The major health aliments that most of
the world is suffering right now has the basic foundation of food or diet. This
can be due to under nourishment or so called OVER nourishment.
The underdeveloped countries are been
undernourished but what about the well developed countries which though has a
good scope of nutrition has been falling prey to the most dangerous and fatal
diseases like Obesity, high cholesterol, heart disease, stroke, diabetes etc
and the main culprit is been the high caloric food and high fat diet.
The recent surveys has shown that the
maximum drugs that has been sold are those used to treat diabetes and heart
disease which can be very well prevented or can be atleast kept in control by
having a good way of eating
So let me give my simple perspective
on what can make you healthy just by changing your daily diet.
The
effect:
The fat and sugars what you eat of
course first goes into stomach but it is your coronaries that will ultimately
get affected. The fats and sugars form a plaque more precisely an
atherosclerotic plaque in your arteries. Atherosclerosis is the gradual buildup
of cholesterol and fibrous tissue in plaques in the wall of arteries (in this
case, the coronary arteries), typically over decades. Blood stream column
irregularities visible on angiography reflect artery lumen narrowing as a
result of decades of advancing atherosclerosis.Plaques can become unstable, rupture,
and additionally promote a thrombus (blood clot) that occludes the artery; this
can occur in minutes. When a severe enough plaque rupture occurs in the
coronary vasculature, it leads to myocardial infarction (necrosis of downstream
myocardium).
What to
avoid:
Before going to my view of what to eat
let us have a look about what not to eat. Actually u can use the term eat but
we should take care that the eating should not go into gorging as the proverb
goes ANYTHING IN AN EXCESS IS A POISON.
Everybody of us have a temptation to
have a bite on frenchfries with a can of coke ya u can have them but it should
not be like thrice a day ,,, if it is so try to minimize it slowly so that it
will soon become once a week.
And if aerated drinks are addictive to
you try to skip towards non caloric ones and slowly towards the more healthy
natural drinks
My options of occasional diets: pizza, burgers, aerated drinks, sweets, oil
fried foods, red meat.
Foods to avoid at all costs : salami, bologna, and any other processed deli
meat like the plague and cook your meat yourself.
EAT
THIS:
See this pyramid for an initial idea
of what to eat
Now my idea of a healthy diet is as
follows:
1)
Whey protein: Whey
is left over when milk coagulates and contains everything that is soluble from
milk. It is a 5% solution of lactose in water, with some minerals and
lactalbumin. It is removed after cheese is processed. Whey is an abundant source of branched-chain amino
acids (BCAAs),which are used to fuel working muscles and stimulate protein
synthesis.In particular, leucine plays a key role in initiating the transcription
of protein synthesis.When leucine is ingested in high amounts, such as with
whey protein supplementation, there is greater stimulation of protein
synthesis, which may speed recovery and adaptation to stress (exercise).
2)
Omega 3 fatty
acids: Also known as polyunsaturated fatty
acids (PUFAs) these are mainly a combination of 3 amino acids and are very much
necessary for healthy metabolism. The main functions of omega 3 fatty acids are
Reduce inflammation throughout your body ,Maintain the fluidity of your cell
membranes ,lower the amount of lipids (fats such as cholesterol and
triglycerides) circulating in the bloodstream ,decrease platelet aggregation,
preventing excessive blood clotting. The main sources of omega 3 fatty acids
are fish(especially tuna), krill oil, flax seed oil, raspberry , walnuts etc.
3)
Vegetables and
fruits: ya the old school is here its always good to include a lots of veggies
especially green ones and fruits especially citrus to your diet. There are some
exceptions in taking these like the type of item , how it is cooked and the
amount taken. Few vegetables are more harmful while taken in large amounts like
potatoes, bananas, fava beans, and some high carb fruits should be avoided in
diabetes and grapes in hypertensive patients and while cooking care should be
taken that more of baked vegetables should be taken than fried ones.
4)
Pulses: a vegeterians
highest and valuble source of protein they are a part of a healthy diet
especially in children and young adults but when taken in excess can cause
gastric problems
5)
Cottage cheese:
another high protein food containing a less amount of fats. Regular cottage cheese only has 4% of fat by
weight, while low-fat has only 2%. It contains protein, calcium, and iron. A
half-cup of the cheese has 14 grams of protein. This is about as much as 2
ounces of cooked lean meat, poultry, or fish. The same serving size also has 77
milligrams of calcium.
6)
Whole grains:
carbs are necessary ,,, very much necessary but they should be taken with care
and the main preferences should be for brown rice , wheat, jowar, ragi, bulgur, barley, oats, brown rice, farro,
quinoa and wheat berries.
7)
Meat : red meat a
strict no no,,,,, my view of 5 healthy meats are as follows --- turkey , pork
,ham, chicken and sometimes beef and a considerable portion should be added in
daily diet.
And my final word ,,,, EAT HEALTHY LIVE HEALTHY
