नाश्ते में मैगी खा लें, लेकिन भूलकर भी न छुएं छोले भटूरे, अमेरिका के डॉक्टर ने क्यों यही बात?

Chole Bhature in Breakfast : सुबह का ब्रेकफास्ट सेहत के लिहाज़ से बेहद महत्वपूर्ण होता है, लेकिन यह तभी फ़ायदेमंद होगा, जब इसमें सेहतमंद चीजें शामिल की जाएं. ऐसे में सवाल होता है कि सुबह नाश्ते में क्या खाएं और क्या नहीं. दिन की शुरुआत किस तरह के फूड्स से करनी चाहिए, ताकि सेहतमंद रहें.

आपके इसी सवाल का जवाब अमेरिकी डॉक्टर रवि के गुप्ता (Ravi K Gupta) ने अपने इंस्टाग्राम वीडियो में दिया है. उन्होंने चेतावनी दी है कि सुबह के वक्त भूलकर भी छोले भटूरे नहीं खाने चाहिए, क्योंकि यह हानिकारक हो सकता है. सेहत के हिसाब से उन्होंने बताया है कि कौन सा ब्रेकफास्ट अच्छा और कौन सा खराब हो सकता है. 

हेल्थ के लिहाज से सबसे बेस्ट ब्रेकफास्ट

 मैगी

डॉक्टर रवि के गुप्ता का कहना है कि मैगी (Maggi) को बनाना आसान है लेकिन इसमें पौष्टिक तत्व नहीं पाए जाते हैं, ऐसे में इसे ब्रेकफास्ट में खाना नुकसानदेह हो सकता है. इसे सिर्फ मजबूरी में खा सकते हैं.

 डोसा

डॉक्टर का कहना है कि डोसा (Dosa) यह एक अच्छा ऑप्शन हो सकता है, स्टीम्ड होने के चलते ब्रेकफास्ट में रोज खा सकते हैं. इससे सेहत को नुकसान नहीं बल्कि फायदा होता है. यह एक अच्छा फूड है.

 इडली

डोसा की तरह ही इडली (Idli) भी स्टीम्ड और हेल्दी ब्रेकफास्ट है. इसे नाश्ते में रोजाना खा सकते हैं. इससे सेहत को एक नहीं कई सारे फायदे मिलते हैं. पेट को भी काफी आराम मिलता है. यह दिनभर एनर्जी बनाए रखता है और मोटापा नहीं बढ़ने देता है.

ब्रेड ऑमलेट

डॉक्टर रवि के गुप्ता बताते हैं कि अंडा (Egg) प्रोटीन का अच्छा सोर्स है. इससे शरीर को कई बेनिफिट्स मिलते हैं. इसे रोज खाना फायदेमंद हो सकता है. इससे बनने वाला ब्रेड ऑमलेट ब्रेकफास्ट में शामिल करना अच्छा विकल्प हो सकता है.

 आलू पराठा

आलू पराठा भी बहुत से लोग सुबह-सुबह खाना पसंद करते हैं. इसे दही के साथ खाने से प्रोटीन अच्छा मिल सकता है. तेल की बजाय थोड़ा सा देसी घी इस्तेमाल करना ज्यादा फायदेमंद हो सकता है. ब्रेकफास्ट में यह एक अच्छा विकल्प हो सकता है.

 पोहा

सुबह के नाश्ते में पोहे को अच्छे विकल्प के तौर पर ले सकते हैं. यह चावल से बना होता है. अगर इसमें वेजिटेबल्स के साथ मिलाकर बनाएं तो रोजना खा सकते हैं. इससे जल्दी भूख नहीं लगती और मोटापा भी नहीं बढ़ता है.

 छोले भटूरे

छोले भटूरे तले-तले होते हैं. इनमें तेल और वसा की मात्रा काफी ज्यादा होती है, जो सेहत के लिए हानिकारक हो सकती है. इसे ब्रेकफास्ट में खाने से बचना चाहिए. इससे जितना दूर रहेंगे, उतनी ही सेहत अच्छी रहेगी. इसके अलावा छोले-कुचले भी खाना खतरनाक हो सकता है. हालांकि, इसे कभी-कभी खा सकते हैं लेकिन रोज नहीं.

छोले-भटूरे के क्या नुकसान हैं

पेट खराब होता है

मोटापा तेजी से बढ़ता है

हड्डियों को कमजोर बनाता है

मैदे की वजह से फूड एलर्जी का डर

मैदे की वजह से इम्यून सिस्टम कमजोर होता है

मैदे का ग्लाइसेमिक इंडेक्स बहुत अधिक होने के ब्लड में शुगर का लेवल बढ़ सकता है यानी डायबिटीज का खतरा

Disclaimer: खबर में दी गई कुछ जानकारी मीडिया रिपोर्ट्स पर आधारित है. आप किसी भी सुझाव को अमल में लाने से पहले संबंधित विशेषज्ञ से सलाह जरूर लें.

Swap These Foods For These Healthier Versions This Festive Season For Better Health

 

Consuming healthier versions of festive foods can help maintain health during the festive season by balancing indulgence with nutrition. Festive seasons like Diwali are often marked by high-sugar and fried foods, which, when consumed in excess, can lead to digestive issues, blood sugar spikes, and sluggishness. By choosing nutrient-dense versions of traditional favourites, you can enjoy the festivities without compromising on health. Keep reading as we share a list of food swaps you can make to stay healthy this festive season.

Here are 10 food swaps to consider for a healthier festive season

1. Nutty ladoo

Opt for ladoos made with nuts and seeds like almonds, walnuts, and chia seeds, combined with dates or honey for sweetness. This swap provides healthy fats, fibre, and natural sugars, keeping blood sugar levels stable and providing longer-lasting energy than sugar-laden ladoos.

2. Baked samosas

Use whole wheat or multigrain flour and bake the samosas instead of frying. Baking significantly reduces the oil content, making them easier on digestion while still offering the familiar flavors. The multigrain flour also adds fibre, aiding in satiety and digestion.

3. Dark chocolate treats

Opt for desserts made with dark chocolate, which contains antioxidants and less sugar than milk chocolate. Dark chocolate not only satisfies cravings with a richer taste but also supports heart health and lowers inflammation.

4. Jaggery-based mithai

Mithai sweetened with jaggery provides trace minerals like iron and potassium, unlike refined sugar. Jaggery is also easier on the liver and promotes digestive health, making it a better option for festive treats.

5. Fruit and nut halwa

Use fruits like bananas, dates, or figs along with nuts for a healthier halwa base. This swap replaces refined flour with fibre-rich, natural ingredients that add vitamins and minerals, making it nutritious and easier to digest.

6. Grilled paneer tikka

Grilling paneer instead of frying makes this popular appetiser lower in fat. Paneer is rich in protein and calcium, supporting muscle health and energy levels, while grilling adds a delicious smoky flavour without extra oil.

7. Coconut water-based sweets

Using coconut water as a base for desserts offers natural electrolytes, which help with hydration and detoxification. This swap reduces saturated fat intake while enhancing the flavour with a tropical twist.

8. Sweet potato chaat

Swap fried potatoes with roasted or boiled sweet potatoes, which are rich in fibre and vitamin A. Sweet potatoes have a low glycemic index, meaning they cause fewer blood sugar spikes and provide sustained energy.

9. Whole wheat kheer

Whole wheat or millets like foxtail or barnyard can be used instead of rice in kheer. These grains are more nutrient-dense, providing more fibre and vitamins that support digestive health, especially during a season of indulgence.

10. Greek yogurt shrikhand

Use Greek yogurt as a base for shrikhand to increase protein content and reduce fat. Greek yogurt is also probiotic, which supports gut health and helps with digestion, keeping you feeling light during the festivities.

Amla Can Be Highly Beneficial For Your Health; Try These Tips To Incorporate It More Into Your Diet

Amla also known as Indian gooseberry, is incredibly healthy and has been used in traditional medicine for centuries due to its high nutritional value. Rich in vitamin C, antioxidants, and anti-inflammatory compounds, amla helps strengthen immunity, supports skin and hair health, and promotes heart health by reducing cholesterol levels. It is also known for aiding digestion, managing blood sugar levels, and boosting liver function. Adding amla to your diet regularly can improve overall health, but its strong, tangy flavour can make it challenging to incorporate. Fortunately, there are several delicious and creative ways to add amla to your daily meals. Read on to find out.

Here are 10 tips to help you incorporate amla into your diet

1. Amla juice

Start your day with a small glass of fresh amla juice. It provides a vitamin C boost, supports digestion, and aids in detoxification. You can mix it with honey or dilute it with water if the flavour is too strong.

2. Amla powder in smoothies

Add a teaspoon of amla powder to your morning smoothie for a nutritious kick. The powder blends well with fruits like mango or pineapple, masking the sourness and enhancing the overall nutritional profile of your drink.

3. Amla chutney

Make amla chutney with fresh herbs like mint and cilantro, along with green chilies and spices. It serves as a tasty side dish, adding both flavour and health benefits to your meals.

4. Amla pickle

Try making amla pickle by soaking amla in spices and a small amount of oil. It can be stored for weeks and used as a tangy condiment that pairs well with rice, curries, and flatbreads.

5. Amla candies

For a sweet treat, dried amla candies, often coated with natural sweeteners, offer an enjoyable way to snack on this nutritious fruit. These can be found in health stores or made at home by dehydrating amla and lightly dusting it with jaggery.

6. Amla in salads

Add finely chopped or grated amla to salads for a unique, tangy twist. It goes well with ingredients like carrots, cucumbers, and pomegranate seeds, creating a fresh and nutrient-packed dish.

7. Amla tea

Amla tea, made by steeping fresh or dried amla pieces in hot water, provides a refreshing beverage packed with antioxidants. Add a bit of honey and ginger for additional flavour and health benefits.

8. Amla in yogurt or raita

Mix grated amla into yogurt or raita along with some spices for a cooling side dish that complements spicy meals. This combination helps boost digestion and adds probiotics for gut health.

9. Amla infused water

Add a few slices of fresh amla to your water bottle and sip throughout the day. The water absorbs the nutrients from the amla, providing a refreshing, vitamin-enriched drink.

10. Amla powder in soups and curries

Incorporate a teaspoon of amla powder into soups, stews, or curries. The powder dissolves easily, and its slightly sour flavour enhances the taste while enriching the dish with nutrients.

Incorporating amla into your diet through these varied methods allows you to enjoy its health benefits without overwhelming your palate, making it a versatile addition to your meals.

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Post a commentDisclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. 

Six Ways To Prevent Eye Strain And Damage From Diwali Lights And Firecrackers

Diwali, the festival of lights, brings immense joy and excitement with its bright illuminations, fireworks, and festivities. However, the dazzling lights and bursting firecrackers can lead to significant eye strain and potential damage if precautions are not taken. During the celebrations, our eyes are exposed to bright flashes, smoke, and dust, which can cause discomfort, irritation, or even more serious injuries. Dr. Vipul Gupta, Senior Consultant, Sharp Sight Eye Hospitals shares some effective ways to protect your eyes and prevent strain during the Diwali season.

1. Limit exposure to bright lightsThe decorative lights and constant flashes from firecrackers can cause eye strain and discomfort, especially when viewed for extended periods. Staring at bright lights for too long can lead to temporary vision problems like blurred vision or sensitivity to light.To prevent strain, limit your exposure to these lights and avoid looking directly at bright fireworks. Give your eyes frequent breaks by looking away or blinking regularly to reduce discomfort.
2. Use protective eyewearOne of the most effective ways to protect your eyes from firecracker-related injuries is by wearing protective eyewear. Safety goggles or protective glasses can shield your eyes from flying debris, sparks, and harmful chemicals released during the explosion of firecrackers.For those participating in fireworks or handling them closely, protective eyewear should be a priority to prevent burns or foreign particles from entering the eyes.
3. Stay at a safe distance from fireworksThe closer you are to bursting firecrackers, the higher the risk of exposure to bright flashes and airborne particles that can irritate or damage your eyes. Ensure you maintain a safe distance from the firecracker explosions to protect your eyes from sudden bursts of light and harmful debris.If you’re an observer, enjoy the display from a safe spot, preferably from a distance where your eyes are less likely to be impacted by the brightness and smoke.
4. Avoid rubbing your eyesWith all the smoke and dust in the air during Diwali, your eyes are more likely to feel itchy or irritated. However, rubbing your eyes can lead to more serious issues, especially if dust or small particles have entered the eye.Instead of rubbing, use lubricating eye drops to relieve dryness or irritation. These drops will help flush out any irritants and keep your eyes moist and comfortable.
5. Take regular breaks from screen timeIn the age of social media, we tend to spend more time on screens during Diwali, capturing moments and sharing them online. Excessive screen time combined with bright Diwali lights can significantly increase eye strain.To prevent digital eye strain, follow the 20-20-20 rule: Every 20 minutes, look at something 20 feet away for 20 seconds. This simple practice can help reduce eye fatigue and maintain eye health during the festive season.
6. Stay hydrated
7. Drinking plenty of water is essential for overall eye health. Dehydration can make your eyes feel dry and tired, especially when exposed to smoke and bright lights.

Staying hydrated helps keep your eyes moist and reduces the chances of irritation or strain caused by environmental factors.

Diwali is a time for celebration, but it’s important to prioritize eye safety amidst the lights and fireworks. By taking simple precautions like wearing protective eyewear, limiting exposure to bright lights, and staying hydrated, you can protect your eyes from strain and potential damage. Celebrate the festival of lights responsibly while safeguarding your vision for the future.

The Presence Of This Mineral In Avocado Is Why Vitamin D Gets Activated In The Body

 

Vitamin D is necessary for healthy bones and a healthy immune system, and it even helps with your mood, but what you may not know is that it has to go through a two-step activation process with the liver and kidneys to function. For this to happen, your body needs another active nutrient, which is magnesium; but where do you get magnesium from?

One of the other surprising sources of magnesium is avocados! Creamy, ripe, full of nutrients that your body requires-and, of course, magnesium, playing a key role in initiating vitamin D's action. So, including avocados in your diet not only tastes good but also helps you get all these out from your vitamin D!

Magnesium in avocados

 Magnesium is an essential mineral found in many plant-based foods, including avocados. A medium-sized avocado contains about 58 mg of magnesium, which contributes highly to the recommended daily intake (360-410 mg). Magnesium is involved in over 300 enzymatic processes in the body, including muscle and nerve function, blood sugar regulation, and energy production. One of its critical roles is assisting in the metabolism and activation of vitamin D, making it essential for maintaining healthy levels of this vitamin.

The role of magnesium in Vitamin D activation

Vitamin D is unique because it functions more like a hormone than a traditional vitamin. It is synthesized by the skin in response to sunlight and must be activated through a two-step process. In its initial form, vitamin D is inactive and needs to be converted into its biologically active form to perform its many functions in the body, such as promoting calcium absorption, maintaining bone health, and regulating immune function.

The first step of activation occurs in the liver, where vitamin D is converted into 25-hydroxyvitamin D [25(OH)D], the form usually measured to assess vitamin D levels. The second step happens in the kidneys, where 25(OH)D is converted into its active form, calcitriol (1,25-dihydroxyvitamin D). Both steps rely heavily on the presence of magnesium as a cofactor.

Magnesium acts as a critical regulator of this process by facilitating the activity of enzymes that are necessary for converting vitamin D into its active form. Without sufficient magnesium, these enzymes are less efficient, and vitamin D activation can be impaired, even if a person is getting enough sunlight or taking vitamin D supplements.

Why Vitamin D activation is important

Activated vitamin D enhances the calcification of all calcium that can be absorbed by the intestines to provide sufficient amounts in the blood to be deposited to the bones. Without activated vitamin D, the calcium amount may drop, which results in weak bones, increased chances of fractures, and osteoporosis, among other conditions.

Activated vitamin D keeps the immune system in check and prevents infections and inflammation.
The active form of vitamin D is calcitriol, which has a role in growth and differentiation, mainly of skin, muscle cells, and immune cells. Thus, lack of vitamin D would cause problems like slow healing of wounds, loss of hair, and fatigue.

Recent evidence suggests that vitamin D plays some role in mental health. Low active vitamin D has been associated with mood disorders, hence proper activation of the vitamin is very crucial.

How avocados support magnesium and Vitamin D interaction

Avocados provide a blend of nutrients that will contribute to the synergy of magnesium and vitamin D. Apart from providing natural sources of magnesium, avocados provide healthy fats, necessary for the assimilation of fat-soluble vitamins like vitamin D. So the fact that you eat avocados makes it possible for your body to assimilate vitamin D besides getting enough magnesium.

It is a fat-soluble vitamin; hence, it needs dietary fats for proper absorption and, therefore, can contribute to the increase in absorption of vitamin D either from foods or supplements. Thus, avocados help both in increasing absorption as well as the activation of vitamin D.

As stated above, magnesium is also required for the activation of vitamin D. Food sources rich in magnesium should, therefore, be included in your diet to ensure that your body has all the necessary components for vitamin D to be converted into its active form, such as avocados, nuts, seeds, and leafy greens.

Other good sources of magnesium

Magnesium is found in a variety of plant-based and animal-based foods, making it accessible through a well-balanced diet. One of the richest sources is leafy green vegetables like spinach, which provide a significant amount of this essential mineral. Nuts and seeds, particularly almonds, pumpkin seeds, and sunflower seeds, are also high in magnesium.

Another great source of magnesium is whole grains, such as brown rice, quinoa, and oats,. Legumes like black beans, lentils, and chickpeas are also packed with magnesium.

Lastly, dark chocolate is a surprisingly good source of magnesium. Consuming a small portion of dark chocolate (with at least 70% cocoa content) can satisfy a sweet craving while also boosting your magnesium intake.

Eat Your Way To Wellness: Best Protein-Rich Foods For A Long And Healthy Life

 Are your food choices paving the way for a healthier future or steering you towards chronic diseases? As reliance on processed foods increases, many individuals risk inadequate nutrition. This can lead to serious conditions like type 2 diabetes, obesity, and heart disease. But it doesn’t have to be this way. By choosing nourishing meals that energise the body and support overall health, we can significantly reduce our risk of illness and maintain a healthy weight.

If you’re ready to transform your diet for the better, it’s time to focus on nutrient-rich foods that promote longevity and vitality. Here are some protein sources to consider that could greatly benefit your long-term health:

Eggs

Eggs are an excellent source of bioavailable protein, which means your body can efficiently absorb and utilise them. Packed with essential minerals and vital amino acids, eggs help maintain strong muscles and boost overall energy levels.

Milk

Dairy milk contains trace amounts of almost all the nutrients your body requires. It is a great source of high-quality protein and contains calcium, phosphorus and riboflavin (vitamin B2), among many other vitamins and minerals.

Greek yogurt

Greek yogurt is a versatile protein source that provides calcium for healthy bones and supports digestive health. It’s an excellent addition to your diet to help maintain muscle mass as you age.

Almonds

Almonds are an excellent source of plant-based protein, healthy fats and vitamin E. They help lower cholesterol and protect cells from oxidative damage, making them a smart choice for longevity.

Paneer

Low-fat paneer or cottage cheese is rich in casein protein, a slow-digesting protein that promotes muscle repair during rest. Its calcium content supports bone health and is associated with a healthier life.

Lentils

Lentils are an excellent choice for vegetarians and vegans because of their high plant-based protein content. They are also abundant in fibre and iron, making them a heart-healthy option.

Chia Seeds

These tiny seeds are packed with protein and are a rich source of omega-3 fatty acids, which are thought to reduce inflammation and support heart health. Incorporating chia seeds into your smoothies or salads is an excellent way to include them in your daily diet.

Published By :News18 October 25, 2024, 09:45 IST

Six Reasons Why You Should Add Ghee To Your Food

 Whether added to “arhar dal” or spread over a warm chapatti, ghee is an age-old ingredient of Indian home-cooked, comfort food. The practice of adding ghee to dal has its roots in both custom and medical knowledge. In addition to improving taste, clarified butter or ghee has several health advantages, such as improving digestion and boosting immunity. Ghee can add to the nutrition level, flavour, and texture of many dishes while being easy on the stomach. Whether you enjoy Indian food or are a fan of soups, you can turn everyday meals into filling, health-promoting dishes by adding some ghee.

Reasons Why You Should Add Ghee Into Your Food

Improves Digestion

Ghee is a great way to get butyric acid. When the beneficial bacteria in the gut break down the dietary fibre butyrate, a short-chain fatty acid is produced. Butyric acid is the colon cells’ preferred energy source. It is excellent for boosting intestinal wall energy. Ghee can also be used to treat gastrointestinal conditions like Crohn’s disease. Often soup or lentils can cause bloating but adding ghee to it can prevent it.

Maintains Weight

Ghee is perfect for weight loss since it contains good omega fatty acids, which increase lean mass and decrease fat mass. Ghee is regarded as a rich energy source and an ideal Ayurvedic superfood because of its medium and short-chain fatty acid content.

Boosts Immunity

Ghee’s abundance of vital fat-soluble vitamins D, K, E, and A boosts our immunity. It also helps the body absorb fat-soluble vitamins and minerals from food. Additionally, traditional desi ghee is believed to have antibacterial, antifungal, and antioxidant qualities that protect us against colds, flu, coughs, and viruses.

Improves Brain Health

Ghee’s healthy saturated fats improve brain function. It prolongs life and guards against damage to cells and tissues. Consuming ghee on an empty stomach in the morning enhances cell renewal, which accelerates our body’s healing process.

Glowing Skin

The anti-inflammatory and antioxidant-rich qualities of ghee calm the skin, lessen pigmentation and inflammation, slow down the aging process, and remove toxins from the body. It gives your skin and hair brightness by acting as a natural moisturiser.

Enhances Flavour

Last, but not the least, the ideal way to enjoy a steaming plate of your regular meal is by adding a dollop of ghee, which gives a richer texture and better fragrance. Ghee can also be added to spicy dishes to reduce their spice content.

Published: by News18 October 25, 2024, 11:15 IST