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Diet Chart Tips

5 Small Meals Vs 3 Meals - Which Is Better?

5 Small Meals Vs 3 Meals - Which Is Better?

Health is wealth! This age-old adage holds true even today. The usual practice of 3 meals a day needs some tinkering and 5 small meals a day seems like a good way forward. Go to any dietician or any nutritionist and they will vouch for its benefits. So, let us now take a look at the many advantages that come up with this multiple-meal plan:

Alters the food schedule and instils a sense of discipline:
It helps in altering your food schedule. When you spread your meals throughout the day, it allows you to try different dishes without over consuming any one dish. With more opportunities to eat healthy, you can develop proper diet charts and follow it properly across the entire day. Moreover, it teaches you discipline to keep a check on your diet.

Keeps a check on binge eating and overeating:
Five meals a day plan can help you control your weight. Intake of small meals prevents binge eating. You don't need to consume in large quantity at once if there are more meals to look forward to throughout the duration of the day. Smaller meals condition you in such a way that you do not indulge in overeating even if you are outside.

Something in every meal:
Since you're opting for five meals a day, you will indulge in different types of food items throughout the day right from vegetables, fruits, cereals, eggs, milk-shakes and much more. This will not only keep your palette satisfied, but will also make sure that you get all the right amount of nutrients as nothing healthy will be left out.

Goes hand in hand with all the diet charts and plans:
Eating healthy and in small portion ensures that you are on course for your diet plan. Five meals a day will give you a chance to screen your nourishment intake and manage it more viably. It also helps in keeping your appetite under check. It maintains a healthy balance between healthy eating and satiating your hunger.

Disregard the three-feast model; it has now become obsolete. Your busy schedule requests that you take a more dynamic approach to your nourishment. Five meals a day is just the right way to ensure that you have your share of proper nutrients every day.

Diabetic Diet!

Diabetic Diet!

Diabetic Diet Chart 1600 Kcal EARLY MORNING     6-7 AM                               

  1 GLASS OF WARM WATER WITH LEMON JUICE  + 5-6 ALMONDS/2-3 WALNUTS  OR GREEN/GINGER/LEMON TEA +2  KARELA BISCUITS          

BREAKFAST  8-9 AM       

1 BOWL OF OATS/ DALIA/WHEAT-FLAKES IN 250 ML TONED MILK ( WITH STEVIA)  OR 2 ATTA BREAD SANDWICH  (VEG/EGG/TOFU/CHEESE/PANEER/BUTTER)  OR 2 CHAPATIS/METHI PARANTHA WITH VEGETABLE/CURD/EGG BHURJI  OR  2 IDLI/1 PLAIN DOSA/1 MIX-VEG UTTAPAM /2 DHOKLA/POHA/UPMA/PASTA        

MID MORNING  11 AM      

1 FRUIT (APPLE/PEAR/GUAVA/ORANGE) + 1 GLASS BUTTERMILK      

  LUNCH  1-2 PM      

2 CHAPATIS /1 BOWL BROWN RICE WITH VEG/NON-VEG CURRY +DAL/RAJMA +  SALAD+CURD/RAITA         AFTERNOON  4-5 PM      1 BOWL SPROUTS/BHELPURI/JHALMURI/ CHANA-MURMURA        

EVENING   7 PM      

1 BOWL OF VEG/TOMATO/CHICKEN SOUP       

  DINNER   8-9 PM      

2 CHAPATIS /1 BOWL BROWN RICE WITH VEG/NON-VEG CURRY +DAL/RAJMA  +  SALAD+CURD/RAITA            

 BED TIME  10 PM      

1 GLASS OF WARM MILK WITH A PINCH OF TURMERIC   

FOODS TO AVOID :  

SUGAR,JAGGERY,HONEY,SWEETS,CAKES,MAIDA(WHEAT-FLOUR), POTATO,ARBI(COLOCASIA), SUJI,ARTIFICIAL SWEETENERS(EXCEPT STEVIA),CARBONATED DRINKS,ENERGY DRINKS,CHOCOLATES (EXCEPT DARK CHOCOLATE), FULL CREAM MILK/PANNER/DAHI,WHITE RICE,  JUNK FOOD(SAMOSA,KACHORI, JALEBI, PIZZA, BURGER, CHOWMEIN/NOODLES, MOMOS, ALU CHAT/TIKKI),PAV-BHAJI, CHOLE-BHATURE, DATES,MANGO,CHIKOO,LITCHI,GRAPES,FRUIT-JUICES,FRIED/FAST FOOD, GRAVIES/OILY FOOD

FOODS TO TAKE :

MULTIGRAIN ATTA, BROWN/PARBOILED RICE, OATS,DALIA,SATTU, VEGETABLES LIKE LAUKI/PARWAL/CABBAGE/CAULIFLOWER/BRINJAL/KUNDRU/CAPSICUM/KARELA/BEANS/TINDA/TORI/GHIYA/BHINDI/MUSHROOM,LEAFY GREENS LIKE PALAK,METHI,SARSON,BATHUA , SALADS(CUCUMBER/TOMATO/LETTUCE/ENGLISH CARROT/BROCCOLI), LOW FAT/TONED MILK, PANEER,DAHI , LENTILS(DAL),RAJMA,PEAS,CHANA,SOYABEAN,TOFU, FISH,CHICKEN ,EGGS, FRUITS LIKE APPLE,PEAR,GUAVA,ORANGE,GRAPEFRUIT,MELONS,PEACH,PLUM,BERRIES,

FOODS IN MODERATION:

BANANA, PAPAYA, WATERMELON, ALMONDS/WALNUTS/PISTACHIOS, PUMPKIN, PEAS, RADISH, INDIAN CARROT, BEETROOT, TURNIP

UNLIMITED SNACKS:

ROASTED CHANA, SPROUTS, SALADS, LEMON WATER, BERRIES, BUTTERMILK,

HEALTHY OILS:

UNPROCESSED OLIVE, MUSTARD, COCONUT, GROUNDNUT, BUTTER AND DESI-GHEE

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Indian Low Carb Diet Chart - Lose Weight Without Compromising Taste!

Being fit and healthy in these busy schedules has been a matter of concern for the majority of individuals. People want to get into their desired body shapes without having to burn a hole in their pockets. A healthy body keeps your mind and body synchronized elevating your overall performance. Physical exercise is one of the best ways to achieve your body goals but everyone doesn’t get the time and motivation to spend a few hours in burning carbs through physical activity.

Low carb diet comes as a savior in such cases. In fact, even if you are performing physical activities, the proper diet works as a catalyst and boosts the process of weight loss. Here is a completely low carb diet chart of extremely handy food items within the budget for all those aspiring individuals who want to keep their diets as lowkey as possible and still maintain a healthy lifestyle:

Foods to include in Indian low carb diet chart:-

1. Almonds

The healthiest way to start your day is by consuming 5 to 6 Soaked Almonds which are full of nutrition. It provides sufficient boost to your body and also makes you feel full.
Almonds are a great superfood and it can be consumed as a midday snack too. Just roast a few almonds and munch upon it in whenever you feel hungry.
      
2. Mung dal:

Yellow or green split mung dal is not only tasty but also a very healthy option for all your sudden hunger pangs. You can make pancakes from it by adding vegetables of your choice and also add cottage cheese to add the extra boost of taste and fiber. Boiled moong Dal with various seasonal vegetables or Mung dal soup is also a healthy alternative to have this protein-packed dietary supplement.

3. Curd:

You can have curd just by its own or in the form of smoothies combined with any low carb diet fruit (fruits like banana, mango, Chiku or custard apple is not suggested). Lassi is the famous north Indian drink and you have the healthier version of it by replacing sugar with a little salt. Another healthier alternatives to having curd are to have it in the form of buttermilk, flavored yogurt and also as a dressing in your favorite Salad.

4. Nuts and seeds:

One of the most popular superfoods among Indians are our very own Rajma or Kidney Beans. There are various healthy ways of consuming it and you can mix and match your choice of spices or vegetables to make it suitable to your taste buds. You can give our Desi Rajma a continental touch by making Mexican Salsa with chopped Vegetables. You can also have boiled Kidney bean Salad or even make small pancakes of it by mixing veggies of your choice and have it with your favorite dip.

Instead of junk foods, you can always carry some roasted seeds for mid time snacking. Roasted Soybean, Bengal Gram Dal, Flax Seeds, Sunflower Seeds are a great source of energy and also prevents you from feeling hungry very often.

5. Milk:

Milk is considered wholesome on its own. You can have it hot or cold, flavored or unflavoured as you like     

6. Sprouts:

Sprout Salad is considered one of the most healthy dishes. You can add vegetables and fruits of your choice to make it more wholesome. You can also have Mix Sprout Dosa or pancake or mixed sprout Bhel with little puffed rice.   
      
7. Paneer/cottage cheese:

Needless to say, Paneer is an all-time favorite for all the fitness freaks. Not only it's rich in fiber but very delicious as well. You can prepare many healthy dishes with paneers like Paneer Bhurji with vegetables cooked in very little oil, grilled paneer tikka marinated with curd and few spices, cubed Paneer Salad, Homemade Palak Paneer with less oil, sauteed chili paneer with olive oil.
 
8. Soybean:

You can have roasted soybean, or soybean chunks or granules with homemade gravies in minimum oil to enjoy a wholesome low carb diet. Omega- 3 fatty acids: Fish is full of Omega- 3 fatty acids. You can have it Steamed, broiled, baked or grilled as you like. Now that you know what foods to eat in an Indian low carb diet chart, here are some tips on how you can adopt an Indian low carb diet for weight loss.
 
Tips for following an Indian low carb diet chart:

Watch your fat: Not all fats are bad. There are some fats which are beneficial for you and will help you in weight loss but some fats are extremely unhealthy for your health. you need to avoid all trans fats. This means that you have to stay away from fast foods and deep-fried foods like fries, cutlets, cheese sticks and pakoras. Even saturated fats that are present in butter, ghee, and margarine are harmful to your body. Try to consume monounsaturated fats (present in olive oil, peanut oil, and mustard seed oil) as they help in limiting your carb intake and in bringing the feeling of satiety.

  • Choose complex carbs: Indian low carb diet demands more consumption of complex carbs than simple carbs. Including whole grains like whole wheat, barley, whole wheat pasta and whole wheat bread in your diet ensures your daily intake of complex carbs.  These whole grains are complex carbs containing plenty of fiber. Intake of these foods will facilitate the weight loss process.
  • Do regular exercises: After years and years of research, experts have claimed that any person who is regular in his exercise has overall better health in comparison to a person who doesn’t exercise. Exercise helps in maintaining good body weight, it keeps blood sugar levels under control and aids in the better functioning of the heart and other organs. You can increase your carb allowance window by exercising. indian low carb diet works to give better weight loss results only if the person includes exercises in his schedule while following the diet.    
  • Increase protein intake: Making your diet protein-rich is very essential to get the feeling of satiety and avoiding the urge to have food frequently. They stabilize the blood sugar level and control your cravings. You can include more of low-fat dairy products, lean meats, beans, legumes and a total of around 50-gram protein per day.
  • Go high on high fiber foods: Raw Salads full of fruits and vegetables are rich in fiber and are very beneficial for weight loss. Having them with your meals will ensure an increased fiber intake in the diet. Green leafy vegetables are rich in minerals and they help in certain health conditions like blood pressure and diabetes. Besides fruits and veggies, you can add flax seeds, fenugreek (methi) seeds, sprouts and whole grains to your low carb diet chart, to aid your weight loss. 

When you are adapting an Indian low carb diet, you must understand that cutting on the simple carbs is a good idea. But cutting down carbs completely from your meal plan is not really advisable. Here are 2 reasons why you should never completely omit carbs from your meals while following an Indian low carb diet.
 
What are the healthy carbs that you should love?

If you have made up your mind to follow an Indian low carb diet, you must also know about the healthy carbs that you should include in your regime.

  1. Low fat/non-fat yogurt and milk: These carbs add health to your bones and cause a lowering of your blood pressure. These dairy products are good sources of vitamin D, protein, riboflavin and calcium. Yogurt lacks vitamin d. So get your vitamin d from milk and vitamin d-fortified cereals. You must keep a check on the fat content of the dairy products. High amounts of saturated fat are not heart-healthy. Avoid creams and full-fat milk as much as you can.
  2. Fruits and vegetables: While following an Indian low carb diet chart, you ignore the fruits and vegetables! after all these are the healthiest foods of all. According to a study report published by the American Institute for cancer research and the world cancer research fund, you can prevent at least 20 percent of all cancers by including 5 to 10 servings of fruits and vegetables in your daily diet. Another study has proved that the risk of coronary heart disease falls by four percent for everyone serving the increase of fruits and vegetables each day. Adequate consumption of fruits and vegetables also yields positive effects on bone density.
  3. Whole grains: the bread are back – Imagine fiber-packed brown ones and forget about the ones made with refined flour. Whole grains are packed with nutrients and fiber. They have many health benefits which will help you to keep healthy. 

These superfoods are not only a healthy substitute for all the junks without having to compromise with your taste buds but also keeps you full for a longer period of time. You are just a proper low carb diet, few hours of physical activity and little determination away from getting a healthy and happy lifestyle.

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Kidney Stones - Dietary Tips You Must Follow!

Kidney Stones - Dietary Tips You Must Follow!

Kidney stones are caused when certain minerals of your urine are retained and are not fully released, causing them to amalgamate and form a stone. Passing a kidney stone is one of the most painful experiences you may face physically. Its magnanimity is often compared to childbirth, and those who are suffering from kidney stones dread having this experience. If you are not yet affected by kidney stones and do not want to, read further to know what type of diet you need to follow in order to prevent it.

  1. Drink lots of water: On an average, a person must be drinking at least 3 liters of water every day. If you live in a more hot and humid climate, your water intake must be even more than that, so that on an average, 2.5 liters of urine is passed throughout the day, which decreases the chance of unnecessary retention of minerals from the urine and release them more easily from the body.
  2. Continue eating foods rich in calcium: It is a common misconception that calcium accelerates the formation of kidney stones. Calcium is digested by the intestine, only excess calcium cannot be digested by the intestine and is sent to the kidney. Continue consuming calcium rich foods unless your doctor prescribes you against it. Make sure your diet includes enough dairy products such as milk, cheeses, etc., or other calcium rich foods, such as oats and broccoli.
  3. Limit intake of oxalic acid: Oxalic acid is mostly found in foods obtained from plants. It restricts the absorption of calcium in the intestines and as a result, more calcium is passed into the kidneys; thus, forming calcium oxalate, or oxalate stones. Try to avoid foods, such as rhubarb, Swiss chard, nuts, teasweet potatoes, etc.;mainly leguminous plant products.
  4. Decrease the ingestion of sodium salts, sugar and meat protein: Salts and sugars, mainly found in packaged foods are used to prevent them from expiring. They increase the release of calcium and oxalates into the blood, which thus increases the chance to develop kidney stones. Meat contains fibers which affect certain nutrients in the kidney, thus aggravating the formation of stones.
  5. Increase the consumption of insoluble fibers: Insoluble fibers are those rough fibers which are not soluble in water during the process of digestion. They are found in ricewheatbarley, etc., and are found to decrease calcium absorption in the kidney. They attach themselves to the calcium and oxalates, which enable them to be released as stool instead of urine.
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Eat Right In Exams!

Have a look at wat your kids should eat during exam

Diet chart for children during exams


Breakfast: 1 glass of sugar milk or almond milk / fruit milkshake without added sugar + 2 whole grain bread sandwiches / 2 mixed veg and parantha with a bowl of low-fat curd / 1-2 whole grain or multigrain wrap (chapati will do fine as well) with baked beans and veggie saute / 1 bowl of salted dalia with chopped veggies and masala) or jaggery sweetened oats with seeds, fruits and nuts.

Mid-morning snack: a colourful fruit platter topped with flaxseed 

Lunch:  2 phulkas + 1 bowl sprout salad / 1 bowl brown or red rice + 1 bowl of palak dal with true weight seeds cocktail

Half an hour after lunch: 1 glass spiced buttermilk.

Make a powder of the seeds and nuts and drizzle them over soups, dals, salads, chapati flour, and almost anything you can think of.

Mid-evening snacks: 1 bowl of fruit and nut muesli with soya milk 1 plate of moong sprout veg red rice poha + 1 glass of fruit milkshake / 1 plate multi-grain upma + 1 glass of whey protein shake

Dinner: bowl brown rice pulao + 1 small bowl mixed veg raita and dal you can take chapati too.

Post dinner snack if needed: trail mix containing nuts, seeds, and fruits / puffed quinoa and pulse snacks; healthy khakras; flaxseed and til laddoos; healthy cookies made from jowar, oats, and other whole grains. 

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Eating Right For Chronic Kidney Disease!

Eating Right For Chronic Kidney Disease!

What is Chronic Kidney Disease?

Chronic Kidney Disease (also known as Chronic Renal Failure) is the progressive loss of kidney function occurring over a span of several months to several years and is characterised by the replacement of kidney architecture with interstitial fibrosis.

Chronic kidney disease is classified into five stages on the basis or proteinuria (presence of protein in large amounts in the urine) or Glomerular Filtration Rate (GFR) - 1 being the mildest with no distinct symptoms and 5 being end stage renal failure.

Causes and Risk Factors of Chronic Kidney Disease-

The various reasons (called risk factors) that can increase chances of Chronic Kidney Diseases are:

  1. Diabetes mellitus, hyperlipidemia (excess fat proteins in the blood)
  2. Hypertension

  3. Family history heritable renal disease

  4. Older age, smoking

  5. Autoimmune disease

  6. Past episodes of acute renal disease

The direct causes of Chronic Kidney Diseases are-

  1. Diabetic nephropathy (leading cause)

  2. Hypertensive nephropathy

  3. Glomerulonephritis (swelling of the glomerulus in the kidneys)

  4. Reno-vascular disease (ischemic nephropathy)

  5. Polycystic kidney disease

  6. HIV-associated nephropathy

  7. Transplant allograft failure

  8. Exposure to drugs and toxins

Diet that you must maintain in Chronic Kidney Disease-

It is essential to make dietary as well as lifestyle amends once you are diagnosed with CKD. The main purpose of this diet is to maintain the levels of carbohydrates, fluids and minerals. This is done to prevent the buildup of waste products in the body as the kidneys are unable to fulfil its function properly.

It is recommended to refer a dietician who can make you a diet chart that helps you adhere to your diet.

Here is a list of food items that you may avoid or may consume if you are suffering from Chronic Kidney Disease:

  1. Carbohydrates : Carbohydrates are a good source of energy. If the intake of protein has been restricted, then it is recommended to replace that with carbohydrates as a source of energy. Fruits, vegetables, grains and bread can be consumed as they are rich source of fibres, minerals and various types of vitamins. You can indulge in some hard candies or sweets as well.

  2. Fats: Fats can provide a good amount of calories as well. Ensure that you only stick to healthy fats such as the monounsaturated and polyunsaturated fats that are good for your cardiac health.

  3. Reduce your phosphorus intake: A diet with no more than 800 mg of phosphorus can help reduce the risk of too much phosphorus building up in your blood.  Limit intake of foods with high levels of phosphate or phosphate additives such as organ meats, whole grain breads, processed foods, cola beverages, cheese, dried beans, liver, peanut butter, dairy products and chocolate. Many beverages and processed foods have these additives. Other high-phosphorus foods to limit include:

    • Cheese
    • Chocolate
    • Ice cream
    • Legumes
    • Milk
    • Nuts
    • Seeds
    • Yogurt
  4. Monitor your potassium levels: Usually, potassium is not restricted in stage 3 CKD unless lab tests show potassium is too high. Your doctor may make medication changes or prescribe a low-potassium diet. Reduce an elevated potassium level by limiting some high-potassium foods and potassium chloride (found in salt substitute and many low-sodium processed foods), such as avocado, bananas, cantaloupe, honeydew, legumes, milk, nuts, potatoes, seeds, tomato products and yogurt. Some high-potassium foods to limit or avoid include:??
    • Avocado
    • Bananas
    • Cantaloupe and honeydew melon
    • Dried fruit
    • Legumes
    • Milk
    • Nuts and seeds
    • Oranges and orange juice
    • Potatoes
    • Pumpkin and winter squash
    • Tomato products (juices, sauces, paste)
    • Yogurt
  5. Proteins: Usually, before undergoing dialysis, it is recommended to adhere to a low-protein intake diet. However when you are undergoing dialysis, it is necessary to consume a certain amount of protein. This detailed information can be obtained from your dietician.
  6. Fluids: In the early stages of CKD, your fluid intake is not monitored. But as the disease progresses, you need to check your intake of fluids as too much fluids may accumulate in your body and create pressure on your kidneys.

  7. Sodium Or Salt Intake: Keeping a check on your salt intake reduces the risks of high blood pressure. Also, having food low on salt can reduce your thirst and prevent fluid retention in your body.
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Glycemic Index In Diabetes - Good To Know Facts!

Glycemic Index In Diabetes - Good To Know Facts!

When you are suffering from Diabetes, your first concern would be is to keep your sugar level in check. For this, you need to measure your dietary needs and keep your sugar level in control. Carbohydrates are the main source of sugar in your body. While making your diet chart, make sure that you do include carbohydrates, but only those which would not tamper with your sugar levels randomly. There are certain foods which would shoot up your sugar level to an undesired amount. This would in turn cause various other health problems. The question that arises here is, how would you distinguish between good carbohydrates and bad carbohydrates for your body? Well, the easiest way to differentiate is the use of Glycemic Index (GI).

What is Glycemic Index (GI)?

Glycemic index is a measurement of how soon the body changes carbohydrate foods into glucose. It is usually mentioned in the nutritional information segment behind every packaged food. This would help you to understand whether it can be consumed by you or not, keeping in mind your stage of diabetes and other dietary restrictions that your medical practitioner might have asked you to follow. The lower the number is, say fifty and lower, then it is usually safe for consumption as it takes a long time to convert to glucose. But, if the food has a higher number, say, seventy and above, then it becomes difficult for you consume it as it can harm your body. A Glycemic index is important information that you need to check before buying your food in case you suffer from diabetes.

The index can change from individual to individual

This is an interesting yet unnerving fact that the index may change from person to person. The statistics mentioned on the packaging is just a starting point. Depending on how the food item is later cooked and what ingredients go into it, the Glycemic index may go down or go up. Some of the important factors for the changing index are the time the food is eaten, the way it is prepared as well as other foods that are consumed along with it. Foods break down into chemical compounds within our body. So, it is nothing but a chemical reaction which might increase or decrease depending upon the other variables.

Thus, these are some essential facts that you need to know about the Glycemic index. It is important to check GI, even at a base level, before purchasing your food; so that later on it does not create an imbalance in your diet schedule.

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How Can You Look Your Best This Wedding Season?

How Can You Look Your Best This Wedding Season?

Maintaining a healthy diet is of prime importance during a wedding season. Slightest of negligence can lead to unaccounted fat, leading to cardiovascular and other diseases. While working out can help to stay away from putting on the extra pounds, a healthy diet goes a long way in ensuring that the body functions at the optimum level.

Here is a list of important tips that will help to follow a healthy diet and refrain from putting on extra weight:

  1. Stay away from unnecessary fat: Most wedding parties have numerous food options. The high fat items such as dairy product, oily dishes should be eschewed in order to ensure that the body is not overstuffed with unnecessary fat that is difficult to get rid of.
  2. Look at the portion size: Another good way of maintaining a healthy diet is to pick and choose the right dishes and go for small portion size rather than going all out for the one dish one likes. There is no harm in trying multiple dishes, but the same should be done in small portion sizes.
  3. Planning for the day: One critical aspect of eating healthy is to eat throughout the day. On the day of the wedding, there are many people who tend to save the stomach for the party meal or drink. This is a very bad approach as far as eating healthy is concerned. A good way to plan the day is to eat light throughout the day. Salad, for instance, comes as a relief during the wedding session.
  4. Making a routine: Sticking to a diet chart helps a great deal in maintaining a healthy diet. The diet chart should comprise of multiple options. For instance, one need not stick to oatmeal for breakfast every morning. Variety will help to break the monotony and encourage a person to stick to the diet routine.
  5. Calorie count: In continuation of the diet chart, keeping a rough count of the calorie consumed on a daily basis also helps to stick to a healthy diet. Calorie count is a good way of keeping track of what one is eating and how much impact it will have in the longer run. Since wedding parties tend to possess a lot of food items, a rough calorie count will help an individual to balance the calorie count in the next few days.
  6. Refrain from too much drinking: Staying away from alcohol can be difficult in wedding parties, but their consumption increases the urge to eat more. It, therefore, makes sense to not consume more than a couple of drinks at any wedding party.
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थायराइड डाइट चार्ट - थायराइड डाइट फूड लिस्ट - Thyroid Diet Chart In Hindi - Thyroid Diet Food List!

थायराइड डाइट चार्ट -  थायराइड डाइट फूड लिस्ट - Thyroid Diet Chart In Hindi - Thyroid Diet Food List!

गले के अगले हिस्से में स्थित थायराइड ग्रंथि को साइलेंट किलर भी कहा जाता है. ऐसा इसलिए कहा जाता है क्योंकि इसमें आने दोषों का पता समय पर नहीं चल पाता है. जाहिर है किसी भी बिमारी का समय पर इलाज न हो पाने से स्थिति खतरनाक हो जाती है. कभी-कभी तो मौत भी हो सकती है. आपको बता दें कि आकार में बेहद छोटी सी लगाने वाली ये ग्रंथि हमारे शरीर को स्वस्थ रखने में महत्वपूर्ण भूमिका निभाती है.
थायराइड ग्रंथि के ठीक से काम न करने से हार्मोन का स्त्राव प्रभावित होता है. लेकिन यहाँ ये जानना भी बेहद महत्वपूर्ण है कि थायराइड ग्रंथि का कम या ज्यादा काम करना भी परेशानी का कारण बनता है. जीवनशैली और खान-पान में आने वाली अनियमितता ही थाइराइड की समस्या उत्पन्न करती है. इसका मतलब है कि यदि आप अपने जीवनशैली और खान-पान को लेकर सजग हो जाएँ तो इसकी संभावना काफी हद तक कम हो सकती है. इसके लिए हम आपको थायराइड का डाइट चार्ट बता देते हैं-
थायराइड पीड़ितों के लिए डाइट चार्ट-

1. आयोडीन युक्त खाना

थायराइड पीड़ितों को खाने-पीने के में आयोडीनयुक्त खाद्यपदार्थों को शामिल करना चाहिए. यानी ऐसे खाद्य पदार्थ जिसमें आयोडीन की पचुर मात्रा में पाया जाता हो. इसका कारण ये है कि आयोडीन की मात्रा ही थायराइड की क्रियाशीलता को प्रभावित करती है.

2. खाने का स्त्रोत
आयोडीन के लिए हम समुद्री जीवों या समुद्र से प्राप्त खाद्य पदार्थों का भी इस्तेमाल कर सकते हैं. मछलियों, समुद्री शैवाल और समुद्री सब्जियों में प्रचुर मात्रा में आयोडीन पाया जाता है.

3. कॉपर और आयरन
इसके अलावा कॉपर और आयरन से युक्‍त आहार लेना भी थायराइड में काफी लाभदायक होता है. इससे थायराइड ग्रंथि की क्रियाशीलता में वृद्धि होती है.

4. इसके स्त्रोत
कॉपर के लिए आपको काजू, बादाम और सूरजमुखी का बीज लेना चाहिए. इसमें कॉपर की प्रचुरता होती है.

5. आयरन की भूमिका
आयरन के लिए हरी और पत्‍तेदार सब्जियों से बेहतर विकल्प तो हो ही नहीं सकता है. विशेष रूप से पालक में आयरन की भरपूर मात्रा पायी जाती है.

6. पनीर और हरी मिर्च
थायराइड के मरीजों को पनीर और हरी मिर्च के साथ-साथ टमाटर का भी सेवन करना चाहिए. क्योंकि ये भी थायराइड गंथि के लिए बेहद फायदेमंद है.

7. विटामिन और मिनरल्स
आपको अपने डाइट चार्ट में विटामिन और मिनरल्‍स युक्‍त आहार को प्राथमिकता देनी चाहिए. इससे थायराइड ग्रंथि की क्रियाशीलता में इजाफा होता है.

8. आइस क्रीम और दही
थायराइड में कम वसायुक्‍त आइसक्रीम और दही का भी सेवन भी थायराइड के मरीजों के लिए काफी लाभदायक है.

9. गाय का दूध
इसके अलावा कुछ घरेलु उपाय भी अत्यंत लाभदायक है जैसे कि गाय का दूध भी इसके मरीजों को पीना चाहिए.

10. नारियल का तेल
नारियल के तेल से भी आप थायराइड ग्रंथि की सक्रियता बढ़ा सकते हैं. इसके उपयोग में आसान बात ये है कि इसका प्रयोग आप खाना बनाने के दौरान भी कर सकते हैं.
इन खाद्य-पदार्थों के इस्तेमाल से बचें -
1. थायराइड के मरीजों के डाइट चार्ट में सोया और उससे बने खाद्य-पदार्थों का कोई स्थान नहीं रहना चाहिए.
2. थायराइड के मरीजों को जंक और फास्‍ट फूड से भी दूर ही रहना चाहिए. क्योंकि फास्ट फ़ूड थायराइड ग्रंथि को प्रभावित करते हैं.
3. यदि परहेज करने वाली सब्जियों की बात करें तो ब्राक्‍कोली, गोभी जैसे खाद्य-पदार्थों से दूर ही रहना चाहिए.

कुछ अन्य उपाय-
थायराइड के मरीजों को इस डाइट चार्ट का पालन करने के साथ ही कुछ और बातों का ध्यान रखना चाहिए. नियमित रूप से व्यायाम करने की आदत डाल लेनी चाहिए. इसके साथ ही किसी योग प्रशिक्षक की सलाह से योग भी करना चाहिए. क्योंकि इससे थायराइड ग्रंथि की क्रियाशीलता बढ़ती है. हलांकि इन सबके बावजूद किसी चिकित्सक की सलाह अवश्य लें.
 

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Kidney Disease - Diet To Be Followed In It!

Kidney Disease - Diet To Be Followed In It!

What is Chronic Kidney Disease?

Chronic Kidney Disease (also known as Chronic Renal Failure) is the progressive loss of kidney function occurring over a span of several months to several years and is characterised by the replacement of kidney architecture with interstitial fibrosis.

Chronic kidney disease is classified into five stages on the basis or proteinuria (presence of protein in large amounts in the urine) or Glomerular Filtration Rate (GFR) - 1 being the mildest with no distinct symptoms and 5 being end stage renal failure.

Causes and Risk Factors of Chronic Kidney Disease-

The various reasons (called risk factors) that can increase chances of Chronic Kidney Diseases are:

  1. Diabetes mellitus, hyperlipidemia (excess fat proteins in the blood)
  2. Hypertension

  3. Family history heritable renal disease

  4. Older age, smoking

  5. Autoimmune disease

  6. Past episodes of acute renal disease

The direct causes of Chronic Kidney Diseases are-

  1. Diabetic nephropathy (leading cause)

  2. Hypertensive nephropathy

  3. Glomerulonephritis (swelling of the glomerulus in the kidneys)

  4. Reno-vascular disease (ischemic nephropathy)

  5. Polycystic kidney disease

  6. HIV-associated nephropathy

  7. Transplant allograft failure

  8. Exposure to drugs and toxins

Diet that you must maintain in Chronic Kidney Disease-

It is essential to make dietary as well as lifestyle amends once you are diagnosed with CKD. The main purpose of this diet is to maintain the levels of carbohydrates, fluids and minerals. This is done to prevent the buildup of waste products in the body as the kidneys are unable to fulfil its function properly.

It is recommended to refer a dietician who can make you a diet chart that helps you adhere to your diet.

Here is a list of food items that you may avoid or may consume if you are suffering from Chronic Kidney Disease:

  1. Carbohydrates : Carbohydrates are a good source of energy. If the intake of protein has been restricted, then it is recommended to replace that with carbohydrates as a source of energy. Fruits, vegetables, grains and bread can be consumed as they are rich source of fibres, minerals and various types of vitamins. You can indulge in some hard candies or sweets as well.

  2. Fats: Fats can provide a good amount of calories as well. Ensure that you only stick to healthy fats such as the monounsaturated and polyunsaturated fats that are good for your cardiac health.

  3. Reduce your phosphorus intake: A diet with no more than 800 mg of phosphorus can help reduce the risk of too much phosphorus building up in your blood.  Limit intake of foods with high levels of phosphate or phosphate additives such as organ meats, whole grain breads, processed foods, cola beverages, cheese, dried beans, liver, peanut butter, dairy products and chocolate. Many beverages and processed foods have these additives. Other high-phosphorus foods to limit include:

    • Cheese
    • Chocolate
    • Ice cream
    • Legumes
    • Milk
    • Nuts
    • Seeds
    • Yogurt
  4. Monitor your potassium levels: Usually, potassium is not restricted in stage 3 CKD unless lab tests show potassium is too high. Your doctor may make medication changes or prescribe a low-potassium diet. Reduce an elevated potassium level by limiting some high-potassium foods and potassium chloride (found in salt substitute and many low-sodium processed foods), such as avocado, bananas, cantaloupe, honeydew, legumes, milk, nuts, potatoes, seeds, tomato products and yogurt. Some high-potassium foods to limit or avoid include:
    • Avocado
    • Bananas
    • Cantaloupe and honeydew melon
    • Dried fruit
    • Legumes
    • Milk
    • Nuts and seeds
    • Oranges and orange juice
    • Potatoes
    • Pumpkin and winter squash
    • Tomato products (juices, sauces, paste)
    • Yogurt
  5. Proteins: Usually, before undergoing dialysis, it is recommended to adhere to a low-protein intake diet. However when you are undergoing dialysis, it is necessary to consume a certain amount of protein. This detailed information can be obtained from your dietician.
  6. Fluids: In the early stages of CKD, your fluid intake is not monitored. But as the disease progresses, you need to check your intake of fluids as too much fluids may accumulate in your body and create pressure on your kidneys.

  7. Sodium Or Salt Intake: Keeping a check on your salt intake reduces the risks of high blood pressure. Also, having food low on salt can reduce your thirst and prevent fluid retention in your body.
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