கோடை கால உணவுகள் - பகுதி 1

கோடை கால உணவுகள்  -  பகுதி  1

                      நாம் இப்பொழுது கோடை காலத்தில் உள்ளோம். இந்த தொடரில்  நாம் கோடை காலத்திற்கு ஏற்ற உணவுகளை பார்போம்.

                        கோடை காலத்தில் வெப்பம் அதிகமாக இருப்பதால் நம் உடலில் அதிக நீர் இழப்பு  ஏற்படும். எனவே நாம் உண்ணும் உணவுகள் அதிக நீர் சத்து உடையதாகவும், நம் உடலில் வெப்ப சம நிலையை  உண்டாக்குவதாகவும் இருக்க வேண்டும்.

 கோடைகால  உணவு பட்டியல் :

• கம்பு 
• தர்பூசணி 
• கிர்ணி பழம்
• வெள்ளரிக்காய் 
• பாகற்காய் 
• கொத்தவரங்காய் 
• பீர்கங்காய் 
• மாம்பழம்
• பலாபழம் 
• நுங்கு 
• பதநீர் 
• பூசணிக்காய் 

                            ஆகிய உணவு பொருட்கள்  நாம் உண்ணும் உணவில் இருக்குமாறு பார்த்து கொள்ள வேண்டும்.

                                                                                                  -  நாளை கம்பு உணவுகள் 

பருவ கால உணவுகள் - ஓர் அறிமுகம்

பருவ கால உணவுகள் - ஓர் அறிமுகம்

• நாம் உண்ணும் உணவுகள் பருவ காலத்திற்கு ஏற்றார் போல் இருக்க வேண்டும் .
• ஒரு உணவுப்பொருளின்  பருவம் என்பது அந்த பொருள்  வருடத்தின் எந்த மாதத்தில் அறுவடை அதிகமாக செய்யப்படுகிறது  என்பதை பொருத்து  அமையும்.
• பருவ கால உணவுகள் விலை குறைவாகவும் தரம் அதிகமாகவும் இருக்கும்.

பருவ கால உணவுகளை ஏன்  உண்ண வேண்டும் ?

விலை :பருவ கால உணவுகள் நம் சுற்றுபுறத்தில் உருவாவதால் விலை குறைவாக இருக்கும்.

சுவை  : இந்த வகை உணவுகள் அதிக சுவையுடன் இருக்கும். ஏனென்றால் அறுவடை செய்யப்பட்டு உடனே நாம் உண்பதால் சுவை இழப்பு இருக்காது.

வகைகள்  : பருவ கால  உணவுபொருட்களை நாம் சாப்பிடுவதால் நம் உணவு ஒரே மாதிரியாக இல்லாமல் தினமும் புதிய உணவுகளை உண்ணுமாறு இருக்கும்.

ஊட்ட சத்துகள் :  அறுவடை செய்யப்பட்டு சில நாட்களில் நாம் உண்பதால் இந்த உணவுகளில் வைட்டமின்  ஏ , சி  மற்றும்  நார் சத்துகள்  அதிகமாக இருக்கும்.

தட்ப வெப்ப நிலைக்கேற்றவாறு நம் உடலுக்கு தேவையான ஊட்ட சத்துகள் இந்த பருவ கால  உணவு பொருட்களை உண்பதால் பெற முடியும்.

DEHYDRATION

DEHYDRATION

                Dehydration, caused when you are losing more water than what you are taking in, is preventable and easily managed, but never to be taken lightly.

How Do I Know I’m Dehydrated?

Early warning signs of dehydration:

·         Fatigue

·         Dark urine

·         Headaches

·         Increased thirst

·         Mild constipation

·         Mild confusion, irritability

·         Sensations similar to hunger pangs

·         Dry lips (often masked by lip gloss and lip balms) and dry mouth

If you miss these warnings, your body will turn up the volume and start shouting at you. Here are more blatant signs of dehydration (don’t let it go this far!):

·         Fainting

·         Dry skin

·         Weakness

·         Greater confusion

·         Heart palpitations

·         Severe constipation

·         Decreased urination

·         Light headedness, Dizziness

·         Inability to sweat or produce tears when crying

HOW TO AVOID DEHYDRATION

* Drink at least 3 liters water per day.

* snack on the right foods

* Drink constantly , not occasionally

* Avoid diuretics

* Include more gourd varieties 

* Eat watermelon, muskmelon, cucumber

* Include Green Leafy Vegetables & berries(Gooseberry, blueberry)

EAT CLEAN

CLEAN EATING 

DEFINITION :

• Clean eating is a deceptively simple concept. Rather than revolving around the idea of ingesting more or less of specific things (for instance, fewer calories or more protein), the idea is more about being mindful of the food's pathway between its origin and your plate.
• At its simplest, clean eating is about eating whole foods, or "real" foods — those that are un- or minimally processed, refined, and handled, making them as close to their natural form as possible. However, modern food production has become so sophisticated that simply eating whole foods can be a challenging proposition these days.

WAYS FOR CLEAN EATING

1. Pick Whole Foods

• The basic idea of clean eating is to choose foods that are as close to their natural form as possible. So instead of boxed, bagged, or packaged foods, choose fresh, whole ones.
• When you avoid highly processed foods, like chips, cookies, and ready-to-eat meals, you skip their loads of calories, sugar, salt, and saturated fat.

2. Load Up on Fruits and Veggies

• These natural foods are two staples of clean eating. It should be fresh.

• Also choose whole fruits instead of juices, which have less fiber and more sugar. Aim to get at least five to nine servings of fruits and vegetables each day.

3. Watch Out for Salt and Added Sugar

• Clean foods are naturally low in salt and sugar, and adding them goes against the as-natural-as-possible approach. Since processed foods are a major source of them, you can slash your intake when you avoid them. 
• Otherwise, read food labels to look for added sweeteners and salt, even in foods that seem healthy, like yogurt or tomato sauce. Also keep tabs on how much you add to your foods and drinks. Try flavoring with spices and herbs instead.

4. Skip Artificial Ingredients

• Artificial colors, sweeteners, preservatives, and other man made ingredients don’t have a place in a clean-eating diet. 

5. Sip Plenty of Water

• Instead of sugar-heavy soft drinks and juices, sip low-calorie beverages, such as water and herbal tea. Water can curb your hunger and help you feel full, but it can also fend off fatigue and give you more energy. 
• Miss flavored drinks? Try infusing your water with a slice of citrus or sprig of mint.

6. Rethink Alcohol and Caffeine

• Some clean eaters cut them out entirely in favor of drinking plenty of water.  Clean eater or not, experts recommend no more than 400 milligrams of caffeine (about three to five 8-ounce cups of coffee) per day, and one serving of alcohol for women and two for men. Also skip the sugary extras: 
• Opt for plain tea or coffee, and avoid sweet mixers for alcohol.

7. Decide If You’ll Go Organic

• Organic farmers use natural pesticides and avoid man-made ones, so s organic produce is the best way to eat clean. It’s up to you to decide how important it is to your diet. 
• You can also shop at your local farmers market to find out what kinds of pesticides the vendors use.

8. Be Smart About Meat and Dairy

• Meat, dairy, and eggs you buy at the store may come from animals that get growth hormones and antibiotics. Clean eaters avoid them and choose organic or opt for local sources that raise animals humanely.
• A farmer’s market is a good place to learn more about where your meat and dairy come from. Seafood isn’t labeled as organic, so look for items low in mercury and that use sustainable fishing. 
• The cleanest approach to protein? Get most of it from nuts, beans, and legumes.

BOOST METABOLISM

WAYS TO BOOST METABOLISM

1. FUEL UP WITH WATER :

                              our body needs water to process calories. If dehydrated, metabolism may slow down. To Stay hydrated, drink a glass of water before every meal.


2.SNACK SMART :

                                Eating more often can help to lose weight. When eat large meals with many hours in between, metabolism slows down. Having a small meal/snack every 3 to 4 hrs keep metabolism cranking, helps to burn more calories.

3. SPICE UP YOUR MEALS :

                             Spicy foods have natural chemical that can kick metabolism.

4. POWER UP WITH PROTEIN :

                               Body burns more calories when digesting protein than it does eating fat or carbohydrates. Replacing some carbohydrate with lean protein foods can boost metabolism.

5. SIP SOME BLACK COFFEE :

                                              Caffeine can help to feel less tired and even increase endurance while exercise.

6. RECHARGE WITH GREEN TEA :

                                     Drinking green tea offers the combined benefits of caffeine and catechins,helps to reverse up the metabolism for a couple of hours.

7. AVOID CRASH DIET :
   
          Eating fewer than 1200 calories a day are bad for anyone hoping to quicken their metabolism

                    

WHY ARE VEGETABLES SO IMPORTANT FOR HEALTHY EATING??

WHY ARE  VEGETABLES SO INDISPENSABLE FOR HEALTH EATING?

• Vegetables play an important role in Human Nutrition

• Most of the vegetables are Low in Calories & Fat.

• They are rich in Dietary Fibre, Which helps to feel Full.

•  Good source of Vitamin -A, B- complex, C, E & K

• when vegetables are included in the diet, there is a reduction in the incidence of cancer,stroke, cardiovascular disease & other chronic elements.

• compared with Individuals those who eat less than 3 servings of vegetables each day, those eat more than five servings have an approximately 20% lower risk of developing coronary heart disease or stroke.

• Recommendations : 5-9 servings / Day (1 Serving = 30g)

                                                    

World TB Day

THEME 2016 : UNITE TO END TB

• TuBerculosis (MTB, TB) is an infectious disease usually caused by the bacterium Mycobacterium tuberculosis. 
• Tuberculosis generally affects the lungs, but can also affect other parts of the body. Most infections do not have symptoms, known as latent tuberculosis. About 10% of latent infections progress to active disease which, if left untreated kills about half of those infected.
•  The classic symptoms of active TB are a chronic cough with blood-containing sputum, fever, night sweats, and weight loss. The historical term "consumption" came about due to the weight loss. Infection of other organs can cause a wide range of symptoms

Getting Good Nutrition When You Have TB

To give your body the vitamins, minerals, and other nutrients it needs to fight active tuberculosis and regain your strength and stamina, you need to eat a diet containing a variety of healthy foods, such as:

• Leafy, dark-colored greens like kale and spinach, for their high iron and B-vitamin content
• Plenty of whole grains, like whole wheat pastas, breads, and cereals
• Antioxidant-rich, brightly-colored vegetables, such as carrots, peppers, and squash, and fruits, like tomatoes, blueberries, and cherries — think of buying produce in a full rainbow of colors
• Unsaturated fats like vegetable or olive oil, instead of butter

What to Avoid When You Have Active Tuberculosis

As is always the case for good health, there are certain foods you shouldn’t eat and substances you shouldn’t use.

• Skip tobacco in all forms.
• Don't drink alcohol — it can add to the risk of liver damage from some of the drugs used to treat your TB.
• Limit coffee and other caffeinated drinks.
• Limit refined products, like sugar, white breads, and white rice.
• Avoid high-fat, high-cholesterol red meat and instead load up on leaner protein sources like poultry, beans, tofu, and fish

Tips to prevent the spread of Tuberculosis

• Avoid close contact
• Enhance your immunity
• Keep a tab on your protein intake
• Consume a healthy, nutrient-rich meal
• Make it a habit to exercise regularly
• Try meditation to improve your quality of life
• Always maintain proper hygiene and sanitation
• Get your children vaccinated
• Adhere to medication (NEVER stop course of drugs midway)
• Stay away from stress
• Get your daily dose of sleep

WORLD WATER DAY - 22 MARCH 2016

• World Water Day is an annual event celebrated on March 22. The day focuses attention on the importance of freshwater and advocates for the sustainable management of freshwater resources.
• 2016: Water and Jobs ("Better water, better jobs") - This theme shows the correlations between water and jobs created either directly or indirectly by water sources on the globe.

•  Better water, better jobs
  Today, almost half of the world's workers - 1.5 billion people - work in water related sectors and nearly all jobs depend on water and those that ensure its safe delivery.
  Yet the millions of people who work in water are often not recognized or protected by basic labor rights.
  The theme in 2016 - water and jobs -show how enough quantity and quality of water can change workers' lives and livelihoods - and even transform societies and economies.

• HEALTH BENEFITS OF DRINKING WATER:

HEALTH BENEFITS OF DRINKING WATER

"I love Sleep " World Sleep Day

TIPS TO GET GOOD SLEEP

•Finish dinner before 2 hours of sleep

•Don’t use smart phones in the bed room

•Use clock to keep the alarm instead of mobiles

•Drink milk instead of coffee/tea after 6 pm

•Eat low carbohydrate, low fat foods for the dinner

•Avoid carbonated drinks

•Avoid smoking & consuming alcohol

•Set a schedule for sleep & stick to it

•Avoid harsh lights & illumination from gadgets

GOOD SLEEP

• Getting enough sleep can protect mental health, physical health, quality of life and safety.
• Sleep involves in healing and repair of heart and blood vessels

LACK OF SLEEP

• Drowsiness, slowed reaction time, bad mood. 
• Depression
• Increases risk of heart disease, kidney disease, high blood pressure, diabetes and stroke.

HOW MUCH SLEEP IS ENOUGH

• NEW BORN – 16-18 HRS
• PRE SCHOOL KIDS 11-12 HRS
• SCHOOL AGED KIDS ATLEAST 10 HRS
• TEENS 9-10 HRS
• ADULT & OLD AGE 7-8 HRS