Satvik food –its influence and importance

    Satvik food –its influence and importance

Satvik food considered as one of the safe, organic and energetic food. Due to change in schedule and lifestyle our food habit disturbed a lot. Organic refers to the pure agricultural product which is grown and processed without using any chemicals. Include food ingredient as per the body requirements and to obtain maximum energy from food one has to have knowledge about the commodities. According to (sanatan sanstha) stated that Food is “Purnabrahman” cell of the body gets nutrition from the food juice which helps to remain disease free. (Jiménez Arnulfo Ramos, Medrano Abraham Wall) yoga helps to keep the body fit uplifts the lifestyle of human being to continue this healthier spirit better eating patterns should be followed. (Kacera Shantree) In Ayurveda, the prominence is on a Satvik diet for healthy living, especially for keeping our minds clear, stable and at peace. The original Satvik diet was confine for the growth of higher consciousness.

Satvik foods are foods that are copious in Prana – the universal life-force that allows life to both plant and animal kingdoms. A Satvic diet not only vegetarian food but also rich in Prana – ‘life-force’ like organic fruits and vegetables. It requires cutting down of canned and processed food, and food which is influenced with chemical fertilizers or sprays. It also means efficiently and cautiously prepared fresh foods. Foods prepared with love and care will add to their Satvik quality

Earlier food was completely cooked in Chulha (used wood to light).The food was having smoky flavor of food and had all the nutrition in it, because food takes appropriate time to cook in Chulha which maintain its characteristics. Now days scenario has been changed and Chulha has been replaced with the modern method i.e. Stove, inductions, Electric appliances. Usage of wood has been very low and it is used only in few occasions.

kambucha

                                        
It is a fermented drink made up of sweetened  green or black tea.it can be made with fermented seasonal fruits.Many variety comes of kambucha in market.It is originated in China during Tsin dynasty.That used to call  "Tea of immortality”. It has non-pathogenic bacteria which is helpful for our body .It also has antioxidant properties which helps to fight against several diseases.

it contains probiotic which is helpful in digestion and can be replacement of so called adultrated probiotic drinks.
It helps in cleansing the liver toxins because of its antioxidant character.
it is one of the healthiest drink which can be taken over any carbonated drinks because a well fermented kambucha can give you slightly feel of carbonation.

Normally a person can drink kambucha thrice a day to get it's maximum advantage

Ingredients required to Prepare kambucha

• Tea leaves (green, white, herbal or black)
• Sugar -Granulated sugar
• Scoby
• Filtered water

Tea leaves - It is based on the choice of the individual that what kind of tea they prefer. Green, white, herbal or black are commonly used to prepared kambucha.

• Sugar- is the food of  yeast later the yeast will eat the sugar and the quantity which had been added earlier will reduced.

• Scoby-it is a jelly like thin sponge made up of Yeast and bacteria. This is one the important ingredient beaches this scoby will provide tangy and fermented taste to the kambucha. Scoby is edible and it is pure vegetarian.
• It helps to ferment the tea and contributes up to 1% of alcohol in your kambucha.

• Water- water is to dilute everything and the consistency of the kambucha.

• Fermentation - fermentation in summer takes up to 14-15 days at (25-30 degree Celsius) in winter it takes more than 20 days based on climate 

Significance of Nutrition in Sports

             

Nutrition is daily demand of the body and intake is purely based on how much energy we burn in daily basis. Few of the calories categories we required as per the daily bodily function and the potential of the body.

Nutrition is categorized into two

Calories  -(Carbohydrates, Fats and protein)                                                     

                    

Non calories-(Water, vitamin and minerals)

Calories -

         Further carbohydrates is divided into starch, fibres and sugars

         Fat is divided into saturated and non-saturated

         Protein is divided into essential and non-essential

Types of Exercise

      Endurance-prolonged activity at a lower intensity

      Resistance-short and intense bursts of power output

      Sports –combination of endurance and strength

The requirement of exercise is – energy, oxygen and nutrients

 Two systems are involved in Exercise

         Anaerobic

         Aerobic

Anaerobic system involves – it doesn’t required oxygen, it is a process where glucose is breaking down that is known as glycolysis. Glycogen from the muscles stores is first broken into glucose and finishes it with the end product that is Lactic acid. Glucose we get from the intake of carbohydrates

Aerobic system involves –That is pumping of blood which is called oxygenated blood by the heart to deliver oxygen to the working muscles.it stimulates the heart rate and breathing rate to increase in a way that can be sustained for the exercise session.

What is intensity and energy system?

      High intensity and short duration – Anaerobic, weight lifting(requires more power and strength)

   
 Stop –start sports-anaerobic and aerobic, it includes basketball, football, tennis and swimming.

         Moderate intensity- Aerobic and blood glucose and fatty acids it includes –jogging, hiking, aerobic dance, gymnastic and cycling

        Moderate to low intensity-aerobic it includes walking

Energy requirements

Adequate calorie intake- support energy expenditure,maintain strength,endurance ,muscle mass and overall health.

Vary with-

        age ,gender ,size

         Frequency, intensity and duration of exercise

          Environmental condition

courtesy - Abby courtenay RD (SA) ShawAcademy

EFFECT OF GOOD DIET

Diet is the composition of various food in which all the essential food ingredients plays an important role in body. It helps to achieve right amount of energy and helps in running bodily function efficiently.

Your daily Diet should consist

·        Protein

·        Fat

·        Carbohydrates

·        Vitamins

·        Minerals 

You can adjust these nutrition as per the body demand and can increase as per your physique. For those who is away from muscles building or any kind of work out activities they should control over intake of (Protein, fat and carbohydrate). The excess consumption can increase cholesterol, fatty liver and could give bad effect on kidney functions.

Those are interested in body building can intake more protein and fat so that muscles formation can be done. The amount of intake of food has to be digested and energy should be consumed efficiently.

Alcohol consumption should be limited and restricted because habit of having meat along with liquor increases the cholesterol and could be dangerous for the organs.

Junk food should be avoided and should be consumed very less it has enormous calories and the preparations of these food makes you more Fatty / Bulky

“Junk food -One of the obvious reasons of obesity in world”

The sample of diet chart, can be followed for healthy life style

SCHEDULE	MON	TUE	WED	THU	FRI	SAT	SUN
MORNING	2 chapatti with subji (with less oil), less fat milk or skimmed milk	1 bowl Upma with Tea (less sugar)	1 bowl Poha with ( green tea)	Brown bread toast with skimmed milk	2 Paratha with less oil with  any seasonal subji	Oats with fresh cut fruits	Skimmed milk with corn flakes
LUNCH	2 chapati  and small bowl of rice with subji ,daal and salad	2 chapati  and small bowl of rice with subji ,daal and salad	2 chapati  and small bowl of rice with subji ,daal and salad	2 chapati  and small bowl of rice with subji ,daal and salad	2 chapati  and small bowl of rice with subji ,daal and salad	2 chapati  and small bowl of rice with subji ,daal and salad	2 chapati  and small bowl of rice with subji ,daal and salad
EVENING	Fruit juice / cut fruits	Fruit juice / cut fruits	Fruit juice / cut fruits	Fruit juice / cut fruits	Fruit juice / cut fruits	Fruit juice / cut fruits	Fruit juice / cut fruits
NIGHT	2 chapati, daal , subji , curd and salad	2 chapati, daal , subji , curd and salad	2 chapati, daal , subji , curd and salad	2 chapati, daal , subji , curd and salad	2 chapati, daal , subji , curd and salad	2 chapati, daal , subji , curd and salad	2 chapati, daal , subji , curd and salad
MEAT			FISH OR EGG (NLY WHITE PART)				FISH OR EGG (NLY WHITE PART)
DAILY INTAKE	Amla juice on morning in empty stomach and in evening 1 hour before taking evening snacks	Amla juice on morning in empty stomach and in evening 1 hour before taking evening snacks	Amla juice on morning in empty stomach and in evening 1 hour before taking evening snacks	Amla juice on morning in empty stomach and in evening 1 hour before taking evening snacks	Amla juice on morning in empty stomach and in evening 1 hour before taking evening snacks	Amla juice on morning in empty stomach and in evening 1 hour before taking evening snacks	Amla juice on morning in empty stomach and in evening 1 hour before taking evening snacks
OCCASIONALY INTAKE			Apple cider vinegar 1cap in 1 glass of water before 1 hour of dinner			Apple cider vinegar 1cap in 1 glass of water before 1 hour of dinner

TIPS-

·         AVOID STREET FOOD

·         EAT IN HOUSE PREPARED FOOD

·         AVOID OIL SPECIALLY ALL SATURATED FAT (BUTTER,GHEE)

·         USE LESS OIL IN FOOD

·         DON’T EAT JUNK FOOD

·         DRINK LOTS OF WATER,FRESH JUICE

·         EAT SESAONAL FRUITS WHEN EVER YOU WANT TO AVOID MEAL

·         INCLUDE LOTS OF GREEN LEAFY VEGETABLES IN YOUR FOOD DIET

·         HAVE FOOD AS PER SCHEDULED TIME.

Recipes of Jam,Jelly and Marmalade

                                             APPLE  JAM

• APPLE- 500 G
• SUGAR  -500 GRM
• LEMON – HALF
• WATER-150 ML
• BUTTER- 25 GRM

•       Peel apple and deseed it  cut into small cubes and soak it in lemon juice
•         Melt butter in pressure cooker and apple and add water cook it until it is soft and mashed. 
•     Add sugar ,lemon rind into it and cook it further until it is mashed properly
•     Can add colour in later stage

                                              PEARS JELLY

• PEARS-500 GRM
• SUGAR-300 GRM
• WATER- 400 ML
• LEMON-HALF NUMBER

•   Peel  pears and grate it
•  Boil in little water and mash it and make a puree by using blender
• Sieve it (should look like puree ) heat it again
• Add sugar ,Lemon rind and boil it for around 1 hour or it looks like thicken enough
• Remove scum regularly

                                        ORANGE MARMALADE

• Orange- 4 no
• Lemon- 1 no
• Water -5 cups
• Sugar- 500 grm

•      Peel orange (remove seeds, thread) need only pulp
•     Take out orange skin and remove white part it should be having only orange part visible
•      Cut that into julienne
•     Take out orange and lemon zest
•    Heat orange pulp+zest+ lemon juice for 10 minutes
•    Reduce heat add sugar syrup
•    Cook it further