#BACKPAIN #DRJITHESHNAMBIAR #SCIATICA #DIETCHART #PHYSIOTHERAPY #NATUROPATHY #AYURVEDA #NATURECURE #NISARGACHIKITSALAYA #SIRSI
#HOMEREMEDIES #VITAMINS #WEIGHTLOSSFOOD #OBESITY #OVERWEIGHT #lifestyledisease
#VITAMINS #NUTRIENTS
ಅರೋಗ್ಯಕ್ಕಾಗಿ ಏನು ತಿನ್ನಬೇಕು? ಹೇಗೆ ತಿನ್ನಬೇಕು? ಎಷ್ಟು ತಿನ್ನಬೇಕು? ಯಾವಾಗ ತಿನ್ನಬೇಕು?
What to Eat:
A balanced diet comprises a variety of nutrient-rich foods. This includes:
Fruits and Vegetables: These are packed with essential vitamins, minerals, fiber, and antioxidants, providing a foundation for good health. The diverse colors signify a wide range of beneficial phytochemicals.
Protein Sources: Incorporate a spectrum of proteins like lean meats, fish, eggs, dairy, legumes, and plant-based options such as tofu and tempeh. Proteins furnish crucial amino acids essential for muscle function, immune support, and cellular repair.
Whole Grains: Opt for whole grains like brown rice, quinoa, oats, and whole wheat. They deliver complex carbohydrates, ensuring sustained energy levels and a wealth of vital nutrients.
Healthy Fats: Include sources like avocados, nuts, seeds, and olive oil. These provide essential fatty acids, supporting heart health, brain function, and overall well-being.
Dairy or Alternatives: For calcium, vitamin D, and protein, choose dairy products or opt for plant-based alternatives like almond milk, soy yogurt, and fortified nut cheeses.
Hydration: Adequate water intake is crucial for bodily functions. Aim for at least 8 glasses (about 2 liters) per day, adjusting for activity levels and climate.
How to Eat:
Aim for balanced, mindful eating:
Balanced Meals: Construct meals with a combination of carbohydrates, proteins, and healthy fats. This promotes stable blood sugar levels and sustained energy.
Portion Control: Be attentive to portion sizes. Eating appropriate portions helps maintain a healthy weight and prevents overconsumption.
Chewing Thoroughly: Proper chewing aids in digestion and nutrient absorption. It also signals to your brain that you're satiated, averting overeating.
When to Eat:
Maintain a regular eating schedule:
Balanced Meal Frequency: Aim for three main meals (breakfast, lunch, and dinner) with 1-2 snacks. This regulates metabolism and stabilizes energy levels throughout the day.
Listening to Hunger Cues: Pay heed to your body's signals. Eat when hungry and stop when comfortably full.
Micro and Macronutrients:
Macronutrients: These are nutrients needed in larger quantities. Carbohydrates provide energy, proteins support growth and repair, and fats are crucial for various bodily functions.
Micronutrients: These are essential in smaller amounts but are equally vital. They include vitamins and minerals that play diverse roles in metabolism, immune function, and overall health.
Vitamins:
Vitamins are organic compounds that support various bodily functions. They are essential for processes like metabolism, immune function, and tissue repair. They encompass a wide range, including vitamins A, B, C, D, E, and K, each with unique roles and food sources.