dietary management Archives - Page 2 of 2

Chhena

December 21, 2020May 27, 2021Banhishikha RoyLeave a comment

Chhena

Author: Banhishikha
Cook Time: 15 Minutes
Total Time: 15 Minutes
Yield: 350 grams

Description

Chhena is cheese curds (Cottage cheese) from the Indian subcontinent, made from cow milk by adding food acids such as lemon juice and calcium lactate. It is pressed and further processed to make paneer and used to make desserts such as Khira Sagara, Chhena Kheer, Ras malai, and sweets such as Chhena jalebi, Chhena Gaja, Pantua, Rasgulla, and Sandesh.

Chhena is an incredible source of healthy fat calories with protein, calcium which helps to have healthy strong bones, Vitamin B2, Vitamin B1, which protects nerves, helps carbohydrate metabolism, prevents heart diseases, and helps produce red blood cells. This is ideal to consume during breakfast or snack time. It is loaded with dietary fibres which help in digestion by improving the metabolism and rich sources of protein, slightly higher than Paneer.

Ingredients

Milk – 1 litre
Lemon Juice – 15 – 20 ml

Instructions

Bring milk to boil in a saucepan.
Add lime juice. Keep on stirring and until the milk gets curdled.
Ideally, the milk should get curdled at once after you stir lime juice or vinegar. Just keep extra lime juice ready, in case milk does not curdle.
When the greenish liquid (whey) separates from the milk, pour the curdled milk into a pan with the help of a sieve or muslin cloth.
Usually from 1 liter of whole fat milk, yield 350 grams of chhena.

Notes

Instead of lemon juice, you can also use 1 tablespoon (15 ml) of vinegar or 3 tablespoons (45 g) of Curd or 1 tsp of Citric Acid powder (5 g).

Nutrition

Serving Size: 4
Calories: 468 - 470 kcal
Fat: 14 - 15 g
Carbohydrates: 48 - 50 g
Protein: 16 -18 g

Keywords: #HEALTHY

Healthy vs Fad Diets

June 13, 2016February 3, 2021Meenu Agarwal5 Comments

image source: health.com

Good Health comes with a healthy weight, neither too more nor too less. The Key to healthy weight is what we eat and how much we eat along with moderate to high exercise.In recent years, there has been a proliferation of fad diets which are sold as low fat diets and the best way to lose weight. Enough research evidence exists that low fat diets don’t work as these replace fat with easily digested carbs.They try to restrict select nutrients from our daily intake, which results in short term weight loss which ultimately leads to nutrient deficiency .

Hundreds of diets have been created, many promising fast and permanent weight loss. Remember the Atkins diet? The grapefruit diet? 3 day water diet? Low carb.. Blood type diet.. and various celebrity diets?
Fact is that any diet will work which gives us fewer calories than what we intake.
The best diet for losing weight is one that is good for all parts of your body, from your brain to your toes, and not just for our waistline. It should also be one which we can manage for a longer period of time without too much issues. Ideally a good diet plan is one that offers plenty of good to taste and healthy choices, excludes only few foods, and is easy on wallet and availability.
The Most common diet that fits the above bill is a Mediterranean-type diet.
Mediterranean diet and its variations which typically consists of
· Several servings of fruits and vegetables a day
· Whole-grain breads and cereals
· Healthy fats from nuts, seeds, and olive oil
· Lean protein from poultry, fish, and beans
· Limited amounts of red meat
· Moderate wine consumption with meals .

Glycemic Index

January 18, 2016November 6, 2023Meenu Agarwal2 Comments

Glycemic Index is the numerical index given to a carbohydrate-rich food that is based on the average increase in blood glucose level occurring in blood after the food is eaten. The higher the number, the greater the blood sugar response.

The Glycemic Index tells us how rapidly a particular carbohydrate turns into sugar.

Some factors that affect GI:

Processing (puffed cereals have a much higher GI than the grain they came from)
Ripeness of fruit (unripe bananas can have a GI of 43, where overripe ones have been clocked at 74)
Protein content (soybeans have a lower GI than other beans)
Fat content (peanuts have a very low GI)
Biber (orange juice has a higher GI than oranges)
And how small the particles are (whole grains have a relatively low GI, but grinding them into flour shoots up the GI)

Glycemic index is the scale that was created on a standard amount of carbohydrate per food (50 grams), it doesn’t give people information about the amount of food they are actually eating. This information too is important if we want to assess the true impact of carbohydrate consumption. For this reason, the concept of the glycemic load was created, which takes serving size into account.

The glycemic load of a food is the glycemic index divided by hundred and multiplied by its available carbohydrate content (i.e. carbohydrate minus fibre) in grams.

For example, if we consider watermelon. Water melon has a high glycemic Index (about 72). However, a serving of 120g of watermelon has only about 6g of available carbohydrate per serving. So its glycemic load is pretty low i.e. 72/100 x 6 = 4.32.

Following is the list of some common food with their glycemic index.

Tag: dietary management

Chhena

Chhena

Description

Ingredients

Instructions

Notes

Nutrition

Healthy vs Fad Diets

Glycemic Index

MANAGE HEALTH

EXPLORE MORE

STAY CONNECTED

Description

Ingredients

Instructions

Notes

Nutrition

Share the article

Share the article

Share the article

MANAGE HEALTH

EXPLORE MORE

STAY CONNECTED

Share

Copy short link