Balanced diet chart for Indian adults to get attractive body | Tiger Shroff Main nutrients of food are carbohydrates, fats, proteins, and minerals so different food contain different nutrients. One in five young adults in India has high blood pressure. One in five young adults in India has high blood pressure, according to research presented at the 70th Annual Conference of the Cardiological Society of India (CSI). That equates to around 80 million people, which is more than the entire UK population So it is very important for adults to follow Balanced diet chart for Indian. We should take every type of food so that we can take every type of nutrient.
Each category of food contains various chemical component which is required to our body, called nutrients. that food which provides all these nutrients is called nutritious food. Dietary fibers and water are not nutrients but constitute an important part of the body which is the main in the Balanced diet chart for Indian adults.
Food contain carbohydrates
Carbohydrates are mainly present in three forms that are sugar, starch, and cellulose. Carbohydrates are energy giving components of food. In our alimentary canal, various enzymes break food into a simpler form. They are present in the following food components –
- Cereals (wheat, rice, maize, etc.)
- Sweet fruit (banana, grapes, mango, chikoo, watermelon, etc.)
- Sugars (glucose, fructose, sucrose, lactose) are simple carbohydrates, having the taste. Fruit contains both glucose and fructose, honey contains fructose and sucrose, milk contains lactose, table sugar, and jaggary contain sucrose.
Excess of carbohydrates converts into fats and get stored in our body. Therefore, eating carbohydrates rich food in excess is harmful to health. It leads to obesity and increases the intensity of risk of diabetes, heart diseases, etc.
Sometimes we feel tired or exhausted because when glucose level in our body blood decreases. A sugar-rich drink (fruit juice, sugar cane juice, shikanjavi, etc.) a sweet biscuit or some sweet should be taken at that to feel healthy.
Food contain starch
The major source of starch are rice, potato, maize, sweet potato, wheat, etc. starch first breaks into sugar molecules which further break to release energy. This flow of energy is slow. It is made up of a large number of glucose molecules. Starch is tasteless and insoluble in water.
Food contain fats
Fats are more complex and need more time for digestion. A fats component needs more energy to release energy than carbohydrates; as fats are energy giving component of food and contain much more energy than carbohydrates. Both the plants and animals are a good source of fats. Fats of plant origin are unsaturated fats. They are usually liquid at room temperature. Fats of animal origin are saturated fats. They are solid at room temperature. Following food components contain fats-
- Coconut oil, mustard oil, groundnut oil, sunflower oil, olive oil, etc.
- Dry fruits also contain fats.
- Meat, egg and milk products like butter, ghee, and cheese. Buffalo milk is highly rich in fats.
- Eating too many fats is not good for health. It causes many harmful diseases. Excess of fats deposits in the inner lining of vessels so the blood vessels become narrow and face difficulties in blood flow. The working of the heart increases to get the proper supply of blood, leading to heart diseases. Fats can completely block blood vessels that can lead to heart attack and death of a person.
Food contain proteins
Growing children, pregnant women, and nursing mothers need more proteins in their diet. Proteins are bodybuilding components of food. They are needed for growth and repair of the body. They protect the body against infections and also supply energy. Proteins are complex components of amino acids. Plants proteins lack some essential amino acids whereas animal protein provides all amino acids. Many sources of proteins are –
- Pulses, mushroom, milk egg, meat, fish, seafood, etc.
- Milk is a good source of proteins, fats, calcium, and vitamins.
- Soya beans are the richest source of proteins for vegetarians.
Food contain vitamins
Fresh fruits and vegetables, fish, milk products, are the major source of different vitamins. Vitamins and minerals are called protective components of food. I will tell you one thing that vitamins do not provide any type of energy. Vitamins are needed in very small amount but they are essential for the proper functioning of your body.
- They help in proper functioning utilization and distribution of food.
- They protect us from disease and keeps us healthy.
Diet chart of Tiger Shroff
Breakfast: 8 egg whites; oatmeal.
Snack: Dry fruits; whey shake.
Lunch: Brown rice with chicken or fish; boiled vegetables.
Snack: Protein shake. This is the meal before gymnastics class, so he keeps it light.
Dinner: Fish; green beans or broccoli.
Nutritional Requirements For Every Age Group| Diet PlanCLICK HERE
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