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Why sugar is bad for all

Why sugar is bad

Why sugar is bad for you and especially for your child:

Sugar, being very much favorite to us, put its existence in everywhere. It is present naturally in fruits and vegetable, hidden in fruit-flavored drinks, chocolate bars, breakfast cereals, wholemeal bread, soups, canned fruit juice, jam, jelly, sauce, candy,  sugary snacks, carbonated drink, cake, cookies, restaurants, school menus, everywhere. Dr. Leo Galland, a writer on children’s health, gave his advice that “My first line advice to parents is to keep their children away from sugary cereals, pancakes or waffles with syrup, soft drinks, candy, cake, cookies, doughnuts, ice cream, frozen yogurt, and chocolate. Every ounce of reduction helps. Sugar alone does not cause hyperactivity, but it does reduce the nutritional quality of the diet and may aggravate other food intolerances.” As our test buds become more excited if sugar is present in the food, so maker add more sugar to the food product which leads to several health-related problems.

So we should make a goal to consume not more than 40 gm sugar per day and try to have it from natural sources. Refined and processed sugar multiply its negative impact on our health. While exercises a great antidote for sugar cravings. Because when we exercise, our body breaks down glycogen and releases glucose molecule into the bloodstream, which effectively gives us a sugar boost.

 

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As per Dr. Nancy Appleton, Ph.D. “The bottom line is that sugar upsets the body chemistry and suppress the immune system. Once the immune system becomes suppressed, the door is opened to infectious and degenerative disease. The stronger immune system the easier it is for the body to fight infectious and degenerative diseases.”  So eat less sugar and get a healthy life ahead. Even though if you want to eat sugar always prefer to have it from natural sources and say a big no to the processed and refined sugar.

 

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Know about your brain threats and brain protectors

The brain is one of the most critical organs of us. Like other organs, our brain to need the care to maintain its health. We heard that Brahmi is good for the brain which helps to memorize our daily plans effectively.  The relationship between food habits and Brain’s health is established by science. Today’s food habit decide your tomorrow’s brain health. Improper food habits may create disorders like Alzheimer, short-term memory, loss of intellectuality, etc. So to prevent these brain-related disorders we should develop a good food habit in well advance. Foods related to your brain threats and brain protectors are as follows.

Threats to our brain:

  • Saturated fats: like animal fat, butter, cheese, cream, etc.
  • Trans fat: used in processing foods like pizza, burger, etc.
  • Heavy metals: Food contaminated by iron, aluminum made cooking utensils. Fish brought in the factory waste contaminated water.
  • Excess copper: Excess copper may come in the water from copper made pipe for water and Copper made cooking utensils.

Brain protector:

  • Omega 3 fatty acids: Sourced from Salmon, Hilsha fish, almond, flaxseed, etc. 
  • Vitamin E: Nuts such as almonds, peanuts and hazelnuts, and vegetable oils such as sunflower, wheat germ, safflower, corn and soybean oils.
  • Blueberries and grapes.
  • Sweet potatoes.
  • Vitamin B12: Eggs, milk, cheese, milk products, meat, fish, shellfish, and poultry.

For Extra power for our brain:

  • Exercise.
  • Intellectual stimulation.
  • Adequate sleep.
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Diet chart for an underweight person

If a person is having BMI (Body Mass Index) less than 18.5, the person is considered as underweight. Like overweight, underweight is an outcome of malnutrition. Becoming underweight can lead to having other diseases. There are several reasons for becoming underweight or lean including wrong food habits however an underweight of lean person should follow a diet chart suitable for them.
Causes of low body weight:
Reasons for low body weight are as follows:
  1. The digestive system does not work properly so the body is not getting required nutrient.
  2. Bad or inadequate food intake. Irregularity with respect to time of eating.
  3. Tuberculosis, cancer, etc diseases.
  4. Disorder in secretion from the thyroid gland.
  5. Depression, anxiety, insomnia, etc.
  6. The nonscientific way of weight management.

Things to be considered for the preparation of the diet chart of a lean person:

  1. High-calorie quality food (easy digestive) is needed to increase the weight of a lean person.
  2. Good quality protein is needed from fish, meat, egg, milk, etc. to generate new cells which will help to heal the body organs. This will help to improve the performance of the body system.
  3. High calorie as well as easy digestive food like margarine, butter, cream, etc. Oily over fried food, animal fat, etc. should be taken.
  4. Quality carbohydrate food like dry food, nuts, food grains, jam, jelly, etc.
  5. Along with green vegetables, high carbohydrates contained vegetables like kuchu, potato, etc. should be eaten.
  6. The quantity of food and eating frequency to be increased.
  7. Between two heavy meals fruit, vegetable soup, chicken soup, etc. should be taken.
  8. A limited amount of Cutlets, cheeps, cold drinks, ice cream, etc can be taken if the person can digest it. 

Basic principles for the preparation of diet chart for a lean person:

Diet of a lean person should contain high calorie, quality protein, and fat. Details are as follows:

  1. Calorie: Calorie requirement of a lean person depends on the activity level of the person. Diet chart of the person shall contain at least 500 kcal more calorie than the requirements.
  2. Carbohydrate: Quality carbohydrate contained and easy digestive food shall be part of the diet chart. Kuchu, Potato, banana, etc can be eaten.
  3. Protein: For every Kg of body weight 1.2 gm protein is needed, that protein also shall be from quality food source like fish, meat, boiled egg, milk, water-soaked gram, etc. A good quality protein supplement also can be preferred.
  4. Fat: Easy digestive fat both omega 3 and omega 6 should be preferred take in more quality. But fried item and animal fat shall be avoided.
  5. Vitamin and mineral: Diet shall be designed in such a way all the vitamins and minerals requirement of the body can be fulfilled.
  6. Water: Sufficient amount of water shall be taken. Do not take a large amount of water at a time. Take a little amount of water frequently.

Diet chart for a lean person:

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A lean fellow should take food at least of 2700 Kcal from quality food. 80 gm and 70 gm of protein and fat respectively shall be taken from the daily diet. A chart is tabulated below:

Name of the food product
A daily amount of food product
Vegetarian Non-vegetarian
Food grains 250 gm 300 gm
Pulses 100 gm 50 gm
Root vegetable 50 gm 75 gm
Other vegetables 50 gm 50 gm
Bread 60 gm 60 gm
Butter 10 gm 20 gm
Milk 750 ml 300 ml
Sugar 50 gm 50 gm
Oil and fat 30 gm 50 gm
Fruit 150 gm 250 gm
Egg 1 each
Fish / Meat 100 gm

Distribute the above food at the different time of the day and make Time-dependent food chart. (Example provided in the link)

Following things shall be avoided by a lean person:

  1. Do not be in empty stomach for a long time.
  2. Avoid that food which is not easily digestible for you.
  3. If you have any health disorder or mental depression, please go to the physician or psychiatric counselor to fix it.
  4. Take a sufficient amount of water.
  5. Be mentally prepared to make good habits with respect to food, exercise, and a balanced lifestyle.

Hope this article will help you to design your diet if you are a lean fellow.

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