HOW TO LIVE LONGER AND HEALTHIER LIFE...?????

HOW TO LIVE LONGER AND HEALTHIER LIFE...?????  

    A balanced diet is necessary for good health. We eat food not just to survive, but to be healthy and active. Our food cotains many nutrients or elements, which develop the body, keep it healthy and provide strength.

    Vulnerable  sections of society, including infants, children, and pregnant women and lactating mothers, are most affected by the scourge of malnutrition. Various studies show that the diets of pre-school age children are deficient in energy, protein, vitamin A, riboflavin and iron. Almost all major malnutrition problems like anaemia are common in this age. Deficiencies of all these elements can have far reaching effects on the physical structure of a person of any age group. Adequate nutrition can be obtained by eating appropriate food in appropriate quantities and in the right proportions.

    The essential nutrients found in food are carbohydrates, proteins, fats, vitamins and minerals. Apart from this, water is an essential component of food, which helps in the development of the body in many ways. The requirement of various nutrients in the body- Carbohydrates, Proteins, Fats, Vitamins and minerals depends on the gender, physical activity and health condition of the human being. A complete and balanced diet should contain all the nutrients.

Protein: Protein function is to build tissues in the body, formation and repair of vital elements such as muscle and blood, to help development of enzymes and antibodies to fight infection. Its sources are fresh or dried milk, cheese, curd, oilseeds and nuts, soybean, yeast, pulses meat, liver, fish, eggs, groundnut, oilseed flour, soya flour etc.

Fat: Fat serve as concentrated source of energy and provide essential fatty acids. Fats are carriers of vitamins A, D, E and K. Its sources are butter, ghee vegetable oil, oilseeds and nuts, soybean and avocado fruits etc.

Carbohydrate: Its function is to help the body to provide strength. Its sources are grains, millet, potato, sweet potato, taro, sugar and jaggery, sugarcane juice etc.

Vitamin A: Keeps body, skin, eyes and mucous membranes healthy and maintain the ability to see in low light. Its sources are fish oil, liver, whole milk products(curd, butter, ghee etc.), yellow and red fruits, green leafy vegetables, carrots and yellow pulp fruits( mango, papaya etc.), artificial vegetable ghee.

Vitamin B1: It is essential for normal appetite, digestion, vision and healthy nerves to help convert carbohydrate into energy. It is found in abundance in liver, eggs, pork, beans, grains, nuts, oilseeds, yeast, grains and in sella rice.

Vitamin B2:  Helps cells use oxygen, keeps eyes healthy and clean, prevents scabs near the nose and mouth. Its function is to alow the saliva to settle and to protect the corners of the mouth from cracking. Its sources are milk, curd, cheese, buttermilk, eggs, leafy vegetables and yeast etc.

Vitamin C: Necessary for immunity healthy gums and body, creates intercelular substance and keeps it healthy. Its sources are Indian gooseberry, guava, and citrus fruits(orange), raw vegetables, leafy vegetables, sprouted pulses.

Vitamin D: Strengthens teeth and bones to form, utilize calcium and phosphorus and regulate their accumulation. It is fulfilled by sit in the sun for some time, the use of butter, fish oil, ghee, egg yolk and milk etc.

Calcium: Is necessary for strengthening the muscles, bones and teeth, maintaining the appearance and proper functioning of in muscles and nerves, and normalizing the heart rate, to maintain oxygen. It is found in milk. It is found in milk, buttermilk, curd, cottage cheese, cheese, leafy vegetables, small fish cereals (except rice), millet ad sesame etc.

Iron:  It forms haemoglobin with proteins. Haemoglobin carries oxygen in the cells. Its sources are whole grains, egg yolk, vegetables, oilseeds, nuts, legumes, pulses, jaggery, dry fruits, leafy vegetables, dates and sprouted pulses etc.

Dietary Fibre:  It is an important component of our diet. This helps in normal movement of the intestine. This prevents intestinal diseases. Its sources ae fruits and vegetables.

To preserve nutrients, the following things should be followed:

* Eat as many fresh fruits and vegetables as possible.

* Keep vegegables and fruits in the refrigerator or in a cool place. Their viamins get destroyed when stored in hot temperatures.

* Peel the peels of fruits and vegetables as thinly as possible, as most of the vitamins and nimerals are just beneath them.

* Wash vegetables thoroughly before cutting them. Never wash them after cutting.

Some important things you should be careful about:

* Always try to keep yourself active throught the day.

* Must include Yoga in your daily routine.

* Always keep yourself happy as life never comes back.

* Mistakes are part of learning and very common so accept them positively.

* Keep nagetive people away from you they are useless.

* Always go to bed timely and take proper sleep, as it play an important role on our health.

* Take sunbath everymorning as it strengthen our nervous system, bones, and improvise our immune system.