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Due to our busy lifestyle most of us look for the quickest method to cook the food but due to this we are not cooking properly our food especially legumes/ whole pulses and hence facing lot of issues whenever we are consuming chana, rajma, lobiya, soybean etc.
Pulses such as lentils, dried beans, peas and chickpeas have been staple foods for many civilizations. Yet today, their nutritional benefits are often greatly underestimated. The reasons why pulses are underestimated have been widely discussed:
- The length of cooking time (much longer than vegetables);
- Some beans can cause flatulence because they contain oligosaccharides, a carbohydrate that is difficult to digest.
- Raw pulses contain high levels of ‘anti nutrients’ such as phytate, tannin and phenol, which can limit the body’s absorption of minerals, such as iron and zinc.
- So, this is why the need for soaking the pulses arouse.
Many pulses are soaked in water from 4 to 8 hours – a practice that will dramatically reduce their phytate content and cooking time and their propensity to cause flatulence. But ensure that you have drained off the water in which you soaked because of high levels of anti nutrients present in it. Soaking ensures that pulses can be more easily digested and their nutrients better absorbed by the body. In fact, soaking dried pulses for several hours brings them back to life, activating their enzymes. Soaking in sodium bicarbonate solutions is more effective to reduce anti-nutrients than soaking in water alone.
Do you always have to soak pulses?
No! lentils and split pulses can be cooked without soaking. However, they may well still benefit from soaking (it stops the shell from cracking and removes any impurities). In addition, soaking reduces cooking time. Lentils do not need to be soaked but it will reduce their cooking time by around half if soaked. Soaking is only required for peas (cow pea, chick pea- white and black), bengal gram, beans (kidney beans, soybeans), green moong (whole).
Most beans will need a minimum of 4 to 12 hours of soaking in fresh, cool water. Discard the soaking water because it has anti nutrients in it.
You yourself can observe if you soak pulses you will realize the foaming in the soaked water. This foam has anti nutrient which will not let other nutrients to be absorbed in our body.
Having diabetes does not mean you have to give up your favorite foods or stop eating in restaurants. In fact, there is nothing you can’t eat. But you need to know that the foods you eat affect your blood sugar (also known as blood glucose). You should eat regular meals, think about the amount you eat and make food choices to help control your diabetes better and prevent other health problems.
Basic nutrition tips
Did you know that food has three main nutrients? they are carbohydrates, proteins and fats. While everyone needs a balance of these three things to stay healthy, eating right is extra important for people with diabetes. While this may seem hard, your diabetes educator can help you learn how to:
- Count carbohydrates – “ carbs” are found in all kinds of foods, including breads, pastas, fruits, dairy products and sugary foods such as desserts. “complex” carbohydrates, such as whole grain bread, provide more nutrition than others. Sweets such as cake aren’t as good for you as whole grains and vegetables, and often are high in fat and calories. That’s why it’s better to save them for a treat.
- Read food labels – looking at food labels can give you a clue to just how healthy (or unhealthy) a food is. Your diabetes educator can help you know what to look for, but in general look for foods with three or more grams of fiber per serving and avoid saturated and trans fats.
- Measure each serving – it’s very easy to eat more food that you need or are even hungry for, without realizing it. A diabetes educator can show you how to measure your food. That way you know how much you should eat and don’t overdo it. For example, a serving of protein (such as chicken or fish) should be the size of a deck of cards.
- Develop an eating plan – once you understand which foods are healthier and how much you should eat, a diabetes educator can help you find a meal plan that works for you. You can talk about how to plan a week of eating overall. Or you can talk about how to plan or each meal.
- Prevent high or low blood sugar – blood sugar that is either too high or too low can cause real problems and make you feel sick. When it’s too high, that means your diabetes is out of control and you may have blurry vision, headaches or feel tired. When it’s too low, you can feel shaky, sweaty, weak and light-headed, or have a fast heartbeat.
- Set goals for healthy eating – changing your eating habits can seem overwhelming. But by working with a diabetes educator you can make a plan that works for you and fits into your lifestyle. It starts with simple goals and a realistic plan to tackle them.
Will walking ,exercise eating fruits ,drink buttermilk or coconut water will help me to loose weight? Also suggest how long I should exercise i.e duration?
￼Healthy cooking begins with the good, healthy ingredients that you use to prepare your meals. Do you know the way you cook can impact nutrients in your food? these healthy cooking tips will help you get the most nutrition from foods:
• Cutting vegetables into small pieces and exposing them to air before cooking may result in loss of vitamins especially vitamin c and b vitamins like thiamine. Therefore cut your veggies in larger chunks and cook them immediately to prevent loss of these essential nutrients.
• Rice loses a lot of water soluble nutrients if you rinse it many times before cooking and draining excess water after cooking. Wash your rice with minimum water and cook in just sufficient amounts so that all water is absorbed and no nutrients with excess water gets discarded.
• Did you know cooking eggs helps in destroying “avidin”, a substance present in egg white which binds biotin (vitamin b7) and makes it unavailable for your body? so now you know why you need to cook those eggs well before you eat them.
• Excessive heating of milk may be undesirable since lactose (natural milk sugars) reacts with proteins in the milk and reduces the protein quality besides causing browning of the milk.
• Did you know repeated heating of oils and fats during frying may lead to formation of trans fatty acids in oil.
According to one study from the journal of physiology, the effects of drink temperature can have a serious impact on your digestive system. Ultimately the effects vary from person to person, but cold water was shown to have a negative impact on meal digestion.
- Drinking something cold causes your blood vessels to shrink and this hinders your digestion. Instead of working towards breaking down and absorbing the nutrients from the foods you just ate, your body is stuck wasting energy to regulate your core temperature. Hence stomach contracts and becomes too tight to be able to process food efficiently. This is why you might feel constipated.
- Drinking cold water after a meal creates excess mucus in your body, which can lead to a decrease in immune system function, making it easier to catch colds and illnesses. Although its effect is minimal, to an individual with a weak constitution, drinking cold water could prove problematic.
- While drinking ice water can make you feel refreshed and stimulate you in the short term, it actually serves to drain your energy in the long run. This is because your body has to use extra energy to warm up the water and bring it up to its average temperature.
- If you drink cold water with a meal or after it, fats in your food become solidified due to the low water temperature. The body now struggles to digest the nonessential fats from your body.
- Once you get into the habit of drinking water at room temperature or warm, you will notice a dramatic improvement in your digestion and the way your body feels while eating and after the meal.
We all have heard our grandparents telling us, that drinking water stored in a copper vessel is beneficial to our health. So much so that some people have glasses and jugs made of copper that they use exclusively to store and drink water. So, do you think this belief really has any scientific logic?
According to ayurveda, water stored in a copper vessel has the ability to balance all the three doshas in your body, (vata, kapha and pitta) and it does so by positively charging the water. The water stored in a copper vessel is known as ‘tamara jal’ and is supposed to be consumed after storing the water in a copper vessel for at least eight hours.
When water is stored in a copper vessel, the copper gently leaches into the water and lends it all its positive properties. The best part about this water is that it never becomes stale and can be stored this way for long periods of time.
- Try drinking water stored in a copper vessel regularly. Apart from fine tuning our digestive system to perform better, copper also helps our body break down fat and eliminate it more efficiently, thereby, helping our body keep only what it will use and throw out the rest, hence helping in weight loss.
- Copper has properties that stimulate peristalsis (the rhythmic contraction and relaxation of the stomach that helps food get digested and move along the digestive tract), kill harmful bacteria and reduce inflammation within the stomach, making it a great remedy for ulcers, indigestion and infections.
- Copper strengthens our immune system and aid in the production of new cells. Copper is also known to help wounds within the body, especially the stomach.
- Copper has been found to help regulate blood pressure, heart rate and lowers one’s cholesterol and triglyceride levels. It also helps prevent the accumulation of plaque and has the documented effect of dilating blood vessels to allow better flow of blood to the heart.
- Copper is known to be oligodynamic in nature (the sterilizing effect of metals on bacteria), and can destroy bacteria very effectively. It is especially effective against e. Coli and s. Aureus, two bacteria that are commonly found in our environment and known to cause severe illnesses in the human body. Copper is known to help prevent common water-borne diseases like diarrhoea, dysentery and jaundice.
- Copper has very potent anti-inflammatory properties. This asset is especially great to relieve aches and pains caused due to inflamed joints – like in the case of arthritis and rheumatoid arthritis. Apart from that, copper also has bone and immune system strengthening properties, making it the perfect remedy for arthritis and rheumatoid arthritis. This is why drinking water infused with copper is a great option for relief from aches and pains of these diseases.
- Right from cell formation to aiding in the absorption of iron, copper is an essential mineral for the functioning of your body. This is one of the reasons that it also helps in keeping anemia at bay. An essential component in the entire process of absorbing and using iron present in the body, copper helps keep the levels of haeme (iron) up and regulates its flow in your blood vessels.
- Copper is the main component in the production of melanin (a pigment that mitigates the color of your eyes, hair and skin) in our bodies. Apart from that copper also aids in the production of new cells that help replenish the top most layers of our skin. While melanin helps the body stay safe from sun damage, speeds up wound healing and covers up scars, the production of new cells is a boon for smooth, blemish-free and clear skin.
- While buying copper utensil, one very easy way to distinguish between pure copper and an adulterated version is to know that copper is a very soft metal and pure copper is difficult to mould into intricate shapes. So if the design of your copper vessel is very intricate, it is most probably not made with pure copper.
To wash copper utensil from inside, do not use a coarse scrub as it will tend to scrape away copper from the vessel. Instead, use one half of a lemon (you can squeeze out the juice) and rub it on the inside of the vessel. Allow it to stand for a few minutes and then wash off with plain water. Alternatively you could also try using baking soda with water. Use this mixture to coat the inside of the vessel and allow it to stand for a few minutes and rinse away the excess baking soda.
Drinking water twice or thrice in a day from a copper vessel is more than enough to reap its benefits.