I hope this Healthy Talks and Ideas will helpful to you to maintain Healthy Life Style.
NUTRITIONAL GUIDE :-Carbohydrates:-
Functions:-To supply food energy & help body use nutrients.
Food-Sources:-Cereals-rice, chapattis, pohe, rawa, maida, potato, corn, sugar, jam, honey, jaggery, dry fruit, bananas.
Deficiency Leads to:-Insufficient energy-lead to ‘marasmus’ in children and loss of weight in adults.
Proteins:-
Functions:-Build & repair tissues & fight infections.
Food-Sources:-Milk,curd,lassi,cheese,dals,dry bean, ground nuts, other nuts, and oil seeds, breads, cereals & grains.
Deficiency Leads to:-Growth retardation, loss of weight, anemia, infection, lethargy & fatigue.
Fats:-
Functions:-Supply food energy
Food-Sources:-Fat & oil, ghee, buttercream, vanaspati.
Deficiency Leads to:-Impaired absorption & skin disease.
Calcium:-
Functions:-To build bones & teeth, clotting of blood .
Food-Sources:-Milk, curd, cheese, dry ragi, sesame seeds, leaves of colocasia, chawli, drumstick & radis.
Deficiency Leads to:-Pain in bones of legs and back, weakness & easy susceptibility to bone fractures.
Phosphorus:-
Functions:-To build bones & teeth, clotting of blood.
Food-Sources:-Milk, curd, cheese, dry ragi, sesame seeds, leaves of colocasia, chawli, drumstick & radis
Deficiency Leads to:-Pain in bones of legs and back, weakness & easy susceptibility to bone fractures.
Iron :-
Functions:-Form hemoglobin.
Food-Sources:-Dark green leafy vegetables, whole cereals, ragi, bajra, dals, dry beans.
Deficiency Leads to:-Deficiency leads to ‘Anemia’.
Iodine:-
Functions:-Component of thyroxin.
Food-Sources:-Iodized salt.
Deficiency Leads to:-Goitre, child phys. & mental retard.
Vitamin A:-
Functions:-Growth & development.
Food-Sources:-Dark green &yellow vegetables, radish tops, spinach, carrot, mango, papaya, ghee, butter.
Vitamin B:-
Functions:-Appetite &healthy nervous system
Food-Sources:-Whole wheat products, dals, parboiled rice, fresh peas and beans.
Deficiency Leads to:-Affect the nervous system, gastro intestinal & cardio vascular systems.
Vitamin C:-
Functions:-Resist infection, healing of wounds.
Food-Sources:-Amla, guava, cashew apple, drumstick leaves, cabbage, radish tops, citric fruit, tomato.
Deficiency Leads to:-Swelling, infection and bleeding of gums with fever,vomiting & cartilage.
Vitamin D:-
Functions:-Strong bones & teeth.
Food-Sources:-Sunlight, butter.
Deficiency Leads to:-Weakening of the skeletol system.
Vitamin E:-
Functions:-Preserve fatty acid, vit.A, C.
Food-Sources:-Vegetable oil, cereal, legume & pulse, nut & oilseed, dark green leafy veg.
Deficiency Leads to:-Health Deficiency.
Vitamin K:-
Functions:-Help blood clotting.
Food-Sources:-Green leafy vegetable, tomato, cauliflower, milk.
Deficiency Leads to:-Delayed wound healing.
Water:-Functions:-Digest food, regulate body temp. & body pH.
Food-Sources:-Water, tea, coffee, juices, buttermilk, lassie, coconut water.
Deficiency Leads to:-Dehydration, fatigue & headache
