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Mr. Dharmendra

Acupuncturist, Varanasi

10 at clinic
Mr. Dharmendra Acupuncturist, Varanasi
10 at clinic  ·  ₹ online
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My favorite part of being a doctor is the opportunity to directly improve the health and wellbeing of my patients and to develop professional and personal relationships with them....more
My favorite part of being a doctor is the opportunity to directly improve the health and wellbeing of my patients and to develop professional and personal relationships with them.
More about Mr. Dharmendra
Mr. Dharmendra is an experienced Acupuncturist in Harahua, Varanasi. You can visit him at null in Harahua, Varanasi. Book an appointment online with Mr. Dharmendra and consult privately on Lybrate.com.

Lybrate.com has a nexus of the most experienced Acupuncturists in India. You will find Acupuncturists with more than 42 years of experience on Lybrate.com. Find the best Acupuncturists online in Varanasi. View the profile of medical specialists and their reviews from other patients to make an informed decision.

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Foods to gain muscle mass

M.Sc - Dietitics / Nutrition
Dietitian/Nutritionist
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Foods to gain muscle mass

1. Lean beef

2. Eggs

3. Whole grains

4. Whey protein

5. Beet

6. Fish

7. Cottage cheese

8. Skinless chicken

9. Healthy fat

10. Oatmeal

11. Brown rice

12. Beans

13. Spinach

14. Mixed nuts

15. Chocolate milk

Foods to gain muscle mass

I am 24 year old and my weight is 39 kg only want increase it. I am also suffering from lack of appetite.

Bachelor of Ayurveda, Medicine and Surgery (BAMS)
Ayurveda
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I am 24 year old and my weight is 39 kg only want increase it. I am also suffering from lack of appetite.
1. For increasing weight ...First we have to work on ur digestive system..It will do Aam pachan and will increase ur digestive power and appetite.... 2. Mix 1 teaspoon each of cinnamon, ginger and cumin powder with honey to make a paste. Take 1 teaspoon 3 times a day.. 3. Take small meals 4-5 times a day.. 4. Eat healthy n light food .. 5. Drink plenty of fluids.. 6. Avoid constipation... 7. Walk 1km daily in evening... 8 .Follow up after a week.

I am a 25 years old my problem is lazy please help me I want more energy boost my body.

B.Sc. - Dietitics / Nutrition, Nutrition Certification,Registered Dietitian
Dietitian/Nutritionist
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I feel you are not taking a nutritious diet. Your Daily food intake should ideally consist of – a. Have plenty of nuts, dry fuits and seeds. Almonds, walnuts, sunflower seeds, pumpkin seeds, figs, dates and raisins. They are full of healthy fats needed by a human body. B. Good amount of fruits and vegetables – Bananas, apples, pomegranate, green leafy vegetables. Fruits and vegetables helps in absorption of food in the body and together, completes your daily nutrition need. C. If you are a non- vegetarian - Eat eggs, chicken etc. D. Eat whole grains – Try to have multi grains spread throughout the day. Wheat, brown rice, oats, bajra, daliya etc should be taken in multiple meals in a day. E. Eat Sprouts – Chana and moong which are full of protein and nutrients. F. You can supplement your diet with good quality multi-vitamin capsules. If you are lacking in protein, you can buy a high quality whey protein and have it with banana shake twice a day. G. You can take natural food items like wheat grass which is full of essential nutrients which helps in weight gain.

My mom got pain near the knee. At least 15 days gone. But the pain is not recovered. What should we do?

BSc
Ayurveda
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My mom got pain near the knee. At least 15 days gone. But the pain is not recovered. What should we do?
Give her r compound tablet 2tblets after lunch end 2 after lunch dinner. Massage narayan taila on knees morning end night. Use knee cap. Add in her food calcium, vitamines, mnirales, milk end milk products.
2 people found this helpful

Diet Tips for an Ectomorph

B.Sc. Food & Nutrition, M.Sc. Food & Nutrition
Dietitian/Nutritionist
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According to physiologists, human bodies are of three types: endomorph, mesomorph and ectomorph. Endomorphs are round and fat; they find it difficult to lose weight. Mesomorphs are neither too fat nor too thin; they can lose the weight they gain very easily. Ectomorphs are usually thin and tall; they can eat whatever they want without gaining much weight.

If you are an ectomorph and you wish to gain weight, the bad news is that it will be difficult for you. Your metabolic rate is too high and your muscle growth is comparatively lower. If you want to gain muscles, you need a comprehensive workout routine and the right diet. Along with the right training, you need to remember to eat from the three major food groups: carbohydrates, proteins and fats.

I. Carbohydrates: Carbohydrate is the main energy source for your body and you need 50-60 per cent of it in your daily intake. The foods you can include in your diet are as follows:

  1. Fruits
  2. Oatmeal
  3. Potatoes
  4. Yam
  5. Pasta
  6. Whole grain cereal
  7. Quinoa
  8. Vegetables

II. Proteins: Protein is the most important macronutrient (food you need in huge amounts in your diet). Protein plays an important part in repairing your body and building muscles. You need 1.5 grams of protein intake as per your bodyweight. Proteins you can eat include:

  1. Lean meat (Such as turkey or chicken)
  2. Fish (Such as halibut, tilapia, cod, etc.)
  3. Seafood (Such as crabs, prawns or lobsters)
  4. Eggs
  5. Skim milk
  6. Whey protein
  7. Cottage cheese

III. Fats: The correct fat intake will raise your testosterone levels (this hormone is responsible for muscle growth), protect the joints in your body, provide extra energy and improve your mood. You can add fat to your diet by consuming the following foods:

  1. Nuts
  2. Organic nut butter (Such as peanut butter or almond butter)
  3. Fatty fish such as salmon, sardines, trout, tuna, mackerel and herring
  4. Healthy oils (Such as olive oil, fish oil or flaxseed oil)
  5. Avocado
Diet Tips for an Ectomorph
5379 people found this helpful

I am 19 years old, I am very thin. I am taking daily foods but I am not becoming fat even I am getting tiredness. What should I do. What type of food can I take.

B.Sc. - Dietitics / Nutrition, Nutrition Certification,Registered Dietitian
Dietitian/Nutritionist
Ask Free Question
I am 19 years old, I am very thin. I am taking daily foods but I am not becoming fat even I am getting tiredness. Wha...
Hello to gain weight you should eat more calories than you burn. Plus not only you have to eat calorie dense food but you have to keep in mind that what you are eating is healthy too. In the process of weight gain you do not want to put weight in an uneven manner and look unhealthy rather than looking bright and healthy. You'll see the desired results after following these things: 1. Start exercising. Start working out if you are not active. The biggest myth that prevails now a days is that thin people do not need to work out. This is wrong. When you challenge your body, it is forced to grow. But this growth can only be possible if you are eating enough food to let the body absorb and grow in size and muscles. 2. Eat healthy. Stop drinking and smoking too much if you are indulged in it. Limit your intake of junk food and any form of sugar. Do not at all starve yourself. Make it a habit to eat something healthy every 3 hours. This means you have to eat 6 small meals in a day. Your daily food intake should ideally consist of nuts, dry fruits, seeds, almonds, walnuts, sunflower seeds, pumpkin seeds, figs, dates and raisins. They are full of healthy fats needed by a human body. 3. Consume good amount of fruits and vegetables. Bananas, apples, pomegranate, green leafy vegetables. Fruits and vegetables helps in absorption of food in the body and together, completes your daily nutrition need. 4. Eat whole grains. Try to have multi grains spread throughout the day. Wheat, brown rice, oats, bajra, daliya etc should be taken in multiple meals in a day. 5. have it with banana shake twice a day. Chana and moong which are full of protein and nutrients. 6. Increase protein intake. Protein proves to be the most essential nutrient when it comes down to gaining strength or building muscle. Therefore, consume all types of protein from both veg and non veg food items. Chana and moong which are full of protein and nutrients. Try to be patient while you are on the process of weight gain. Results take time to show. Just follow the regimen of weight gain religiously and you will soon start seeing the results.
1 person found this helpful

I am 34 yrs old. Suffering form low hb and b12 and calcium. And loss 4 kg weight in two months. Kindly tell me what should I do and home remedies for this ?

PGDD, RD, Bachelor of Home Science
Dietitian/Nutritionist
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apart from these nutrients you need to understand you have to have a balanced intake. The supplements will work only if your diet is good. Eat dairy, nuts, sprouts and egg daily. Try to take dates, curd, chikki, raisins etc. Eat frequent meals. Avoid long gap in between meals. Avoid junk foods aerated drinks and excess tea and coffee.

I am 27 year male I have knee pain last 40 day what should I do ?

MD - Acupuncture, Pranic Healing, Diploma in Acupuncture
Acupuncturist
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I am 27 year male I have knee pain last 40 day what should I do ?
Identify the mid point between the ankle bone and tendons and give pressure with a blunt edge on either side of your foot for 2 minutes. Also give pressure in the web between 2nd and 3rd finger from your toe for 2 minutes. Finally give a good massage for both feet in hot water. Identify the dipping portion on the back of your knee folding. Press this dip with both middle fingers and hold your knee with your thumbs for support. Please swing 20 times morning and evenings. This will relieve your problem. Inform after 10 days.
1 person found this helpful

I am Bablu patidar I am 25 year old boy sir my weight is 53kgs so please help me increasing my weight my height is 5'8 inches. I applied all treat to increasing weight but not increase weight. So sir please help.

Bachelor of Ayurveda, Medicine and Surgery (BAMS), MD - Ayurveda
Ayurveda
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I am Bablu patidar I am 25 year old boy sir my weight is 53kgs so please help me increasing my weight my height is 5'...
Rx 1. You tack aswagandha powder one tea spoon in tree tym in day with milk. 2. Drakshashwa 30-40 ml with water 3 tym. 3. Milk with rice as your diet. One month regular.

Tell me the names of nuts which are healthy and rich in proteins and also weight gain. Tell me the names and in which time should I eat and how many.

Masters in Human Nutrition and Nutraceuticals
Dietitian/Nutritionist
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Tell me the names of nuts which are healthy and rich in proteins and also weight gain. Tell me the names and in which...
All nuts r good to health. U can take walnut if you r not willing to put on weight. Nuts can be taken anywr n anytym.

I am 21 . I want to know why I feel weakness all time. I feel pain in back bone and suffering from low bp also.

BHMS, M.D (HOM)
Homeopath
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I am 21 . I want to know why I feel weakness all time. I feel pain in back bone and suffering from low bp also.
Could be due to less intake of water. Or menstrual irregularities like profuse bleeding, lack of nutrition in your diet. Try to address these and find out the answer. You are the best to judge the reason. Please take plenty of fluids, healthy diet (fruits, leafy vegetables, a glass of milk daily, high proteins).

My weight is very less, I can't feeling hungry to eat. I want to grow my body weight. So please give me suggestions.

MBBS
General Physician
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My weight is very less, I can't feeling hungry to eat. I want to grow my body weight. So please give me suggestions.
For increasing your weight Few diet tips - Not to eat fried food items and Can eat All green vegetables, moong, chana,Dal, rice etc And to apply ghee over chappati and don't apply oil over chappati And to drink milk mixed with turmeric powder twice a day And If possible eat eggs on alternate days And If possible in breakfast eat atleast one bajra ka rotla And Eat seasonal fruit.
1 person found this helpful

I am 21 yrs old and I eats alot but they dont effected in my body and I need to gain some weight but due to this I dont get it so what should I do?

Certified Diabetes Educator, Registered Dietitian (RD), PGDD, Bachelor of Unani Medicine and Surgery (B.U.M.S), General Physician
Dietitian/Nutritionist
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I am a registered dietitian, certified diabetes educator and a doctor who will help you in managing your weight. You need to provide me your daily food intake details. There are many lifestyle and dietary guidelines that can be followed: take high protein prescribed diet. Maintain a healthy body weight eat a balanced diet as prescribed by a registered dietitian, I being a registered dietitian and doctor have been successfully helping patients with their diabetes problem. I will also prescribe medicines that will speed up the time to achieve your weight management goals. Gradual weight management is always advisable. An increase in 500 kcal per day can result in increasing the body weight by 0.5 kgs per week. Objective should be to restore a desirable weight/ ideal body weight according to one's age, gender and height. To rebuild body tissues, to maintain a good nutritional status and to maintain ideal body weight. I will need to carry out detailed assessment in your case, after assessing your personal challenges to weight management, I will recommend a strategy to gradually change habits and attitudes that have sabotaged your past efforts. I being a both a registered dietitian and doctor have been successfully helping patients with their problems through a holistic approach using customized therapeutic diet and medications. Do reply back for private consultation.
1 person found this helpful

What should be the persons proper diet to stay healthy?

MBBS
General Physician
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What should be the persons proper diet to stay healthy?
take rich protein diet, green vegetable diet, dal, paneer, cheese, fruits, eggs etc, it will help you, welcome for further help. take cap autrin 1 cap od diet

I am a student 21 year old male and I want to increase my boby weight and increase my boby size also. My weight does not increase as I eat more food. I think I have mesomorph kind body . Please tell your opinion to increase my weight.

M.Sc - Dietitics / Nutrition, B.Sc. - Dietitics / Nutrition
Dietitian/Nutritionist
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I am a student 21 year old male and I want to increase my boby weight and increase my boby size also. My weight does ...
Hello, Eat 3 meals per day as well as 2 snacks try protein shakes, juices, avoid soda Hearty and dense breads, such as whole wheat, oat bran, pumpernickel and rye, are more nutritious than white bread. hoose dense fruit (bananas, pears, apples, pineapple, dried fruit) over watery fruit (oranges, peaches, plums, berries, watermelon) starchy vegetables (potatoes, peas, corn, carrots, winter squash, beets).
1 person found this helpful

I am suffering with back bone pain and body pains for that pains even I can't sleep in the night perfectly.

MBBS, Diploma in Psychological Medicine, M.D Psychiatry
Psychiatrist
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I am suffering with back bone pain and body pains for that pains even I can't sleep in the night perfectly.
Hi Siva, most common cause of low back pain and body aches are postural pain. Try to seat in a correct posture while doing your works. Do stretching exercise regularly, specially back muscle exercises. It will strengthen your back muscle to relieve the pain. If not then consult with a physical medicine specialist, If not improved you consult with a psychiatrist. But you have to rule out any underlying pathology in the bones, muscles n nerves. Thanks.

How can I get my muscles powerful and strong? Is it possible to gain the powerful muscles in some days only?

Net Qualified In Community Health And Social Medicine, M.Sc - Dietetics and Community Nutrition
Dietitian/Nutritionist
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How can I get my muscles powerful and strong? Is it possible to gain the powerful muscles in some days only?
Don't drink water before meals. This can fill your stomach and make it harder to get in enough calories. Eat more often. Drink milk. Try weight gainer shakes. Use bigger plates. Add cream to your coffee. Get quality sleep. Chew food properly before swallowing.
1 person found this helpful

Dear Doctor, I am 73 years old (DOB 30/03/1941) male. Recently, I developed pain in my Right Knee. I went to the Orthopaedic Surgeon who had carried our orthoscopic about twenty two years ago. He had the removed bits of cartilage and since then I had no problem. This time he saw my X-rays (copy attached) and said that I needed replacement surgery ? first to the right knee and then to the left knee. On request he prescribed Tab Nucoxia 90 and Vitamin E 400mg. I am diabetic (2) and have high blood pressure, both under control with medication. A pacemaker was implanted on 01/06/2012. It is working fine as per my last check up on 03/11/2014 (next check-up due on 3/5/2013). I am having following medicines ? Tab NatrilAm, Tablet Telma (80), Ecosprin (75), Urimax (0.04), Metosartan (1000) BD, Trajenta (5), Amaryl (2), vitamins and calcium). My request is to advise:- 1. Is there an alternative to surgery? Is Joint replacement surgery a must? 2. Is Tab Nucoxia 90 safe with the medicines I am taking, and how long should I continue?

Fellowship in Joint Replacement, MS - Orthopaedics
Orthopedist
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Hi Total knee replacement is last resort for such cases. This procedure is very much effective and safe and results are very good. We do tkr frequently and patient is able to walk 2-3 day with ability to cross leg. Diabetes and hypertension are not to worry for this surgery regards Dr gaurav singla consultant joint replacements Chandigarh
2 people found this helpful

Health Benefits of Sugarcane Juice (Ganne Ka Ras)

Vaidya Visharad
Ayurveda
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Health Benefits of Sugarcane Juice (Ganne Ka Ras)

Sugarcane (Ganna), belongs to the grass family (Poaceae), is a most beneficial crop which is found in India in sufficient amount everywhere. It is available at a very cheap price for everyone so anyone can be part of its beneficial aspects. It depends on a person that how he like to have sugarcane. Sugarcane can be chewed using the teeth or drank its juice which is found by crushing the peeled sugarcane in the machine. Generally, its juice with lemon, mint, ginger and black salt flavor is liked by the people.

It was first originated in the New Guinea which was then distributed to all over the world. Commercially, it is grown in many countries including South Asia, Southeast Asia, Brazil, Latin America and etc. Sugarcane juice is one of the most widely drinking juice in India, generally in the Rajasthan, Andhra Pradesh, Punjab, Maharashtra, Tamil Nadu, Himachal Pradesh, Gujarat, Haryana and Uttar Pradesh.

People generally buy the sugarcane juice from the street vendors. At some places, it is also found at the food courts. Sugarcane juice has the combinations of sugars like the glucose, sucrose, and fructose. Sugarcane juice is also famous by the name like oosacha ras or ganne ka ras in the Maharashtra.

Benefits of Sugarcane Juice/Ganne Ka Ras

Sugarcane juice has a variety of nutrients which aids in the better health. Here I am mentioning some of its beneficial aspects:

Remedy for Sore Throat - Sugarcane Juice is considered as the best home remedy for the person having a sore throat, flu or freezing.
Increases Muscle Power - Ganna ras provides natural glucose to the body necessary for maintaining the muscle power.
Rehydrates Body - It removes weakness from the body by rehydrating the body thus known as the instant body booster and used by the athletes.
Prevents from Protein Loss - It is useful for the person suffering from the fever and maintains the protein loss in the body.
Treats Jaundice - Sugarcane Juice is very helpful for the person suffering from jaundice and provides instant recovery from jaundice by maintaining the glucose level in the body.
Regulates Digestive System Functioning - It is a very good energy drink for the well being of the digestive system.
Treats Constipation - It also provides help in treating constipation due to its high potassium level.
Promotes Wound Healing - It has a type of sugar called as the sucrose which is a natural resource helps in wound healing as well as boosting the immune system.
Strengthens Major Body Organs - It assists to a great level in strengthening the major organs such as the eyes, stomach, heart, kidneys, mind, sex organs and etc if used regularly.
Prevents from Heart Diseases - It also prevents from the heart diseases and strokes as it decreases the bad body cholesterol level and triglycerides.
Contains All Essential Nutrients - Sugarcane juice has all the required vitamins and minerals having precious health benefits for the person suffering various diseases.

Treats various Diseases

Sugarcane juice helps in treating the dysuria (burning sensation while passing urine), prostatitis, kidney stones, STD (sexually transmitted disease), urinary tract infections and etc if taken with lime juice or coconut water.
Ganna ras also assists in other problems like high acidity, cystitis, enlarged prostate, gonorrhea, nephritis and etc.

Prevents from Cancer - Sugarcane juice is alkaline in nature thus helps in fighting from the various type of cancer like prostate and breast cancer.
Promotes Bone Growth - Sugarcane juice is helpful in the growth and development of the bones because of its calcium and phosphorous contents.
Prevents from Anemia - Ganna ras is very useful to the person suffering from the anemia as it has a good amount of the iron which enhances the Hb level in the body.
Rich Source of Antioxidants - Sugarcane juice has an antioxidant property because of its flavonoid and phenolic compounds availability which works as an anti-inflammatory, antiviral, anti-allergic, anti-tumor agents and prevents the body from various diseases accordingly.
Prevents from DNA Damage - Its antioxidants property protects us from the radiation-induced DNA damage as well as from the oxidative degradation of the cellular lipids or fats. It also fights with the free radicals and prevents aging.
Rich Source of Live Enzymes - Freshly prepared juice of the sugarcane has different live enzymes as well as nutrients which get absorbed by the body and nourishes the body.
Treats Kidney Disorders - Drinking fresh ganna ras in enough amount helps in treating kidney disorders and other urinary problems.

Benefits of Sugarcane Juice for Liver/in Jaundice

Sugarcane juice is very beneficial for the major organ of the body called liver as it helps in treating jaundice which is a liver function disorder. Jaundice causes yellow pigmentation of the skin and skin membranes because of the increased level of bile pigment called bilirubin. Bile pigment level increases due to poor liver functions or obstructed bile ducts. During jaundice, it has become very necessary to bring bilirubin level up to the normal as well as normalize the liver functioning which requires lots of medicine and home remedies.

To get fast recovery from jaundice and liver functioning disorders, sugarcane juice acts as the best home remedy for such ailments. Some of the benefits are mentioned below:

Strengthens Liver - It acts as a natural high energetic drink having refined sugar of low glycemic index which helps in strengthening the liver.
Treats Acidity - Ganne ka ras is alkaline in nature which helps in maintaining the acid-base balance and treating acidity.
Maintains Protein in Body - It fulfills the requirement of protein which was lost during the jaundice fever.
Provides Fast Recovery - Ganna ras provides faster recovery from jaundice if taken a glass of sugarcane juice 2-3 times a day.
Boosts Immune System - Ganna juice has lots of antioxidants which makes body immune system stronger to fight against liver infections as well as normalizes the bilirubin level.

Benefits of Sugarcane Juice for Weight Loss

Reduces Weight - As sugarcane juice reduces the bad cholesterol level in the body and has natural sugar thus helps in reducing the weight.
It's high soluble fibers content aids a lot in the weight management strategy.
Removes Body Toxins - Sugarcane juice cleanses our - body improves the metabolism and detoxifies our body by eliminating all the toxins from the body which aids a lot in the gradual weight loss process.
Benefits of Sugarcane Juice for Diabetes
Maintains Sugar Level - Ganne ka ras is a natural sweetener which does not require other sugar to make it sweet thus beneficial for the diabetic person which does not involve in the disturbing the sugar levels.
Has Low Glycemic Index - Sugarcane juice is very beneficial for the for diabetic patients as it has a very low glycemic index.
Benefits of Sugarcane Juice During Pregnancy

Increases Hb Level and Prevents Baby from Birth Defects

Because of its iron and folates contents, it is very beneficial for the pregnant women. It enhances the Hb level in the pregnant women as well as prevents the unborn baby from a variety of birth defects.
Benefits of Sugarcane Juice for Skin

Prevents from Ageing - Sugarcane juice has antioxidant property as it has flavonoids and phenolic compounds which make the skin healthy, shiny, soft, supple, fair as well as prevents from early aging and wrinkles.
Moisturizes the Skin - Ganna ras rehydrate and moisturize the body thus makes the skin soft and bright.

Nutritional Benefits of Sugarcane Juice per 1 oz (28.35 g)
(Source: USDA Nutrient database)
Protein: 0.20 g
Water: 0.19 g
Ash: 0.66 g
Fat: 0.09 g
Total Calories: 111. 43
Total Carbohydrates: 27.40 g
Sugar: 25.71 g
Vitamins
Riboflavin: 0.16 mg
Niacin: 0.20 mg
Pantothenic Acid: 0.09 mg
Minerals
Iron: 0.57 mg
Magnesium: 2.49 mg
Calcium: 32.57 mg
Phosphorus: 0.01 mg
Potassium: 162.86 mg
Manganese: 0.09 mg
Copper: 0.09 mg

Disadvantages of Sugarcane Juice

As sugarcane juice has a lot of health benefits, it also has various health risks because of its unhygienic conditions it is prepared in. Sugarcane juice is considered as the best culture medium for the various microorganisms. That's why it is recommended that drink only fresh juice or the one kept in the freeze. Never drink already made juice or the juice kept outside the freeze.
The person may be infected with the Chagas disease if he drinks sugarcane juice from the roadside stalls. Drinking sugarcane juice from such places may also be contaminated with the feces of insect vector which may lead to the serious health hazards.
Mostly the engines used to crush the sugarcane are used a lot of oil to get moved easily. These oils have harmful effects on the health.
How much Sugarcane Juice should you Drink a Day

Having sugarcane juice on a daily basis depends on the individual need and health of the body. A person suffering from jaundice can take more than one glass a day of sugarcane juice (according to the doctor advice) but in the limit as it may cause some infections. However, one to two cup of sugarcane juice is enough for a normal and healthy person.

If you would like to consult with me privately, please click on 'Consult'.
Health Benefits of Sugarcane Juice (Ganne Ka Ras)
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I am 19 years male. My weights 47kg and my hight is 167cm. How I increase my weight?

BAMS
Ayurveda
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I am 19 years male. My weights 47kg and my hight is 167cm. How I increase my weight?
Dear, you can increase your body weight by following simple and very important tips: * take a diet rich with proteins carbs, vitamins and fats. In morning, take a glass of milk added with 2 teaspoons of protein powder with breakfast. In lunch time, take 1 bowl of curd or 100 gm of cheese, a bowl of vegetable, with chapattis. In evening, take 1 glass of milk (300 ml) with fruits. In night, take a bowl of careals (daal, a bowl of salad with chapattis. * in morning, get up early and take awalk for 10-15 minutes and exercise light weight exercises for at least 30 minutes at home or gym. * for proper fitness, proper sleep is very important. So you should sleep for 6-8 hours daily. * avoid soft drinks, western fast food (burgers, french fries, pizza etc. They disturb your digestion. * do meditation daily to calm down your stress level. Do pranayam daily. You can take long and deep breaths atleast for 10 minutes in calm and peaceful environment. * avoid smoking & alcohol drinking completly. * for boosting memory, take 1/2 teaspoon of ashwagandha powder daily once a day. I assure you that you definitely get fitness by applying these tips and lifestyle. Be healthy.
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