Bawarchi: Health and Nutrition: Replies to Queries

Thursday, Dec 20 2007

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Replies to Queries -- Part 75

By Mumtaz Khalid Ismail

Can a diabetic have puffed rice (Kurmura) and boiled corn
Would like to loose about 7-8 kg.
Want to tighten and reduce the breast
Nutritional value of idli, dosai, and dhokla
Diet to control sugar levels
Diet to reduce after delivery
How many months before a preconception diet can be started?
Child of 6 yrs complaining of pain in his left knee
Nutritive value of radish & carrot
Non-time consuming diet and exercise
Suggestions on gout regarding food intake
Food which helps you get your periods on time
What is the nutrition content of Ragi
Can you become ill from drinking red wine with shellfish?
Hypothyroid problem and irregular period

From: Umadevi
Question: Can a diabetic have puffed rice (Kurmura) and boiled corn included in the diet?
Ans: Puffed rice can be taken by a diabetic but in small quantities. 100 gm of puffed rice provides 325 kcal of energy, 73.6 gm of carbohydrates, 7.5 gm of protein and 0.1 gm of fat. Tender corn is preferred for diabetic since they are low in carbohydrates and fat. I just went through your daily menu. You must cut down on your evening meal quantity.
From: Nivedita
Question: I would like to loose about 7-8 kg. What should I change in my diet / exercise?
Ans: The exercise you are following presently is good. Continue it along with some diet restrictions. Enjoy eating low calorie and healthy foods to maintain your figure. You must take balanced breakfast, lunch and dinner. Follow a low fat, low carbohydrate diet based on whole grains, fruits, vegetables, and lean sources of protein and skimmed dairy products. Green leafy vegetable, cabbage, melons, and citrus fruits should be taken in plenty to loose weight. Fried and fatty foods should be avoided. Drink at least 10 – 12 glasses of water every day.
From: Fathima
Question: I am fat, but my problem is after 2 babies my breast has hanged and become big. I want to tighten and reduce the breast is it possible.
Ans: Exercise is the best way to remove excess fat from the chest and makes the breast firm and shapely. Stand erect keeping a distance of about 1 to 11/2 inches between your two feet. Keep both your arms in front of your thighs. Now inhale and raise both the arms to an oblique position. Now exhale and bring your hands down to the original position. Repeat this action 10 times.
From: Utpala
Question: Can you tell me the nutritional value of idli, dosai, and dhokla? Specifically, I am looking for the calorie value, fat grams, and fibre content. I am unable to find these on the web.
Ans: Each Idli or dosa approximately will provide 1.67gms of protein, 0.14gms of fat, 9.12 gms of carbohydrates, 0.21gms of minerals, 44.5kcal of energy and 0.09gms of fibre. Dhokla per serving provide 4.97gm of protein, 2.86gm of fat, 42.2 gm of carbohydrates, 0.69gm of minerals, 214.7kcal of energy and 1.01gms of fibre.
From: Priya
Question: My sugar levels are really high it is 224 & more. What should I do to control that? I mean diet. My food habits
Ans: Avoid roots and tubers, sugar, glucose, jams, jaggery, honey, sweets, nuts, Horlicks, Bournvita, fried foods. Include salads but no salad dressing like mayonnaise, plenty of green leafy vegetables, quantity of oil should be restricted. You should also restrict on fruits like mango, banana, chickoo, custard apple etc. Take 1 tsp of fenugreek seeds or amla juice every day and restrict on the food habits. Drink plenty of water. Regular exercise like walking is good to control on diabetes.
From: Monika
Question: I am staying in US. I have a daughter who is just a month old now. Before delivery I was 60 kg. Now, after delivery I am at 65 kg. But I want my weight to be 55 kg, which I guess should be good according to my height. I am breastfeeding my daughter. I want to desperately loose weight. I have heavy breast. And hips too. Please suggest me a diet. And I can only do walking as exercise as I can’t leave my daughter and go for a gym. Please suggest exercise to reduce my breast as its very heavy and also for hips.
Ans: Monika, since you are best feeding it is not advisable to control on diet. But you can avoid fries and sweets. Brisk walking is a very good exercise to loose weight. Here is an exercise to reduce fat from your chest and make the breast firm and proportionate. Lie flat on your back. Place both your hands on your thighs. Extend your hands upwards in an oblique direction. Take them beyond your head and rest them on the floor. Now bring them back to their original position. Repeat this action ten times. The following exercise will help to reduce fat from your hips and makes them firm. Lie flat on your back. Now bend your legs from the knees and lift your body. The weight of your entire body should rest on your legs and shoulders. Now lower your hips slowly. Repeat this action ten times.
From:
Question: How many months before I can start a preconception diet? Please tell me in detail what should be included in my diet to have a healthy pregnancy history.
Ans: Studies suggest the preconception diet can be started three to six months before conception. Preconception and during pregnancy a diet rich in folic acid and zinc is very good for the development of the foetus. Daily intake of dark green leafy vegetables, nuts and pulses will provide adequate folic acid. A well balanced diet that is high in fibre, carbohydrates, proteins, vitamins, minerals, and low in saturated fats will help a mother to stay fit and supply the foetus with all the essential nutrients for healthy development.
From: Joshu
Question: My son aged 5ys & 8 months has been complaining of pain in his left knee. He walks with a limp for sometime after waking up from sleep. After this he's ok? Is this something to be worried about? He's otherwise a healthy child. Could you also please let me know if the intake of food vegetables as mentioned is sufficient for a child his age?
Ans: You must consult his paediatrician for his knee problem. Both his meals should include vegetables. Citrus fruits, mango and papaya should be included in the diet other than banana for better nutrition. Some nuts like peanuts can be included in his evening snack.
From: Muhammad
Question: Give me the nutritive value of radish &carrot
Ans: 100 gm of pink radish will provide 0.6gm of protein, 0.3gm of fat, 0.9 gm of minerals, 0.6gm of fibre, 6.8gm of carbohydrates, 32kcal of energy, 50 mg of calcium, 20mg of phosphorous, 0.37mg of iron. 100 gm of white radish will provide 0.7gm of protein, 0.1gm of fat, 0.6 gm of minerals, 0.8gm of fibre, 3.4gm of carbohydrates, 17kcal of energy, 35 mg of calcium, 22mg of phosphorous, 0.4mg of iron. 100 gm of carrot will provide 0.9gm of protein, 0.2gm of fat, 1.1 gm of minerals, 1.2gm of fibre, 10.6gm of carbohydrates, 48kcal of energy, 80 mg of calcium, 530mg of phosphorous, 1.03mg of iron.
From: Jean
Question: Before I came to the Gulf 12 yrs ago, I weighed only 39 kg. But now after 3 deliveries my weight is 72kg. Also I've noticed that the left part of my body i.e. my left arm & leg are more fatter than the right side. I work from 7am to 5pm straight. I work as a Systems Programmer, which is mainly a desk job. Besides after getting home I'm once again sitting with the children studies. Could you please suggest some diet or exercise, which are not time consuming?
Ans: First of all reduce the quantity of food. But you can have plenty of vegetables and fruits since they are low in calories. Exercise which you can do at home are skipping, sit ups, and abdominal crunches like lie flat on the floor and bend your knees and lift your body from shoulders and come forward to touch your knees. Lie down cycling is also good to loose weight from thighs, hips and stomach.
From: Anthony
Question: Would you have any suggestions on gout regarding food intake. I am investigating for my partner.
Ans: Low purine content and moderate fat is recommended for gouts. Food rich in nucleic acids and nucleoprotein e.g. meat, fish, organ meats should be avoided. Drink plenty of water. Your partner must control his weight. The foods, which can be included in the diet, is milk and milk products, eggs, cereals, vegetables, fruits, pulses 1 cup per day but exclude during an acute attack. Vegetables like peas, beans, spinach, apple, mushrooms and cauliflower should be avoided. For details you can read my article on gout at http://www.bawarchi.com/health.
From: Sanjana
Question: I have found your articles very informative. I am trying hard to loose weight, but I just don't see it happening. It is very depressing. Also my periods are irregular. I don't get them for 2-3 months and then I have to take progesterone to get my periods as prescribed by my OBGYN. Also what kind of food or fruits/vegetables helps you get your periods so that I can avoid taking the pills?
Ans: Since you are suffering from hypothyroidism, it could be the reason for weight gain and irregular periods. Changing contraceptive pills, and low dose pills may also interfere with the normal menstrual pattern. First of all you must correct your hypothyroid state by following advice of your physician. Take cinnamon decoction with honey every day to get regular periods. Daily consumption of carrot and beetroot are also found to be help full for menstrual irregularities. Ginger, sesame seeds, banana flower is found to be useful for menstrual disorders. Sugar, confectionery, cakes, refined cereals, heavy and greasy foods, strong tea, coffee, pickles, and too much of condiments should be avoided
From: Kavita
Question: What is the nutrition content of Ragi. I have been advised to give ragi for growing babies and I have a 10 month old.
Ans: 100 gm of ragi will provide 7.3gms of protein, 1.3gm of fat, 2.7 gm of minerals, 3.6gm of fibre, 72.0gm of carbohydrates, 328kcal of energy, 344 mg of calcium, 283mg of phosphorous, 3.9mg of iron. Yes ragi is very good to be given for children. It can be cooked with milk and sugar.
From: Cathie
Question: Can you become ill from drinking red wine with shellfish?
Ans: As far as my knowledge red wine is supposed to be very good for health if consumed in moderation. Shellfish contain lot of fat and cholesterol. Shellfish is also good sources of protein, vitamins and minerals. Shellfish are more likely than other types of fish or meat to trigger allergic reactions, and can produce a variety of responses in susceptible people.
From: Simina
Question: I have hypothyroid problem. It is in initial stage. Doctor told me to take medicines for 6 weeks. This month I didn't get my normal period. I am taking the medicine for last 4 weeks. Will this problem affect pregnancy & baby’s health & IQ? Now I am not pregnant, we are only planning.
Ans: Irregular periods can delay in conceiving. Diet must contain fruits, salads, whole grains, pulses especially in sprouted form and green leafy vegetables. Ginger, sesame seeds, banana flower, and beetroot juice mixed with carrot is found to be useful for menstrual disorders. Generally your hypothyroid state would not cause any harm for the baby but baby has to be monitored for his thyroid status, which can be altered in maternal conditions such as autoimmune thyroiditis.

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