Healthy Diet (take another step)

[akhilesham]

तुलसी जसि भवतब्यता तैसी मिलइ सहाइ। आपुनु आवइ ताहि पहिं ताहि तहाँ लै जाइ॥159(ख)॥ भावार्थ:-तुलसीदासजी कहते हैं- जैसी भवितव्यता (होनहार) होती है, वैसी ही सहायता मिल जाती है। या तो वह आप ही उसके पास आती है या उसको वहाँ ले जाती है॥159 (ख)॥ https://www.instagram.com/p/B__PthQAOPc/?igshid=17mqhfnabpb91

[akhilesham]

नहीं किस जगह पर फहरता दिखाया। बिगुल नेकियों का उन्हीं का बजाया। नहीं गूँजता किस दिशा में सुनाया। कली लोक-हित की उन्हीं की खिलाई। https://www.instagram.com/p/B_8vQ8fgLPn/?igshid=6km3l260wcs1

[akhilesham]

[akhilesham]

सुरसरि पावन सुहावन सलिल धारा कमनीय कल्पना कलित कलसी की है। रंजिनी कला कर अलौकिक कला समान व्यंजना विभावरी विपुल बिलसी की है। सुरुचि मयूरी की प्रमोदिनी घटा है मंजु कौमुदी कुमोदिनी सुमति हुलसी की है। बुधा वृन्द विपुल बिकच अरबिन्द हेतु सवितासी कविता कबिन्द तुलसी की है।1। https://www.instagram.com/p/B_50k95Azp4/?igshid=m8gwgve9ta2w

[akhilesham]

तो सात दिन में बढ़ जाएगी आपकी रोग प्रतिरोधक क्षमता...

रोग प्रतिरोधक क्षमता हमें कई बीमारियों से सुरक्षित रखती है. छोटी-मोटी ऐसी कई बीमारियां होती हैं जिनसे हमारा शरीर खुद ही निपट लेता है.

रोग प्रतिरोधक क्षमता हमें कई बीमारियों से सुरक्षित रखती है. छोटी-मोटी ऐसी कई बीमारियां होती हैं जिनसे हमारा शरीर खुद ही निपट लेता है. रोग प्रतिरोधक क्षमता के कमजोर होने पर बीमारियों का असर जल्दी होता है. ऐसे में शरीर कमजोर हो जाता है और हम जल्दी-जल्दी बीमार पड़ने लगते हैं.

हमारा इम्यून सिस्टम हमें कई तरह की बीमारियों से सुरक्ष‍ित रखता है. रोग प्रतिरोधक क्षमता कई तरह के बैक्टीरियल संक्रमण, फंगस संक्रमण से सुरक्षा प्रदान करता है. इन बातों से यह तो स्पष्ट हो जाता है कि इम्यून पावर के कमजोर होने पर बीमार होने की आशंका बढ़ जाती है. ऐसे में ये बहुत जरूरी है कि हम अपनी इम्यून पावर को बनाए रखें.

रोग प्रतिरोधक क्षमता के कमजोर होने के कई कारण हो सकते हैं. कई बार ये खानपान की लापरवाही की वजह से होता है, कई बार नशा करने की गलत आदतों के चलते और कई बार यह जन्मजात कमजोरी की वजह से भी होता है.

अब सवाल ये उठता है कि अगर इम्यून पावर कमजोर हो जाए तो उसे बढ़ाने के लिए क्या उपाय किए जाने चाहिए? यहां ऐसे ही कुछ उपायों का जिक्र है जिन्हें आजमाकर आप एक सप्ताह के भीतर अपनी रोग प्रतिरोधक क्षमता को बढ़ा सकते हैं :

1. ग्रीन टी और ब्लैक टी, दोनों ही इम्यून सिस्टम के लिए फायदेमंद होती हैं लेकिन एक दिन में इनके एक से दो कप ही पिएं. ज्यादा मात्रा में इसके सेवन से नुकसान हो सकता है.

2. कच्चा लहसुन खाना भी रोग प्रतिरोधक क्षमता को बूस्ट करने में सहायक होता है. इसमें पर्याप्त मात्रा में एलिसिन, जिंक, सल्फर, सेलेनियम और विटामिन ए व ई पाए जाते हैं.

3. दही के सेवन से भी इम्यून पावर बढ़ती है. इसके साथ ही यह पाचन तंत्र को भी बेहतर रखने में मददगार होती है.

4. ओट्स में पर्याप्त मात्रा में फाइबर्स पाए जाते हैं. साथ ही इसमें एंटी-माइक्राबियल गुण भी होता है. हर रोज ओट्स का सेवन करने से इम्यून सिस्टम मजबूत बनता है.

5. विटामिन डी हमारे लिए बहुत महत्वपूर्ण होता है. इससे कई रोगों से लड़ने की ताकत मिलती है. साथ ही हड्डियों को मजबूत बनाए रखने के लिए और दिल संबंधी बीमारियों को दूर रखने के लिए भी विटामिन डी लेना बहुत जरूरी है.

6. संक्रामक रोगों से सुरक्षा के लिए विटामिन सी का सेवन करना बहुत फायदेमंद होता है. नींबू और आंवले में पर्याप्त मात्रा में विटामिन सी पाया जाता है जो रोग प्रतिरोधक क्षमता को दुरुस्त रखने में मददगार होता है.

[akhilesham]

Popular Weight Loss Diets Reviewed

There are many weight loss diets out there.

Some focus on reducing your appetite, while others restrict calories, carbs, or fat.

Since all of them claim to be superior, it can be hard to know which ones are worth trying.

The truth is that no one diet is best for everyone — and what works for you may not work for someone else.

This article reviews the 9 most popular weight loss diets and the science behind them.

1. The Paleo Diet

The paleo diet claims that you should eat the same foods that your hunter-gatherer ancestors ate before agriculture developed.

The theory is that most modern diseases can be linked to the Western diet and the consumption of grains, dairy, and processed foods.

While it's debatable whether this diet really provides the same foods your ancestors ate, it is linked to several impressive health benefits.

How it works: The paleo diet emphasizes whole foods, lean protein, vegetables, fruits, nuts, and seeds, while discouraging processed foods, sugar, dairy, and grains.

Some more flexible versions of the paleo diet also allow for dairy like cheese and butter, as well as tubers like potatoes and sweet potatoes.

Weight loss: Several studies have shown that the paleo diet can lead to significant weight loss and reduced waist size (1Trusted Source, 2Trusted Source, 3Trusted Source, 4Trusted Source).

In studies, paleo dieters automatically eat much fewer carbs, more protein, and 300–900 fewer calories per day (1Trusted Source, 2Trusted Source, 3Trusted Source, 4Trusted Source).

Other benefits: The diet seems effective at reducing risk factors for heart disease, such as cholesterol, blood sugar, blood triglycerides, and blood pressure (5Trusted Source, 6Trusted Source, 7Trusted Source).

The downside: The paleo diet eliminates whole grains, legumes, and dairy, which are healthy and nutritious.

SUMMARYThe paleo diet emphasizes whole foods but bans grains and dairy. Its multiple health benefits include weight loss.

2. The Vegan Diet

The vegan diet restricts all animal products for ethical, environmental, or health reasons.

Veganism is also associated with resistance to animal exploitation and cruelty.

How it works: Veganism is the strictest form of vegetarianism.

In addition to eliminating meat, it eliminates dairy, eggs, and animal-derived products, such as gelatin, honey, albumin, whey, casein, and some forms of vitamin D3.

Weight loss: A vegan diet seems to be very effective at helping people lose weight — often without counting calories — because its very low fat and high fiber content may make you feel fuller for longer.

Vegan diets are consistently linked to lower body weight and body mass index (BMI) compared to other diets (8Trusted Source, 9Trusted Source, 10Trusted Source, 11Trusted Source, 12Trusted Source).

One 18-week study showed that people on a vegan diet lost 9.3 pounds (4.2 kg) more than those on a control diet. The vegan group was allowed to eat until fullness, but the control group had to restrict calories (13Trusted Source).

However, calorie for calorie, vegan diets are not more effective for weight loss than other diets (14Trusted Source).

Weight loss on vegan diets is primarily associated with reduced calorie intake.

Other benefits: Plant-based diets are linked to a reduced risk of heart disease, type 2 diabetes, and premature death (15Trusted Source, 16Trusted Source, 17Trusted Source, 18Trusted Source, 19Trusted Source).

Limiting processed meat may also reduce your risk of Alzheimer's disease and dying from heart disease or cancer (20Trusted Source, 21Trusted Source, 22Trusted Source, 23Trusted Source, 24Trusted Source).

The downside: Because vegan diets eliminate animal foods completely, they may be low in several nutrients, including vitamin B12, vitamin D, iodine, iron, calcium, zinc, and omega-3 fatty acids (25Trusted Source, 26Trusted Source, 27Trusted Source, 28Trusted Source, 29Trusted Source).

SUMMARYVegan diets exclude all animal products. They may cause weight loss due to lower calorie intake while reducing your risk of several diseases.

3. Low-Carb Diets

Low-carb diets have been popular for decades — especially for weight loss.

There are several types of low-carb diets, but all involve limiting carb intake to 20–150 grams per day.

The primary aim of the diet is to force your body to use more fats for fuel instead of using carbs as a main source of energy.

How it works: Low-carb diets emphasize unlimited amounts of protein and fat while severely limiting your carb intake.

When carb intake is very low, fatty acids are moved into your blood and transported to your liver, where some of them are turned into ketones.

Your body can then use fatty acids and ketones in the absence of carbs as its primary energy source.

Weight loss: Numerous studies indicate that low-carb diets are extremely helpful for weight loss, especially in overweight and obese individuals (30Trusted Source, 31Trusted Source, 32Trusted Source, 33Trusted Source, 34Trusted Source).

They seem to be very effective at reducing dangerous belly fat, which can become lodged around your organs (35Trusted Source, 36Trusted Source).

People on very low-carb diets commonly reach a state called ketosis. Many studies note that ketogenic diets lead to more than twice the weight loss than a low-fat, calorie-restricted diet (35Trusted Source, 37Trusted Source, 38Trusted Source, 39Trusted Source).

Other benefits: Low-carb diets tend to reduce your appetite and make you feel less hungry, leading to an automatic reduction in calorie intake (40Trusted Source, 41Trusted Source).

Furthermore, low-carb diets may benefit many major disease risk factors, such as blood triglycerides, cholesterol levels, blood sugar levels, insulin levels, and blood pressure (34Trusted Source, 42Trusted Source, 43, 44Trusted Source, 45Trusted Source).

The downside: Low-carb diets do not suit everyone. Some feel great on them while others feel miserable.

Some people may experience an increase in “bad” LDL cholesterol (46Trusted Source).

In extremely rare cases, very low-carb diets can cause a serious condition called nondiabetic ketoacidosis. This condition seems to be more common in lactating women and can be fatal if left untreated (47Trusted Source, 48Trusted Source, 49Trusted Source, 50Trusted Source).

However, low-carb diets are safe for the majority of people.

SUMMARYLow-carb diets severely limit carb intake and push your body to use fat for fuel. They aid weight loss and are linked to many other health benefits.

4. The Dukan Diet

The Dukan diet is a high-protein, low-carb weight loss diet split into four phases — two weight loss phases and two maintenance phases.

How long you stay in each phase depends on how much weight you need to lose. Each phase has its own dietary pattern.

How it works: The weight loss phases are primarily based on eating unlimited high-protein foods and mandatory oat bran.

The other phases involve adding non-starchy vegetables followed by some carbs and fat. Later on, there will be fewer and fewer pure protein days to maintain your new weight.

Weight loss: In one study, women following the Dukan diet ate about 1,000 calories and 100 grams of protein per day and lost an average of 33 pounds (15 kg) in 8–10 weeks (51Trusted Source).

Also, many other studies show that high-protein, low-carb diets may have major weight loss benefits (52Trusted Source, 53Trusted Source, 54Trusted Source, 55Trusted Source).

These include a higher metabolic rate, a decrease in the hunger hormone ghrelin and an increase in several fullness hormones (56Trusted Source, 57Trusted Source, 58Trusted Source, 59Trusted Source).

Other benefits: Apart from weight loss, there are no recorded benefits of the Dukan diet in scientific literature.

The downside: There is very little quality research available on the Dukan diet.

The Dukan diet limits both fat and carbs — a strategy not based on science. On the contrary, consuming fat as part of a high-protein diet seems to increase metabolic rate compared to both low-carb and low-fat diets (60Trusted Source).

What’s more, fast weight loss achieved by severe calorie restriction tends to cause significant muscle loss (61Trusted Source).

The loss of muscle mass and severe calorie restriction may also cause your body to conserve energy, making it very easy to regain the weight after losing it (62Trusted Source, 63Trusted Source, 64Trusted Source, 65Trusted Source).

SUMMARYThe Dukan diet has not been tested in quality human studies. The diet may cause weight loss, but it also may slow down your metabolism and make you lose muscle mass along with fat mass

5. The Ultra-Low-Fat Diet

An ultra-low-fat diet restricts your consumption of fat to under 10% of daily calories.

Generally, a low-fat diet provides around 30% of its calories as fat.

Studies reveal that this diet is ineffective for weight loss in the long term.

Proponents of the ultra-low-fat diet claim that traditional low-fat diets are not low enough in fat and that fat intake needs to stay under 10% of total calories to produce health benefits and weight loss.

How it works: An ultra-low-fat diet contains 10% or fewer calories from fat. The diet is mostly plant-based and has a limited intake of animal products (66Trusted Source).

Therefore, it's generally very high in carbs — around 80% of calories — and low in protein — at 10% of calories.

Weight loss: This diet has proven very successful for weight loss among obese individuals. In one study, obese individuals lost an average of 140 pounds (63 kg) on an ultra-low-fat diet (67Trusted Source).

Another 8-week study with a diet containing 7–14% fat showed an average weight loss of 14.8 pounds (6.7 kg) (68Trusted Source).

Other benefits: Studies suggest that ultra-low-fat diets can improve several risk factors for heart disease, including high blood pressure, high cholesterol, and markers of inflammation (69Trusted Source, 70Trusted Source, 71, 72Trusted Source, 73Trusted Source, 74Trusted Source).

Surprisingly, this high-carb, low-fat diet can also lead to significant improvements in type 2 diabetes (75Trusted Source, 76Trusted Source, 77Trusted Source, 78Trusted Source).

Furthermore, it may slow the progression of multiple sclerosis — an autoimmune disease that affects your brain, spinal cord, and optic nerves in the eyes (79Trusted Source, 80Trusted Source).

The downside: The fat restriction may cause long-term problems, as fat plays many important roles in your body. These include helping build cell membranes and hormones, as well as helping your body absorb fat-soluble vitamins.

Moreover, an ultra-low-fat diet limits intake of many healthy foods, lacks variety, and is extremely hard to stick to.

SUMMARYAn ultra-low-fat diet contains less than 10% of its calories from fat. It can cause significant weight loss and may also have impressive benefits for heart disease, type 2 diabetes, and multiple sclerosis.

6. The Atkins Diet

The Atkins diet is the most well-known low-carb weight loss diet.

Its proponents insist that you can lose weight by eating as much protein and fat as you like, as long as you avoid carbs.

The main reason why low-carb diets are so effective for weight loss is that they reduce your appetite.

This causes you to eat fewer calories without having to think about it (32Trusted Source, 40Trusted Source).

How it works: The Atkins diet is split into four phases. It starts with an induction phase, during which you eat under 20 grams of carbs per day for two weeks.

The other phases involve slowly reintroducing healthy carbs back into your diet as you approach your goal weight.

Weight loss: The Atkins diet has been studied extensively and found to lead to faster weight loss than low-fat diets (52Trusted Source, 81Trusted Source).

Other studies note that low-carb diets are very helpful for weight loss. They are especially successful in reducing belly fat, the most dangerous fat that lodges itself in your abdominal cavity (30Trusted Source, 31Trusted Source, 32Trusted Source, 33Trusted Source, 34Trusted Source, 35Trusted Source, 36Trusted Source).

Other benefits: Numerous studies show that low-carb diets, like the Atkins diet, may reduce many risk factors for disease, including blood triglycerides, cholesterol, blood sugar, insulin, and blood pressure (34Trusted Source, 42Trusted Source, 43, 44Trusted Source, 45Trusted Source).

Compared to other weight loss diets, low-carb diets also better improve blood sugar, “good” HDL cholesterol, triglycerides, and other health markers (52Trusted Source, 81Trusted Source).

The downside: As do other very low-carb diets, the Atkins diet is safe and healthy for most people but may cause problems in rare cases.

SUMMARYThe Atkins diet is a low-carb weight loss diet. It's effective for weight loss but also has benefits for many other disease risk factors.

7. The HCG Diet

The HCG diet is an extreme diet meant to cause very fast weight loss of up to 1–2 pounds (0.45–1 kg) per day.

Its proponents claim that it boosts metabolism and fat loss without inducing hunger (82Trusted Source, 83Trusted Source).

HCG (human chorionic gonadotropin) is a hormone present at high levels during early pregnancy.

It tells a woman's body it's pregnant and maintains the production of hormones that are important for fetal development. It has also been used to treat fertility issues (84Trusted Source).

How it works: The diet is split into three phases. During the first phase, you begin taking HCG supplements.

During the second phase, you follow an ultra-low-calorie diet of only 500 calories per day, along with HCG supplement drops, pellets, injections, or sprays. The weight loss phase is prescribed for 3–6 weeks at a time.

In the third phase, you stop taking HCG and slowly increase your food intake.

Weight loss: The HCG diet does cause weight loss, but multiple studies conclude that the weight loss is due to the ultra-low-calorie diet alone — not the HCG hormone (82Trusted Source, 85Trusted Source, 86Trusted Source, 87Trusted Source).

Furthermore, HCG was not found to reduce hunger.

Other benefits: Aside from weight loss, there are no documented benefits of the HCG diet.

The downside: Like most other ultra-low-calorie diets, the HCG diet may cause muscle loss, which results in a reduced ability to burn calories (61Trusted Source).

Such severe calorie restriction further reduces the number of calories your body burns. This is because your body thinks it's starving and therefore attempts to preserve energy (63Trusted Source).

In addition, most HCG products on the market are scams and don't contain any HCG. Only injections are able to raise blood levels of this hormone.

Moreover, the diet has many side effects, including headaches, fatigue, and depression. There is also one report of a woman developing blood clots, most likely caused by the diet (83Trusted Source).

The FDA disapproves of this diet, labeling it dangerous, illegal, and fraudulent (88Trusted Source).

SUMMARYThe HCG diet is a rapid weight loss diet. It's not based on any scientific evidence and may reduce metabolic rate and cause muscle loss, headaches, fatigue, and depression.

8. The Zone Diet

The Zone Diet is a low-glycemic load diet that has you limit carbs to 35–45% of daily calories and protein and fat to 30% each (89Trusted Source).

It recommends eating only carbs with a low glycemic index (GI).

The GI of a food is an estimate of how much it raises your blood glucose levels after consumption.

The Zone Diet was initially developed to reduce diet-induced inflammation, cause weight loss, and reduce your risk of chronic diseases (89Trusted Source).

How it works: The Zone Diet recommends balancing each meal with 1/3 protein, 2/3 colorful fruits and veggies, and a dash of fat — namely monounsaturated oil, such as olive oil, avocado, or almonds.

It also limits high-GI carbs, such as bananas, rice, and potatoes.

Weight loss: Studies on low-GI diets are rather inconsistent. While some say that the diet promotes weight loss and reduces appetite, others show very little weight loss compared to other diets (90Trusted Source, 91Trusted Source, 92Trusted Source, 93Trusted Source).

Other benefits: The greatest benefit of this diet is a reduction in risk factors for heart disease, such as reduced cholesterol and triglycerides (92Trusted Source, 94Trusted Source, 95Trusted Source, 96Trusted Source, 97Trusted Source).

One study suggests that the Zone Diet may improve blood sugar control, reduce waist circumference, and lower chronic inflammation in overweight or obese individuals with type 2 diabetes (98Trusted Source).

The downside: One of the few drawbacks of this diet is that it limits the consumption of some healthy carb sources, such as bananas and potatoes.

SUMMARYThe Zone Diet is a low-GI diet. Studies on its weight loss benefits are inconsistent, but the diet improves many important health markers and reduces your risk of heart disease.

9. Intermittent Fasting

Intermittent fasting cycles your body between periods of fasting and eating.

Rather than restricting the foods you eat, it controls when you eat them. Thus, it can be seen as more of an eating pattern than a diet.

The most popular ways to do intermittent fasting are:

The 16/8 method: Involves skipping breakfast and restricting your daily eating period to eight hours, subsequently fasting for the remaining 16 hours of the day.

The eat-stop-eat method: Involves 24-hour fasts once or twice per week on non-consecutive days.

The 5:2 diet: On two non-consecutive days of the week, you restrict your intake to 500–600 calories. You do not restrict intake on the five remaining days.

The Warrior Diet: Eat small amounts of raw fruits and vegetables during the day and one huge meal at night.

How it works: Intermittent fasting is commonly used for weight loss because it leads to relatively easy calorie restriction.

It can make you eat fewer calories overall — as long as you don't overcompensate by eating much more during the eating periods.

Weight loss: Intermittent fasting is generally very successful for weight loss. It has been shown to cause weight loss of 3–8% over a period of 3–24 weeks, which is a lot compared to most weight loss diets (99Trusted Source, 100Trusted Source).

In addition to causing less muscle loss than standard calorie restriction, it may increase your metabolic rate by 3.6–14% in the short term (99Trusted Source, 101Trusted Source, 102Trusted Source, 103Trusted Source).

Other benefits: Intermittent fasting may reduce markers of inflammation, cholesterol levels, blood triglycerides, and blood sugar levels (104Trusted Source, 105Trusted Source, 106Trusted Source, 107Trusted Source).

Furthermore, intermittent fasting has been linked to increased levels of human growth hormone (HGH), improved insulin sensitivity, improved cellular repair, and altered gene expressions (108Trusted Source, 109Trusted Source, 110Trusted Source, 111Trusted Source, 112Trusted Source).

Animal studies also suggest that it may help new brain cells grow, lengthen lifespan, and protect against Alzheimer's disease and cancer (113Trusted Source, 114Trusted Source, 115Trusted Source, 116Trusted Source).

The downside: Although intermittent fasting is safe for well-nourished and healthy people, it does not suit everyone.

Some studies note that it's not as beneficial for women as it is for men (117Trusted Source, 118Trusted Source).

In addition, some people should avoid fasting, including those sensitive to drops in blood sugar levels, pregnant women, breastfeeding moms, teenagers, children, and people who are malnourished, underweight, or nutrient deficient.

SUMMARYIntermittent fasting lets your body cycle between fasting and eating. It is very effective for weight loss and has been linked to numerous health benefits.

The Bottom Line

There is no perfect weight loss diet.

Different diets work for different people, and you should pick one that suits your lifestyle and tastes.

The best diet for you is the one that you can stick to in the long term.

[akhilesham]

वैसे तो ग्रीन कॉफी और ग्रीन टी के कई फायदे हैं लेकिन इनमें आपके लिए सबसे खास क्‍या है। आइए इस लेख से जानते हैं कि आपके लिए ग्रीन टी सही है या ग्रीन कॉफी।

ग्रीन टी के फायदे के बारे में हम में से ज्‍यादातर लोग जानते ही हैं। यह एंटीऑक्सीडेंट से भरपूर होती है। इसके सेवन से आप तरोताजा और हेल्दी रह सकते हैं। लेकिन ग्रीन टी के साथ ही ग्रीन कॉफी भी चलन में आ गई है। इसे भी लोग आपने खान पान में शामिल कर चुके हैं। तो आइए जानते हैं कि आपके लिए ग्रीन टी सही है या ग्रीन कॉफी।

ग्रीन टी के फायदे

ग्रीन टी मे कई स्वास्थ्यवर्धक गुण पाए जाते हैं। इसके नियमित सेवन से वजन घटाने, त्वचा को सुंदर बनाने, तेज स्मरण शक्ति, पाचन और शरीर का प्रतिरक्षा तंत्र मजबूत बनाने में मदद मिलती है। आपके सेहत के लिए फायदेमंद होती है यह बीमारियों को दूर करने के साथ-साथ आपके वजन को भी कम करती है। ग्रीन टी एंटीऑक्सीडेंट से भरपूर होती है। ग्रीन टी के सेवन से कैंसर जैसी गंभीर बीमारी से लड़ सकते हैं। ग्रीन टी में थेनाइन होता है जिससे एमिनो एसिड बनता है जो की शरीर में ताजगी बनाये रखता है जिससे थकावट दूर होती है और मानसिक शांति मिलती है|

ग्रीन कॉफ़ी है ज्यादा फायदेमंद

ग्रीन कॉफी भी है जिसके रोजाना सेवन करने से बहुत फायदे होते है। जैसे ग्रीन टी वजन घटाने में मददगार होती है ठीक वैसे ही ग्रीन कॉफी के सेवन से भी आसानी से वजन कम किया जा सकता है। ग्रीन कॉफी को लेकर शोधकर्ताओं का कहना है कि यदि सुबह-सुबह खाली पेट यानी नाश्ते से पहले ग्रीन कॉफी का नियमित रूप से सेवन किया जाए तो आप आसानी से अपना वजन कम कर सकते हैं। ग्रीन कॉफी का सबसे बड़ा फायदा है कि आप एक महीने में ही लगभग 2 किलोग्राम वजन आसानी से कम कर सकते हैं। इसके लिए आपको कोई अतिरिक्त मेहनत भी नहीं करनी होगी।

कई बीमारियां दूर करता है ग्रीन कॉफी

यदि आप नियमित रूप से ग्रीन कॉफी का सेवन करते हैं तो ग्रीन कॉफी में मौजूद क्लोरोजेनिक एसिड आपकी आहार नली में शुगर की मात्रा को कम कर देता है। इसके साथ ही ग्रीन कॉफी से आपके फैट के खत्म होने के प्रक्रिया एकदम तेज हो जाती है। कुछ लोगों में इसके सेवन से उच्च रक्तचाप को कम करने में सहायता मिलने के भी प्रमाण मिले हैं। ग्रीन कॉफी की बीन्स में एंटीऑक्सीडेंट अधिक मात्रा में है। हाल ही के अध्यन में पता चला है कि ये कैंसर जैसी खतरनाक बीमारियों को भी रोकने में कारगर है।

दरअसल ये कैंसर के सेल को बनने से रोकती है। ये भी पाया गया कि ग्रीन कॉफी मेटाबॉलिजम रेट को बढ़ाती है जो कि आपकी दिनचर्या को पूरा करने में ऊर्जा देता है। ग्रीन कॉफी को पीने से आपका मूड तो अच्छा हो ही जाता है लेकिन ये आपके दिमाग को भी तेज करता है। ये आपके दिमाग की गतिविधियों, प्रतिक्रिया, याददाश्त, सतर्कता को तेज करता है।

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Health Benefits of Green Coffee

Green coffee is simply raw, unroasted coffee beans. Proponents claim that green coffee, green coffee extract, and green coffee supplements offer a variety of health benefits. While primarily used for weight loss, green coffee may help regulate blood sugar and improve cognitive and memory skills in older adults.

In alternative medicine, green coffee is believed to aid in the treatment of the following health conditions:

Alzheimer's disease

Colorectal cancer

Diabetes

High blood pressure

Heart disease

Metabolic syndrome

Obesity

Parkinson's disease

Green coffee is also said to promote weight loss, reduce inflammation, and slow the aging process. Some of the claims are better supported in research than others. 

Health Benefits

Green coffee contains chlorogenic acid, a powerful antioxidant that tends to break down when coffee beans are roasted. Some research suggests that the retention of chlorogenic acid in green coffee is largely responsible for the health benefits.1

Although research is limited, there is evidence that green coffee can stimulate metabolism (the conversion of calories and oxygen into energy). Metabolism doesn't only imply digestion; it dictates how well all cells in the body function, including those of the heart, lung, kidney, liver, and brain.

Here is just some of what the current research says about the benefits of green coffee:

Weight Loss

Green coffee may be moderately beneficial to those trying to lose weight, according to a review of studies published in Gastroenterology Research and Practice.2 Of the three clinical trials included in the review, each showed that green coffee extract was significantly more effective than a placebo in lowering body weight.

While the researchers admitted the studies were poorly designed, they concluded that there was enough congruence to suggest that green coffee was a safe and potentially beneficial weight loss aid.

A 2013 review of studies published in the Journal of Evidence-Based Integrative Medicine went even further.3

In their review five clinical trials and one meta-analysis, the researchers reported that people lost between 1 kilogram (kg) to 8 kg of body weight—or roughly 2 to 1

As with the 2011 review, the conclusions were limited by the generally poor quality of the reviewed studies.

Diabetes

Chlorogenic acid is one of the most abundant polyphenols in the foods we eat. Polyphenols are plant-based chemicals with antioxidant properties. They not only fight free radicals that damage cells, but they are also believed to help regulate blood sugar (glucose).

A 2010 study reported that chlorogenic acid delivered at a dose of 5 milligrams per kilogram (mg/kg) of body weight was able to normalize glucose levels in diabetic rats.4

In humans, the daily consumption of three to four cups of decaffeinated coffee containing high concentrations of chlorogenic acid reduced the risk for type 2 diabetes by 30 percent, according to 2009 research from Australia.

While it is presumed that green coffee, which has higher quantities of chlorogenic acid, may provide even greater protection, this has yet to proven in research.

High Blood Pressure

There is evidence that green coffee can lower blood pressure. According to a 2006 study from Japan, green coffee extract prescribed at 140 mg per day for 12 weeks reduced the systolic blood pressure by 5 mmHg and diastolic blood pressure by 3 mmHg in mildly hypertensive adults.

While encouraging, this doesn't mean that green coffee will benefit everyone with high blood pressure. This is especially true for people with caffeine sensitivity in whom green coffee may trigger the same symptoms as regular coffee, including increased blood pressure.

Interestingly, none of the participants in the Japanese trial experience changes in weight or body mass.

Alzheimer's Disease

As far-fetched as it may seem, green coffee can potentially prevent or reduce some of the cognitive and neuropsychiatric symptoms of Alzheimer's disease.

Chlorogenic acid has a weak stimulatory effect, about a third as potent as caffeine. While it doesn't give anywhere near the same "kick" as caffeine, it can elevate moods and with less risk of jitteriness or irritability.

Animal studies suggest that green coffee may improve brain function as well as mood. According to a 2012 study in Nutritional Neuroscience, the antioxidative properties of green coffee extract helped retain normal brain metabolism in mice compared to mice who were not given the extract.6 Declines in brain metabolism are key indicators of Alzheimer's risk.

A 2017 review of studies echoed these claims, suggesting the green coffee extract alleviates the oxidative stress on the brain in such a way as to be "neuroprotective." Future research will likely measure how robust this protection may be.

The same benefits may extend to neurodegenerative disorders like Parkinson's disease.

Colorectal Cancer

The benefits of green coffee in colorectal cancer prevention is even less clear.

On the one hand, animal studies have long shown how polyphenols in coffee can help protect against the formation of colon tumors.7 It has been suggested that green coffee, which is composed of 14 percent chlorogenic acid, may enhance this effect.

On the flip side, coffee contains compounds that may increase the risk of colorectal cancer, either by promoting the mutation of cells or causing breakdown of cellular DNA. Whether these carcinogenic compounds are created during the roasting of the beans is not yet clear.

In the end, these opposing forces neither appear to promote nor prevent the development of colorectal cancer. Until research can show otherwise, it would be safe to assume the same with green coffee.

Possible Side Effects

Green coffee and green coffee extracts are generally considered safe for adults. With that being said, little is known about the long-term safety of green coffee extract or supplements.

As with regular coffee, green coffee may cause side effects, particularly those with caffeine sensitivity. These include:

Insomnia8

Nervousness

Irritability

Stomach upset8

Nausea

Increased heart rate

Headache

Ringing in the ears (tinnitus)8

There is some concern that the long-term or excessive consumption of green coffee may increase the risk homocysteinemia (the excessive buildup of the amino acid homocysteine linked to heart disease and miscarriage).

There are no known drug interactions with green coffee. 

Dosage and Preparation

There is no standardized dosing recommendation for green coffee extracts or supplements. Generally speaking, it is best to stay within the recommended dose on the product label if only to avoid side effects..

What to Look For

Green coffee can be found in many natural foods stores and some grocery stores. Many come in single-serve packets. Unlike regular coffee, whose aroma and flavor are the result of roasting, green coffee is almost entirely without aroma and has a slightly bitter taste.

Green coffee extracts and supplements can also be found online and in stores specializing in dietary aids. Some of the extracts are packaged as tinctures, which you take using a dropper. Others come in tablet or gel cap formulations.

It is important to remember that supplements are largely unregulated in the United States.9 There can be significant differences in quality and doses between one brand and the next.

To ensure safety and quality, only choose supplements tested and approved by a recognized certifying body like the U.S. Pharmacopeia (USP), NSF International, and ConsumerLab.

Other Questions

Rather than taking supplements or extracts, you can also make a green coffee drink. To do so, grind two ounces of raw beans in a coffee grinder. (The beans will not grind easily, and there will be large chunks.) Simmer in 12 ounces of water for 15 minutes, and let steep for an hour before straining. If used as a weight loss aid, avoid adding sugar.

Although most people find the taste too bitter, it can be mixed with regular roasted coffee. On the plus side, green coffee beans contain 20 percent of the caffeine found in roasted beans (roughly 20 mg versus 100 mg per cup, respectively).

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A healthy, balanced diet

In this article, you will find information for the general public who are interested in knowing about a healthy, balanced diet.

We will cover:

What is a healthy diet?

The Eatwell Guide - what, who, how and when?

Are we following a healthy diet?

Will using the Eatwell Guide give me all the nutrients I     need?

Sustainability

What is a healthy diet?

A good diet is important for our health and can help us feel our best - but what is a good diet? Apart from breastmilk as a food for babies, no single food contains all the essential nutrients the body needs to stay healthy and work properly. For this reason, our diets should contain a variety of different foods, to help us get the wide range of nutrients that our bodies need. This is illustrated by the UK’s healthy eating model – the Eatwell Guide.

How much food do I need to have a healthy diet?

A healthy diet should provide us with the right amount of energy (calories or kilojoules), from foods and drinks to maintain energy balance. Energy balance is where the calories taken in from the diet are equal to the calories used by the body. We need these calories to carry out everyday tasks such as walking and moving about, but also for all the functions of the body we may not even think about. Processes like breathing, pumping blood around the body and thinking also require calories.

So, foods and drinks provide the calories we need to go about our daily lives, but consuming more calories than we need over a period of time will cause weight gain. This is because, any extra calories we consume but we don’t use, will just be stored as fat.

Over 50% of adults in the UK are overweight or obese. There is also a huge concern about childhood obesity, where 1 in 3 children aged 4-5, and 1 in 5 children aged 10-11, are overweight or obese. Being overweight as a child increases the risk of developing type 2 diabetes, heart disease and some cancers in adulthood. So, maintaining a healthy weight is really important for health.

How much energy you need from foods and drinks depends on many different things, such as how active you are. But, on average:

women should have around 2000 calories a day (8400 kil0 joules)

man should have around 2500 calories a day (10500 kil0 joules)

 Eating only as many calories as you need will help to maintain a healthy weight. However, the foods and drinks you choose need to be the right ones, and in the right proportions to stay healthy. Having this balance in your diet can be achieved by following the Eatwell Guide.

What is the Eatwell Guide?

Public Health England's Eatwell Guide is the UK’s healthy eating model. It is a simple, practical tool to help us make healthy choices and to show the proportions in which different food groups are needed to make up a healthy, balanced diet.

Who does the Eatwell Guide apply to?

The Governments' Eatwell Guide is suitable for most people in the UK, regardless of weight, dietary preferences, ethnic origin, religious or cultural beliefs.

However, it doesn’t apply to children under the age of two, as their nutritional needs are different. Children aged between two and five should gradually begin to eat the same foods as the rest of the family, in the proportions shown in the Eatwell Guide.

Anyone with medical conditions or special dietary requirements may need to seek advice from their GP or health professional about their diet.

How to follow the Eatwell Guide

The Eatwell Guide has taken the foods and drinks we consume, and split them into five main food groups, each in different proportions. You don’t have to eat all the groups in these proportions at every meal time, but rather over the space of a day or even a week.

Each group provides different essential nutrients, so we should be trying to choose a variety of different foods from each of the food groups to make sure our diet provides the range of essential nutrients our body needs to function properly and stay healthy.

Fruit & vegitables

Potatoes, bread, rice, pasta and other starchy carbohydrates

Beans, pulse, fish, egg, meat & other protines.

Dairy & other alternatives

Oils & spreads

None of these food groups need to or should be excluded. Cutting out a whole food group, for instance, avoiding starchy carbohydrates could reduce intake of key nutrients like dietary fibre and B vitamins.

The size of each group in the Eatwell Guide shows what proportion these foods should make up in our diet.

Most of what we eat should come     from ingredients shown in the two biggest food groups -  starchy     carbohydrates and fruit and     vegetables.

The beans, pulses,     fish, eggs, meat and other proteins group,     and the dairy and     alternatives group are smaller,     showing that we should eat foods from these groups in moderate amounts.

The oils and     spreads group     illustrates that although some fat is essential in a healthy, balanced     diet; we are generally eating too much saturated fat.  Most of the     fat in our diet should come from unsaturated oils and spreads, but all     these foods are high in calories and so should only be eaten in small     amounts.

The Eatwell Guide also displays foods high in saturated fat, salt and sugars outside of the main image, meaning they are not needed as part of a healthy, balanced diet. Eating too much of these foods may be bad for our health, so if they are consumed, it should only be done infrequently and in small amounts!

When can I use the Eatwell Guide?

The Eatwell guide can be used to help you make healthier choices on lots of occasions, including:

When at home cooking

When out shopping for groceries

When deciding what to eat for a     meal or snack

When eating out in a     restaurant, café or canteen

When choosing food on the go

What about mixed dishes?

Lots of the dishes we eat contain many ingredients that are combinations of the food groups in the Eatwell Guide. These are called composite foods and include things like:

https://www.nutrition.org.uk/images/cache/c32234cd2915b57413b0a7b840fc7e5a_w800.png

For these kinds of meals, all you need to do is identify the main ingredients and think about how these fit into the food groups. This will help you achieve a healthy, balanced diet.

Here is an example for a lasagne:

https://www.nutrition.org.uk/images/cache/74a6173026a1114edb4ef06424df5f2a_w800.png

Here is another example of a vegetable curry:

https://www.nutrition.org.uk/images/cache/732fd72346aa4be9d71fe68a00af0b2b_w800.png

Are most of us eating a healthy diet?

As well as the Eatwell Guide, we have recommendations for specific foods and nutrients. We know from national surveys that we are generally not meeting these recommendations.

Do we eat 5 A DAY fruit and     vegetables? NO

Do we eat 2 portions of fish a     week? NO

Do we eat enough fibre? NO

Do we eat less than 6g salt a     day? NO

Do we meet the saturated fat     recommendations? NO

Do we meet the free sugars     recommendations? NO

What are these recommendations and do we meet them?

If you would like to see the below infographic a little larger and clearer, you can download the PDF version here.

https://www.nutrition.org.uk/images/cache/7b9104cc7405fea2ef988b26fbafddea_w800.png

*We will cover ‘free sugars’ in the foods to eat less often and in small amounts  section.

So, from this it is clear that in the UK we need to increase our fibre, fish, fruit and vegetable intakes and reduce intakes of saturated fat, salt and free sugars.

Will using the Eatwell Guide give me all the nutrients I need?

For most people, eating a healthy, balanced diet based around the Eatwell Guide should provide all of the nutrients needed to stay healthy. However, at some stages in our lives we may need to take supplements to make sure we get enough of a particular vitamin or mineral.

 Supplement    

Who?

How much?

Vitamin D   

Babies*

All babies under 1 year should have a daily 8.5 to 10  microgram vitamin D supplement to ensure they get enough. Children  who have more than 500ml of infant formula a day do not need any additional  vitamin D as formula is already fortified.

Young children

Children aged 1 to 4 years should have a daily 10 microgram vitamin  D supplement.

Everyone age 5 years and over

During the autumn and winter months, we cannot  make enough vitamin D from sunlight and it may be difficult to get the 10  micrograms we need from food alone, so taking a 10 microgram vitamin  D supplement in these months should be considered.

People  with very little or no sunshine exposure (e.g. those who are seldom outdoors  such as frail or housebound individuals and those who are confined indoor,  such as in institutions like care homes)

People  who habitually wear clothes that cover most of their skin while outdoors.

These  groups should take a daily supplement containing 10 micrograms vitamin  D throughout the year.

Folic acid      Women  who may become pregnant & pregnant women

 Folic acid is important for pregnancy, as it can help to prevent birth  defects known as neural tube defects, including spina bifida. 400  micrograms should be taken daily for women trying to conceive, and  for the first 12 weeks of pregnancy (or higher amounts for women at increased  risk).

Vitamin B12

Vegans

Vitamin B12 is typically only found naturally in  foods from animal sources, although there are some fortified vegan sources  like B12 fortified breakfast cereals, soya drinks and yeast extract. Sources  for vegans are therefore limited and a vitamin B12 supplement may be needed.

*Babies should be exclusively breastfed until around 6 months of age. For more information on healthy eating in pregnancy, please see our Nutrition for Baby section.

What about sustainability?

The global population is increasing, which puts pressure on valuable resources, including food and water. In turn, food production, along with other aspects of modern living such as cars, results in greenhouse gas emissions that influence climate change. So, to ensure that there is enough food for future generations, it is important to consider the ‘sustainability’ of the diets we eat as well as whether or not the overall diet is healthy.

https://www.nutrition.org.uk/images/cache/4126dbe94d18becf1331689f4a793204_w160.jpg

By ‘sustainable’ we mean that the impact the production of the food has on the environment is limited. The type of diet illustrated by the Eatwell Guide, which includes lots of plant-based foods, has been suggested to be relatively sustainable, especially if the fruits and vegetables consumed are those that are in season.

(sourced from British Nutrition foundation)

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A healthy, balanced diet-1

In this article, you will find information for the general public who are interested in knowing about a healthy, balanced diet.

We will cover:

What is a healthy diet?

The Eatwell Guide - what, who, how and when?

Are we following a healthy diet?

Will using the Eatwell Guide give me all the nutrients I     need?

Sustainability

What is a healthy diet?

A good diet is important for our health and can help us feel our best - but what is a good diet? Apart from breastmilk as a food for babies, no single food contains all the essential nutrients the body needs to stay healthy and work properly. For this reason, our diets should contain a variety of different foods, to help us get the wide range of nutrients that our bodies need. This is illustrated by the UK’s healthy eating model – the Eatwell Guide.

for Balanced Diet-2

please fallow me

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