Introduction Yoga is one of the best thing that, India gifted to the humanity. Yoga have so many benefits that we have discussed in our previous articles. Yoga balances your energy level, helpful in your mental tension and increases your flexibility. Now, we will talk about how you can prevent yourself or cure your thyroid disease with the help of yoga. Several studies have shown that yoga is helpful in improving your thyroid disease (weather it is a Hypothyroidism or Hyperthyroidism). Some Information on Thyroid disease Well, now-a-days, thyroid is very common in people across the world. The thyroid is a small gland in the body, specifically in throat which secrets hormones, these hormones help in maintaining metabolism, temperature and growth of the body. These hormones are also important for a child's brain development. Thyroid disease affect the patient's physical and mental health. This disease is more common in women than men. Mainly thyroid disease are of two types: Hyp...
Nutrition is the most important part of your health and development. A nutrition rich diet is also responsible for the good mental health. Nutrition rich diet keeps you away from Lifestyle diseases. If you get enough nutrition, it will also help you to live longer, happy and healthy. So, nutrition is important in all aspects, for your body.
Nutritive and Non-Nutritive component of your diet
Nutritive components of diet
Nutritive components of diet are those which provide you considerable amount of energy and calories such as proteins, fats, vitamins, carbohydrates and minerals. All those nutrients constitutes your balance diet. They are also known as primary component of your diet.
1) Protein: Protein is found in muscles, hair, skin, bones and each and every other body parts or tissue. In other words, protein is found throughout your body. It is considered as a base of life. Protein is made from 20 + basic building blocks called amino acids and create base of formation of new tissues. After water protein is most present in your body. Protein makes serval types of enzymes that power many chemical reaction and the hemoglobin that carries oxygen in your blood.
There are two types of sources from which You get protein:
• Animal Protein: Protein derived from animals are like egg, milk products, meat, fish etc.
• Plant Protein: Protein derived from vegetables are like pulses, soyabean, cereals nuts, seeds etc.
Functions of Proteins:
a) It helps in repairing of tissues of body.
b) It produced antibodies to find the diseases.
c) It maintains body temperature.
d) It absence of fat, protein provides energy to the body.
e) Many hormones like insulin, adernaline and thyroxine are made up of protein.
2) Carbohydrates: It is most important and essential nutrient. It is made up of carbon, hydrogen and oxygen. It's main function is to provide energy at instant rate. It helps in excretory system. If there is excess of Carbohydrates in diet, then it accumulates as fat in our body tissues, which causes lethargy and tiredness in the body. The skin gets dry and loose. Constipation problem arises. Lack of carbohydrate causes weight loss and the person affected becomes week.
Sources of Carbohydrates: Starch, rice, wheat, pulses, soyabean, potatoes, honey etc.
3) Fats: It is important and essential nutrient of the body. It consists of carbon, hydrogen and oxygen. Linolenic EFA (Essential Fatty Acids), Arachidonic are three important fatty acids. It is the best source of energy in diet. It provides heat and energy in body. It also regulates the body temperature and rescue from excessive heat and cold. It accumulates easily in body. It makes and layer beneath adipose tissues. The fat not utilised get stored in body which affect functioning of internal organ. It protect vital organs from any injury.
Sources of Fats:
• Animal Sources: Ghee, butter, curd, fish oil, paneer, meat, egg.
• Vegetable sources: Coconut, soyabean, cereals.
4) Vitamins: Vitamins are important for growth and healthy body. It does not belong to any structural composition of our body. It is required less but, it is essential. It provides immunity from many diseases like lack of vitamin A causes night blindness, lack of vitamin B causes bery-bery and lack of vitamin C causes scurvy.
Types of Vitamins:
a) Fat Soluble Vitamin: Vitamins which get dissolved in fat are called fat soluble vitamins.
Those are:
i) Vitamin A
ii) Vitamin D
iii) Vitamin E
iv) Vitamin K
b) Water Soluble Vitamin: Vitamins which are dissolved in water are called water soluble vitamins.
Those are:
i) Vitamin B complex
ii) Vitamin C
A) Fat Soluble Vitamins
i) Vitamin A: Vitamin A is yellow in colour. It does not get affected at room temperature but gets destroyed during the process of oxidation. It is also destroyed by UV rays (Ultraviolet Radiations). Lack of vitamin A causes night blindness, xerosis cornea. It dries up skin and make it clumsy. Lack of it also causes yellowness in teeth. Daily requirement of Vitamin A is suggested about 2 mg.
Sources of Vitamin A: Yeast, milk products, papaya, orange.
ii) Vitamin D: It is formed by carbon, hydrogen and oxygen. It is white in colour. It helps in digestion of calcium and phosphorus. It essential for the teeth and bones. It provide good growth of body. Lack of vitamin D causes rickets, oesto malacia, and oestoporosis disease.
Sources of Vitamin D: Sunlight, green leafy vegetables, tomato, milk, yellow carrot.
iii) Vitamin E: It is important for reproduction system. lack of Vitamin E causes infertility in men and women. It hampers growth of muscles. It affect heart functioning. It is essential for pituitary gland.
Sources of Vitamin E: Cereals, yeast, cauliflower, spinach, sprouts.
iv) Vitamin K: It derived from the Danish word 'Coagulation' which means clot of blood. It helps in freezing blood. Lack of vitamin K and cause haemorage. It is essential for pregnant women. Lack of it can causes anaemia.
Sources of Vitamin K: Cauliflower, spinach, cabbage, tomato, potato, wheat, egg, meat.
B) Water Soluble Vitamins
i) Vitamin B complex: It consists of 8 vitamins. It is good for digestion and healthy body.
1. Vitamin B1 or Thaimine: It is salty in taste. It is colourless. Vitamin B1 deficiency seen mainly in chronic alconoalism. It smells like yeast. Lack of Vitamin B1 causes indigestion, irritability, Lack of concentration, Faint.
Sources of Vitamin B1: Wheat, sprouts, rice, orange, green peas, egg, and green leafy vegetables.
2. Vitamin B2 or Riboflavin: It is yellow in colour. It gets destroyed in excessive cooking and in sunlight. Deficiency of B2 causes loosening of skin and damaged to lips and tongue. It helps to keep healthy eyes, nose, mouth, lips and tongue. It's deficiency decreases immunity power of white blood corpuscles.
Sources of Vitamin B2: Wheat, yeast, green leafy vegetables, fish, pulses.
3. Vitamin B3 or Niacin Acid: It helps in growth of the body. Deficiency of Vitamin B3 causes grey hair.
Sources of Vitamin B3: Dry fruits, egg yolk, milk.
4. Vitamin B5 or Pantothenic Acid: Deficiency of vitamin B5 causes pellagra disease. B5 helps to maintain body weight.
Sources of Vitamin B5: Milk, polished rice, nuts.
5. Vitamin B6 or Pyridoxine: It helps in formation of hemoglobin. It keeps your skin moisturized and healthy.
Sources of Vitamin B6: Meat, fish, egg yolk, rice, wheat, pulses.
6. Vitamin B7 or Biotin: It's chemical name is biotin. Deficiency of B7 causes fungal infection and red rash.
Sources of Vitamin B7: Sweet potatoes, bananas, egg, yeast, spinach.
7. Vitamin B9 or Folate or Folic Acid: It is colourless and orderless. It helps in making of blood. It's deficiency causes weakness.
Sources of Vitamin B9: Fresh fruits, beans, sprouts, spinach, whole grains.
8. Vitamin B12 or Cobalamin: It is red in colour. It gets destroyed in over cooking. It's deficiency causes anaemia.
Sources of Vitamin B12: Egg, milk, yogurt, cheese, fortified cereals.
ii) Vitamin C: It is also called as absorbic acid. It is white and colourless. It helps in healing of wound. It increases metabolism and make your immune system strong. It's deficiency causes scurvy. In this case gums start bleeding.
Sources of Vitamin C: Fresh fruits, lemon, pineapple, guava, orange, salad, tomato.
5. Minerals: It helps in maintaining body healthy and in teeth formation.
a) Calcium: It helps information of teeth and bones. It helps in balancing acid.
Sources of Calcium: Milk, dairy products, egg yolk.
b) Phosphorus: it is required for teeth and bones. It plays an important role in how the body uses carbohydrates and fats. It is also needed for the body to make protein for the growth, maintenance, and repair of cells and tissues.
Sources of Phosphorus: Milk, milk products, egg, unpolished rice.
c) Iron: It is required in formation of haemoglobin. Lack of iron causes anaemia.
Sources of Iron: Yeast, egg, green leafy vegetables, nuts.
d) Sulphur: It helps in formation of hair and nails. Sulphur builds and fix DNA and protect cells from damage that can lead to serious diseases like cancer.
Sources of Sulphur: Pulses, carrot, peanuts, tomato, egg.
e) Pottasium: It affects the agility of body. Deficiency of potassium causes weakness of muscle.
Sources of Pottasium: Orange, carrot, bananas, apple, mango.
f) Sodium: It helps in contraction of muscles. It balances water level in our body.
Sources of Sodium: Milk, milk products, egg, salt.
g) Iodine: It is essential for activation of thyroid gland. Deficiency of iodine causes hypothyroidism which causes overweight. It affects physical and mental growth. Deficiency of it also causes goitre. Skin gets filthy and rough. It hamper hair growth.
Sources of Iodine: Iodised salt.
Non-Nutritive component of diet
Non-nutritive component of diet does not provide any calorie or energy but have their own importance. Fibre, water, color, flavour etc. are those products which we have to intake through food. There are thousands of phylo-chemicals which can help us or harm us.
1. Water: It is essential component. Our body consists of 60 to 70% of water. It is impossible to think of life without water. Water consist 90% of blood. Each person shall drink 8 to 10 glass of water daily. The essential element are send through water to all cells of body. It is significant in excretion of waste products. It helps in digestion. It keeps tissue soft and flexible. It provides minerals to the body. It acts as lubricant and keeps skin moist and protect body from shock.
2. Fibre: It's scientific name is non-starch polysaccharides (NSP). It is like one of complex carbohydrate. It is undigested part of food and it cannot be digested by human intestinal part. It increases appetite and smoother function of intestine. It removes constipation.
2 type of Fibre:
Soluble Fibre: It decreases cholesterol and helps to control blood sugar.
Insoluble Fibre: It soften stool which avoid constipation.
3. Flavour Compounds: It addresses the taste of food, but does not contribute any nutritive value. Like tea in milk or coffee powder in milk, tastes it's colour and taste. In same way diabetic patient uses sugar free in tea. It does not provide any calorie nor energy. Sometime colour compound can be harmful. It varies taste in salty, sweet, etc.
4. Plant Compounds: There are some plants which contain non nutritive element. Indigestion can beneficial or harmful. There are many compounds that inhibit cancer.
5. Pesticides and Fertilizers: Now-a-days fruits and vegetables have a lot of mixture of pesticides and fertilizers. This case cause serious consequences disease like cancer. That's why we shall wash vegetables and fruits properly before eating. It is a big challenge in recent time.
6. Colour compounds: It makes attractive to see by the wide reflection of colours made possible through pigments. Natural pigments are found in fruits vegetables such as Red, Orange, yellow, Blue and green. Sometimes due to commercial benefits these fruits and vegetables are dipped through various chemicals which are harmful for body.
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