Sarso ke tel ke fayde aur nuksan

Sarso ka tel sarso (mustard) ke beej se nikala jaata hai. English mein ise mustard oil kehte hain. IFCT 2017 mein iske naam is tarah diye gaye hain: Hindi aur Urdu mein sarson ka tel, Bengali mein shorsher tel, Punjabi mein sarhon da tel, Gujarati mein rai nu tel, Marathi mein mohariche tel, Tamil mein kadugu ennai aur Telugu mein aava nune. 2022 ke review ke mutabik yeh Asia, khaaskar India, ke sabse popular cooking oils mein se ek hai.

Kachi ghani ka matlab: kachi yaani kachcha, aur ghani yaani desi kolhu. ICMR-NIN ki Dietary Guidelines for Indians kachi ghani tel aur cold-pressed oil ko ek hi cheez maanti hain: tel jo mechanical pressing se, bina heat lagaye nikala jaata hai. Guidelines ke mutabik aise tel mein antioxidants aur phytonutrients bache rehte hain. Refined tel se iska fark cold pressed oil vs refined oil mein samjhaya gaya hai.

COWBERRY ka cold-pressed mustard oil Rajasthan aur Bengal ki sarso se, bina heat aur bina chemicals ke, dheere dheere nikala jaata hai, aur product facts ke mutabik iska gehra rang aur tez mehek bani rehti hai. ICMR-NIN ke mutabik refining gandh hata deti hai, isliye refined sarso tel mein yeh gandh kam hoti hai.

Sarson ke tel ke fayde samajhne ke liye pehle uska fat dekhiye.

1. Saturated fat kam

Review sarso ke tel ko aisa liquid oil batata hai jisme saturated fat kam hai. WHO ki salah hai ki saturated fat ko total energy intake ke 10% tak laya jaye. ICMR-NIN ke mutabik saturated fat khoon mein total aur LDL cholesterol badhata hai.

2. Monounsaturated fat hota hai

COWBERRY ke product facts ke mutabik sarso ke tel mein monounsaturated fats hote hain. WHO saturated fat ki jagah teen cheezein batata hai: polyunsaturated fat, plant source ka monounsaturated fat, ya whole grains, sabzi, phal aur dal jaise fibre wale khane ka carbohydrate.

3. Omega-3 (ALA) milta hai

Alpha-linolenic acid (ALA) omega-3 ka plant form hai. Yeh essential fatty acid hai: sharir ise khud nahi bana sakta. ICMR-NIN ki table mein ALA dene wale vegetable oils mein mustard/rapeseed oil ka naam hai, soyabean, canola aur flaxseed oil ke saath. Shakahari gharon ke liye yeh kaam ki baat hai.

4. Omega-6 aur omega-3 dono

Guidelines ke mutabik zyadatar oilseeds mein omega-6 hi major polyunsaturated fat hota hai, aur high omega-6 wale tel moderate karne chahiye. Rapeseed/mustard un oilseeds mein hai jo omega-6 aur omega-3 dono ke achchhe source hain. Sunflower oil ALA wali table mein nahi hai. Poori tulna mustard oil vs sunflower oil mein hai.

5. Lipid Association of India ki salah

Review ke mutabik Lipid Association of India sarso ke tel ko heart-healthy oil ke roop mein recommend karta hai, aur insaanon mein iske kuch health benefits report hue hain. Doosri taraf US ka regulator ise cooking ke liye ban karta hai. Isiliye review ke title mein controversy shabd hai. Ise dil ki sehat ka vaada mat samjhiye. Ise apni rasoi ke tel mein shamil rakhne ki ek wajah samjhiye.

6. Cholesterol, carbohydrate aur sodium nahi

USDA FoodData Central ke mutabik sarso ke tel mein 884 kcal aur 100 g fat hota hai per 100 g. Carbohydrate 0 g, protein 0 g aur sodium 0 mg hai. Carbohydrate nahi hai, isliye iska glycemic index bhi nahi hota. ICMR-NIN ke mutabik cholesterol sirf animal-source foods mein hota hai, isliye beej ke tel mein nahi hota.

7. Antioxidants aur jhaanjh bachi rehti hai

Kachi ghani sarso tel ke fayde is baat se aate hain ki tel ke saath chhed-chhaad nahi hoti. ICMR-NIN ke mutabik refining mein antioxidants aur phytosterols jaise minor components ka thoda hissa nikal jaata hai, jabki cold-pressed tel mein yeh antioxidants aur phytonutrients bane rehte hain. COWBERRY ka tel bina heat aur bina chemicals ke nikalta hai, taaki natural jhaanjh bani rahe.

8. Fat-soluble vitamins ka absorption

Guidelines ke mutabik fat vitamin A, D, E aur K ke absorption mein madad karta hai. Isliye saag ya palak par thode tel ka tadka sirf swaad ke liye nahi hota.

9. Tez swaad, kam tel mein kaam

Swaad tez hai, isliye tadke mein ek teaspoon tel poori dal ya sabzi ko swaad de deta hai. Kam tel mein khana banana ho to yeh madad karta hai.

10. Tadka, frying aur achaar ke liye theek

COWBERRY ke product facts ke mutabik is tel ka smoke point high hai aur yeh deep frying, sauteing aur high-heat cooking ke liye suitable hai. Rasoi mein bhi yahi hota hai: pakode aur machhli isi mein tali jaati hai, masale isi mein bhune jaate hain, aur achaar iski parat ke neeche rakha jaata hai.

Sarso ke tel ke nuksan teen baaton se jude hain: erucic acid, tel ka unrefined hona aur calories.

Erucic acid

Erucic acid sarso aur rapeseed mein paya jaane wala fatty acid hai. 2014 ki Food Chemistry study batati hai ki zyada erucic acid wale khane ko lab ke chuhon mein myocardial lipidosis (heart muscle mein fat jamna) aur heart lesions se joda gaya hai. Isi wajah se kai deshon ne oils aur fats mein ise restrict kiya. Study ne Germany aur Australia se liye gaye mustard oils naape. Nau mein se saat tel permitted maximum se upar the, aur matra ek sample se doosre mein bahut alag thi.

Deshon ke niyam isi chinta ke kaaran alag-alag hain. 2022 ke review ke mutabik chuhon wale evidence ke baad US FDA ne ise cooking ke liye ban kiya, jabki Australia, New Zealand aur European Union ne upper limit tay ki. Review ke authors FDA se naya review karne ki salah dete hain, kyunki 29 desh seemit matra allow karte hain aur insaanon mein kuch health benefits report hue hain.

Unrefined tel mein sab kuch rehta hai

ICMR-NIN dono pehlu batata hai. Cold-pressed tel mein antioxidants bache rehte hain. Par crude oil ki tarah isme woh undesirable compounds bhi ho sakte hain jo refining mein nikal jaate, jaise allergens. 2024 ka ek review batata hai ki edible oils mein saste tel ki milawat aam hai. Isliye single-seed tel bharosemand source se lein.

Calories

Sarso ka tel pura fat hai. Ek level teaspoon (5 g) mein lagbhag 44 kcal aur ek tablespoon (15 g) mein lagbhag 133 kcal hoti hai. Haath khula ho to calories jaldi badhti hain.

Kaun kam khaye

• Mustard allergy: beej ke saath tel bhi na lein.
• Jinhe tez swaad pasand nahi: kachcha kachi ghani tel tez hota hai. Pehle garam karein aur kachcha tel boondon mein hi lein.
• Fat-restricted diet: doctor ki di hui limit sarso ke tel par bhi lagti hai.

Dil ki bimari ho ya doctor ki di hui diet, kaunsa tel aur kitna, is par apne doctor ya dietitian se zaroor baat karein.

Sarso ke tel ke liye koi alag limit nahi hai. Yeh visible fat ke budget mein aata hai, yaani cooking mein ya khane ke upar dala gaya saara tel, ghee aur makkhan. ICMR-NIN ki Dietary Guidelines for Indians visible fat ko har vyakti ke liye din mein 20 se 50 g tak rakhne ko kehti hain, yaani 4 se 10 teaspoon, energy ki zaroorat ke hisaab se. Sedentary adults ke liye yeh mahilaon mein 20 g aur purushon mein 30 g hai.

Yeh din bhar ke saare fat ka hisaab hai. Isliye bottle se seedha daalne ke bajay chammach se naapiye. Ek level teaspoon sarso ka tel lagbhag 44 kcal deta hai (USDA: 884 kcal per 100 g).

• Frying ke bajay sauteing, steaming, grilling ya boiling zyada karein.
• Ghee bhi isi budget mein ginein. Guidelines ghee ya butter ko din mein 1 se 2 teaspoon tak rakhti hain. Ghee vs oil mein dono ka sahi use samjhaya gaya hai.
• Ek hi tel mein dobara frying na karein. Frying mein ek baar use hua tel chhaan kar ek-do din mein sabzi mein kaam le lein.

Kai gharon mein doosra tel bhi rakha jaata hai, jaise moongphali ka tel. Uske baare mein cold pressed groundnut oil benefits padhein.

Pehle garam karein

Pakane ke liye kachi ghani tel ko tab tak garam karein jab tak halka dhuan uthne lage aur rang ek shade halka ho jaye. Phir aanch kam karke masale daalein. Isse kachchi jhaanjh kam hoti hai. Tel ko dhuan dete hue aanch par na chhodein.

Tadka

Rai, sukhi lal mirch aur panch phoron ka tadka Bengal, Bihar aur Odisha ki dal aur sabzi mein aam hai. Hamari dal tadka recipe mein tadka ghee ka hai. Tez swaad chahiye to aakhri tadka sarso ke tel mein lagaiye. Punjabi chole bhi sarso ke tel mein ban sakte hain.

Achaar

Aam, nimbu ya mirch ke achaar ke liye tel ko dhuan uthne tak garam karein, poora thanda karein, aur itna daalein ki achaar doob jaye. Tel ki parat hawa ko achaar se door rakhti hai.

Machhli

Bengali rasoi mein haldi aur namak lagi machhli aksar sarso ke tel mein tali jaati hai, phir shorshe maach ya machher jhol jaisi gravy mein jaati hai.

Saag

Sarson ka saag dheemi aanch par pakta hai. Upar se lahsun aur mirch ka tadka lagta hai: sarso ke tel mein, ghee mein ya dono mein. Ghee lena ho to bilona ghee paramparik hai.

Kachcha, boondon mein

Aloo chokha, baingan bharta, jhalmuri aur sattu mein kuch boond kachcha tel swaad badha deta hai. Bottle ko band karke thandi, sukhi jagah par, dhoop se door rakhein.

Sarso ke tel ke fayde kya hain?

Sarso ke tel ke fayde uske fat mein hain. Saturated fat kam hai (2022 ka review), aur ICMR-NIN ki list mein yeh omega-3 ALA dene wale telon mein shamil hai. Kachi ghani tel mein antioxidants bache rehte hain. Yeh pura fat hai, 884 kcal per 100 g, isliye matra ka dhyan rakhein.

Sarso ke tel ke nuksan kya hain?

Sarso ke tel ke nuksan erucic acid aur calories se jude hain. Erucic acid ko chuhon mein heart muscle mein fat jamne se joda gaya hai. Isi evidence par US FDA ne sarso ka tel cooking ke liye ban kiya. Australia, New Zealand aur European Union mein ban nahi, upper limit hai. Moderation rakhein aur tel bharosemand source se lein.

Is sarso ka tel good for cooking?

Haan. Tadka, frying, machhli, saag aur achaar, sab mein yeh kaam aata hai. Kachi ghani tel ko pehle halka dhuan uthne tak garam karein, phir masale daalein. COWBERRY ke product facts ke hisaab se yeh tel deep frying aur sauteing jaisi tez aanch wali cooking jhel leta hai.

Is sarso ka tel good for hair?

Sarso ka tel baalon ka paramparik tel hai. COWBERRY ke product facts ke mutabik yeh hair care mein commonly use hota hai. Is page ki studies sarso ke tel ko khane ke roop mein dekhti hain, baalon par nahi. Isliye baal ugne ya dandruff par hum koi daava nahi karte. Lagane se pehle patch test karein.

Can we eat sarso ka tel in fast?

Yeh aapke ghar ki parampara par depend karta hai. Kai gharon mein Navratri jaise vrat mein rai aur sarso ka tel nahi liya jaata, aur vrat ka khana ghee ya moongphali ke tel mein banta hai. Kuch gharon mein yeh chalta hai. Apne parivaar ke niyam dekhkar tay karein.

What is sarso ka tel in English?

Sarso ka tel English mein mustard oil kehlata hai. Yeh mustard (Brassica species) ke beej se nikalta hai. Bengali mein ise shorsher tel, Punjabi mein sarhon da tel, Gujarati mein rai nu tel aur Tamil mein kadugu ennai kehte hain. Kachi ghani sarso ka tel yaani cold-pressed mustard oil.

Is sarso ka tel good for weight loss?

Koi bhi tel apne aap weight loss nahi karata. Sarso ka tel pura fat hai: 884 kcal per 100 g, yaani ek level teaspoon mein lagbhag 44 kcal. Iska swaad tez hai, isliye kam tel mein kaam chal jaata hai. Weight loss mein poore din ki calories ginti hain; apni diet ke baare mein doctor ya dietitian se zaroor baat karein.