BALANCED DIET

                  BALANCED DIET

A balanced diet is one which contains all the required nutrients for good health in proper proportion such as proteins, carbohydrates, minerals, vitamins, fats and water. All these elements are easily available in fruits, vegetables, legumes, cereals, nuts, milk and whole grain foods.

The following food groups also called as Macro nutrients are essential parts of a balanced diet.

·      Proteins

·      Carbohydrates

·      Fats

·      Vitamins

·      Minerals

·      Water

1.  Proteins:

Protein is necessary for the growth, maintenance and repair of muscles. If you are a vegetarian, extra attention is required on balanced diet to replace the nutrients found in animals products.Vegans should eat a variety of foods containing fruits, vegetables, legumes, nuts, whole grains and adequate amount of dairy products such as milk cheese and butter. In this way our general health can remain intact and gain weight, vitality and energy. A vegetarian diet can be healthy and even more may lower the risk of some diseases such as diabetes, cancer, and heart disease.

Sources of protein;whole grains, lentils, milk, yogurt,cheese, beans, soy products, seafood, poultry, eggs and white meat. Seafood additionally has omega- 3 fatty acids.

2 Carbohydrates:

Carbohydrates include starch and sugars as well as fiber.  These include grains, beans, legumes, bread, pasta, rice, couscous, potatoes,breakfast cereals such as oats, rye, and barley. Starchy foods are our main source of carbohydrates and play an important role in a healthy diet. Today, we consume refined white flour more than any other grain. Refined white flour has poor nutritional value because outer most nutritious layer is removed during the refining process so we should consume whole grains for complete nutritional value.

Sources of carbohydrates

Whole grains, legumes, fruits, starchy vegetables, milk, and yogurt, Green peas, corn, and sweet potatoes etc.

3. Vitamins:

There are 13 Vitamins human body needs. They are vitamins A B C D E and K.We can usually get all our vitamins from the foods we eat. Our body can also generate vitamins D and K. Vitamins are essential to the normal functioning of the body. They are necessary for growth, vitality, health, general well being and for the prevention and cure of many health problems and diseases.

Following is the classification of vitamins:

Vitamin A:  This vitamin is important for vision, reproductive function, and increase resistance to diseases.

Sources:  Found in dairy products, fish oils, beta-carotene is found in colorful vegetables, and dark leafy vegetables.

Vitamin B-1:  Vitamin B-1 regulates nervous tones of the organism. It is an anti-neuritic vitamin. It helps in digestive system.

Sources: Whole grain, cereals, legumes, nuts, seeds, peas, lentils, dried milk and pork.

Vitamin B-2: Helps in production of Red Blood Cells and important for growth.

Sources: Dried yeast, liver of pork, fish, wheat germ, Bran, milk, tomatoes, and leafy greens.

Vitamin B-3: Helps in controlling cholesterol and maintains healthy skin.It converts carbohydrates to energy.

Sources: Nuts, eggs, poultry, avocados, legumes and fish.

Vitamin B-5: It converts fats to energy. It synthesizes cholesterol.

Sources: Milk, eggs, poultry, avocados, Mushroom legumes and lentils.

Vitamin B-6:  Important in production of hormones and processes amino acids.

Sources: Nuts, meat, poultry, bananas, avocados, legumes, and whole grains.

Vitamin B-12: It regulates nerve cell system.

Sources: Dairy products, poultry, meat and shellfish.

Vitamin C:It is essential for keeping the tissues of the body clean and wholesome. Absence of this vitamin causes Scurvy. It helps body in absorption of iron. It acts as anti oxidant and important in wound healing.

Sources: Oranges, lemons, grapes, Tangerines, turnips, tomatoes, raw green vegetables, carrots, potatoes, peach, apples and bananas.

Vitamin D: It helps the body in absorption of calcium.

Sources: Body can synthesize vitamin D from sun shine, cereals, dark leafy vegetables and dark green vegetables.

There is no need of taking vitamins supplements and animals products for the fulfillment of vitamins. We can get all the necessary vitamins in ample quantity by taking a balanced vegan diet with a variety of foods.

4. Fats:

A small amount of fats is an essential part of a healthy balanced diet. Fats are a source of essential fatty acids, which the body can not make itself. Fat helps the body absorb vitamin A, D and E as these are fat-soluble vitamins. Any fat that is not used by our body’s cells or to create energy is deposited as body fat. Likewise, unused carbohydrate and protein are also converted into body fat.

Sources of fats: Avocados, Cheese, Dark chocolate, Whole eggs, Fatty fish, Nuts, Chia seeds, Olive oil, Coconuts and coconut oil, Full fat yogurt.

5. Mineral salts:

Mineral salts are essential for body purification, construction and development. They are not less important to vitamins. Mineral salts include calcium, phosphorus, iron, copper, zinc, iodine, sodium and chlorine etc.

i)                 Calcium: Lack of calcium causes worms in intestines and release phosphate in urine. This mineral salt is available in lentils, sesame, whole grain flour, fruits, green vegetables, carrots, beetroot, cabbage and milk.

ii)              Phosphorus: It makes bones and teeth strong. It is mainly found in milk, cheese, legumes, dry fruits, and green leafy vegetables.

iii)           Iron: it helps in production of Red Blood Cells, and makes liver strong. Iron is important for cell growth, development and normal body functions.Spinach, bathua (chenopodium),amaranths, black carrots, green coriander, and cabbage are the main sources of iron.

iv)           Copper: copper with iron is essential for building of Red Blood Cells. Copper is available in whole grains and lentils.

v)              Zinc: It boosts the immune system of body.Zinc helps in wound healing. Legumes, chickpeas, lentils and beans all contain enough amount of Zinc.

vi)           Iodine: Lack of iodine causes goiter disease. Iodine is found in whole grains, onion and green vegetables.  Iodine is required by our body to make thyroid hormones. It is also essential for bone and brain development during pregnancy.

vii)        Sodium and chlorine:  Seaweed, rye, tomatoes, lettuce, celery and olives, and our table salt are many substances in which these salts are found in ample.

6. Water:

Water is the main component of our body. Nearly 70 percent of body weight is water. Water is an essential for every system of our body. Human life is wholly dependent on water. Our food is solubilized in water and absorbed by intestines. All toxins are flushed out in form of urine and sweat.  So we should drink 2-3 litres of water daily. It carries nutrients to cells, hydrates the body and avoid constipation.

Sources of water : To stay hydrated we should munch some spinach, water melon, cucumber, kharbuz etc.

Summary:

A balanced diet full of fruits and vegetable, proteins, fats, and whole grains is the best way to get enough of these six useful nutrients. Especially colorful vegetables are vital to prevent diseases and stay young for a long period.

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स्वास्थ्य और सोंदर्य

                                 स्वास्थ्य और सोंदर्य 

     

स्वास्थ्य अच्छा हो तो पुरुष हो या स्त्री सुन्दर लगते हैं जिनके शारीर का रक्त संचालन सही रहता है, मल निष्कासन बिल्कुल सही होता है, ऐसे व्यक्ति का जीवन ठीक रहता है | स्वास्थ्य से ही सोंदर्य प्राप्त होता है | जिसकी आँखें चमकीली हों गाल गुलाबी, छाती चौड़ी व कंधों की बनावट गोलाईदार हो, पतली कमर तथा नितम्बों का भरावपूर्ण एवं चाल में मस्ती हो, ऐसे व्यक्ति का व्यक्तित्व आकर्षक एवं सोंदर्यपूर्ण होता है |

क्रीम, पाउडर, लिपिसस्टिक, चिपिस्तिक का प्रयोग करके स्त्रियाँ चेहरे को कुछ समय के लिए चमका सकती हैं, पर उसमें वास्तविकता नहीं होती | इसमें जरा सा भी संदेह नहीं की सच्चे सोंदर्य की प्राप्ति, अच्छे स्वास्थ्य से ही सम्भव है कौन स्त्री ऐसी है जो सुन्दरता नहीं चाहती | सोंदर्य प्राप्ति के लिए स्वास्थ्य को उत्तम प्रकार का बनाने की आवश्यकता को समझना अति आवश्यक है, उसके लिए व्यायाम की जरूरत को समझना चाहिए | व्यायाम में घंटों लगे रहने की जरूरत नहीं, केवल मात्र प्रतिदिन आधा घंटा कोई व्यायाम किया जाये तो शरीर में छरहरापन, स्फूर्ति एवं ताजगी बनी रहती है | शरीर में जीवनशक्ति  का संचार होता है |

स्वास्थ्य के लिए आजकल कई प्रकार के व्यायाम उपलब्ध हैं जैसे तेज चलना, दोड़ना, दण्डबैठक, योगासन, एरोबिक्स, तैरना इत्यादि | आजकल जिम में व्यायाम का प्रचलन भी बढ़ गया है | तेज गति से टहलना भी एक अच्छा व्यायाम है | हमें नित्य सुबह, सायं किसी वक्त एक डेढ़ घंटा तेजी से टहलना चाहिए, क्योंकि केवल कसरत से ही सम्पूर्ण सोंदर्य की प्राप्ति सम्भव प्रतीत नहीं होती |

एक मनोवैज्ञानिक का कहना है की ``नारी का स्वयं अपने प्रति जागरूक होना मानसिक स्वास्थ्य का द्योतक है |जिस नारी में यह गुण न हुआ, उसे नारी कहना ही गलत है |``  कामकाजी नारियों में अधिक सफल वे ही नारियां होती हैं जो अपने रूप के प्रति सजग होती हैं |प्रतिदिन व्यायाम के साथ साथ भोजन पर भी पर्याप्त ध्यान दिया जाना आवश्यक है | आजकल हम कई प्रकार के पोषण रहित खाद्य पदार्थों का सेवन करते हैं जैसे बैरेड,बिस्कुट, पिज्जा पेस्ट्री समोसे पकोड़ी कचोडी इत्यादि | डिब्बाबंद खाद्य पदार्थ जूस मुरबे इत्यदि हमारे स्वास्थ्य का सर्वनाश किये जा रहे हैं |

इन सभी व्यंजनों का उपभोग हमारे स्वास्थ्य का जितना बिगड़ हुआ है शायद ही किसी एन्य वस्तु ने किया होगा |हम इन्हें केवल जीभ के स्वाद वश ही खाते हैं | ये हमारे शरीर को स्थूल एवं निष्क्रिय बनाते हैं | इनके कारण शरीर में विभिन्न प्रकार के विजातीय तत्वों का संग्रह होता रहता है | इन सभी पदार्थो का त्याग कर हमें पूर्णतया संतुलित एवं ताजा भोजन पक्का कर खाना चाहिए | हमारे भोजन में फल सब्जियां सलाद दूध घी एवं दालों का सम्पूर्ण समिश्रण होना आवश्यक है |    

The Sugary Foods

 The Sugary Foods

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All soluble carbohydrates, sweet-tasting is called sugar.  All carb foods contain starch and sugar as well.  Now the question is raised that why we need sugary foods?  Are sugary foods required for body?  Are they benefiting body anyhow or not? How much amount of sugar is required daily by the body?  Generally a concept is prevalent in our society that a fair amount of sugar is required daily by the body to generate heat in body.  But no appreciable effect of heat generated by consumption of sugar is noticed in the body.  The sugar is only required and used by the body when we do some physical work. A person engaged in sedentary work requires a very low amount of sugar daily.

Additional and excessive amount of sugar consumption is useless, needless and even harmful because for combustion of sugar in tissues, a fair amount of oxygen is required.  Generally, heat generated by consumption of sugar is not required in any function of the body.  A large amount of fuel is wasted in combustion of sugar and end products are excessively acidic.  A large amount of mineral salts is required to neutralize this acid.  Our body can hardly affords this.

Today, white sugar is used all over the world in beverages, jams, as preservative, cakes, pastries and in confectionery.  All the mineral salts are removed from it during the refining process.  Consumption of white sugar throw excessive burden on the system, especially when a person is already having a high protein and starchy diet.  Therefore, white sugar is nothing less than poison to the system.

According to a recent research most of the diseases like obesity, diabetes and even heart diseases are the result of consumption of sugar loaded foods.  A WHO report says that 1.9 billion adults and 41 million children are obese around the globe.  We should avoid breakfast cereals that are easily available, portable, crunchy and tasty but they contain excessive sugar.  Try to avoid any sugar breakfast cereals that contains added flavor and too much sugar.

Children consume excessively high white sugar products; which result in suffering from measles and fever. Excessive consumption of white sugar is so harmful that is hardly realized.  The best advice that can be given is to avoid it as much as you can.

The best possible form of sugar to the body is eating plenty of fresh fruits and some dried fruit as well. All the sugar the body requires will be supplied through these natural sources.  Even unrefined sugar (brown sugar)  hand-made is much better than white sugar; although, it is not needed at all if one is having plenty of fresh fruit and some dried fruit daily.

ANEMIA

Anemia

Main Points

·      Anemia is a condition where your bodyis low on red blood cells.

·      The most common one is caused due to deficiency of iron or hemoglobin.

·      To treat anemia, one should include moreIron rich foods in your diet.

What is anemia?

Human body is well articulated wonderful though complex machine. There is no such complex machine in this world which can compete to this, in producing blood, flesh, bone and bone marrow. The bone marrow requires iron to produce hemoglobin for the red blood cells. Normally, anemia is caused due to deficiency of iron in the body. If bone marrow stops producing hemoglobin for only two weeks, men would suffer severely of anemia.

There are many types of anemia, but the most common one is caused due to deficiency of iron in the body.  Anemia is a medical condition in which the blood is low in normal red blood cells.  Pernicious anemia is one of the vitamin B-12 deficiency anemias.   It is caused by an inability to absorb the vitamin-12 needed for our body to make enough red blood cells.  People with anemia have low levels of normal red blood cells.  Vitamin B-12 plays a role in creating red blood cells, so the body requires an adequate intake of vitamin B-12.  Our body also needs a type of protein called Intrinsic Factor to absorb vitamin B-12.  Intrinsic Factor is a protein produced by cells in the stomach. After we consume vitamin B-12, it travels to our stomach where it binds with Intrinsic Factor.  The two are then absorbed in the last part of our small intestine.

According to a survey conducted in 2016 India tops the list of nations with most anemic women and children.  In pregnant women, iron deficiency anemia can cause serious complications.  While in children it can affect their language and motor skills to a great extent. 

The Symptoms of Anemia:

If you are experiencing any of the following for a long time should get check your hemoglobin:

·      Constant fatigue

·      Paleness of body

·      Weakness of nervous system

·      Irritible behavior/short tempered

·      Constipation

·      Loss of appetite

·      Weight loss

·      Long time headache

·      Chest pain

·      Depression

·      Confusion and memory loss

·      Heart burn

·      Shortness of breath

·      Nausea and vomiting

·      Severe hair fall

Tips for improvement of symptoms:

Daily cold hip bath in the morning and evening for three to five minutes should be taken for improvement in digestion system.  After bath, a walk should be undertaken as per stamina.   Massage or sponge or friction bath is helpful to the anemic in increasing the blood circulation. 

Diet

Diet for an anemic should be suitable and simple as:

·      Any seasonal fruit250 grams and a glass of milk daily in themorning.

·      In lunch and dinner bran flour bread and vegetables.

·      In supper and afternoon, juice of  carrot, cucumber, mosambi in quantity of 250 grams.  

Natural Remedies for Anemia

·      Intake of vitamin C should be increased because anemia attacks on immune system, so you should increase vitamin C intake.  It will help to fortify you from within.  At the same time it helps in the absorption of iron.  Citrus juices such as Oranges and lemon are full of vitamin C.

·      A cup of curd with a teaspoon of turmeric is very useful and beneficiary to anemic person.

·      Green leafy vegetables such as spinach, celery, mustard green and broccoli are good source of iron.

·      Fresh juice of beetroot, carrot, cucumber, mosambi and pomegranate is great blood builder and also purifier of blood.

·      Another great inhancer is copper water. As per doctor’s advice, to have water stored in copper vessel overnight every morning is helpful in replenishing your body with natural minerals. It is also very good for treating hair loss. 

·      Sesame seeds and dry fruits raisins and dates are also full of iron and vitamin C as well. These dry fruits are also known as instant energy booster.

THE ART OF FOOD MIXING

The art of food mixing

    
     Food mixing is an art for maximum digestion and assimilation of nutrients. It is very important to mix right foods together so that the body receives what it needs without any disturbance in the stomach. But are we really aware about eating food in a right mix? The practice in which we are eating foods is right or wrong? What are the principles of mixing the food? 

     The concept of mixing the foods is not new one. But many of us do not know about the right mix. Honestly it is really hard to follow a method of mixing and eating the food. But it is highly rewarding and profits are much more than the efforts. If you have any issue of digestion and interested in improving the same, then you are at a right place.

      Although we intend to take a balanced diet but, it should not be taken as a single meal. A balanced diet is not possible in a single plate of food. We should frequently change the menu of our meals so that all the essential nutrients of a balanced diet may be availed. It is not required to fit carbohydrates, protein, fat, sugars, and dairy all in a single meal. In fact, it is very bad. One should not do so.

Principles of mixing foods

There are some principles of mixing the right foods to keep our digestion system fit. These are as follow:

1.   Proteins require an acid medium for their digestion. This acidic medium is provided in our stomach. Thus, proteins are digested in stomach.

2. Carbohydrates are best digested in an alkaline medium.  The process of their digestion starts in oral cavity continues  in the stomach in absence of proteins and also carried on in intestines.

3.Both proteins and starches are contrary and require separation in digestive process. One should not mix proteins  and starches. This is the worst food combination. 

4. The third group of food, fats and oils begin to digest in   intestines. These do not interfere with either proteins or   carbohydrates digestion.

5.   The sugars are digested on entering the stomach and then    carried to the liver, where it is stored as glycogen as body’s    energy reserve, thereafter introduced into the bloodstream       as per demand of body.

Thus, carbohydrates and fats can be taken together and in the second group protein and fats may be eaten together.

If the best results from the food taken are to be obtained, mixing of proteins and starches should be restricted. Sedentary workers and middle aged persons especially those living an indoor life should take starches and proteins separately.  Starches can be consumed individually, or with other non starchy vegetables and leafy greens.

Outcomes of wrong food mixing

     
       Taking meals containing starches and proteins exhaust the digestive system as there is no simultaneous digestion of starches and proteins. All the starchy foods should be first thoroughly chewed, and the habit of hastily bolting and swallowing must be stopped. Because after hollow swallowing results in undigested state of starches until all the protein portion of meal has been dealt with and only then it will be allowed to pass into the intestines for final digestion. At the same time undigested starch in the stomach is a hindrance to digestion. Young and active life leading persons have little problem, but who are middle aged or sedentary workers generally face an upset digestive process and/or indigestion. 

This miss-match of food leads indigestion which is a basic cause of flatulence, acidity and dyspepsia.

         There is a lack of understanding among common people about this excessive miss-mixing of protein and starchy foods, and that is why menace of indigestion remains with longer head.

Thumb rules to remember for mixing foods

• Starches and fats can be mixed
• Proteins and fats can be mixed
• Starches and sugary foods can be mixed with green vegetables
• Proteins with green vegetables and acid fruits, as we    already know that proteins are digested in an acid base
•  Mixing of starchy foods with acid fruits is not advisable

• In nutshell starches, fats, green vegetables, sugars may be consumed together because; they require an alkaline base for digestion.

• Protein, fats, green vegetables and acid fruits may be taken together as they are digestible in an acid base.

Examples of best food mixing

•  Milk and fresh fruits; cheese and fresh fruits
•   Roasted pork with apple sauce; fish with lemon juice, nuts, and apples
•  Fresh fruits and cream
• Dried fruits and nuts; dried fruits and cream;stewed fruits and cream
•  Honey and milk; dried fruits and milk
•  Bread and butter, green salad with raisins, olive oil
•  Bread, honey, raisins, dates or figs 
•   Cereals and dates, raisins, figs
•   Bread and honey; cereals and honey
•  Bread and butter and green salad; banana, cream and green salad
•  Bread and green salad; potatoes and green vegetables
• Bread and butter, cereals and cream, banana and cream

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