Wednesday, 23 May 2012

[www.keralites.net] The 10 super fruits

The 10 super fruits

Here are ten super fruits which bring many health benefits. They may seem insignificant to you, and their goodness have never really been highlighted. But here they are, and it's your call to make them as beneficial to your health as you want.

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1. Pomegranate�

Also known as: Granada
What it is: Has around 600 seeds that can range from white to deep red
Where it grows: Native to the Mediterranean Middle East
Supposed benefits: Some studies suggest that the juice may contain almost three times the total antioxidants in green tea and red wine

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2. Kiwi

Also known as: Chinese gooseberry
What it is: Flesh can be bright green or golden.
Where it grows: Can be grown in most temperate climates with adequate summer heat
Supposed benefits: A single kiwi is said to supply more than the normal daily adult requirement of vitamin C.

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3. Mangosteen

Also known as: Manggis
What it is: Has sweet-sour white flesh
Where it grows: Primarily in countries with a hot, humid climate such as Thailand , Malaysia , Singapore , Vietnam , and Indonesia
Supposed benefits: Its rind contains xanthones, which are said to neutralise free radicals.

4. Goji (pronounced goh-gee)

Also known as: Wolfberry
What it is: Red berries that are usually found dried
Where it grows: China , Mongolia and the Himalayas in Tibet
Supposed benefits: It contains carotenoids that act as antioxidants to protect the retina of the eye.

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5. Cranberry

Also known as: Mossberry, fenberry
What it is: Berries, 6 to 18mm in size, turn deep red when ripe.
Where it grows: A major commercial crop in the United States and Canada Supposed benefits: It is used to prevent or treat urinary tract infections.

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6. Noni

Also known as: Cheese fruit, ach, mengkudu
What it is: Oval-shaped and prickly
Where it grows: Native to South-east Asia but now grows in India and the Pacific islands
Supposed benefits: The juice is said to be able to help reduce high blood pressure and relieve arthritic pain as it contains a high level of antioxidants.

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7. Avocado

Also known as: Palta, abacate
What it is: Egg shaped, green-brown on the outside and green-yellow on the inside
Where it grows: Long history of being cultivated in Central and South America
Supposed benefits: It contains healthy monounsaturated fat, which has been linked to a reduced risk of cancer, heart disease and diabetes.

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8. Seabuckthorn

Also known as: Sandthorn, seaberry
What it is: Soft and juicy orange berries, 6 to 9mm in diameter
Where is grows: Native to Europe and Asia
Supposed benefits: It is said to boost the immune system as it is rich in vitamin C.

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9. Blueberry

Also known as: Bleuet
What it is: Indigo berries, 5 to 16mm in diameter
Where it grows: Native to North America but also grown in Australia, New Zealand and South American countries
Supposed benefits: It is said to be an anti-ageing superstar that is loaded with antioxidants to improve vision and brain function.

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10. Acai (pronounced as-sa-E)

Also known as: Cabbage palm berry
What it is: A dark-blue berry that is similar in size to a grape
Where it grows: South American rainforests
Supposed benefits: Claims to have twice the antioxidants found in blueberries, as well as omega fatty acids, protein and fibre

Sources from Internet
Engr.Sulthan

www.keralites.net

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[www.keralites.net] Diabetic Care - Some Smart Tips

Diabetic Care - Some Smart Tips

An important part of living with diabetes is to care for your health, there is no cure though. But it can be managed by individuals who play an active role in the maintenance of their own health.

Some smart tips a diabetic should follow includes:

Take your medications as prescribed by your doctor on time everyday.
Check your blood & glucose levels regularly. This is a way to prevent complications of diabetes and stay healthy. The levels should be below 120 mg/dl before meals and 180 mg/dl after meals.
Eat a well� balanced diet� that includes lots of fresh fruits and vegetables, grains and whole-wheat breads; but reduce their fat intake. Limit alcohol consumption.
Moreover, never skip a meal because this may cause blood & sugar levels to drop. Your diet should include carbohydrates, fats (healthy fats) and lean protein. Your health care dietician provides you the meal planning guidelines. Your diet plan will not tell you the specific foods to eat, but it suggests mealtimes, food groups to select from, and amounts to eat from these food groups. A healthy diet will also reduce your risk of cardiovascular disease and other serious diseases.

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Check your feet closely� after bath and before you go to bed. Use a mirror to check the soles of your feet, Wash and dry them carefully, especially between the toes. You will need to see a doctor if you have a sore that doesn't begin healing in couple of days. Wear shoes and socks that are the right size to protect your feet.
Schedule regular visits to the doctor for the examination of eye and dental problems. Get regular flu shots in winter and stay physically active.
Keep Hydrated.� Drink at least 64 ounces of water everyday. Drink non-sugar, non- alcoholic, non-caffeinated fluids to stay hydrated.
Brush and floss your teeth to avoid gum diseases.� Gum diseases are� � often more seen in diabetics. High� cholesterol� and cardiovascular diseases are also linked to gum diseases.
Ensure you sleep adequately. The standard recommendation is to sleep between seven and eight hours a day. Go to bed at regularly the same time every night, and get up at a regular time every morning.
Exercise regularly. Get your body moving since it will help you deal with stress, reduce your blood & glucose levels, benefit your heart, lowercholesterol� and will aid in elevating your mood. Take a walk; even walking slowly is beneficial. Some exercise is always better than no exercise at all.
You should include multivitamin in your healthy living plan. It is important that the vitamin includes antioxidants,� betacarotenoids, zinc, and selenium.
Be prepared with the phone numbers ready before the illness strikes. Consult your physician if your blood & sugar levels are consistently 50% higher than usual and if you experience symptoms of high or low blood sugar that occur two days in a row or three times in one week.

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Caring for your health is an important part of living with diabetes. Diabetes does not have to mean the end of an active normal life. If does mean that your lifestyle will need to change to be healthier.

Balanced diet

For being healthy and strong, you must eat the right amount of food containing the right amount of each nutrient component. Such a food is balanced food. A meal in which you eat balanced food is called a balanced diet.

Balanced diet has three important qualities

It is rich in essential quality. Such as� vitamins, minerals� and certain amino acids.
It provides enough energy raw materials for growth of cells, tissues, and organs.
it provides the energy required by the body

Nutrition and the importance of the food

Food and nutrition is necessary for the survival of organisms, because they are essential for the growth of the healthy body. Food and nutrition is also essential for creating resistance against the disease causing germs and for giving energy to the body. Activities like in take of food, digestion, absorption, metabolism and excretion together constitute nutrition. Nutrition enables us to grow well and enjoy good health.

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Constituents of food.

Everyday, we eat varieties of small food items like wheat, rice, pulses, greens, vegetables, fruits, and milk. The nutrients, like carbohydrates, proteins, lipids, vitamins and mineral salts are present in these food items and they perfume some important functions.

Balanced diet.

A particular type of food itself does not give all required nutrients so, taking different type of diet. A nutritionally adequate diet containing proportionate proteins, fats, vitamins, minerals and water are known as balanced diet. It should also contain some quantity of indigestible fiber content food to avoid constipation

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Balanced Diet Chart

Food Stuffs	Average Man	Average Woman	Adolescent (13-15 Yrs.)	Child (5 Yrs)
Cereals (Rice, Wheat etc…	520	440	420	270
Pulses (Various Dhal-ground nuts, coconut, seeds can substitute)	50	45	45	35
Other Vegetables (Raw or Cooked)	70	40	50	50
Roots and Tubers (Potato, Sweet Potato, Yam Tapioca)	60	50	30	20
Milk	200	150	250	250
Fats and Oil	45	25	40	25
Sugar and Jaggery	35	20	45	40