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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New Delhi, Sep 7 (IANS) Nearly nine out of 10 doctors and nutritionists believe that the average daily Indian diet fulfills only 70 per cent or even lower nutritional needs of a person, according to a survey released on Tuesday.
The findings are based on a nationwide survey of 220 healthcare practitioners (doctors and nutritionists) by multivitamin supplement brand Supradyn.
The survey brought to light an alarming gap in meeting the body's 100 per cent nutrition requirements across all zones in India.
As many as 90 per cent doctors and nutritionists agreed to at least a 30 per cent nutrition gap in average daily diet even among states that predominantly consume non-vegetarian foods.
Further, the survey showed that vitamin B12 and D3 are the top two vitamins lacking in an average daily diet across the country, followed by zinc, iron, calcium, folic acid, and vitamin C.
A whopping 73 per cent doctors and nutritionists believe that this inadequacy can be overcome with a daily dose of multivitamin-multimineral supplements.
"The doctor-led nutrition survey has identified a surprisingly large nutrition gap in our daily diets, highlighting a grave insufficiency of micronutrients," said Sandeep Verma, Country Head, India, Bayer Consumer Health Division, in a statement.
"This survey has brought to life a surprising truth: an average daily diet cannot always meet 100 per cent of your body's nutrition requirement. Including a daily multivitamin-multimineral supplement can help bridge the nutrition gap and provide your body with optimum energy and immunity levels," added Dr Jenam P. Mehta, Consultant Physician and Chest Specialist, Member of European Respiratory Society.
With Covid-19 pandemic having reset priorities, health and wellness have risen to the top of minds. Hence, meeting daily requirements of nutrients should be looked at as a growing necessity, not just an added advantage, the survey suggested.
As Covid wreaked havoc throughout the world, working professionals and students moved to remote work and learning which resulted in increased dependence on various screens, leading to several eye problems. Proper nutrition for the eye is, thus, imperative, said health experts on Tuesday.
The most common eye problems reported by children and working people during the pandemic include eye fatigue, dry and irritated eyes, fuzzy vision, and nearsightedness. This is further exacerbated by low physical activity, irregular eating habits, frequent snacking, and poor food quality during the pandemic.
"Every day, we encounter twenty to thirty patients who come to us complaining of eye discomfort. However, correct nutrition can offer the necessary support for ocular function, protect the eye from damaging light, and prevent age-related degenerative illnesses," Dr Vineet Sehgal, Senior Consultant at Sharp Sight Eye Hospitals, said.
Further, Covid-19, which is majorly a respiratory disease and is known to affect lungs, also causes modest to severe eye problems.
Some patients may develop conjunctivitis, irritated eyes, light sensitivity, and eye discomfort, which may last longer than two weeks.
"People who have a severe Covid-19 infection are at a high risk of having ocular abnormalities like vascular occlusion," Sehgal said.
Long-term use of steroids also increases the risk of mucormycosis -- a severe consequence occurring in Covid patients, particularly those who are diabetic or immune-compromised. Infection of the nose and sinuses that spread to the orbit can cause vision loss or even death, if not treated promptly.
Long Covid also affects the eyes with people reporting the most frequent symptom -- conjunctivitis.
"Conjunctivitis can be treated with medicine, but, in certain cases, the retina and retinal vessels are damaged, resulting in long-term visual loss. This blockage of retinal veins not only causes substantial vision loss, but also takes a long time to heal," Sehgal said.
Including a diet rich in seasonal fruits and vegetables which give vitamins, minerals and antioxidants can improve eye health.
"Consuming minerals, such as lutein and zeaxanthin, as well as vitamins C, E, and zinc, have been associated with a decreased risk of serious eye diseases, such as age-related macular degeneration," Nabanita Saha, Chief Clinical Dietician, Manipal Hospitals, Bengaluru, said.
"The nutritional needs for eye health are complicated, but some nutrients, such as green leafy vegetables, fruits, and nuts are very crucial. Physical exercise, in conjunction with a healthy diet, has been found to help prevent eye diseases," she added.
In addition, if any patient, recovering from Covid, experiences symptoms like stuffiness in the nose, swelling around the eyes or nose, blurry vision, double vision, or pain around eyes/nose, they should immediately see an eye doctor, experts suggested.
केंद्रीय महिला एवं बाल विकास मंत्री स्मृति जुबिन इरानी ने महीने भर चलने वाले पोषण माह 2021 के तहत कार्यक्रमों की श्रृंखला की शुरुआत करते हुए कहा कि राष्ट्र की पोषण की आवश्यकता को पूरा करने के लिए आयुर्वेद के उपयोग के प्राचीन ज्ञान का प्रभावी ढंग से प्रयोग कैसे किया जा सकता है, इस बारे में ज्ञान प्रदान करना समय की आवश्यकता है। महिला एवं बाल विकास मंत्री ने आज अखिल भारतीय आयुर्वेद संस्थान (एआईआईए) में पोषण माह - 2021 की शुरुआत के अवसर पर पोषण वाटिका का उद्घाटन किया। इस अवसर पर आयुष और महिला एवं बाल विकास राज्य मंत्री डॉ. मुंजपारा महेंद्रभाई भी उपस्थित थे। दोनों मंत्रियों ने शिगरू (सहिजन) और आंवला के पौधों का पौधारोपण भी किया। आयुष मंत्रालय के निर्देशन में अखिल भारतीय आयुर्वेद संस्थान, नई दिल्ली (एआईआईए) ने पोषण माह - 2021 के उत्सव की शुरुआत की।
कार्यक्रम को संबोधित करने के दौरान महिला एवं बाल विकास मंत्री ने आईसीएमआर के साथ सहयोगात्मक उद्यम के माध्यम से एनीमिया की घटनाओं को कम करने के लिए आयुष मंत्रालय द्वारा किए गए प्रयासों की सराहना की। उन्होंने वैज्ञानिक आंकड़ों के प्रकाशन की आवश्यकता पर जोर दिया ताकि दुनिया आयुर्वेद के योगदान को स्वीकार कर सके। पोषण के दो मुख्य घटक हैं, अर्थात् वहन करने योग्य और समग्र कल्याण के लिए आसानी से उपलब्धता। यहीं पर आयुर्वेद काफी फायदेमंद साबित हो सकता है। उन्होंने डब्ल्यूसीडी मंत्रालय के माध्यम से स्वस्थ संतान और सरल तथा उत्कृष्ट व्यंजनों के लिए आयुष कैलेंडर को लोकप्रिय बनाने पर भी विचार किया।
डॉ. मुंजपारा महेंद्रभाई ने कुछ आयुर्वेदिक जड़ी-बूटियों जैसे शिगरू, शतावरी, अश्वगंधा, आमला, तुलसी और हल्दी के पोषण तथा औषधीय महत्व पर प्रकाश डाला। उन्होंने मां और बच्चे की समग्र भलाई के लिए साक्ष्य-आधारित आयुर्वेद पोषण प्रथाओं को बढ़ावा देने के महत्व पर भी प्रकाश डाला। उन्होंने स्वस्थ संतान को जन्म देने के लिए गर्भावस्था के दौरान मां के जीवन में पोषण के महत्व को भी रेखांकित किया और आयुर्वेद के उपयोग से कैसे मदद की जा सकती है।
महिला एवं बाल विकास मंत्रालय के सचिव इंदेवर पांडेय और आयुष मंत्रालय के सचिव वैद्य राजेश कोटेचा भी इस अवसर पर उपस्थित थे। महीने भर चलने वाले इस उत्सव के दौरान एआईआईए द्वारा रोगी जागरूकता व्याख्यान, प्रश्नोत्तरी प्रतियोगिता, निबंध प्रतियोगिता, अतिथि व्याख्यान और कार्यशालाओं जैसी विभिन्न गतिविधियों का आयोजन किया जा रहा है।
इस अवसर पर शतावरी, अश्वगंधा, मूसली और यष्टिमधु जैसे पौधों का रोपण अभियान आयोजित किया गया तथा रोगियों और स्वास्थ्य देखभाल कर्मचारियों के बीच स्वास्थ्य और पोषण का लाभ वाले इन पौधों का वितरण भी किया गया। आम जनता को पोषक मूल्य वाले चयनित पौधों की सूचना पुस्तिका भी प्रदान की गई। सत्तू पेय, तिल के लड्डू, झंगौर की खीर, नाइजर के बीज के लड्डू, आमलकी पनाका आदि जैसे विभिन्न राज्यों का प्रतिनिधित्व करने वाले आयुर्वेदिक पौष्टिक व्यंजनों को भी कार्यक्रम के दौरान प्रदर्शित किया गया।
यह भी पढ़े► गोलपाड़ा के दुधनोई में एक नए आयुर्वेदिक कॉलेज के लिए 70 करोड़ रुपये का वित्तीय प्रावधान: सर्बानंद सोनोवाल
Initiating series of programs under month long Poshan Maah 2021, the Union Minister for Women and Child Development Smriti Zubin Irani said that the need of hour is to provide the knowledge about how the ancient wisdom of Ayurveda intervention can be effectively utilized to address the nutrition requirement of the nation. WCD Minister inaugurated NUTRI GARDEN to mark the beginning of Poshan Maah 2021 today at All India Institute of Ayurveda (AIIA).
Dr. Munjpara Mahendrabhai, Minister of State for Ayush and WCD was also present on this occasion. Plantation of Shigru (Sahijan) and Amla, saplings were also carried out by the both Ministers. All India Institute of Ayurveda, New Delhi (AIIA) under the direction of the Ministry of Ayush initiated the celebration of Poshan Maah - 2021.
In her address the WCD Minister lauded the efforts undertaken by the Ministry of Ayush in reducing the incidence of anemia through a collaborative venture with ICMR. She stressed on the need to come out with publications of scientific data so that the world can acknowledge the contribution of Ayurveda. Nutrition has two main components, i.e. affordable and readily available for holistic wellbeing. This is where Ayurveda can prove to be very beneficial. She also considered popularization of Ayush calendar for healthy progeny and simple classical recipes through Ministry of WCD.
Dr. Munjpara Mahendrabhai highlighted the nutritional and medicinal importance of few Ayurvedic herbs like Shigru, Shatavari, Ashwagandha, Amala, Tulasi, Haldi and importance of promoting evidence-based Ayurveda nutrition practices for holistic wellbeing of mother and child. He also underlined the importance of nutrition in the life of a mother for bearing healthy progeny and how Ayurveda interventions can help.
Shri Indevar Pandey, Secretary, Ministry of WCD and Vaidya Rajesh Kotecha, Secretary, Ministry of Ayush also grace the occasion. During this month-long celebration, various activities like patient awareness lectures, quiz competition, essay competition, guest lectures and workshops on the theme are being organized by AIIA.
Plantation drive and distribution of plants having health and nutritional benefits was carried out for patients and health care workers like Shatavari, Ashwagandha, Musli and Yashtimadhu. Information brochure of selected plants having nutritive value was also provided to the common public. Ayurvedic classical nutritious recipes representing various states like Sattu drink, Sesame Laddoo, Jhangore Ki Kheer, Niger seeds Laddoo, Amalaki Panaka etc. were also displayed during the event.
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