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I am 27 yrs old and I suffer from obesity. What type of diet should I follow. Please give the names of items as well. And is cornflakes and oats healthy as they too have fats mentioned in their nutritional value. Is skimmed milk ok if I consume it daily.
Hi, I have lots of fatness on stomach and thigh portion. What am I suppose to do to get rid of my extra weight.
Tell the tips for weight loss and the tips should be simple and easy it can't effect my energy levels.
I don't feel hungry, wat should I do? Plzz suggest me some gud supplement so I can everything. I want to gain weight m too lean? I hate myself.
Computer Vision Syndrome (CVS), also known as digital eyestrain, is a group of vision-related problems arising due to prolonged use of computer, smartphones and tablets. Many people experience visual discomfort while viewing digital screens for a long period.
A good rule to follow is often called the 20-20-20 rule. When working at a
computer: every 20 minutes, look away from your computer screen and
find an object that’s at least 20 feet away to look at for 20 seconds. This
relaxes eye alignment and focusing muscles that are used for close up
work, reducing your risk of eyestrain and eye fatigue. If you still have
problems please see your eye specialist, who will be able to advise further
and also check your eyes in detail for any problems.
I want to make my fitness better. I am job doing person and have stress regarding my work, so I want to b fit and want to have sharpness mind. Any suggestions.
Recent developments have shown that fat might not be as harmful as people originally thought it was. Fats can prove to be beneficial too. It is capable of providing the feeling of fullness as well as helps in absorbing vitamins that are fat-soluble. A recent publication of a review in the European Journal of Nutrition regarding the existing research on milk fat came to conclusion that were quite surprising. People who consume full fat or whole milk are on equal terms with people who consumed fat free milk, as far as development of type-2 diabetes and cardiovascular disease is concerned. However, as far as weight loss is concerned, whole i.e. full fat milk should be preferred over fat-free milk.
Various surveys have reported that a majority of the people who consume whole milk exhibit less weight gain, lower body weights as well as low risks of obesity. The argument that excess calories are beneficial for the waistline is a topic that is prevalent even today. According to some researchers as far as weight gain is concerned, all calories are not equal. Additionally, if the focus is solely on the number of calories per serving, then a huge factor leading to obesity is ignored.
This factor is called fullness. Dr. Mario Kratz, author of the aforementioned review and a designated nutrition scientist at the Fred Hutchinson Cancer Research Center in Seattle, states that the removal of fatty acids from skimmed milk results in a delayed feeling of fullness as well as staying full. He also states that the fatty acids in milk affect hormone regulation and gene expression. In simpler words, these acids might crank up the amount of energy burned by the body as well as limit the storage of fat in the body.
All these findings help in showing that consumption of whole milk is more preferable to low fat, as far as the risk of obesity is concerned. However, it does not mean that people should engage in consuming only whole milk and 'use butter in all the recipes'. However, as far as the comparison between skim i.e. fat free milk and whole milk is concerned, the available research argues and suggests that full-fat milk is the way to go. If you wish to discuss about any specific problem, you can consult a doctor and ask a free question.
I eat bajri ke bhakri in afternoon. It's right time to eat. Or that time I have eat chapati. 2 bhakri have eat it's right no for me.
I am diabetic & HBP patient. I am using Gemer2 (two times daily) for diabetics & amlodac AT (one tab. Daily). My fasting result is 215 & PBS is 256 and BP is 95: 150. Pl. Let me know is there any suitable medicine in Homeopathy or Ayurveda to control the same?
Rice is one of the most widely consumed grains in the world. It’s mostly comprised of simple carbs, which have consistently been linked to obesity and chronic disease. However, countries with a high rice intake have low levels of these exact diseases. So what’s the deal with rice? Is it weight loss friendly or fattening? This article gets to the bottom of this question.
What Is Rice?
Rice is a cereal grain that has been grown for thousands of years. It’s a staple food in many countries and one of the most common cereal grains in the world. Several types are available, but varieties of white rice are the most popular, followed by brown rice. To better understand these different types, it’s best to start with the basics.
All whole grains are composed of three major components:
- Bran: A rough and hard outer layer that protects the seed. It contains fibre, minerals and antioxidants.
- Germ: A nutrient-rich core containing carbs, fat, protein, vitamins, minerals, antioxidants and other plant compounds.
- Endosperm: This is the largest part of the grain. It consists almost entirely of carbs (starch) and a small amount of protein.
Brown rice is an intact whole grain that contains both the bran and germ. Therefore, it’s nutritious and rich in fibre and antioxidants. On the contrary, white rice has had both the bran and nutritious germ removed, ultimately stripping it of all its nutritional parts. This is generally done to improve its taste, prolong its shelf life and enhance its cooking qualities. As a result, white rice varieties are almost entirely made up of carbs in the form of starches, or long chains of glucose known as amylose and amylopectin. Different types of rice contain different amounts of these starches, which affects their texture and digestibility.
Rice that does not stick together after cooking is high in amylose, while sticky rice is generally high in amylopectin. Because of these variations in starch composition, different types of rice can have different health effects.
Brown Versus White Rice
Since nothing has been stripped from brown rice it is generally higher in fibre, vitamins and minerals than white rice. The table below compares the nutrient contents of 100 grams of cooked white and brown rice.
|White v/s. Brown Rice||White||Brown|
|Carbs||29 grams||24 grams|
|Fiber||0 grams||2 grams|
|Protein||2 grams||2 grams|
|Fat||0 grams||1 gram|
|Manganese||19% RDI||55% RDI|
|Magnesium||3% RDI||11% RDI|
|Phosphorus||4% RDI||8% RDI|
|Vitamin B6||3% RDI||11% RDI|
|Selenium||11% RDI||14% RDI|
White rice is higher in calories and contains fewer nutrients and fibre than brown rice.
Rice Is a Staple Food in Many Countries
Rice is a staple food for more than half of the world’s population, particularly Asian countries like China, Japan, Korea and India. These are all countries that, until recently, had relatively low percentages of people who were overweight or obese. White rice is the predominant source of carbohydrates in those countries. For example, Koreans consume almost 40% of their total calorie intake from rice. In these countries, rice may be consumed an average of 20 times per week and up to six times per day. Even so, rice consumption seems to protect against weight gain and high blood pressure in these populations. In elderly Chinese people, a dietary pattern high in rice and vegetables seems to help prevent weight gain, large waist circumference and obesity. The same results were found in a study including over 200 overweight Iranians. No association between the frequency of white rice consumption and body mass index or belly fat was found. However, this trend may be changing, as diets in these countries become influenced by the Western Diet. In fact, the numbers of overweight and obese people have skyrocketed in many of these countries in the past few years.
One study among Iranian adolescents showed that those who had the highest rice intake had the worst diet quality. This indicates that these adolescents may be consuming rice with foods that older generations did not eat, potentially leading to weight gain. At this point, it seems that rice intake itself has a neutral effect, while its health effects — positive or negative — depend on a person’s overall diet. In short, it can be fattening if eaten with an unhealthy diet, but weight loss friendly if eaten with a healthy and well-balanced diet.
Some Types May Spike Blood Sugar Levels
The glycemic index (GI) is a measure of how much and how quickly a food spikes your blood sugar levels. Foods high on the glycemic index cause rapid spikes in blood sugar levels and have been linked to overeating and weight gain. On the other hand, foods with a low glycemic index cause a more gradual increase in blood sugar levels. They are believed to be particularly beneficial for people with diabetes, as they control blood sugar and insulin levels. Generally speaking, whole grains have lower GI scores than refined grains. This is one of the reasons why diets high in whole grains have been linked to a 20–30% reduced risk of developing type 2 diabetes. That being said, not all studies have found a link between refined grain consumption and risk factors for type 2 diabetes. The starch composition of rice may be a key factor in explaining this. Sticky rice is generally high in the starch amylopectin, which has a high GI. Therefore, it’s rapidly digested and may cause blood sugar spikes. Alternatively, non-sticky rice is high in amylose and has a low GI, which slows down the digestion of starch. It may even contain resistant starch, which is a type of healthy fibre. So regardless of whether rice is white or brown, its GI can range from relatively low (43) to very high (109), depending on the type and variety. If you are diabetic or sensitive to blood sugar spikes, picking non-sticky rice, which is high in amylose, would be your best bet to keep your blood sugar levels in check.
Any Food Can Be Fattening If Portion Sizes Aren’t Controlled
As with most things in nutrition, the dose determines the poison. There is nothing particularly “fattening” about rice, so its effects on weight must come down to serving size and the overall quality of your diet. Studies have repeatedly shown that serving food in a larger container or dish increases intake, regardless of the food or drink being served. This has to do with the perception of the serving size. Serving large portions has been shown to increase calorie intake significantly, without people realizing it. Also, since people don’t realize that they are eating more than usual, they generally don’t compensate by eating less at the next meal. Studies that have analysed the effects of serving size have shown that reducing the size of the “rice bowl” is an effective way to reduce calorie intake, body weight and blood sugar levels. Therefore, depending on the serving size, rice can be both weight loss friendly and fattening.
The Bottom Line
There doesn’t seem to be anything specifically fattening about rice. Different studies link it to both weight loss and weight gain. However, of the two types of rice, there is no question that brown rice is much more nutritious than white rice. Non-sticky rice may also be the better choice for people who are sensitive to blood sugar swings or have diabetes. It all seems to boil down to watching your serving size and following an overall healthy and balanced diet. If you wish to discuss about any specific problem, you can consult a dietitian-nutritionist.
Mrg one cup water at 8 and one cup milk at 11, not getting mrg food. It will affect my body or any side effect will come?
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