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Do You Want To Shed Those Extra Kilos? Micronutreints Can Help! Here’s How

The Kashmir Monitor

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Weight gain is often due to some unhealthy eating habits like eating too much food or too many calories. Our body requires some nutrients in large amounts for better growth and development. These nutrients are mainly carbohydrates, fats and proteins. On the other hand, micronutrients are nutrients that your body only needs in small amounts and they are vitamins and minerals. This dynamic combination makes super foods possible. Micronutrients are beneficial for overall health. The deficiency of micronutrients can impair your health in the long run. It depends on which vitamins and minerals you are deficient in and to what extent.

Micronutrients do not supply energy to our bodies, so they do not have calories. The best part about micronutrients is that they are non-fattening. Therefore, they are beneficial for you if you are on a weight loss programme. All the more, you get most of the micronutrients from your diet, hence you do not have to change your diet completely. Vitamins help regulate the function of our cells and are essential for metabolism and growth. Therefore, they help your body fight infections, clot blood and keep our senses sharp. Minerals in your diet like iron, zinc and calcium help fortify your bones, teeth and blood, and are helpful for maintaining a healthy heart and muscle reflex. Inadequate consumption of micronutrients can lead to diseases such as rickets (lack of vitamin D), scurvy (lack of vitamin C), and osteoporosis (lack of calcium).

Have a look at top 5 food sources that are rich in micronutrients and can help you in weight loss:

 

1. Avocado:

This fruit contains lots of healthy monounsaturated fat as well as some protein and a little carbohydrate as well. Avocados are rich in fibre, many antioxidants and healthy plant pigments along with the essential vitamins C, E and B6 and magnesium. Many of these nutrients are important for the efficient conversion of food into energy in the body.

2. Hemp seeds:

Hemp seeds are an excellent source of protein. They also contain the branched-chain amino acids . Moreover, they supply the ever-necessary omega-3 fats in the form of alpha-linolenic acid, which can be converted to the longer-chain omega-3’s EPA, and DHA. They are great for breakfasts, in salads or simply eaten right off the spoon. Thus, hemp seeds are a perfect food in any plant-based diet.

3. Fruits and vegetables:

Fresh fruits and dark, green leafy vegetables are naturally low in fat. They are extremely nutritious and add flavor, and variety to your diet. Look for colorful fruits and leafy vegetables, to add in your salads, soups and stews. If you can, choose organic produce, it is all the more healthy.

4. Lentils:

Lentils like beans and chickpeas should be in your diet as they offer numerous health benefits. They help in building bone density. Cooked lentils contain high amounts of potassium, which helps to control blood pressure and blood sugar levels. Also, lentils along with rice and a dollop of ghee make a perfect balaced meal rich in proteins.

5. Dairy products:

Dairy products like skim milk, buttermilk, cottage cheese, tofu, yogurt, low-fat milk, or enriched milk substitutes. Try replacing cream with evaporated skim milk in you recipes. Choose low-fat or fat-free cheeses in your diet. The mineral calcium is extremely important for bone health. It is an important building block of bone.


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Health

Eggs for breakfast benefit those with Type 2 diabetes

The Kashmir Monitor

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People with Type 2 Diabetes (TED) should opt for eggs for breakfast, a recent study suggests. According to the findings, a high-fat, low-carb breakfast (LCBF) can help those with T2D control blood sugar levels throughout the day.

“The large blood sugar spike that follows breakfast is due to the combination of pronounced insulin resistance in the morning in people with T2D and because typical Western breakfast foods – cereal, oatmeal, toast and fruit – are high in carbohydrates,” said Jonathan Little, lead author of the study published in the Journal of the American Journal of Clinical Nutrition.

According to Little, breakfast is consistently the “problem” meal that leads to the largest blood sugar spikes for people with T2D. The research shows that eating a low-carb and high-fat meal first thing in the morning, is a simple way to prevent this large spike, improve glycemic control throughout the day, and can perhaps also reduce other diabetes complications.

 

Study participants, with well-controlled T2D, completed two experimental feeding days. On one day, they ate an omelette for breakfast and on another day, they ate oatmeal and some fruit. An identical lunch and dinner were provided on both days. A continuous glucose monitor – a small device that attaches to your abdomen and measures glucose every five minutes – was used to measure blood sugar spikes across the entire day. Participants also reported ratings of hunger, fullness and a desire to eat something sweet or savoury.

Little’s study determined that consuming a very low-carbohydrate high-fat breakfast completely prevented the blood sugar spike after breakfast and this had enough of an effect to lower overall glucose exposure and improve the stability of glucose readings for the next 24 hours.

We expected that limiting carbohydrates to less than 10% at breakfast would help prevent the spike after this meal. But we were a bit surprised that this had enough of an effect and that the overall glucose control and stability were improved. We know that large swings in blood sugar are damaging to our blood vessels, eyes, and kidneys. The inclusion of a very low-carbohydrate high-fat breakfast meal in T2D patients may be a practical and easy way to target the large morning glucose spike and reduce associated complications,” he explained.

He does note that there was no difference in blood sugar levels in both groups later in the day, suggesting that the effect for reducing overall post-meal glucose spikes can be attributed to the breakfast responses with no evidence that a low-carb breakfast worsened glucose responses to lunch or dinner.

“The results of our study suggest potential benefits of altering macronutrient distribution throughout the day so that carbohydrates are restricted at breakfast with a balanced lunch and dinner rather than consuming an even distribution and moderate amount of carbohydrates throughout the day,” Little asserted.

As another interesting aspect of the research, participants noted that pre-meal hunger and their cravings for sweet foods later in the day tended to be lower if they ate the low-carb breakfast. Little suggests this change in diet may be a healthy step for anybody, even those who are not living with diabetes.

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Health

Symptoms of liver disease and ways to keep it healthy

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The liver, which measures about 1,00 grams in weight and 15 cm in length, is responsible for the synthesis of various proteins, coagulation factors, cholesterol, triglycerides and bile including glycogenesis. It is also responsible for detoxifications of drugs, alcohol and control of infections. Located in the upper right part of the abdomen separated from chest cavity by the diaphragm, it is one the most vital organs in the body.

However, the graph of liver disease in India has grown over the decade and the dynamics has changed drastically, says Dr (Prof) Gourdas Choudhuri, executive director, Department of Gastroenterology and Hepatobiliary Sciences, Fortis Memorial Research Institute.

“Earlier liver diseases were synonyms with Hepatitis B and C only, but today we see lot of cases of liver failure, fatty liver, and every year about 10 lakh people with new liver disease are diagnosed in our country,” he says.

 

On World Liver Day, which is observed every year on April 19 to create awareness and understand the importance of the liver, he lists a few liver diseases and also shares tips on how to take care of the organ:

A few known liver diseases:

  1. Hepatitis A, B or C
  2. Non-alcoholic fatty liver disease
  3. Alcoholic fatty liver
  4. Fatty liver
  5. Cirrhosis of the liver
  6. Alcoholic hepatitis
  7. Hemochromatosis

You must visit a doctor in case you have the follow symptoms:

  1. Unexplained abdominal pain and swelling which is continuous in nature.
  2. Itchy and red skin around the stomach. Regular red patches around the stomach and skin are primary indication of something being wrong inside.
  3. Dark urine is another early sign of liver disease. No matter how hydrated you are, if your urine is dark in colour you must visit a doctor.
  4. Loss of appetite.
  5. Blood in stool, or pale or tar-coloured stool.
  6. Swelling in legs and ankles.
  7. Nausea or vomiting.

To prevent liver diseases you must keep your lifestyle and weight in check, he suggests. Protection is the best cure for liver diseases.

“Protect yourself from hepatitis infected people and alcohol. Vaccination is another important part to avoid liver disease although there are no vaccination for all liver diseases but there are for Hepatitis A & B. Sharing of drugs and needles are also the major cause of liver disease, avoid it at any cost. Unprotected sex, tattoo and piercing from same needles or infected needles with same drugs has the highest risk of liver disease,” Dr (Prof) Gourdas Choudhuri adds.

Tips for liver care:

  1. Adopt a healthy lifestyle and have a balanced diet.
  2. Eat foods from all the food groups: grains, proteins, dairy products, fruits, vegetables and fats. Include green leafy vegetables, broccoli, cauliflower, cabbage, carrot, apple and walnut in your diet.
  3. Eat foods that have lot of fibre such as fresh fruits and vegetables, whole grain breads, rice and cereals such as quinoa, millet and buckwheat.
  4. Ensure safe blood transfusions to avoid contracting hepatitis A, B, C.
  5. Maintain personal hygiene and be sure to wash hands after using the washroom.
  6. Avoid tap water when travelling.
  7. Say no to alcohol, tobacco and drugs.
  8. Exercise regularly.

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Health

BP drug shows promise for treating Parkinson’s

The Kashmir Monitor

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Felodipine, a prescribed drug to treat high blood pressure, has shown promise against Parkinson’s, Huntington’s and forms of dementia in studies carried out in mice and zebrafish at the University of Cambridge.

In a study published in the journal Nature Communications, scientists have shown in mice that felodipine may be a candidate for re-purposing.

A common feature of neurodegenerative diseases is the build-up of misfolded proteins.

 

These proteins, such as huntingtin in Huntington’s disease and tau in some dementias, form “aggregates” that can cause irreversible damage to nerve cells in the brain.

A team led by Professor David Rubinsztein used mice that had been genetically modified to express mutations that cause Huntington’s disease or a form of Parkinson’s disease, and zebrafish that model a form of dementia.

Felodipine was effective at reducing the build-up of “aggregates” in mice with the Huntington’s and Parkinson’s disease mutations and in the zebrafish dementia model. The treated animals also showed fewer signs of the diseases.

“This is the first time that we’re aware of that a study has shown that an approved drug can slow the build-up of harmful proteins in the brains of mice using doses aiming to mimic the concentrations of the drug seen in humans,” said Professor Rubinsztein.

The hypertension drug was able to slow down progression of these potentially devastating conditions and “so we believe it should be trialled in patients,” he added. In healthy individuals, the body uses a mechanism to prevent the build-up of such toxic materials.

This mechanism is known as autophagy, or ‘self-eating’, and involves cells eating and breaking down the materials. “This is only the first stage, though. The drug will need to be tested in patients to see if it has the same effects in humans as it does in mice. We need to be cautious, but I would like to say we can be cautiously optimistic,” said Professor Rubinsztein.

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