Food Groups
There are 6 types of food groups, 1. Cereal, 2. Pulses, 3. Fruits and Veggies, 4. Healthy Fats, 5. Eggs and Poultry and 6. Milk and Dairy. Human body needs all of them to stay healthy. These 6 groups of foods helps in the body to maintain muscle mass, keeps energetic, and helps stay free of diseases. These 6 groups are the perfect combination of food that one should consume at the daily basis. These include all the important micro and macro nutrients.
Proteins
Protein is the most required component of the human body for the muscle growth. It plays a very important role in improvment of hair, skin and bone health. Protein keeps organ healthy and active.
There are a lot of food that contains a good amount of protein. Such as non-veg sources like: chicken, eggs and goat. Most commonly people think specially in India that veg sources of protein a- re rear and very less in containing protein. But this is not true, veg sources are also rich in protein, specially when it comes to milk and soy products. These are the best sources of protein. In the veg segment pulses, quinoa and chana, can be a good option
Bio availability is the totaly different game that most people ignore, it means if you eat 10g of proteins then how much of its absorbed to your body, for example if its absorbed to 7g of proteins then that perticular food bio availability of protein will be 70%. Most of the time non-veg food sources have much higher bio availability than vegitarian sources. Milk and milk products bio availability is also at the higher side.
Fats
Healthy fats are food of brain. Human brain cannot work properly without fats. Healthy fats improve joint health, glow on the face, keeps organ healthy and keeps scalp moisturised.
Fats have more calories than carbs and proteins. It has 9 kcal per grams of fat. So if you are consuming its large portion at the daily basis so this is not a good idea for you because it can make you unhealthy and fatty. If you are skinny and want to gain some weight then fats can be a great choice.
Now I want to burst the myth that is very common in India that eating fat only can make you fat. This is wrong, infact eating more kcal than required can make you fat not with eating fat only responsible. If you are eating more fats but your overall kcal are less than you’ll never going to gain weight.
Now here are two types of fats that we need to understand about them, 1. Healthy fats, 2. Unhealthy fats. Healthy fats are: Nuts, ghee, olive oil, fatty fish, egg yolk, peanut butter and seeds are some of the great source of healthy fats that can provide our body some of the very important nutrients like Omega and PUFA and MUFA. Now the second category is unhealthy fats, here are some example of unhealthy fats: fried street food, chips, samosa, packed fried foods, bhatoora and food like those which made with extra oil or deep fried. These food our very bad for our body because those food cotains a lot of transfat and saturated fats that is later becomes the reason of heart attack. So its advisable to stop them now completely, if you want to live for a long time.
Carbohydrate
Carbs are the main source of energy in the body. When you go for zero carb diet your body use fats for energy at the place for carbs. As an Indian our major portion of daily diet comes from carbs that is very unhealthy because it leads to weight and fat gain in the body. Max to max we should eat 50-60% of carbs of our total diet, rest 20-30% should comes from protein and 10-20% should comes from fat. Normally we don’t do this because in India majority population is vegetarian and don’t even consume egg so protein deficiency and consuming excess amount of carbs are very normal in this condition. This is the main reason of obesity in India.
Rather than eating anything blindly we need to think about it that avoid simple carbs: white bread, mayda, white sugar, white rice, anything white mostly will be simple carb. Apart from this you can eat complex carbs because simple carbs digest very fast in the gut and mixes into blood streem and spike suger level at a unhealthy way. Complex carbs slowly and steadly go into blood streem and give energy through out the day.
Thus simple carbs can be a reason for your diabetes, so it is advisable to add more complex carbs in the diet but restrict any kind of carbs to the 50-60% of total intake.
Hydration
Hydration, in simple words drinking water is the top most priority of human body. We can servive for a period of time without eating but without water the time is very less that we’ll get for life. Now in Indian culture we include water in Panch Tatva, that means these 5 elements gives us, our body, our life and our soul, these Tatva are: Prithvi (earth), Jal (water), Agni (fire), Vayu (oxigen), Akash (space).
Water has a lot of benefits in our body, it regulates our body temprature when it get too warm at the summers water controls it. It boost our blood circulation. It keeps healthy our gut and improve the digestive system by taking care of gut enzyme and acid in the stomach. Water mixes with the food that we eat and make them easy to digest and help gut to absorb nutrients from the food.
When we eat a lot of street foods, fried and unhealthy foods, our gut get irritated so as our body making the process of digest those unhealthy food in the body and try to get rid of the extra trash we have eaten, here comes the main role of water, it plays a very important role to flush out these toxins from the body through the process of urination.
At the old age mostly Indian women suffers from the arthritis because of what lifestyle we live through out the ages and lack of nutrition and all of the above no one care about the drinking adequate amount of water at the daily basis. So not only women but men also suffers mostly with the joint pain, arthritis and many pain at the various parts of the body. Thus drinking water can be a very good take for taking care of our joints. Stay safe and keep hydrated.
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