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Shanglakpam Nandakeshwor Sharma
Dt. Sangeeta Bhatt provides answers that are very helpful. Very interesting
The human body is designed to process foods with the help of fibers. The benefits of fibers are being recognized widely, and people are being advised to increase their fat content. Per day, the body requires about 25 to 30 g of fiber per day.
The body requires two types of fibers - soluble and insoluble. The soluble ones absorb water during digestion, contribute to stool bulk, and are believed to reduce cholesterol levels. Fruits, vegetables, legumes, oats, and barley are good sources of soluble fibers.
It takes a little planning to ensure your food is fibrous, but the benefits will be lot and long lasting.
Follow some of the following simple steps and your will see them for yourself:
Vegetables - On a lighter note, make sure each meal of yours is as colorful as possible. Include good amounts of carrots, radish, greens, legumes, tomatoes, cabbage, and any vegetable that you like in each meal. This ensures that you get all the fiber and nutrients that you want in a meal. Baked, boiled, raw - choose any form that you like.
Fruits - It is advisable to eat a raw fruit as compared to having its juice. The fiber content gets reduced when you convert it to a juice. Try not to discard the peel, unless it is not edible at all, pineapple or jackfruit for example. Fruits, along with vegetables, form the most natural and best source of fiber. About 5 servings of fruits and vegetables per day will get you all the fiber you need for a day - 25 to 30 g per day. Berries, pears, prunes, figs, apples, oranges, apples, pears, mangoes, pineapples - take your pick.
Whole grains - Whether you are picking up bread, noodles, cookies, or a packet of pasta, make sure they are made of whole grains and not refined flour. Include one cereal in your breakfast. Oats, barley, wheat germ powder, flaxseeds can all be good sources of fiber. Replace white rice with brown rice to get more fiber.
Water - Though not a direct contributor to fiber, increasing the water intake makes the fiber from the above mentioned foods more effective. It promotes better food passage through the intestines and contributes to better stool. It also reduces the bloated feeling that you get with increased fiber.
Try to gradually make these small changes to your diet and you will see the benefits almost immediately. Try including more fibrous foods to also prolong your hunger pangs, breakfast being the best way to start.
My daughter is 17 year old. Recently she went to Bangalore for her studies. Her hostel food is not good so eating outside all mcd KFC dommino. She has put on weight not only that her breast also becoming big. Please suggest. She is not doing any physical activity.
Excessive fat in the body can cause a host of health complications such as diabetes, blood pressure, gout and disorders related to the gallbladder. However, there are certain food types that can help you achieve a healthy body with optimal fat levels.
1. Greek yoghurt: This type of yoghurt contains higher amounts of protein and fewer carbohydrates as compared to regular yoghurt. It will help you feel full for a longer duration and prevent over snacking.
2. Green tea: Apart from its antioxidant properties which are beneficial to the body, it also raises the metabolic rate in the body to burn calories. Catechin is a compound present in green tea that aids in removing belly fat.
4. Chicken: Chicken mostly consists of lean protein that requires more calories to digest as compared to digesting fats and carbohydrates. Lean protein also help build muscle in the body which burn more calories when the body is at rest.
5. Cinnamon: Cinnamon aids the body in transporting the sugar into the cells so that it can be used as energy and not stored as fat.
6. Eggs: Eggs are considered to be a type of superfood as they contain plenty of minerals and vitamins. Eggs also contain protein that helps in feeling full for a longer duration.
7. Non starchy vegetables: Non starchy vegetables such as carrots, squash and zucchini contain fiber that help you feel fuller. They also contain very less carbohydrates so they do not add much calorific value to the body.