को अपने आहार में शामिल करने के 5 स्वास्थ्य लाभ
घर पर बनाने के लिए रागी की रेसिपी

वे कौन से कारण हैं जो रागी को एक सुपरफूड बनाते हैं?

Since it is gluten-free and rich in protein, ragi benefits those who are gluten intolerant. Ragi, also called Finger Millet, contains more potassium and calcium than other millet varieties, most grains and cereals. The list doesn’t end there. Ragi is also rich in polyphenols and dietary fiber, which have multiple health benefits.

Nutritional value of ragi

Ragi is highly nutritious due to its high content of:

Protein – 7.7 grams
Carbohydrates – 72.6 grams
Fat – 1.5 grams
Calcium – 344 milligrams
Phosphorous – 250 milligrams
Manganese – 3.5 milligrams
Iron – 6.3 milligrams
Magnesium – 130 milligrams
Crude fiber – 3.6 grams

रागी को अपने आहार में शामिल करने के 5 स्वास्थ्य लाभ

Ragi consists of many nutrients, making it beneficial for your health. Here are some of the इस प्रकार हैं:

डायबिटीज और इसकी जटिलताओं पर नियंत्रण

Ragi is rich in fiber, minerals, and amino acids, which makes it a good choice for people with diabetes. It also has more polyphenols than commonly used grains like rice, wheat, and corn, which help ब्लड शुगर लेवल को नियंत्रित करने में मदद करते हैं.

वज़न कम करने में मददगार

The high quantity of dietary fiber makes ragi important in a वज़न घटाने के आहार by keeping your stomach full for a longer period and also improving your digestive system.

त्वचा और बाल स्वस्थ बनते हैं

Amino acids like Methionine and Lysine, found in ragi, resist wrinkles and sagging. When used in a hair mask, it prevents hair loss and improves hair growth.

हड्डियों को ताकत मिलती है

Ragi is one of the few rich sources of calcium, apart from dairy products, which help strengthen bones and teeth.

Fights Anemia

The iron content in Ragi boosts hemoglobin levels, which especially helps people with anemia. Sprouted Ragi releases Vitamin C, which helps your body absorb hemoglobin too.

घर पर बनाने के लिए रागी की रेसिपी

अगर रागी आपकी डाइट का हिस्सा नहीं है, तो इन रेसिपी के साथ इसे अपने भोजन में शामिल करके आप हेल्दी डाइट की ओर एक कदम बढ़ा सकते हैं.

रागी माल्ट (दलिया)

This is a great breakfast recipe, especially for newborn babies or pregnant women. Soak ragi in 2 to 3 cups of water for one hour. Drain the water and grind the ragi grains with a few spoonsful of water to turn them into a pulp. Remove the pulp into a pan and add 2-3 spoonsful of water. While you heat this, add jaggery, ghee, or milk and sugar as per your taste. Keep stirring while this mixture cooks for 5-10 minutes.

रागी मसाला भाकरी

यह रेसिपी कभी कभार आपके भोजन से गेहूं की रोटी from your diet once in a while. Add ragi flour in a bowl and mix onions, green chillies, mint leaves, coriander leaves, shredded carrots, and salt. Knead these into a dough with water. Let the dough rest for half an hour before shaping them into flat circles. Cook these on a तवे with a bit of ghee.

Remember that Ragi is best in the mornings because it helps you stay satiated longer. It is also a natural body relaxant, so it gets your day off to a good start. Be an active member of the Activ Living Community and get more information on mindfulness and fitness.