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The MSG Damage

The MSG Damage   MSG, Mono Sodium Glutamate, is a form of amino acid glutamate that acts as an excitotoxin, it overexcites nerve cells and may eventually damage the brain and nervous system. MSG consumption is linked to obesity, premature death in infants, and as it targets the brain, it is also linked to autism. MSG is used in most store-bought processed foods, inorder to add more taste to our taste buds, and excite them, it actually makes even the bland, boring food taste good.  Earlier, MSG was a hidden ingredient in the processed foods, and was not printed much on the label. But now, FDA requires that the ingredient be listed on food labels. e Hence, food manufacturers have found their own way to camouflage the name and print it. It is disguised in so many other new names, one can't imagine. MSG was previously known well as Ac'cent, Aji-No-Moto, and Ve-Tsin.  These days, it comes as Hydrolyzed vegetable (or plant) protein,   Autolyzed yeast,   Yeast extract,   Soy protein isolate,   Natural Flavors,   Autolyzed plant protein,   Glutamate,   Sodium Glutamate,   Monopotassium glutamate,   Glutamic acid,   Calcium caseinate,   Sodium caseinate,   Yeast food,   Hydrolyzed corn gluten,   Gelatin,   Textured protein,   Yeast nutrient.    Also avoid using foods with the following ingredients, as they often contain MSG or create MSG during processing.      Carrageenan,   Natural pork, chicken, or beef flavoring   Broths,stocks, bouillons,   Flavors/flavourings   Natural flavors/ flavourings   Maltodextrin,   Citric acid,   Barley malt,   Malt extract/ flavouring   Soy sauce (not  tamari)   Seasonings (when the herb/seasoning name is not specified)   When i learnt about these new names, i scanned my whole kitchen and pantry, and i was shocked to really find names like citric acid, maltodextrin, carrageenan, and a pack of vegetable  stock, a soy sauce bottle. However, as i was aware of MSG-AGINOMOTO from good number of years, i  could avoid MSG directly in my food storage. Being local to USA, i know  that we can even as the local restaurants to prepare food without MSG for us, however, the popular chain restaurants can't do it, as their broths, stocks are pre-made to maintain as common taste. In that case, think of salads.    When are you striking your kitchen?

High Proteins for Calorie loss

High Proteins for Calorie loss     According to new research published in the Journal of Science and Medicine in Sport says that if you are not losing weight even after a rigorous workout could be  a sign that you're cheating yourself and not eating the right food for the calorie burn.    For the study, 10 "recreationally active" college-age women (so, not athletes) of normal body weight were given a high-protein meal (45 percent protein), low-protein meal (15 percent), or no food at all before walking on a treadmill. The women who ate the high-protein meal an hour prior to working out burned more calories per minute than the women who ate nothing. (No difference was found between the low-protein group and the fasting women.) The additional calorie burn amounted to 185 calories over the following 24-hour period.    "The body will use more calories when you have additional calories to expend (i.e., after eating)," says lead study author Ashley Binns, a Ph.D. student. Assuming you ate the same amount of total daily calories, the additional calorie burn could add up to a 15-pound weight loss over the course of a year. Although fasting before exercise has previously been used as a method for weight loss, the body breaks down muscle and/or fat as fuel sources if you don’t eat food prior to exercising, says Binns. "This could potentially result in muscle weight loss." And less muscle ultimately means less calorie burn.   Plan to eat a high-protein snack an hour before your workout to burn more calories during exercise. The exact amount of protein you should consume is still up for debate, though, says Binns. "Many studies suggest consumption of upward of 30 grams of protein spread throughout the day across three meals is ideal for maintenance of weight and/or weight loss." Good high-protein foods include protein drinks, egg whites, peanut butter, sprouts  or yogurt.

How much to drink

How much to drink   Our bodies yearn for pure, clean water. Everyone is concerned about how much to drink per day. To determine how much water our body needs, take your body weight in pounds and divide the number by two. That's the number of Ounces we need to drink per day to stay fit. The same principle holds true for a child, unless he or she is an infant, except if the pediatrician recommends.  If you are an average-sized adult, this is how you should calculate the amount of water to consume in a normal day. On a summer day, you will need and will consume more. The total amount of water includes the milk, juices, buttermilk, green tea that we consume in a day. For Children, it will be comparatively less, based on their body weight. And they don't need to consume water directly, it can be in the form of watery-veggies like cucumber, celery, lettuce, and fruits like watermelon, oranges, grapes....We may not imagine but there are some more fruits and vegetables that are high in water content, Bananas are 70 percent water, apples are 80 percent, tomatoes and watermelons are more than 90 percent water, and lettuce is 95 percent.

Water- When, What and How to drink it

Water- When, What and How  to drink it   Most adults and kids wait until they get extremely thirsty, but by then they are mostly dehydrated. Some drink only during meals---a mistake. When we drink too much water during meals, it washes out the hydrochloric acid, digestive juices, and enzymes in our stomach and intestines, which delays digestion. Fluids, iced drinks particularly quench the thirst same time, they quench the digestive process similarly to pouring water on fire. Drinking just some room temperature, unsweetened water during meals is right, just enough to smoothen the food pipe to swallow food, and to tackle strong flavors. Stick to only 8 ounces ( 0.2 litres) of water during meals.  Warmer and drier climatic zones force more water out of ones body through perspiration and exhalation. Hence drinking twice as much water as you actually need, soon after returning from a hot outdoors is necessary. Some mothers feed the newborns with water, when its summer. Milk is predominantly water, so infants do not need water. IN a perfect scenario, feeding water to an infant before six months of age is not much recommended. But if you are introducing the child food after 6 months of age, feed just one ounce (0.02 litres) of water, twice a day, while eating. At later stages, if the child eats bread or foods made with flour, he or  she will need more water as these foods are dry and oily.  Most people are choosing bottled water over tap water, but have they checked how regulated that particular bottled water is? Not every bottling unit follows regulations, whereas City/ Corporation water is much regulated in some areas. In a study, one hundred brands of  bottled water showed arsenic, trihalomethanes, bacteria, other contaminants, man-made chemicals, phthalates, high levels of flouride, and coliform bacteria in varied percentages. Not every bottled water is lead free. Think before you confidently spend your bucks on bottled water, instead of using the much regulated tap water. It even puts a control on the plastic dumps in the whole world. However, it varies from area to area...one has to check with the local Water Supply Agency and the locally available Bottle water brand before deciding to make a shift. In some places, bottled water is definitely safer than the common water.

Water-The Miracle

Water-The Miracle   Water is the most important nutrient for human bodies. It is involved in every function of our bodies. Did you know? Human body is 55 to 60 percent water, our muscles are about 75 percent water, our bones are approximately 25 percent water, our brain cells are about 70 percent water, our blood is approximately 83 percent water. Adult men are about 60 percent water and adult women are about 55 percent water, even Newborn babies are about 78 percent water, when born, this percentage reduces to 65 percent by age 1. Even, a grown human body looses about 2 quarts of water a day through perspiration, urination and exhalation.  For most health problems, water deficiency is the cause and drinking adequate water is the easiest and quickest cure. Water deficiency can cause headaches, heartburn, depression, joint pains too, not just dehydration.  Water plays a vital role in regulating body temperature, transporting nutrients and oxygen to cells, removing waste, cushioning joints and protecting organs and tissues.  Some Doctors treat their patients by prescribing adequate water intake and most of them get better. Doctors say drinking sufficient amounts of the right kind of water may also do more to improve a child's health than anything else we can do.  How much water to drink per day, based on ones body weight, What kind of water is good, What kinds of foods contain more water are coming up in our next article....

Pillow Life

Pillow Life   We thrive for the right pillow when its bed time..infact, one wrong pillow spoils the whole next day! People shops days and months hunting for the right pillow if they happen to shift home from country to country or to a place where one couldnot take the pillow they were used to... If thats the case, then we should all be hunting for a new pillow every 4 years. Ideally, a common man should switch to a new pillow atleast every four years. One used pillow carries thousands of dust mites, bacteria and fungi spores. For people who have allergies or asthma, then they should be looking for a new pillow, tossing the old one, every one to two years, to stay away from the irritating buildup of microbes.  Every pillow looses its stiffness or cushioning after a year of regular usage, if not because of allergy fear, to get  a better night's sleep, we all need a pillow changeover. These days, pillows that are allergen proof and dust proof are available at affordable prices. New pillow cases that provide protection for dust mites and allergens may not be excellently efficient if the pillows are old. Doctors suggest investing in a new pillow than spending on expensive pillow covers.

Firm and Uplift them

Firm and Uplift them   A common and most googled problem among women is the issue of  sagging breasts .We all know by now that the effects of pregnancy, breast feeding, weight loss, and aging  has a significant impact on a woman's breast. Breasts are made of fat, tissues, and milk producing glands and not muscles; this makes it difficult to shape and tone breasts. Because of the problems mentioned we lose elasticity and start to sag so to prevent that you could try the following to uplift them. Exercises: Proper pectoral exercises, yoga are some of the ways to help ,though it  is not possible to tighten the loose skin, you can shape and tone the muscles around your breasts to make it appear more firm. Some of the effective yoga postures on how to tighten the breast are Utthita Trikonasana (Triangle Pose), Uttanasana (Standing Forward Bend), and Bhujangasana (Cobra Pose). To tighten breasts some breast lift exercises like stability ball dumbbell presses can be done. Massages: Olive oil massaging, ice massaging, cucumber and egg mask, vegetable oils and essential oils in different forms and ways can be used for firming the breast. Ayurveda combines both oil and massage treatment very effectively and if taken as course could be beneficial to firm the sagging breasts. It is best to avoid doing forward bends, contracting poses, jogging, jumping and running as they are detrimental to sagging breasts. Use good quality support lingerie, while breast feeding and once you are done start the exercises and massages to prevent them from sagging.  

BAD BREATH?

BAD BREATH?   Doctors call it with different names, Bad breath, halitosis or oral malodor....whatever be it, it is one major cause of worry.  There can be a number of possible causes for bad breath, ranging from harmless to serious. the most obvious offenders are the foods we eat.Garlic, onion, cigarette smoke and alcohol can be smelly, but if one doesn't brush teeth twice a day and floss daily, any food can cause bad breath. that is because of the bacteria left in ones mouth.  Most of the bacteria hide out on the back of the tongue. Brushing twice a day anyways involves cleaning the tongue too. So that solves the problem partially.  Another culprit is dry mouth. If one hasn't been drinking enough water, this can cause a temporary problem. When saliva in mouth in decreased, this problem arises leading to bad breath. It can occur due to few medications, salivary gland problems or simply by breathing through the mouth if one has cold. Doctors are the right people to suggest the right kind of source to increase saliva production in the mouth. Some suggest chewing sugar-free gums but they usually contain xylitol which is not a healthy item again.  Persistent bad breath indicates gum disease. Consulting a dentist is the best means to find a solution. But bad breath that doesnot subside to any treatments may be signalling one to serious health problems like diabetes, liver and kidney disease. Tonsil stones, sinus or lung infections may also play a role in causing bad breath. 

Mouth and Pain

Mouth and Pain   Oral pain comes in all shapes and forms. These could be symptoms to any bigger problem. Some of the most common types of mouth pain are listed below and all of them shout "It's time to see a Dentist". Sensitive Teeth:  Cavities, old fillings, gum disease, worn tooth root bones--all cause sensitivity. Overtime, the enamel on the teeth can break down, causing the inner nerves and cells to be exposed to hot, cold, acidic, sweet and sticky foods. Sensitive teeth can be treated depending on the cause. Starting with a desensitizing tooth paste to grafting gums, the Dentist is best at helping one cope with the pain and slowly come out of the problem. Old Fillings: If in the past, one has had tooth cavities filled up, overtime, they wear down and causing the cavities to be painful and sensitive. If avoided, food deposit in those cavities can force infection. In some instances, a root canal may be necessary to stop the severe and persistent pain. Sore Gums: Brushing too hard, using a hard bristled tooth brush, flossing wrongly or starting to floss newly can lead to sore, bleeding gums. This usually goes away on its own. But using a soft tooth brush and not brushing too hard helps not repeat the problem. Massaging the gums with the index finder is a better alternative. If the gums continue to bleed, consult the Dentist. Even a frequently occurring sore mouth can indicate a problem. Usually sore mouth occurs after a gum surgery, when new braces or dentures are fixed. But let the Dentist tell us it is so.  Jaw Pain: Many adults suffer from chronic jaw pain. When biting or chewing, suddenly the jaw gets stuck and they can't easily close the mouth. Ear pain and headaches are side affects too. Possible causes are teeth grinding habit, toothache, gingivitis, or a wrongly placed jaw. They control the lower jaw as it moves forward, backward and side to side. Any problem that prevents this complex system of muscles, ligaments, discs and bones from working properly needs to be diagnosed by a Dentist or a Physician. They may suggest a night guard or mouth guard when one sleeps. Remember, Dentistry is more advanced now. Every treatment is not as painful as it used to be. Keep your fear aside and visit a friendly dentist if any symptoms noticed.

Tips for a Healthy Mouth

Tips for a Healthy Mouth Many people believe that they need to see a dentist only if there is a tooth ache, but regular dental visits are very important to prevent a problem at the initial stages. Brushing, flossing, eating a healthy diet and regular dental checkups are still the best ways to keep our mouth healthy. Irrespective of the age, if one follows these steps, he/she can easily maintain a better health and save on the pocket for major dental procedures. Here are few tips from American Dental Association: Brushing well: Brushing our teeth twice a day for 2 minutes with a Flouride toothpaste will keep our teeth clean, our breath fresh and, remove plaque that contributes to tooth decay and gum disease. Flossing daily: Everyday flossing is essential to helping remove plaque and food particles from between the teeth and under the gum line. Healthy diet: The foods we eat are just as important as cleaning our mouth daily. Junk food usually has food color, high fat, artificial sweeteners, gum which tend to stick to teeth and gums. Eating healthy food always may not be possible in this fast moving world, so if one needs a snack, choose foods like fruits, low-fat cheese, fat-free or low-fat yoghurt or salads. If thirsty, instead of water, you can consume sparkling water, coconut water, low-fat milk. Chewing Tobacco or cigarette smoking has damaging affects on teeth and total oral hygiene. Regular dental checkups: They help dentists spot a problem early. Professional teeth cleaning goes an extra mile to removing tartar from between teeth and the gums. Most of the chronic diseases have tooth decay or bad breath as a symptom. Clearly discussing your hygiene with the dentist is very helpful in staying fit and not having to get artificial teeth.

Kidney Disease- Tips to prevent

Kidney Disease- Tips to prevent     Here are 5 tips from the National Kidney Foundation of USA to help prevent kidney disease and manage the risk factors. 1. Step on the Scale: Maintaining a healthy weight is important for ones kidneys. When someone is obese, the kidneys have to work harder to filter out toxins and to meet the metabolic demands of the increased body mass index (BMI). This is called hyperfiltration and increases the risk of developing kidney disease. Obesity also increases the chance of developing diabetes and high blood pressure, the major risk factors for kidney disease. Losing weight can help reduce this risk. Following a healthy diet and exercising regularly is an important element of kidney disease prevention.  2. Mind your Meds: Many medications are filtered by the kidneys.When kidneys aren't working properly, this filtration doesnot take place correctly, hence, medications can build up and cause harm. It's important to get kidneys checked up and to work with a Doctor to make any adjustments to ones medication regimen such as dosing change or substitutions. This will help prevent any negative effects from the medication, including further damage.  3. Control the counts:  Maintaining healthy blood sugar and blood pressure levels is crucial, here. Reduced salt intake and not consuming foods with high salt levels, keeping a watch on sugar consumption is important. People with kidney failure are three times more prone to heart disease.  4. Commitments: If a person has the habit of smoking, consuming foods with more salt or sugar, its important for that person to quit the habits and commit without fail is extremely important. once they decide to quit these habits, the body slowly gets used to getting better, at this stage if the person shifts to following these habits again, the body falls into a shock and it gets difficult to control the affect as the kidney are already affected and medications may not work well.  4. Cautions noticed: Medications that help one get relief from pains and aches can harm the kidneys. Every medicine comes with a caution, one has to read those carefully and then proceed to take the medication if that doesnot relate to causing kidney risks. Consulting the Doctors on what medications one should avoid totally is one major step is staying away from these diseases.

Kidney Disease--Causes and Tests

  Kidney Disease - Causes and Tests       Lifestyle changes can make a big difference when it comes to preventing kidney disease and slowly stop disease progression. Before the cure, one should identify the causes and undergo few test procedures which help Doctors to identify the right kind of treatment. Diabetes and high Blood pressure are two of the leading causes of kidney disease. If one has has high blood pressure, diabetes or a family history of kidney failure, he/she is at increased risk, so it's important to get the kidneys checked every year along with the whole body test. 1. A Urine test for albumin, a type of protein: When there is too much protein in the urine, it means that the kidney filter has some damage and is starting to leak protein. Albuminuria--or too much protein in the urine--is one of the earliest signs of kidney damage.  2. A blood test for creatinine: Creatinine is a natural muscle byproduct, and this meansurement is used to calculate the estimated glomerular filtration rate (eGFR). The eGFR tests how well the kidneys are filtering wastes from the blood.  We are coming up with an article on 5 tips from USA's National Kidney Foundation in our next article.......    

Kidney Disease--Reduce your Risk

Kidney Disease--Reduce your Risk   Kidney Disease is characterized by a gradual loss of kidney function over time. While the kidneys play a vital role in keeping our body functioning, their importance can be underestimated. Healthy kidneys are responsible for many bodily processes. The kidneys regulate the body's fluid levels, filter waste and toxins from the blood, release hormones to regulate blood pressure and produce red blood cells, help maintain healthy bones, and keep blood minerals (sodium , phosphorus, potassium) in balance.  When the kidneys are damaged, it decreases their  ability to keep one healthy. As kidney disease progresses, waste can build up in the blood and make one feel sick. One may develop complications like high blood pressure, anemia(low blood count), weak bones, poor nutritional health or nerve damage. Kidney disease also increases ones risk of having heart and blood vessel disease. When kidney disease turns into kidney failure, treatment requires dialysis or a kidney transplant. These problems may happen slowly over a long period of time, but early detection and prevention are key to keeping kidney disease from getting worse and preventing or treating complications.  We will learn more on 'How to detect kidney disease' in our upcoming articles....

SPINACH - The Power Leaf

SPINACH - The Power Leaf Spinach can be a power player for our entire body, but did you know that it can help keep our hair follicles healthy? This leafy green can help produce scalp oils and provide our locks with vitamins and minerals including iron, beta carotene, folate and vitamin C. Few other key roles Spinach plays: Health Store: It is a good source of fiber, vitamin A, B2, K and contains magnesium, manganese, potassium. Effective Fighter: Betacarotene, an excellent anti-oxidant in Spinach helps fight breast, ovarian and prostrate and also skin cancer. Beauty Agent: Being an antioxidant, it helps delay aging process and improves eye health. Muscle Builder: A recent study proved that a bowl of spinach, everyday increases muscle efficiency. However, due to its high fibre content, spinach can cause bloating, gas and cramping if consumed more than the daily required quantity. Spinach has also been associated with causing kidney stones but only in people who are predisposed to the problem.  

WHEY PROTEIN STORY

WHEY PROTEIN STORY Ever wonder what the watery liquid that forms on top of curd (yoghurt) or Cottage cheese is? We usually ignore it, some pour down the liquid, some stir it down with the yoghurt. It is in fact, Whey, a high source of Protein and Calcium. People buy tins and boxes of Whey, spending enough money, commercially sold as a supplement for muscle strength and for prevention of heart disease and diabetes. We see most body builders using Whey protein shakes. Whey can be seperated by straining method and stored in the refrigerator for months. Uses of Whey: Add to milkshakes or smoothies for extra nutrition. Use whey to cook things like rice, upma, pasta, even quinoa. Substitute for chicken broth in soups and stews and as a marinade in cooking. Dilute it and use it to water your plants. Veggies like Tomatoes are extremely fond of the calcium in Whey. You can also use it as a hair conditioner. After shampooing, pour some over your hair and massage it in. Let stay for 10 minutes and rinse. It also helps hair grow stronger.

Coping with Backpain in Pregnancy

Coping with Backpain in Pregnancy An Expectant Mom's expanding belly brings along an aching back too. This expanding belly can force her to adjust her posture and gait, which reacts as a back ache. Some good habits will help her cope with the back pain. Standing up straight when walking so the hips and shoulders stay in line, Sitting with the feet slightly elevated Sleeping on the left side, so that the baby is also at ease and the back doesnot hurt. No flat foot wear! Wearing low-heeled shoes with good arch support If need be, Lifting small objects by squatting and lifting with the object Using heating or ice packs or a special pregnancy massage without disturbing the wrong nerves, for an achy back Maintaining regular physical activities that the Doctor suggests If the back ache still persists or increases, consulting the Doctor without fail.

బొప్పాయితో ఆరోగ్య సమస్యలు దూరం

బొప్పాయితో ఆరోగ్య సమస్యలు దూరం   బొప్పాయిని కారుచౌక, పోషక సమృద్ధి ఫలం అంటారు. ఎందుకంటే యాపిల్, జామ, సీతాఫలం, అరటి తదితర పండ్లు కంటే బొప్పాయిలో కెరోటిన్ ఎక్కువగా ఉంటుంది. అలాగే విటమిన్ A కూడా అదే మోతాదులో లభిస్తుంది. ఇక పచ్చి బొప్పాయి నుంచి విటమిన్ C, మరికొన్ని ఖనిజ లవణాలు లభిస్తాయి. ఇలా ఎన్నో ఆరోగ్య సమస్యలకు ఈ బొప్పాయి మంచి ఔషధంగా పనిచేస్తుందట. పిల్లలలో కడుపు నొప్పి, నులిపురుగుల సమస్య కనిపిస్తే తరుచు బొప్పాయిని ఇస్తుంటే నులి పురుగులు పోతాయట. అదే విధంగా ఆకలి కూడా పెరుగుతుంది అంటున్నారు నిపుణలు. అలాగే రోజు బొప్పాయి పండు ముక్కలను తేనెతో కలిపి తింటే గుండె, కాలేయం, మెదడు, నరాలకు రక్త ప్రసరణ సవ్యంగా సాగుతుందట. ఇక మధుమేహం ఉన్నవారు రోజు రెండు బొప్పాయి పండు ముక్కల్ని తింటే చాలు విటమిన్స్ లోపం రాదట. ఇలా ఎన్నో విధాలుగా మనకి మేలు చేసే బొప్పాయిని పచ్చిగాను, పండుగాను కూడా మన ఆహారంలో తరుచు చేర్చుకోవటం అవసరం అని సూచిస్తున్నారు నిపుణులు.

Ovary removal to prevent Cancer

Ovary removal to prevent Cancer Ever wondered why actress Angelina Jolie generated headlines last year when she had her healthy breasts removed? It was to reduce her cancer risk. The new study suggests the surgery, called an oophorectomy, should be timed differently for the different genes. Ovarian cancer is particularly deadly, and there is no good way to detect it early like there is for breast cancer. So for years, doctors have advised BRCA carriers to have their ovaries removed between the ages of 35 and 40, or when women are finished having children. For women who carry the notorious BRCA cancer gene, surgery to remove healthy ovaries is one of the most protective steps they can take. New research suggests some may benefit most from having the operation as young as 35. Women who inherit either of two faulty BRCA genes are at much higher risk of developing breast and ovarian cancer than other women, and at younger ages. For women who carry the higher-risk BRCA1, the chance of already having ovarian cancer rose from 1.5 percent at age 35 to 4 percent at age 40, said lead researcher Dr. Steven Narod of the University of Toronto. After that, the risk jumped to 14 percent by age 50. The study is the largest and is yet to show the power of preventive ovarian surgery for those women. The surgery not only lowers their chances of getting either ovarian cancer it also lowers the risk of breast cancer. The study estimated it also can reduce women's risk of death before age 70 by 77 percent. Interestingly, removing the ovaries can reduce the risk of breast cancer as well by affecting hormone levels in the body - and the surgery increased women's chances of survival even if they already had developed breast cancer. Since many women have babies during their late 30s, and ovary removal sends women into early menopause that can increase their risk of bone-thinning osteoporosis or heart disease later on. But this shouldn’t be a deterrent to get yourself checked and avoid the risk of cancer.

ఆరోగ్యానికి మిశ్రమ ఆహారం మంచిది

ఆరోగ్యానికి మిశ్రమ ఆహారం మంచిది   మనం రోజు వారి అన్నం తినటానికి అలవాటు పడిపోయం. అలాగే ఉత్తరాది వారు నిత్యం గోధుమ ఆహారమే ఎక్కువగా తీసుకుంటు౦టారు. మనం ఇలా రోజు ఏదో ఒక రకమైన ధాన్యానికే పరిమితం కావటం వల్ల నష్టం లేదు కాని, ఆశించినన్ని పోషకాలు మాత్రం లభించవు. ఎందుకంటే వరి అన్నంలో ఉండే మాంసకృత్తులు సంపుర్ణమైనవి కావు. వీటిలో 'లైసిన్' అనే అమినోఆమ్లం కొంత తక్కువ మోతాదులో వుంటుంది. అయితే ఇది పప్పు ధాన్యాల్లో అధికంగా లభిస్తుంది కాబట్టి రొజూ బియ్యం పప్పు ధాన్యాలను కలిపి వండుకు తింటే బియ్యంలో లోపించిన అమినో ఆమ్లాలు పప్పు ధాన్యాల ద్వారా భర్తీ అవుతాయి అలాగే పప్పు ధాన్యాల్లో కూడా కొన్ని అమినో ఆమ్లాలు తక్కువ మోతాదులో వుంటాయి. అవి బియ్యం ద్వారా అందుతాయి. ఇలా బియ్యం, మరో పప్పుధాన్యం మిశ్రమం తినటం వలన ఆహారంలోని మాంసకృత్తులు సంపుర్ణమవుతాయి. మనకు పప్పుధాన్యాలకు కొదువ లేదు. సెనగ, కంది, పెసర, మినుము, అలసందలు, బొబ్బర్లు, ఉలవలు, బతాగిలు, సోయాబీన్స్ వంటి ఎన్నో రకాల పప్పు ధాన్యాలు అందుబాటులో వున్నాయి. కాబట్టి ప్రతి పూట అన్నంతో పాటు ఓ పప్పు ధాన్యాన్ని కలిపి తీసుకోవటం తప్పనిసరి అంటున్నారు పౌష్టికాహార నిపుణలు.   పులగం, పొంగలి, ఇడ్లి, వడలు వంటివి అన్నీ మిశ్రమ ఆహారాలే. వీటి పోషక విలువ విడివిడిగా తీసుకొనే పదార్ధాల కన్నా మేలైనదని చెప్పవచ్చు. అలాగే కేవలం ఒక రకమైన పప్పు ధాన్యాలని వాడుతుండాలి. ఏ పదార్ధాన్ని వండుతున్నా కూడా అందులో రకరకాల గింజ ధాన్యాలను కలిపి వాడుకోవటానికి ప్రయత్నించాలి అంటున్నారు నిపుణలు. ఇలా మనం వాడే పప్పు ధాన్యాల వల్ల మన శరీరానికి మాంసకృత్తులు లభిస్తాయి. వీటి ద్వారా మన శరీరానికి లభించే శక్తి కూడా ఎక్కువే. కొన్ని బి-విటమిన్లు కూడా శరీరానికి వీటి ద్వారానే అందుతాయి. అందుకే మనం రోజు తీసుకునే ఆహారంలో మిశ్రమ ఆహరం తీసుకోవడం ఆరోగ్యానికి ఎంతో మంచిది

బియ్యం, గోధుమలతో ఆరోగ్య జీవితం

బియ్యం, గోధుమలతో ఆరోగ్య జీవితం   ఆరోగ్యానికి, ఆహారానికి ఉన్న సంబంధం అందరికి తెలిసిందే కాబట్టి ఆ నమ్మకాలు సరైనవిగా ఉండేటట్టు చూసుకోవాలి. ఉదాహరణకి కొవ్వు పదార్ధాలు ఆరోగ్యానికి అంత మంచివి కావు అని మనందరి నమ్మకం. అయితే కేవలం అవే కాదు పాలిష్ పట్టిన బియ్యం, శుద్ది చేసిన గోధుమలతో తయారైన బ్రెడ్డు కూడా వాటికేమి తీసిపోవటం లేదని తాజా అధ్యయనాలు చేబుతున్నాయి. కొవ్వు పదార్ధాలు మన శరీరంలో చెడు కొలస్ట్రాల్ మోతాదు పెరిగేలా చేస్తాయి. అలాగే మంచి కొలస్ట్రాల్ నిల్వలని తగ్గిస్తాయి. దాంతో గుండె జబ్బులు వచ్చే అవకాశం ఎక్కువవుతుంది. కొవ్వు పదార్ధాలకి బదులుగా బాగా శుద్ధి చేసిన గోధుములతో చేసిన బ్రెడ్డు ఆరోగ్యానికి మంచిదని తింటుంటారు చాలా మంది. అయితే వీటిని రోజు తీసుకుంటే మధుమేహం వచ్చే ప్రమాదం ఉందట. ఎందుకంటే బాగా పాలిష్ పట్టినపుడు బియ్యం పైన ఉండే తవుడు, పోషకాల వంటివి పూర్తిగా తొలగిపోతాయి. అయితే ఆ తవుడులోని పీచు, మెగ్నీషియం మధుమేహాన్ని నియంత్రణలో ఉంచటానికి బాగా తోడ్పడుతాయి. అదే తెల్లటి పాలిష్ పట్టిన బియ్యం రక్తంలో గ్లూకోస్ స్థాయిని త్వరగా పెంచేస్తుంది. కాబట్టి కొవ్వు పదార్ధాలు తినటం లేదు కనుక ప్రమాదమేమి లేదు అనుకోవటానికి లేదు. పాలిష్ పట్టిన బియ్యం, గోధుమలు కూడా హాని చేయటంలో వాటికేమి తీసిపోవు అంటున్నారు పరిశోధకులు. రోజు మనం తీసుకునే ఆహారంలో చిన్నపాటి మార్పులు చేస్తే చాలు, పెద్ద పెద్ద ఆరోగ్య సమస్యల నుంచి తప్పించుకోవచ్చు అంటున్నారు పోషకాహార నిపుణలు. పాలిష్ పట్టిన తెల్ల బియ్యం వంటి వాటికి బదులుగా దంపుడు బియ్యం తింటే టైప్2 మధుమేహం వచ్చే అవకాశం 16 శాతం తగ్గుతుందని తేలింది. ఇక రకరకాల ముడి ధాన్యాలను కలిపి తీసుకుంటే మధుమేహం వచ్చే ముప్పు 36 శాతం తక్కువగా ఉంటున్నట్టు వారి అధ్యయనంలో తేలింది. కాబట్టి దంపుడు బియ్యం, ముడి ధాన్యాలను తప్పనిసరిగా మన రోజు వారి ఆహారంలో చేర్చుకోవటం అత్యవసరం అని సూచిస్తున్నారు. ఆహారం విషయంలో మనం తీసుకోవలసిన జాగ్రత్తలు, పాటించాల్సిన నియమాల గురించి తరుచు తెలుసుకుంటూనే ఉన్నాం. అయితే తెలుసుకున్న వాటిని ఎంత వరకు పాటిస్తున్నామన్నదే ముఖ్యం. ఆరోగ్యంపై కాస్త శ్రద్ధ పెట్టకతప్పదు. కాబట్టి ఆహారం విషయంలో కూడా జాగ్రత్త అవసరం. దంపుడు బియ్యం, నూనెగింజలు, చిరుపోషక గింజలు వంటి వాటిని, ఆకుకూరలు, పండ్లు, పాలుని నిత్యం మన ఆహారంలో భాగంగా చేర్చుకోవటం ఎంతో అవసరం. అందరు తప్పక పాటించాల్సిన నియమం. మరి మీరు కూడా పాటిస్తారు కదా!