Dahi - A Wonder Food

Dahi - A Wonder Food

By Neha Chandna Ranglani  on: 04 August 2015
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Something chilled to cool you off this summer! According to Hindu traditions, eating a spoonful of curd was always considered a good omen before beginning your first activity of the day or a bright new venture.There are many other ways it helps us, for example it helps in keeping your head cool in summer.



Dahi is easily available, nutritious and easy to prepare snack available all round the year. It forms an integral part of a normal Indian diet. As a child, we were told that dahi is a great food for health and were made to eat it daily with our meals. Yes, indeed, our elders were right. Just as milk is an important source of proteins and calcium, so is dahi. But it has an added benefit of having hundreds of thousands of probiotics (live bacteria) which are excellent for overall health. Dahi has a host of benefits:

 

  • Immune system: The live bacteria in dahi helps prevent the growth of illness-causing bacteria in the intestine and protect us from infections like vaginal infections, stomach infections etc. thereby adding more years to your life. It also prevents ulcers and protects from stomach cancers.
  • Digestion: These bacteria also promote the growth of good bacteria which improve digestion and metabolism. They also help in the absorption of other nutrients from food.
  • Lactose intolerance: Milk cannot be consumed by lactose intolerant people, but dahi is easily digested due to the live bacteria.
  • Proteins: Just like milk, dahi is a great source of protein, especially for vegetarians.
  • Osteoporosis: Dahi has very high levels of calcium which helps to prevent bone degeneration, thereby, preventing osteoporosis.
  • Bone and teeth health: The calcium in dahi also helps to strengthen the bones and teeth. The lactobacillus bacteria reduce the risk of cavities and improve gum health. 
  • Weight loss: Calcium helps in fat breakdown. Dahi also gives a fuller filling for a longer time, thereby, helping reduce weight.
  • Vitamin B12: Dahi has Vitamin B12, which is generally found in non-veg foods, and hence it's a great food for vegetarians to improve blood formation and nerve functioning.
  • Cholesterol: Dahi helps lower bad cholesterol as well prevent heart problems. Making dahi at home is an easy procedure. Heat the milk slightly and add 2 teaspoonfuls of dahi into it. Mix it well and keep it overnight to ferment. During this process, milk sugar lactose is converted to lactic acid by the bacteria in the starter which gives it a refreshing tart flavour and a pudding like texture.


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Oats - The Champion Of Breakfasts
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What better way to start your morning than a bowl of steaming hot oats!  These gluten-free, fibrous foods prepare you for a long day of of work ahead. It forms a great breakfast choice for vegetarians; it contains more protein than other foodgrains, in terms of quality and quantity. Oats have a host of vitamins and minerals to make it a perfect meal for you. It has various health benefits: 1. Oats are energy boosters since they are high in carbohydrates. It also contains B-complex vitamins which help in production of energy. 2. Oats are low on calories and keep you full for a longer time, keeping cravings away. This helps you eat less but lose weight in a healthy manner. Your blood pressure, too, is kept under control. 3. It has complex carbohydrates which slowly break down to simple sugars. This prevents the blood sugar levels from rising high. Starting your day with oats helps to keep blood sugars under control for the rest of the day. 4. Oats contain fibers known as beta glucans which can lower the bad cholesterol (LDL), thus, preventing the risk of heart diseases. They also contain unique antioxidants called avenanthramides which also prevent cardiovascular diseases. 5. The soft fiber in oats makes it a perfect food for people with gastritis, colitis and any other digestive issues. Its high fiber content regularizes the bowel movement and cure constipation. 6. Lignans, a type of phytochemical in oats, reduce the risk of breast and colon cancer and also causes the stools to become bulky which can dilute and eliminate cancer causing agents. 7.Selenium and beta glucans in oats help to enhance the immune system and eliminate the bacteria from the body faster protecting us from bacterial infections. Sprinkling a handful of chopped dates adds more value to your oatmeal: it helps you avoid that spoonful of sugar and also contributes to a healthy heart. So, with every new sunrise, you ought to be looking forward to a lip-smacking, nutritious breakfast!
Minerals For Health
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Just like vitamins, minerals are also needed in small amounts by the body for normal processes. There are 16 essential minerals required for good health. Mineral sources are best found in natural foods rather than supplements. They are categorized as macro minerals which are needed in fairly larger quantities and micro minerals which are needed in small amounts.  Macro minerals Calcium: is needed for strong teeth and bones, normal blood clotting, and nerve function. Sources: Dairy products such as milk, yogurt and cheese, broccoli, almonds, fish, green leafy vegetables, ragi, sprouts and sesame seeds. Magnesium: is required for healthy bones, converting blood sugar to energy, insulin secretion and function and for normal heart rhythms. Sources: whole grains, green leafy vegetables, nuts, legumes, banana etc Phosphorus: is necessary along with calcium for bones and teeth development and to supply energy to the body. Sources: whole grains, milk, cheese, nuts, fish, eggs, meat, chicken etc Sodium: helps to maintain blood pressure and fluid balance in the body. Sources: salt, fish, butter, processed foods etc Potassium: along with sodium, works to regulate fluid in the body. Potassium also helps to maintain a regular heartbeat and low blood pressure and enables glucose in the body to be converted to glycogen, a form of energy that can be stored. Sources: fresh fruits and vegetables, coconut water, bananas, soups, tomatoes, dals and pulses etc Chloride: helps in regulating fluid balance in the cells long with sodium and potassium. Sources: table salt Sulphur: is essential to form proteins in the body and helps in eliminating toxins from the body. Sources: meat, fish, chicken, beans and pulses. Micro minerals Iron: is required for the production of hemoglobin and myoglobin, the component of blood cells that transports oxygen around the body. Iron can prevent fatigue, protect against illness and disease and helps in absorption of vitamin C. Sources: meat, liver, kidney, chicken, beans, peas, green leafy vegetables, garden cress seeds etc. Manganese: is required for a healthy immune system. Also helps in normal metabolism and digestion. Sources: whole grains, pulses, nuts etc. Copper: Copper helps to form collagen, which is essential for healthy bones and connective tissue, production of red blood cells and is needed to absorb iron more easily, to prevent heart disease and high blood pressure and that it protects against damage from free radicals and the development of cancer. Sources: fish, shellfish, whole grains, nuts, potatoes, garlic, bananas, mushrooms, tomatoes, prunes and soya products. Iodine: is essential for the manufacture of certain hormones by the thyroid gland, that are responsible for regulating metabolism, converting fats into energy and stabilizing blood cholesterol levels. Sources: table salt, salt water fish. Zinc: is needed by every cell in the body, healthy hair, nails and skin, also for maintaining healthy immune system and reproduction system and promote growth. Sources: red meat, poultry, eggs, shellfish, cheese, nuts, sunflower seeds, beans and wheat germ. Chromium: it improves insulin sensitivity and helps in controlling blood sugar levels. It also helps to breakdown fat and lower bad cholesterol. Sources: Shellfish, red meat, liver, egg yolks, cheese, mushrooms and whole wheat bread. Fluoride: is important for healthy bones and teeth and protects teeth against tooth decay. Sources: drinking water, toothpaste Molybdenum: is required for DNA production and acts as an antioxidant. Sources: Liver, whole grains, yeast, pulses, leafy green vegetables.
Neha  Chandna Ranglani

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Best Dietician in Khar West, Mumbai, India 

Dietitian Neha Chandna (Ranglani) has 8 years of experience in the field. Food and Health is the matter of interest for most of the people today and realizing the need to create awareness and spread the right information to the society, Neha decided to extensively educate herself in the field of nutrition. As a known fact that diet and exercise go hand in hand, She went a step ahead to certify herself as a REEBOK Aerobic instructor. One of the Most Famous & Online Nutritionists Dietitians in Mumbai (Khar west).Neha Chandna is a university topper in Dietetics from S.V.T. She has worked as a nutritionist for reputed gyms and fitness trainers and as a consultant with doctors and physiotherapists. She deals with sportsmen, individuals who are obese or victims of lifestyle issues- to name a few- diabetes, thyroid, osteoporosis, PCOS etc. and active/exercising sector of society. She educates and conducts seminar/workshops for corporates like banks (HDFC & Standard Chartered Bank), BPOs and MNCs on the Right ways of eating and living. She also takes workshops on Nutrition in Pregnancy and Lactation. Neha Chandna also writes articles for magazines and newspapers like New Woman, Beauty and salon, Hello Mumbai, the afternoon etc. She has also done a couple of interviews for TV9 channel. She is an online consultant for a health social networking website www.ihealthu.com. Dietician Neha Chandna is one of the Best Dietician / nutritionist in Khar west , Mumbai.<span 1.6em;"="">Neha Chandna is a Famous Nutritionist in Khar west & Top 10 Dieticians / Nutritionists in Mumbai for weight loss and many services. Popular dietcian in Mumbai. Top 5 Nutritionists / Dietitians in Mumbai. Consult her for best online Diet & Nutrition services in Mumbai.Weight Loss Expert / Diet Consultant / Obesity Consultant in Mumbai.
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