25 RULES TO EAT YOUR DAILY FOODS TO STAY HEALTHY WITH SCIENTIFIC REASONS!
All of you may think why I have written the word RULES in the title in eating habits! Yes, there are rules! If you read this full article “25 RULES TO EAT YOUR DAILY FOODS TO STAY HEALTHY WITH SCIENTIFIC REASONS!”, you will wonder whether there are this much of details to be known before and after eating!
Read them now!
NOTE: The details about the recommended daily dosage (Recommended dietary Allowance – RDA) of nutrients and the foods that contain those nutrients will be available soon in this site. This post contains all the basic suggestions.
I have divided this article in to two parts: (A) Nutrient Rules (What to eat and not to eat) and (B) Habitual rules (How to eat).
(A) NUTRIENT RULES
Don’t take excessive quantities of nuts, pulses in the food after your age of 40.
Nuts and Pulses contain more protein. Protein is mainly a growth related nutrient. The growth of man almost stops within the age of 25. Proteins release more gas after digestion. If the digestion is fast, ie, within about 2-3 hours, the gas release will be less. If the digestion takes a long period, the protein rich food gets fermented and contaminated within the stomach. This evolves more gas. After the age of 40, the digestion becomes slow. Therefore, the food inside the stomach gets contaminated that evolves more gas. This excessive gas can cause stomach and chest irritation, acidity, etc. This may lead to ulcer later.
Therefore, take limited food that contain proteins just to manage your nutrient needs. Do’t totally stop them, but, just reduce to the optimum level.
Avoid excessive intake of Iron rich Foods after the age of 40.
This is because, iron takes long time to get digested and it causes constipation, diarrhoea and irritation in stomach and chest. For the persons of age above 40, normal intake of iron is sufficient. Then, why many are affected with anaemia after 40? Because, the transition of the iron separated from the food to the blood is not done completely after the age of 40. This causes anaemia even if you take iron rich foods.
What to do to make the transport of iron to blood more efficient?
You have to take the foods rich in Vitamin B complex, particularly B-12. Vitamin C can also help in the metabolism. You may also take tablets with small quantities of Vitamin B-complex and Vitamin C with the consultation of a doctor or nutritionist.
Take the right intake of calcium-rich foods.
Excessive calcium causes diarrhoea and pain in the bones. At the same time deficiency in Calcium also causes bone weakness and joint weakness. Milk and green leaves contain more calcium. 2-3 cups of strong milk is sufficient for an adult and daily 100 grams of cooked green leaves will support the bones.
Therefore, about 700-800 Mg of Calcium alone may be required for all the adults.
Take fibre-rich foods more in all ages.
Taking sufficient fibres will reduce the clotting of blood in vessels. They also help in digestion of food and free passage of stool every day. Taking more Maida-rich foods like Pizza, Parotha, etc definitely cause indigestion and constipation that will later cause problems like piles.
Take atleast a fruit every day.
Fruits like banana, orange, dates, lemon, should be taken every day because the fruits are rich in Vitamins B Complex and C that help in proper metabolism and excretion.
(B) RULES ON FOOD HABITS
For the food to get digested properly, sufficient blood supply is needed in the stomach part of our body. Therefore, our food eating habits should be followed keeping this in mind. Violating certain advices will cause improper digestion or metabolism that causes various issues. Read those details below:
Go to bed Only 2 hours after taking the food.
When we sleep, sufficient blood will not be available for digestion in the stomach. The body will be struggling to digest the food you sent to the stomach that disturbs the deep sleep and rest to be given to the body cells after working throughout the day. Therefore, it causes indigestion and related problems.
Since the food takes long time to digest, more contamination of food and hence more gas formation that you can feel the next morning. Chest irritation, ulcer, etc are the general causes of such food habits.
Therefore, if you regularly go to bed at 10 PM, finish the dinner by 8 PM.
Do not do exercises after taking food.
When we do exercises, more blood will go to the muscles. Therefore, the digestive system will get insufficient blood supply. This causes problems in digestion and metabolism. Excessive walking too should be avoided immediately after taking food. Be in a sitting or standing posture for atleast one or two hours after food.
Do the exercises after 3 hours of taking food or in the early morning before taking food.
Do not avoid Breakfast.
The name BREAK-FAST itself shows breaking the fast of about 12 hours after taking dinner. Since the stomach has remained without food for about 9-10 hours after the digestion of the dinner food, the breakfast must be taken at around 8 AM. Delaying or avoiding breakfast will cause acidity and hence ulcer. Breakfast is compulsory for everyone. Take only the light foods to break the long fast of 9-10 hours. Heavy foods must be avoided in the morning.
Don’t bathe after taking food.
This is also important. When you apply water on your whole body, the blood supply is distributed to all the organs of body that gives immediate feeling of freshness. Therefore, sufficient blood will not be available for digestion. Therefore, you welcome digestion related problems. In due course of time, the digestive system will become permanently weak causing permanent problems in the whole body.
If you like to bathe after food, bathe after 2 hours of taking food.
Take food only after 30-45 minutes of taking bath.
As said above, the blood would have gone to all the parts of body while taking bath. It will take atleast 30-45 minutes to lose that fresh feeling when the blood supply becomes available again for digestion. Therefore, take food after 30-45 minutes of taking bath.
Take vegetables or vegetable soup before taking food.
The vegetables activate the digestion system and makes it ready to digest the food to be taken after that that enhances digestion and metabolism. And, it will also reduce the intake of grains-rich food.
Don’t take fruits immediately after taking food.
If you take the fruits immediately after food, the body will digest the fruits first. Therefore, the proteins, fats and carbohydrates will have to wait for getting digested. This will contaminate the food within the stomach. Hence gastric and acidic problems.
Therefore, take fruits only after two hours of taking the food (or) One hour before taking food.
Take fruits in the empty stomach in the morning.
This is a good because it will excrete any poisonous materials in the stomach along with the stool. Therefore, the body feels freshness.
Take the fried foods less and boiled foods sufficiently.
Fried foods have more oil and hence more fat/ cholesterol. Fats take very long time to digest though it is a good source of more energy. This will cause indigestion and metabolic problems.
Therefore, take limited quantity of Pickles, Chips, Pappad, Puri, etc.
Instead, boiled foods are easy to digest. You can take sufficient quantity of boiled foods like Idly, boiled rice, boiled wheat, etc.
Say NO to FAST FOODS like Noodles, Parotha, Pizza, etc.
90% of the fast foods are made using Maida that has no fibres at all. Therefore, the body will struggle much to digest them. Noodles that has main raw material Maia, were found in China and the sale of noodles has come down even in China recently since the people are becoming health conscious.
Parotha is also an enemy for digestion. It has no nutrient at all. Take just once a month in limited numbers.
Pizza is a harmful food that has no nutrient but sweet and maida. Please avoid Pizza if you like to stay healthy.
Say NO to packed foods.
Packed foods are added some preservatives to keep them normal for months that may disturb the stomach. Therefore, always take freshly cooked foods.
Take the food within 3 hours after cooking.
The cooked food will start getting contaminated after three hours. Though the foul smell can be felt only after 6-8 hours depending on the ingredient, the contamination starts after three hours. It increases the modes of passion and ignorance. This has been confirmed by Krishna Himself in Bhagavad Gita.
Do not refrigerate and then heat.
Though the refrigeration protects the foods from getting contaminated for long time, re-heating the refrigerated food and using is not advisable because it deactivates all the nutrients in that food by two times of heating. The sleeping microorganisms during refrigeration goes to the stomach and gets reactivated causing the contamination within the stomach faster.
More breakfast, medium lunch and less dinner.
You can take breakfast in normal quantities because your stomach has more time to digest. But the food should not be harder. Oily foods should be avoided. Since the stomach was in rest for 9-10 hours, loading oily or heavy foods will harm the stomach. Light foods in more quantity can be taken in the breakfast.
During lunch, you can take some hard foods in limited quantity, about 75% of the quantity taken in the breakfast.
During the dinner, take just half of the quantity you had in the breakfast. Because taking more food in the dinner will delay the digestion and hence the body will not get sufficient rest during night time.
Take the right quantity of water and food.
The general rule suggested by the Ayurveda is: Half of the stomach food; Quarter of the stomach water and the remaining quarter portion should allowed for the movement of gases formed during the digestion.
This practice should be followed with each time of food.
Take the foods as small quantities six times a day instead of more quantities three times a day.
Loading the stomach with more food at a time will make the stomach work harder at the same time. Therefore, take less quantities of food every 3 hours between 8 AM and 8 PM instead of 6 hours gap between every meal.
This type of intake will give less load to the stomach and the metabolism will be efficient. Since the stomach will not remain without food, the chances of acidity, gastric problems will be less or nil in this time of divided food intake.
Reduce snacks in between every meal.
Snacks usually will be rich in fat and carbohydrate. Taking them in between the foods will reduce the intake of quality regular food. This will also cause obesity, diabetes, heart related problems.
Right combination of food to be taken every time:
40% grains (carbohydrates) + 10% oil + 20% nuts and pulses (proteins) + 5% fibres + 25% fruits.
Carbohydrates keeps you energetic throughput the day to function. Grains like rice and wheat contain sufficient carbohydrates.
Less oils, moderate quantity of protein-rich foods, fibres make your good daily food.
Fruits act as the elements that gives vitamins, fibres, etc., that help in the digestion of the food taken.
Adjust food intake depending on your life style.
The persons with the Sedentary life style (sitting jobs) need to take only limited quantities of food whereas the persons of active life style (walking/ running) needs more quantities foods.
The persons who work in agriculture, lathes, workshops, etc., may take more food since it will be digested faster because of active blood circulation in their bodies.
The persons working in air conditioned rooms, in computers, clerical and any sitting jobs should not take more food since they need less calories only.
Excessive intake – excessive calories – Excessive body weight and obesity.
Be vegetarian, be satvic natured.
Usually, most of the vegetables are fat free and hence they are in the modes of goodness (Satva guna). Most of the meat products contain animal fat that are rich in the modes of passion and ignorance.
Therefore, take vegetables and fruits for living to be a person of satvic nature. It is good to avoid meat to avoid the Rajo guna and thamo guna (modes of passion and ignorance).
I have covered almost all the general tips to follow a right way of eating to stay healthy and free from diseases with scientific reasons.
Just following the above tips will definitely make your life conductive for productive activities.
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