Iron Rich foods: 5 बेस्ट वेजिटेरियन फूड्स जिसमें पालक से अधिक है आयरन

[{"selector":"#anim-29c70649-f36d-49c0-ad95-d494acd35937","keyframes":{"opacity":[0,1]},"delay":0,"duration":750,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] Credit :Google

दोस्तों ! आयरन के वेजिटेरियन स्रोतों में सबसे पहला नाम पालक का आता है.लेकिन,आयरन के अलावा कई ऐसे ऑप्शन हैं जिनमें भरपूर मात्रा में आयरन होता है.

[{"selector":"#anim-ce8d11d0-a59b-45ac-b692-0d0faa28d63f","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-e3ba4a35-7bbd-4aa8-a697-cc3fea85a1c1","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-058254b6-b81f-4f67-a171-8a472cacadc7 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(0%, 0, 0) translate(-25%, 0%) scale(1.5)","translate3d(0%, 0, 0) translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"fill":"forwards"}] [{"selector":"#anim-d253c50c-0357-4d7c-9cc2-63b2ba4448ab","keyframes":[{"offset":0,"transform":"translate3d(0, -1392.06364%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":0.29,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"},{"offset":0.45,"transform":"translate3d(0, -391.44829556800005%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":0.61,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"},{"offset":0.71,"transform":"translate3d(0, -133.081283984%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":0.8,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"},{"offset":0.85,"transform":"translate3d(0, -49.975084676%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":0.92,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"},{"offset":0.96,"transform":"translate3d(0, -21.716192784%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":1,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"}],"delay":0,"duration":600,"fill":"both"}] Credit :Google

दोस्तों ! किनुआ ना केवल प्रोटीन बल्कि आयरन का भी एक अच्छा स्रोत है, लगभग एक कप क्विनोआ में 2.8 मिलीग्राम आयरन होता है. ये ग्लूटेन - फ्री भी है.

[{"selector":"#anim-9b459256-0ef8-4fd6-ad00-af2525649ca9 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(24.940624847940683%, 0, 0) translate(25%, 0%) scale(1.5)","translate3d(0%, 0, 0) translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"fill":"forwards"}] [{"selector":"#anim-f01d30d4-dc97-447f-a708-4cbaffcec123","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-460814af-b408-4724-8f1c-681f5eb498ca","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-b2f7bf4a-0f89-458e-a30c-84500996da60","keyframes":[{"offset":0,"transform":"translate3d(0, -1134.79485%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":0.29,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"},{"offset":0.45,"transform":"translate3d(0, -319.10431182%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":0.61,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"},{"offset":0.71,"transform":"translate3d(0, -108.48638766%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":0.8,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"},{"offset":0.85,"transform":"translate3d(0, -40.739135115%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":0.92,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"},{"offset":0.96,"transform":"translate3d(0, -17.70279966%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":1,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"}],"delay":0,"duration":600,"fill":"both"}] Credit :Google

दाल हर भारतीय घर का आम हिस्सा है. लगभग आधा कप पकी हुई दाल में 3 मिलीग्राम आयरन होता है. इन्हें आमतौर पर चावल या रोटी के साथ खाया जाता है.

[{"selector":"#anim-80f5e3dd-73f0-4f98-be32-797bd498cfe5","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-8ff61264-e9f5-4767-ab22-57ee089029a1","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-f8764bd2-afcc-495e-a939-f276950a94be","keyframes":[{"offset":0,"transform":"translate3d(0, -1385.94723%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":0.29,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"},{"offset":0.45,"transform":"translate3d(0, -389.728361076%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":0.61,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"},{"offset":0.71,"transform":"translate3d(0, -132.496555188%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":0.8,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"},{"offset":0.85,"transform":"translate3d(0, -49.755505557%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":0.92,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"},{"offset":0.96,"transform":"translate3d(0, -21.620776788%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":1,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"}],"delay":0,"duration":600,"fill":"both"}] [{"selector":"#anim-79d55418-08ae-40cd-a688-1b11d341e91a [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(-16.93105041648503%, 0, 0) translate(-21.00840336134454%, -12.894034164056139%) scale(1.4201680672268908)","translate3d(0%, 0, 0) translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"fill":"forwards"}] Credit :Google

ड्राई खुबानी

[{"selector":"#anim-6f5e0c83-7234-41c0-82c8-bed840476c06","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-003493cf-fa91-4e1a-afc0-d2cea92b0fae","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-eaa5f9fb-b347-46dd-a476-f85d5bd433c6","keyframes":[{"offset":0,"transform":"translate3d(0, -1263.74212%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":0.29,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"},{"offset":0.45,"transform":"translate3d(0, -355.36428414400007%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":0.61,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"},{"offset":0.71,"transform":"translate3d(0, -120.81374667200002%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":0.8,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"},{"offset":0.85,"transform":"translate3d(0, -45.36834210800001%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":0.92,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"},{"offset":0.96,"transform":"translate3d(0, -19.714377072%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":1,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"}],"delay":0,"duration":600,"fill":"both"}] [{"selector":"#anim-1a88d319-ad9f-4292-9d6f-0a01810b3ff6 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(-3.552713678800501e-15%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] दोस्तों ! ड्राई खुबानी आयरन का एक बेहतरीन स्रोत है. लगभग आधा कप सूखे फल में 2 मिलीग्राम आयरन होता है,ये वेजिटेरियन डाइट के लिए एक बढ़िया ऑप्शन है. Credit :Google

दोस्तों ! चिया सीड्स में फाइबर, प्रोटीन के साथ-साथ आयरन भी भरपूर मात्रा में होता है. स्मूदी, ड्रिंक, पुडिंग, सलाद में ऐड करके इसे डायट का हिस्सा बना सकते हैं.

[{"selector":"#anim-776e5b7f-8fd5-4393-b3c9-20012299dba5 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(-34.179687404002955%, 0, 0) translate(-25%, 0%) scale(1.5)","translate3d(0%, 0, 0) translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"fill":"forwards"}] [{"selector":"#anim-daf0eea5-9e71-49d2-b785-0d29c669d2fc","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-96ed8af2-31ff-4678-85e0-500d62a1117a","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-7b9ccaa3-fc52-4f7b-9160-1df828c5f230","keyframes":[{"offset":0,"transform":"translate3d(0, -1347.71195%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":0.29,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"},{"offset":0.45,"transform":"translate3d(0, -378.97660033999995%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":0.61,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"},{"offset":0.71,"transform":"translate3d(0, -128.84126242%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":0.8,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"},{"offset":0.85,"transform":"translate3d(0, -48.382859005%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":0.92,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"},{"offset":0.96,"transform":"translate3d(0, -21.02430642%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":1,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"}],"delay":0,"duration":600,"fill":"both"}] Credit :Google

दोस्तों ! लगभग 100gm काजू में 6.68 mg आयरन होता है. फायदे के लिए इसे रोस्टेड, फ्राइड या सॉल्टेड की जगह ऐसे ही खाएं. लेकिन इसकी मात्रा का ध्यान जरूर रखें.

[{"selector":"#anim-e0b95959-5f30-419f-877b-d8caf3270ad8","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-85d486de-c6ad-4e91-8f66-ec553775e3d0","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-3e1f612d-dd68-4086-a48b-0b1e24688f95","keyframes":[{"offset":0,"transform":"translate3d(0, -1133.07478%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":0.29,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"},{"offset":0.45,"transform":"translate3d(0, -318.620628136%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":0.61,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"},{"offset":0.71,"transform":"translate3d(0, -108.321948968%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":0.8,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"},{"offset":0.85,"transform":"translate3d(0, -40.677384602%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":0.92,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"},{"offset":0.96,"transform":"translate3d(0, -17.675966567999996%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":1,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"}],"delay":0,"duration":600,"fill":"both"}] [{"selector":"#anim-24495d4f-013b-40f7-a00e-5323cf1d0c2f [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(-21.874999829338588%, 0, 0) translate(-25%, 0%) scale(1.5)","translate3d(0%, 0, 0) translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"fill":"forwards"}] Credit :Google

स्वास्थ्य से जुड़ी और तमाम जानकारियों के लिए पढ़ते रहें swadisht vyanjan.in

[{"selector":"#anim-25f0d02b-5b66-4ae3-80b2-53ed79d5867c","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-148f4e31-ba5a-4ead-8b24-3f94d1149c98","keyframes":{"transform":["scale(1)","scale(1.5)","scale(0.95)","scale(1)"],"offset":[0,0.33,0.66,1]},"delay":0,"duration":1450,"easing":"ease-in-out","fill":"both","iterations":1}] [{"selector":"#anim-b6f35946-61c0-46cc-9145-2f2084018fcc","keyframes":{"opacity":[1,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-06f4f126-eca0-48bc-a248-3c7062c9b93f","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] Arrow swadishtvyanjan.in

Iron Rich foods: 5 बेस्ट वेजिटेरियन फूड्स जिसमें पालक से अधिक है आयरन

आयरन के बेस्ट वेजिटेरियन स्रोत

किनुआ

दाल

ड्राई खुबानी

चिया सीड्स

काजू

स्वास्थ्य से जुड़ी और तमाम जानकारियों के लिए पढ़ते रहें swadisht vyanjan.in