Tips for healthy diet- healthblog

Health is a state of complete mental, physical and social well being. So what should you eat to remain healthy.it's well known that healthy diet keeps body healthy.So what come in your mind when you think about healthy body? A fully energetic body,A well immunised body ,lack of illness, a good state of mind. well all these conditions are sign of healthy body.
According to Ayurveda, diet should be based on body 3 parameters, vata (body kinetic energy),Pitta (body heat energy),Kapha (cough in body).
So how to make a healthy routine based on these parameters.what  you should consider and what you not !

Morning time

(Between 5:30-6 A.M) a glass of water( luxative action)

(between 6–7 A.M) one banana(source of energy)

(between 7– 8 A.M) nuts(almonds or walnuts)(carbohydrates and fat)

(between 9–10 A.M) any seasonal fruit or pure fruit juice with breakfast.

Afternoon + Evening

(between 1–2 P.M) lunch time(add curd in your lunch always)

(between 4–5 P.M) banana or any fruit available(energy source)

(between 6–7 P.M) nuts or seeds of plant(fenugreek seed or pumpkin seeds)(intoxication process)

Night

(between 9–10 P.M) dinner time

(between 10–11 P.M) a glass of hot milk

health benefits of banana

  BANANA NUTRITION AND HEALTH BENEFITS

banana are most popular fruit that provides various health benefits and most popular in anyone diet.banana is packed with all nutritional sources but more rich in carbohydrates and potassium.banana contains several essential nutrients which provide benefits for a healthy body.
banana is also known as instant energy booster.banana are extremely healthy and delicious ever known fruit.

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                        BANANA NUTRITION FACTS:

• SOURCE OF FIBRE

banana contain fair good amount of fibre,which slow down the digestion process and keep your stomach full for longer time.

• HEART FRIENDLY

banana are loaded with nutrients and fibres,according to recent studies done on fibre diet,they prove food with good fibre amount prevent cardio vascular disease.

• PACKED WITH NUTRIENTS

banana loaded with essential vitamin and minerals like potassium,magnesium,calcium,iron,copper and vitamin C and vitamin B6,folic acid and biotin.they keep your body healthy and productive.

• ANTIOXIDANTS

banana are excellent source of dietary antioxidants.antioxidants provides various health benefits like reduce risk of heart failure,metabolism problem,ageing and skin related problems. 

• WEIGHT CONTROL

Foods that contain fibres are known for weight loss and banana are no exception.
banana provide few calories,which is good for weight loss.

• BLOOD PRESSURE CONTROL

banana  are great dietary source of potassium.potassium rich diet help in lowering blood pressure and prevent blood vessel damage.

• POTASSIUM HOUSE

banana has high content of potassium and potassium is known for regulating blood formation,regulating heart beat.this mineral is well known for many health benefits.

• RED BLOOD CELL FORMATION

banana due to its high iron content,they are good for those suffering from low R.B.C or haemoglobin count.

benefit of eating almond

                  Almonds nutrition facts

Almonds are a rich source of Vitamin E, copper, magnesium and high quality protein.almonds contain high level of unsaturated fatty acid along with antioxidants which may prevent cardiovascular disease.almonds are high in omega-3 fatty acid which protect the heart and arteries.the healthy benefits of almonds include lower blood sugar level,reduced high blood pressure,lower blood cholesterol level,promote weight loss,erythropoiesis etc

Too many almonds in a day may be prove bad for you.this is because almonds contains a lot of fibres and human body lacks mechanism to digest it properly, therefore they may cause constipation or bloating.

Almonds for brain

Almond has high level of Vitamin E and can be consider has brain food. Vitamin E boost alertness and preserve memory for longer duration.

Almonds for heart problems

Almonds are source of monounsaturated and polyunsaturated fatty acid which do not increase your risk of heart problems.

Almonds for skin

Almonds are high in antioxidants that helps protect your cells from oxidative damage and contribute to aging.

Almonds for diabetes

Almonds are rich in protein and minerals and low in carbs which make them a perfect choice for people suffering from diabetes.

Almonds for hair

Hairs require protein for enables their growth,hairs strands are derived from protein part called keratin.almonds contain high level of protein and magnesium which is essential for healthy hairs strands and hairs life.protein enables the growth and ,magnesium increase the permeability of nutrients from the blood to hairs.

health benefits of chickpeas (kala chana)

                         CHICKPEAS(KALA CHANA)

Chickpeas are belongs to family of leguminaceae.leguminaceae is the family of legume and legumes are known for their rich protein source and low carbs. so they are excellent source of protein for vegetarian in their vegan diet.
as they are also rich in vitamins,minerals and fibres,chickpeas provide various health benefits such as improve in digestion process,body weight balance,blood formation etc.

HEALTH BENEFITS OF CHICKPEAS

• WEIGHT LOSS

chickpeas have low carbohydrates content,mean fairly low calorie density.person in low calorie diet are likely to lose more weight,than those who eat a lot on high calorie food.

• BLOOD SUGAR CONTROL

 Carbs are main source of blood sugar ,as chickpeas are poor in source of carbohydrates,they may help in manage your blood sugar level.

• DIABETES CONTROL

chickpeas because of rich source of protein and fibre,they may prevent your blood sugar level from rising to quickly after eating.

• PREVENT HEART PROBLEMS

 Chickpeas contain vitamin K(prevent rise in blood pressure),folic acid,zinc,copper,manganese and they are all known for avoiding heart related problems and boosting heart health.

• CHOLESTEROL CONTROL

Chickpeas are low in saturated fat and has no cholesterol at all.the fibres and protein content helps lower the bad cholesterol level in blood and prevent heart disease.

• BLOOD FORMATION

Chickpeas contain iron and phosphorus content in it.chickpea may be added as supplement in your diet in case of low blood haemoglobin level.eating a handful of black sprouts in empty stomach every morning reduce the risk of low haemoglobin level in body. 

If your hair is dry frizzy and falling out then follow these methods

                            Prevent hairs from drying

                             Hair paste or mask

BANANA AND ESSENTIAL OIL

• REQUIREMENT:

1. mash banana
2. rosemary lavender oil
3. olive oil

WHAT TO DO:

take  out the pulp of banana,mash it well and add in 2 tablespoon of Rosemary Lavender Oil and Olive Oil, blend it well and apply it on your hair right from root to the tip.leave it on your hairs for 30 minutes and then rinse it.

EGG AND HONEY

• REQUIREMENT:

1. egg
2. olive oil
3. honey

WHAT TO DO:
mix 3 eggs in bowl and add 2 tablespoon of olive oil and 1 tablespoon of honey.apply the mixture to your hair and scalp.let the paste in your hairs for 30 minutes and then rinse it with lukewarm water.

BANANA AND COCONUT

• REQUIREMENT

1. banana
2. coconut oil

WHAT TO DO:
mash a banana and mix it with coconut oil and spread it on the hairs from roots to the end.leave it on for 1 hour to dry and rinse it with lukewarm water.

AVOCADO AND EGG

• REQUIREMENT:

1. peeled avocado
2. egg

WHAT TO DO:

mash a peeled avocado with one egg and apply to hairs roots for 30 minute,then after rinse it with lukewarm water.

YOGURT AND OLIVE OIL

• REQUIREMENT:

1. half cup of yogurt
2. olive oil

WHAT TO DO:

mix half cup of yogurt with 2 tablespoon of olive oil and the mixture to wet hairs.cover the hairs with shower cap for 1 hour and then rinse it lukewarm water.

COCONUT OIL WITH CURRY LEAVES

• REQUIREMENT:

1. curry leaves
2. coconut oil

WHAT TO DO:
boil some leaves of curry with coconut oil for 2-3 minute and leave it to rest in cool place for few hours.rubbed the mixture into hairs and scalp with fingertips and cover it with hot towel.let it in your hairs for 20 minutes before rinse with lukewarm water.

Milk: benefits of drinking milk

                             INCREDIBLE BENEFITS OF MILK:

• WEIGHT LOSS                                            

studies show that person who drink low fat cow milk lose more weight than those who exclude it from diet.

add a glass of hot milk after dinner in your diet with a piece of fruit.

• HEALTHY BODY

milk has properties that lower high blood pressure,diabetes and risk of heart related disease,it reduces the level of low density cholesterol.it also act as antacid.vitamin present in milk improves the eyesight.

add a glass of hot milk after dinner before bed

• MUSCLES BUILDING

milk contain several protein which help to rebuild muscle.

add a glass of milk after exercise to give your body what it needs to recover.

• HEALTHY BONES AND TEETH                 

milk is a great source of calcium,which is essential for healthy bones.milk is also great for strong teeth due to presence of calcium and phosphorus in it,and it helps in preventing tooth decay and cavities.not only children ,young need it to keep their bones healthy to prevent bone decay.

• GLOWING SKIN

milk has several nutrient which help skin look at its best,it has lactic acid(product of lactose) which act as exfoliating substance ,and enzymes in it to help skin looks smooth. amino acid keep skin smooth,water content in milk help keep skin moisturized.

• IMMUNOGLOBULINS               https://za.gl/8vw0ah2

bovine milk contain a lot of antibodies, primary (IgG),antibody provide immunity against disease causing organism.

If you want to kn→ow what are the components in milk then click → https://healthandbeautyfacts1.blogspot.com/2019/01/want-to-know-whats-in-milkthen-read-it.html

What are mineral components,What is its functions in our body?

Minerals are natural occuring substances and can be made of one element or more elements combined together in chemical compounds.

In living tissues and foods, minerals are present in varying amounts.

Elements that are present  in high concentration greater than 70 mg/kg live weight are termed as major minerals.

Micro minerals are trace minerals that are present in low concentration lesser than 70 mg/kg live weight.

physiologically they are equally important.

FUNCTION OF MINERALS:

calcium and phosphorus: main structural components of bones and teeth,role are to give rigidity and strength.

 magnesium,fluorine,silicon: in bones and teeth also contribute to the mechanical stability of the body.

Small fractions of calcium, magnesium and phosphorus and most of the sodium, potassium and chloride in the body fluid and in the soft tissues acts as electrolytes.

Electrolytes in body fluids like blood and cerebrospinal fluid helps to:

• maintain acid – base balance and osmotic pressure.
• regulate permeability.
• excitability of muscles and nerves.
• Salts in the saliva, gastric and intestinal juices a are appropriate medium for the action of enzyme and growth of microbes.
• Trace elements are also components of biologically important compounds as:

1. Iron in haemoglobin
2. Cobalt in vitamin B12
3. Iodine in the hormone thyroxine

• Trace elements as activators of enzymes.

mode and site of absorption of minerals:

1. Minerals are mainly absorbed as ions.
2. The major site for absorption:

• Small intestine and anterior part of the large intestine
• Large amounts of minerals in the digestive tract from digestive juices are reabsorbed together.

Mode of excretion:

• excrete Ca and P mainly in the urine.

deficiencies of minerals on living organism:

Ingestion of diets that are deficient, imbalanced or high in minerals content induces certain changes in body. 

1. physiological change:
   Retarded growth
2. Decreased food utilization and productivity
3. Disturbances in general health.
4. excess of minerals ions in the digestive tract may lead to precipitation of inorganic mineral and decreased availability of  mineral to body.
   

gene vs nutrition an ununderstandable battle

   A gene is the biological unit of heredity. Some genes act as instructions to make molecules called proteins gene is has unit of segments that contains information which contribute to certain characters of body (like height,shape,color) gene contains necessary information for living,to survive,and to reproduce.when a gene express the encoded information in gene is used to synthesis protein.

 Nutrition is nourishment or energy that is obtained from food consumed. An example of nutrition is the nutrients found in fruits and vegetables.


GENE VS NUTRITION

Genes are the units of heredity and nutrition is the source of energy.GENE ↭NUTRITION can you co-relate these two term?common terminology used when we talk about gene is heredity,heredity is the passing of traits(any characters) from parents to their offspring, through sexual reproduction, the offspring of next generation acquire the genetic information of their parents. gene work as instructor, that has some information used to make up the body's structure.

gene makes up our body configuration,it is partial correct.information inside gene can not express until it is provided by some extra source which is nutrition it maybe in the form of heat or any other form.every gene gain some nutritional source from the body during their processing stage,let us take a example,

suppose a gene is expressing in the body and that gene has a main role in muscle formation(myostatin gene),now this gene has all required information about muscle,now gene expressed and certain gene products are formed at the end, these product work mainly as map or flowchart because they do not have any nutritional source,like when we ask Cooley to drop our luggage at our residence,for work they demand money,like this for building the different body muscles(heart muscle,skeleton muscle,smooth muscle etc)they should contain some energy source.so how does this information comes into existence?have you ever think about it? Yes or NO? what is the mysterious force that working behind the gene?NUTRITION! REALLY? YES !
   you heard it right,nutrition is key force that really work hard to get this encoded information comes out into existence! let's continue with our muscle example,so gene encoded information about muscle,protein start designing→ shape of muscle,size of muscle,so from where does the protein come, cytoplasm of cell.amino acid present in the cytoplasm,amino acid is the basic unit of protein. during digestion the food we eat are digested by enzymes into simpler form,and these smaller form are absorb by our body cell.so it means if body nutrition level is deprived gene can not express itself properly and our body show dis formalities(mutation concept is not included) .gene need some extra to express itself so why to consider gene as only unit of determining body structure?

haemoglobin/A loose connective tissue

          HAEMOGLOBIN(A LOOSE CONNECTIVE TISSUE)

haemoglobin is the iron containing protein present in red blood cell of all living organism(especially in vertebrates).haemoglobin is red colored pigment which is due to heme(a component of hemoglobin structure)
haemoglobin is made up of two subunits( HEME+GLOBIN). Heme is iron containing pigment part and Globin is protein part of HEMOGLOBIN molecule.
the main function of haemoglobin is to  carries oxygen from the lungs to the tissues and carbon dioxide from the tissues back to the lungs.It also functions as a buffer in the regulation of acid base balance.
A haemoglobin is a  complex substance consisting of  protein and pigment part heme and a protein, globin.The protein portion of each of these chains is called globulin. The globin parts has two chains parts a and b globin chains and they are very similar in structure. The globulin is a conjugated protein and heme contains iron in ferrous state.Haemoglobin contains four polypeptide chains namely two alpha and two beta chains. Each of the four chains unites with a heme group resulting in a haemoglobin molecule. 

SYNTHESIS OF HAEMOGLOBIN MOLECULE:

Haemoglobin (Hb) is synthesized by many series of steps.
 globulin protein parts are synthesized by ribosomes(present in cell cytoplasmor a cell organelle) and the heme part is synthesized in the mitochondria of cell.

FORMATION:

formation of Hb(inside RBC) continues in the cell throughout its early development from the erythroblast,pro-erythroblast to the reticulocyte in the stem cell(continue dividing cell).the site of production of RBC is vary from stage to stage of life like in embryo stage bone marrow,liver is the main site of haemoglobin synthesis then after birth long bones took their duty. in reticulocyte stage, the nucleus is lost in mammalian red blood cells(, but not in birds and many other species. the main purpose of nucleus disintegration is too increase the amount of oxygen carry capacity of RBC, that is why RBC called as enucleated cell(loss of nucleus during it's development)

FACTOR AFFECTING HEMOGLOBIN SYNTHESIS:

The amount of Hb in the blood is influenced by: 

1. Age:Haemoglobin content in young one is high,because of requirement of high nutrition and oxygen to actively dividing cell of body to maintain growth and production, then old one.
   
2.   muscular activity: increase in muscle tension increase oxygen and nutrition uptake, for the good amount of supply, body form high amount of RBC .
   
3.  season: season affect RBC synthesis in term of heat exchange,in cold weather body loose their heat more than hot weather.
   
4. altitude: in high altitude oxygen level is low,to maintain body oxygen level RBC content is increased by multiple fold.
   
5. trauma: any trauma or injury to body lead to loss of blood from body and RBC content of body decline.
   
6. Erythropoietin Hormone: stimulate RBC production by stimulating stem cell of body(bone marow cell)
   
   
   

Types of  hemoglobin :

Based on physiology, the hemoglobins are 2 type, adult hemoglobin and fetal hemoglobin.the Hb are also classified as HbA, HbB, HbC and HbF. Human beings show three types of Hb, HbA (98%), HbA₂ (2%) in the adult and HbF in fetus and new born. HbF has higher affinity for O₂. In human and animal fetal hemoglobin (HbF) is replaced by the adult types with in 4 to 8 weeks after birth. 
 HbS is responsible for sickle-cell anaemia in some race. HbC and HbE cause failure of synthesis of alpha or beta chains thus results in alpha or beta thalassemia.

DERIVATIVE OF HEMOGLOBIN:

• Oxyhemoglobin:

hemoglobin has an important relationship with oxygen. Oxygen forms reversible combination with hemoglobin called oxy-Hb, when RBC passing through lungs, since there are four ferrous atoms in the hemoglobin molecule,and four molecules of oxygen are transported by a molecule of hemoglobin.As blood is transported through the systemic circulation hemoglobin loses its oxygen to the tissues.The oxygen carrying capacity of the hemoglobin is dependent on the pigment it contains which in turn depends on the iron content for oxygen combining capacity.

• Myoglobin:

It is a true hemoglobin and functions to store oxygen in the muscle. It contains only one heme and a polypeptide chain. It contains only one iron atom and can therefore store only one molecule of O_2.

• Carboxyhemoglobin

Hb has 200 times more affinity for carbon monoxide than oxygen.

• Methemoglobin 

It is formed by the oxidation of ferrous iron to ferric iron. During the circulation of blood methemoglobin is formed by the oxidation of ferrous iron to ferric iron. Ferrihemoglobin cannot combine with oxygen, hence is useless as a respiratory pigment in the blood. It produces dark colored blood.