Did You know that our digestive system works with the sun? Did you know How to eat is a skill?
What does it mean to eat your breakfast like a king and your lunch like a prince?
Well if you also have these questions then we’d suggest Keep Reading.
According to research, stress and anger issues are prevailing because of a lack of nutrients in the body. But how? What does your anger have to do with nutrients?
Well, it has and you will know how on this National Nutrition Day where SkillsRediscovery will teach you the right skills to eat.
The eating habits are more likely the consumption of fast food instead of healthy homely food which disturbs the digestion process and gut health. This directly affects your mental and physical health. That’s why it was said that healthy food leads to a healthy body and a healthy mind.
The time of consuming food and the type of food play a major role in the good gut health and digestion system.
However, in this competitive environment where everyone seems to be running behind money and success, who has time to check on their health or eat let alone eat the right way?
Because no matter how cliche it sounds ‘health is wealth’ and only a person with no health can understand this. The majority of the population complains about anger issues, stress issues, or anxiety issues. Why are these issues trending? It is not music or fashion that should be in trend.
How to Eat the Right Way and at the Right time?
Did you know that our digestive system works with the sun?
In earlier times, people used to lead a life with the sun. Not only did they check the time with the scorching patterns of the sun but they would also eat according to it.
Because, when the Sun rises, at that time your digestion capacity is at a low level, so you should only take liquids at that time i.e. lukewarm water or simple water which is kept in a copper glass overnight, or just lemon-honey water.
Subsequently, when there is a good amount of sunlight, it is time for breakfast. And it is a very prevailing quote to ‘eat your breakfast like a king’. Because the king is around 40, he can take the average amount of food. And we all should too!
In the afternoon, when the sun is at its peak with scorching heat outside, your digestive system inside is very strong at that time. You can take heavy food at that time. So, you should eat your lunch like a prince in the afternoon as he is young and has a very good digestive system.
And at last, when the sun sets, your body again has a very low digestion power, so eat your dinner like a pauper, so you should take a light meal at the time of dinner and the ideal time for taking your dinner is before the sun sets for leading a healthy lifestyle.
How to know What to Eat?
Eating is a Skill. A skill that not many can Ace. But you can if you read and follow these simple and easy tips.
Let’s start from the start. So, for breakfast, you can take fruits, vegetable soup, boiled eggs, parathas, or upma. And based on research, Poha is the best breakfast for the daily routine only if made in less oil and light ingredients so that it doesn’t take away the nutrition
For lunch, you can take some chapatis (multigrain or wheat flour), sabzi, rice, lentils (Daal), any sweets you want, salad, and buttermilk or yogurt.
For dinner, you can have 2-3 chapatis and sabzi only or rice and curry only. And before bed, it is good to have a glass of milk.
This is a balanced and ideal diet based on research for leading a healthy lifestyle. Along with it, you should avoid drinking water while you are taking your meal and also exactly after taking your meal. You can have water after half an hour of your meal.
A good amount of sleep (6-7 hours) also plays a vital role in proper digestion and a healthy lifestyle. Avoid taking too much junk food. One or two times a month is fine though. And also avoid refined wheat flour (all-purpose flour), refined oil, preservative, and added colors consisting of food for leading a healthy lifestyle.
What are the various kinds of nutrients and fibres you can add to your diet?
This is a section where you will realize what a complex process eating is and why is it such a tough skill.
Nutrients are an important part of your life to not only physically build your body but to also have a mentally sound body. Your body wants different kinds of nutrients for generating energy, and for functioning in a better way.
For that, you need to know the importance and sources of different nutrients like
vitamins A, B, C, D, and E, proteins, fibers, carbohydrates, potassium, sodium, magnesium, zinc, manganese, etc. And at last, a healthy balanced diet for daily routine.
The various kinds of nutrients and fibers you can add to your diet are:
1. Protein
Protein is essential to build blocks of bones, muscles, and skin. Also, it helps to oxygenate the body and repair the tissue of the body. It also aids the digestion process and hormone regulation.
Major Sources of Protein:
Cottage cheese (Paneer), chicken, salmon fish, eggs, Cheese, soybean, chickpeas, lentils, and Peanut butter.
2. Fibre
Fibre always aids to keep blood sugar in check, and also helps to regulate how the body is using sugar and to keep checking hunger.
Major sources of Fibre:
Whole grains like wheat, corn, barley, durra, oats, roti, chickpeas, etc.
3. Carbohydrates
Carbohydrates provide the body with glucose, which is converted to energy used to support physical activity and other body functions.
Major Sources of Carbohydrates:
Rice, bread, pasta, yogurt, dried beans, peas, apples, bananas, berries, mangoes, melons, oranges, and cereals.
4. Vitamin A
Vitamin A (also known as retinol) is important for vision mostly and it also aids the immune system, reproduction system, and developmental aspects of the whole body. It also helps the heart and lungs work properly.
Major Sources of Vitamin A:
Yellow capsicum, red capsicum, pumpkin, Sweet potatoes, Carrots, leafy green vegetables like spinach, coriander, fenugreek, mint leaves, and also broccoli, cabbage, papaya, and apricots.
5. Vitamin B
There are subtypes of vitamin B – B1, B2, B3, B5, B6, B7, Folic acid or folate(B9), and vitamin B12. Vitamin B is important for neurological function, DNA production, and red blood cell development. It also aids in breaking down carbohydrates and transporting nutrients throughout the body.
Major Sources of Vitamin B:
Avocado, poultry, fish, eggs, meat, seafood, cabbage, spring onions, kidney beans, and chickpeas.
6. Vitamin C
Vitamin C (also known as ascorbic acid) mostly helps to boost immunity, regulating the functions of body cells, blood vessels, and bones, and also gives you healthy glowing skin.
Major Sources of Vitamin C:
Red, yellow, and green bell peppers, oranges, strawberries, brussels sprouts, kiwi, dragon fruit, lemon, limetta (sweet lime), tomatoes, potatoes, cherry, raspberries, blackberry, blueberry, tamarind, etc.
7. Vitamin D
Vitamin D is very essential for keeping bones, teeth, and muscles healthy. It aids in regulating the amount of calcium and phosphate in the body.
Major Sources of Vitamin D:
Milk, early morning sunlight, cod liver oil, canned tuna fish, and milk products.
8. Vitamin E
Vitamin E is very essential for hair and skin health. Also, it is important for vision. It also maintains the health of blood and the brain.
Major Sources of Vitamin E:
Sunflower seeds, almonds, peanuts, beet greens, spinach, pumpkin, Hazelnuts, pine nuts, cranberries, raspberries, etc.
9. Potassium
Helps maintain normal levels of fluids inside our cells and also helps to maintain normal blood pressure
Major Sources of Potassium
Dry fruits, avocado, banana, potato, and spinach.
10. Sodium
Helps maintain a normal level of fluids outside our cells
Major sources of Sodium
Bread, savory snacks, and vegetable sandwiches
11. Magnesium
Supports muscle and nerve function, and energy function.
Major Sources of Magnesium
Pumpkin seeds, Almonds, cashews, peanuts, peanuts
12. Zinc
Needed in senses of smells and taste, also helps wound healing and cell growth.
Major Sources of Zinc
Beans, nuts, whole grains, red meat, lobster, crabs
13. Manganese
Helps the body from the connective tissue, bones, and blood clotting factors.
Major Sources of Manganese
Coffee, tea, black pepper, soybeans
So, you can see mostly that there are common types of foods in sources of different vitamins, so all you need is a balanced healthy diet that equally provides your body with a sufficient amount of nutrients to maintain energy and vitality of the body and to always stay healthy and fit.
Conclusion
It is high time to cultivate the skill of living a healthy lifestyle. Increased diseases and mental health issue complaints showed us the mirror that only we, ourselves are responsible for our health and well-being. A balanced healthy lifestyle is the keystone of your well-being, and it confines aspects like good physical health, expressing and improving your creativity, feeling refreshing and also availing joyous emotional and psychological stability, and at last a happy and prosperous life.
