Healthyeating

ஆரோக்கியமான உணவு  நேத்ரா விஜயகுமார்  ஆரோக்கியமான உணவின் திறவுகோல் சரியான அளவு கலோரிகளை சாப்பிடுவது மற்றும் போதுமான அளவு தண்ணீர் குடிப்பது.  தினசரி தேவைகளை விட அதிகமாக நீங்கள் சாப்பிட்டால் அல்லது குடித்தால், பயன்படுத்தப்படாத ஆற்றல் கொழுப்பு திசுக்களில் கொழுப்பாக சேமிக்கப்படுவதால் தனிநபர்கள் எடை அதிகரிக்கக்கூடும், இது தோலுக்கு அடியில் அமைந்துள்ளது. நீங்கள் மிகக் குறைவாக குடித்தால், நீங்கள் எடை இழக்க நேரிடும்.  மூன்று பெரு நுண்ணூட்டச் சத்துக்கள் கார்போஹைட்ரேட் (கார்ப்ஸ்), கொழுப்புகள் மற்றும் புரதம் ஆகும், அவை ஒப்பீட்டளவில் பெரிய அளவில் தேவைப்படுகின்றன.  அவை கலோரிகளை வழங்குகின்றன மற்றும் உங்கள் உடலில் பல்வேறு செயல்பாடுகளைக் கொண்டுள்ளன. ஒவ்வொரு பெரு நுண்ணூட்டச் சத்துக்கள் குழுவிலும் சில பொதுவான உணவுகள் இங்கே:  கார்போஹைட்ரேட்: ஒரு கிராமுக்கு 4 கலோரிகளை வழங்குகிறது. உருளைக்கிழங்கு, ரொட்டி போன்ற அனைத்து மாவுச்சத்து உணவுகள். பழங்கள், பருப்பு வகைகள், பழச்சாறுகள், சர்க்கரை மற்றும் சில பால் பொருட்கள் ஆகியவை அடங்கும்.  புரதம்: ஒரு கிராமுக்கு 4 கலோரிகளை வழங்குகிறது...

WAYS TO NOURISH YOUR IMMUNE SYSTEM By NETHRA VIJAYAKUMAR Immune system Immune system is the body’s form of defense. The immune system is a collection of billions of cells that travel through the bloodstream. They move in and out of tissues and organs, defending the body against foreign bodies (antigen). The white blood cells are the key component. Top Immune System Boosters Your immune system is a process of checks and balances that helps fight and protect the body from disease and illness. Here are few ways to immunize your immune system, • Eating a well-balanced diet.  No single food will upgrade your immune system, poor nutrition can have a negative effect on the immune system. Try to eat a variety of fruits, vegetables, whole grains, dairy products and lean protein. Also, fit in foods with omega-3 fatty acids, like eggs, salmon and avocados, as well. All these foods will not only build up parts of your immune system, but can help you maintain a healthy weight too....

WEIGHT LOSS vs FOOD MYTHS By NETHRA VIJAYAKUMAR Weight loss, refers to a reduction of the total body mass, by a mean loss of fluid, body fat (adipose tissue), or lean mass (namely bone mineral deposits, muscle, tendon, and other connective tissue). Weight loss can either occur unintentionally because of malnourishment or an underlying disease, or from a conscious effort to improve an actual or perceived overweight or obese state. Myth: You have to give up all your favorite foods, to lose weight. Fact :  You don’t have to give up all your favorite foods when you’re trying to lose weight. Small amounts of your favorite high-calorie foods may be part of your weight-loss plan. Just remember to keep track of the total calories you take in. To lose weight, you must burn more calories than you take in through food and beverages. TIP :  Limiting foods that are high in calories may help you lose weight.  Myth: Grain products such as bread, pasta, and rice a...

TRUTH ABOUT FAT By NETHRA VIJAYAKUMAR DIETARY FAT Fat is a type of nutrient, and just like protein and carbohydrates, your body needs some fat for energy, to absorb vitamins, and to protect your heart and brain health.  Dietary fat and cholesterol Dietary fat also plays a major role in your cholesterol levels. Cholesterol is a fatty, wax-like substance that your body needs to function properly. In and of itself, cholesterol isn’t bad. But when you get too much of it, it can have a negative impact on your health. As with dietary fat, there are good and bad types of cholesterol.          • HDL cholesterol is the “ good ” kind of cholesterol found in your blood.          • LDL cholesterol is the “ bad ” kind.          • The key is to keep LDL levels low and HDL high, which may protect against heart disease and stroke.          • Conversely, high levels of LDL cholesterol can...

PROTEIN MYTHS By Nethra Vijayakumar Protein is an essential macronutrient, found throughout the body—in muscle, bone, skin, hair, and virtually every other body part or tissue. It makes up the enzymes that power many chemical reactions and the hemoglobin that carries oxygen in your blood. Protein is made from twenty-plus basic building blocks called amino acids.  Myth: Animal protein is complete protein. Fact: Amino acids are the building blocks for protein synthesis. The body needs 20 different amino acids to function. Each amino acid is important, however, 9 of these 20 are considered essential, meaning the human body cannot create them in sufficient amounts on its own. Therefore, we need to consume them in our diet. As for the other 11 amino acids, the body can create on its own (through a process called ‘transamination’). When it comes to animal versus plant proteins, one of the biggest differences is the proportions of essential and nonessential amino acids. Anima...

Nethra Vijayakumar Healthy eating According to WHO ,  Health  is a state of physical, mental and social well-being in which disease and infirmity   are absent. The  key to a healthy diet is to eat right amount of calories and drink enough amount of water. If you eat or drink more than the daily requirements, the individuals may gain weight as the energy which is not used is stored as fat in the adipose tissue, which is located beneath the skin. If you drink too little, you might lose weight. The three macronutrients are carbohydrate  (carbs), fats and peotein, which are needed in relatively large amounts. They provide calories and have various functions in your body. Here are some common foods within each macronutrient group: Carbohydrate: Provides 4 calories per gram. All starchy foods like potatoes, bread. Also includes fruits, legumes, juices, sugar and some dairy products. Protein: Provides 4 calories per gram. Pulses, legumes, egg, dairy, meat and fish...