Navratri is the festival where nine days of fasting can be observed by a devotee. Many pregnant ladies wish to fast for their religious or personal beliefs. Though it is said that women during pregnancy should be very careful when it comes to fasting because it is not only the mother who needs all the essential nutrients but also the need of the fetus for healthy growth and development.
However, fasting during pregnancy is not as hard as it allows the consumption of various healthy foods at appropriate intervals. But one thing should be remembered by all pregnant ladies that they should not go hungry for long intervals as a baby's nutrition depends on the mother. It is very important to take carbs during pregnancy while fasting. Carbohydrates play a vital role in our growth system. It is an important nutrient source that not only provides energy to muscles and the brain but using the right kind of carbs in the diet can effectively help to provide essential nutrients, build the desired body or accelerate fitness goals.
There are two types of carbs slow and fast carbs which depends on the Glycemic Index ( the rate at which carbs get digested as compared to glucose secretion).
Fast carbs have a high GI and release energy at a much higher pace and get used quickly which makes you feel hungry often and add to weight gain issues. Fast carbs include processed foods such as bread, sugars, starchy vegetables, fruit juices etc.
As compared to this, slow carbs have a low GI and release energy slowly into the body and help to maintain a "satisfied" feeling as your blood sugar levels are maintained.
There are many non-pregnant women who want to shed extra calories. Fasting will be the perfect time to start their fitness journey. To lose weight and stay healthy, the purpose should be to source the right kind of carbs, which release energy slowly and helps you in the long run. Hence, for that, focus on including slow carbs in your diet such as whole grains, seeds and nuts, beans and legumes, vegetables etc. It also tends to be high in fibre.
Should Carbs Be Taken During Fasting?
Although fasting is a very traditional and customary ritual and most people fast for spiritual purification, there is no denying that if you keep yourself nutritionally in check, it can be therapeutic for the body as it can act as a form of detox and keep you healthy as well. So, it is significant to choose the right food while you are on a fast diet to prevent yourself from being deficient in important nutrients as it can make you likely to develop health ailments like weakness, heart problems, skin issues, defective bone growth, etc.
Pregnant women with illnesses such as diabetes, anaemia, high blood pressure should avoid fasting as it could lead to various other complications.
Avoiding carbohydrates will be the last thing you need to do during fasting as it provides energy to the brain and muscles and make you energetic and more productive throughout the day. So, Make sure you are getting enough right kind of carbohydrates, proteins, minerals and vitamins from different sources and be vigilant about selecting healthy foods rather than munch on processed foods.
There are various food options that include slow carbs and few tips to make your fasting healthier:
Because you are fasting, you tend to eat lesser food than usual, and are hungry at odd times, eating slow carbs foods can help you keep fuller for longer as they take longer to digest and break down. Combine high carbohydrates like potatoes and sabudana (widely used in fasting) with other fibrous vegetables like spinach, cabbage, tomatoes, capsicum, bottle guard, etc. Also, try to bake, roast or grill vegetables instead of deep-frying them. Kuttu is a brilliant combination of carbohydrates (70-75 per cent) and protein (20-25 per cent). It is also rich in proteins, B-complex vitamins and minerals like phosphorus, magnesium, iron, zinc, copper and manganese. Use it to make chapatti instead of gorging on puris.
Samak rice is extremely easy to digest and provides energy, contains a high amount of fibre, B-complex vitamins and important minerals like iron and magnesium.
Try and adopt healthy snacking and don't binge on puris, sabudana vada, potato chips, and other delicacies as they are loaded with sugar, salt and fat content, Instead, opt for roasted makhana as they loaded with antioxidants or a mixture of nuts (almonds/raisins/walnut)/ baked chips, roasted peanuts, etc.)
Eat plenty of seasonal fruits and vegetables.
Eat small meals and do not starve yourself. This will help maintain blood glucose levels and prevent you from feeling low.
Keep yourself hydrated. Drink lots of water and fluids like coconut water, lemon water, and buttermilk without adding sugar. These beverages will keep you satisfied for a long time.
While you can gorge on the above-mentioned food items, also try out these healthy recipes this Navratri season:
Sweet potato chaat
1 bowl (250 gms)
Calories-304.5 Cal Carbs-62.09 gms
2-3 Sweet Potatoes (Boiled)
A handful of almonds, peanuts and walnuts
1 tsp Cumin powder and Black pepper
1 tsp chia seeds and roasted flax seeds
Rock salt for taste
1 lemon (for juice)
Boil sweet potatoes and peel them and cut them into small pieces
Now mix the nuts with sweet potatoes
Now add salt, cumin powder and black pepper to it and mix it properly, add lemon juice also
Sprinkle chia seeds and flax seeds
The chaat is now ready to eat
2 pieces (45 gms)
1 cup Kuttu ka Atta / Buckwheat Flour
1/2 cup Sour Curd
1 /4 tsp Ginger paste
Salt to taste
1 tbsp Fresh Coriander (Grated)
1 tsp Green Chilli (Chopped)
Clean and wash the buckwheat in enough water only once. Then drain the excess water using a strainer
Mix the buckwheat, sour curd and half a cup of water in a bowl. Cover it and soak it for at least 4 to 5 hours.
Now add green chilli, ginger paste and salt to the batter and mix very well
Pour the batter into a greased thali and spread evenly by rotating the thali clockwise. Also, Sprinkle freshly chopped coriander
Steam in a steamer for 10-12 min. Or till the Dhoklas are cooked
Cool slightly, cut into pieces and serve immediately with green chutney.
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Nutrition is the cornerstone of good health and development. From September 1-7, National Nutrition Week is being observed to spread awareness about good nutrition diet and healthy lifestyle. The nutrition week is observed to make people understand the importance of a nutrition filled diet so they can maintain a healthy lifestyle.
Apricots are a great supply of vitamins and minerals that are required for a healthy body. Eating apricots as a part of a diet rich in fruits is a great way to prevent cancer, low cholesterol, and heart disease risk. Apricots also enhance vision and improve digestion. Besides, it also aids in weight loss and improves skin health. The dietary fibre in Apricot increases the metabolism which improves the human body's digestion and prevents constipation. Apricot is also a good source of iron making it one of the curing food for anaemia.
It is a shrub from China and areas of Europe. It contains many medicinal compounds and nutrients like vitamins, amino acids and fatty acids which are good for a healthy immune system. The leaves and the berries of sea buckthorn are all used for their medicinal and nutritional qualities. Sea buckthorn is also used as a cosmetic treatment like sunscreen or any other remedy for skin problems. In herbal medicine, sea buckthorn is used to stimulate the digestive system and enhance heart and liver health as well. It is helpful for other health issues like diabetes, high cholesterol, high blood pressure, inflammation, and arthritis. According to Aseem Sood, Managing Director, Proveda India, their new nutritional powerhouse 'Sante Sea buckthorn Juice' is useful for all parts of human health.
Giloy has been used in Indian medicine for a very long due to its medicinal properties. Giloy is a powerhouse of antioxidants that attacks free-radical and prevents diseases. It helps in cleansing the blood and ward off liver diseases and urinary tract infections. Consuming Giloy is very beneficial as it improves digestion and treats bowel-related issues like constipation. Giloy is for excellent health and regular consumption of Giloy juice helps to reduce the high level of blood sugar and respiratory problems. It is also beneficial in treating arthritis.
Amla also known as gooseberry is powerful than any other fruit and is considered as one of the superfoods. Vitamin C, one of the nutrients in Amla, is easily absorbed by the body to combat the common cold. Studies have proven that carotene in Amla improves vision and regular consumption leads to improved eye health. One of the most exciting advantages of Amla is that it burns fat. Consuming Amla before a meal makes one feel full and help them eat less. Amla also boosts metabolism that will help in faster weight loss. This superfood also prevents dandruff and strengthen the hair follicles making hair look beautiful.
Ginseng is a light coloured, fork-shaped root herb that boosts energy and controls blood sugar and cholesterol levels. It helps to promote physical and mental activity for those who feel weak and tired most of the time. Some initial studies on cancer patients receiving treatment have shown that ginseng help reduces cancer-related weakness. Due to its antioxidant and anti-inflammatory properties, Ginseng reduces inflammation. Ginseng also benefits brain functions like memory or mood swings.
Blueberries are incredibly healthy, nutritious and widely popular and often known as a superfood. Blueberries are low in calories. These berries are among the most nutrient-packed berries containing fibre, Vitamin C, Vitamin K and Manganese along with a small number of other nutrients. The king of antioxidant foods, blueberries protect your body from free radicals preventing early ageing and other diseases like cancer. People with high blood pressure issues can consume blueberries as a part of their daily diet. Alongside, it also prevents heart diseases and helps in maintaining brain functions and also improving memory.
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Snoring can be frustrating and annoying, especially for those who sleep with a snorer. The National Sleep Foundation reports that one in three men and four women snore every night.
Though snoring is often overlooked as a minor issue, it can occur due to various reasons requiring immediate attention. Obesity or being overweight is one of the leading causes of snoring. Snoring accompanied by irregular breathing is a sign of cardiovascular disease risk. Sleep apnoea can be another condition that increases the chances of snoring. Sleep apnoea is a sleep disorder in which the breathing repeatedly stops and resumes again. Fortunately, plenty of remedies are available to treat snoring naturally without using over-the-counter (OTC) drugs.
Obesity or Excess Weight
For those who have started snoring after gaining weight, shedding some extra pounds can be quite helpful. Obese people tend to have excess tissue and fat in the neck region, which can reduce the airway size and elevate the risk of airway collapse. Studies have proved that weight reduction can eliminate the frequency of snoring with increased weight losses causing near to complete elimination of snoring.
Snoring accelerates when people lie in the supine position or on their backs. When someone lies down on the back, the tissues surrounding the airway are pulled down by gravity, making it narrow. Research and studies on snorers have revealed that the intensity and frequency of snoring reduce considerably when they lie on their sides.
Blocked Nasal Passages
Snoring can also be prevented by keeping the nasal passages open. When the nose is clogged or blocked, air moves in much faster, leading to snoring. Hot oil massages or nasal oil drops can open the blockages in the nose. Also, a hot shower before bed can be quite beneficial as the moisture opens the nasal passages and reduces the chances of snoring.
Staying hydrated is crucial not only to avoid snoring but also to maintain overall health and well-being. When the body is dehydrated, secretions in the nose and soft palate becomes stickier. This can obstruct the proper flow of air and cause snoring. For men, it is recommended to consume at least 3-4 litres of fluid every day, while women must consume 2-3 litres of fluids daily.
Smoking and Alcohol
Researchers believe that snoring in smokers can occur because of oedema and upper airway inflammation. While it takes time to show the effects but quitting smoking can significantly lessen the chances of snoring. Alcohol is another substance that relaxes the muscles around the airway, increasing the likelihood to snore among drinkers. Therefore, it is often recommended not to indulge in drinking in the hours leading to bedtime.
The tips mentioned above can bring positive results if tried daily. It is important to try them all to find the ideal remedy that helps.
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एक नए अध्ययन से पता चला है कि कोविड-19 महामारी के दौरान बच्चों का वजन अधिक बढ़ गया, खासकर 5 से 11 साल की उम्र के बच्चों का। जर्नल ऑफ द अमेरिकन मेडिकल एसोसिएशन में प्रकाशित निष्कर्षों ने संकेत दिया कि कोविड -19 महामारी के दौरान शरीर के वजन में वृद्धि और मोटापे की व्यापकता थी, खासकर 5 से 11 वर्ष के बच्चों के लिए।
यह निर्धारित करने के लिए कि क्या महामारी के दौरान बच्चों ने अतिरिक्त वजन उठाया, शोधकर्ताओं ने 1,91,509 बच्चों के इलेक्ट्रॉनिक स्वास्थ्य रिकॉर्ड का विश्लेषण किया, जिनकी आयु 1 मार्च, 2019 से 31 जनवरी, 2021 तक 5 से 17 वर्ष थी।
शोधकर्ताओं ने कहा कि 5 से 11 साल के बच्चों ने कोविड -19 से पहले की समान अवधि की तुलना में कोविड -19 के दौरान 5.07 पाउंड अधिक प्राप्त किए, जबकि 12 से 15 वर्ष के बच्चों और 16 से 17 वर्ष के बच्चों ने 5.1 पाउंड और 2.26 पाउंड से अधिक प्राप्त किया।
5 से 11 साल के बच्चों में, वजन बढ़ने के कारण लगभग 9 प्रतिशत अधिक बच्चे अधिक वजन वाले या मोटे हो गए, जबकि 12 से 15 साल के युवाओं में 5 प्रतिशत और 16 से 17 साल की उम्र में 3 प्रतिशत बच्चे थे।
5-11 और 12-15 वर्ष के समूहों में अधिकांश वृद्धि मोटापे में वृद्धि के कारण हुई।
कोएबनिक ने कहा, हमें बिगड़ते मोटापे की महामारी की निगरानी में तुरंत निवेश करना शुरू करना होगा और बच्चों को स्वस्थ वजन हासिल करने और बनाए रखने में मदद करने के लिए आहार और गतिविधि हस्तक्षेप विकसित करना होगा।
यह भी पढ़े► कैंसर से पीड़ित बच्चों में और गंभीर हो सकता कोविड संक्रमण : लैंसेट
How one can lose weight is a hot topic, but a lot of people also face an underweight problem. They try different methods with little or no success. Advice from friends and family members may not be helpful. To gain weight, choosing the right method is difficult.
For thin people, it is very easy to start eating food full of fat to gain weight quickly, but it's an unhealthy and dangerous way. Lakshita Jain, Certified Clinical Dietician, Lecturer, Diabetes Educator, Meat Technologist, and Founder of NUTR shares a complete weight gain meal plan that should consist of whole multi-grains, vegetables, fresh fruits, protein and dairy products.
Body Type: There are three types of bodies, and one is ectomorph. Ectomorph individuals can eat any portions and still find it difficult to gain weight and muscles. No amount of food helps them put on weight. A slight modification can help them.
Calories: Increase calories in your diet. Add 500 plus Calories to your daily meals. From your regular food start adding one more portion. For example, if you eat two chapatis per meal -- eat three and stuff it with high fibrous vegetables like bottle gourd, spinach, potatoes etc. You can also stuff it with paneer or combine chapati with two sabzi, one lentil and curd.
Early morning: Have two spoons of ghee with turmeric and black pepper. Ghee is calorie-rich which helps to increase your daily calories and the combination will help you with digestion, joint pain and improving skin.
Breakfast: Protein based smoothies (Dairy/ nut milk + oats + Nuts and seeds + protein supplement + honey) + 4 whole eggs + 2 Banana Or Stuffed potato chapati (3) + Mix veg sabzi + Mix veg achar + Milk
Brunch: 4-5 servings of fruits + nuts and seeds + 1 Tall glass of buttermilk
Lunch: Any 2 sabzi + Dal + Stuffed chapati (3)
Evening: Grilled paneer/ chicken/ Boiled eggs + Saute veggies + Protein shake
Dinner: Oats Uthappam (3) + Sambhar (2 cups) + Coconut Chutney
1 Hour After Dinner:
Banana Shake: 1 Banana + 2 whole eggs + Full cream milk (Blend)
How to gain weight?
Eat small, frequent meals to help build a healthy appetite. Plan for 3 meals and 2-3 snacks each day.
Quick Snack ideas- Rajma rolls, paneer rolls, soya rolls, Cheese, yoghurt and fruit, peanut butter toast, fruit and nut mixes, hard-boiled eggs, tuna or egg salad
Quick Meal ideas- baked potato topped with chilli, vegetable and rice stir-fry, chicken or taco, quesadilla, Dal soup.
Between Meals and Snacks:
* Save your appetite for planned meals and snacks. Avoid eating little bits of food all day long.
* Drink water between meals and snacks. Beverages fill you up and leave no room for food.
* Limit candy, chips, cake, cookies, and sweetened beverages. These foods provide little nutrition and can ruin your appetite for meals.
* Include physical activity each day. Light exercise improves appetite.
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New Delhi, Aug 3 (IANS) Doctors at a private Delhi hospital successfully performed a life-saving bariatric surgery on a 2-year-old morbidly obese child weighing 45 kg, with a body mass index of 41.5.A child at 2 years, having normal growth milestones, weighs between 12 to 15 kgs. Since bariatric surgery for children is rare, this case can be termed the "youngest bariatric surgery patient in India" in over a decade. The procedure had to be conducted as a medical emergency, doctors at the Max Super Speciality Hospital, Patparganj, said. At 2.5 kg, Khayati weighed normal at the time of birth. However, she started gaining weight rapidly soon after birth and weighed 14 kg at six months. Her weight progressively increased over the next year and a half, reaching 45 kgs at 2 years and 3 months. Her condition worsened to the extent that she developed significant obstructive sleep apnoea with multiple pauses in her breathing during sleep and she was unable to sleep lying down on her back. She was also wheelchair bound since the age of 1 year and 10 months."While the lower age limit of bariatric surgery in children is 12-15 years; in her case the surgery was a medical emergency. We had a detailed discussion with the paediatricians, endocrinologists and the family, along with a thorough review of literature before taking up the child," said Dr Vivek Bindal, HOD, Max Institute of Minimal Access, Bariatric and Robotic Surgery, in a statement. "The greatest challenge in her case was the non-availability of any referral literature or technical video of such a procedure in a small child. Also, the staplers and instruments are designed for adults. The abdominal cavity in a 2-year-old child is very small, irrespective of her weight. Added to this, the blood volume in children is very small, and so is the allowable blood loss," Bindal said.Khayati underwent laparoscopic gastric sleeve surgery or sleeve gastrectomy where a portion of the stomach is removed surgically. The procedure gives a feeling of fullness to patients and reduces their hunger, causing weight loss and significant improvements in health. This is owing to the fact that the new stomach pouch holds smaller volume than normal stomach and reduces the amount of food intake. After the procedure, Khayati has been able to take enough liquids and soft diet without any issues, the doctors said. "While we anticipated non-invasive respiratory support, she fortunately did not show any respiratory compromise and she was quite comfortable, post op. Her sleep apnoea became better within few days of surgery, and she could be shifted out in just four days post-surgery from ICU," said Dr Rajiv Uttam Associate Director Paediatrics, HOD Paediatrics Intensive Care. Post-surgery, Khayati has been put on a special diet to gradually decrease her weight while maintaining the child's nutrition requirements. She is expected to lose weight over the next year and grow up as a normal adult. She will be closely monitored by the clinical team. She is also undergoing rehabilitation to help her build strength in her limbs so she can begin walking, the doctors said. --IANSrvt/vd