Dirt And Yoga During Pregnancy

Pregnancy is the most important part of Women`s sexual life . During this this phase Nutritional diet Plays a vital role there is requirement of extra calories of energy . The diet should balanced as follows.....

Breakfast  

Tea 1 Cup with 1-2 teaspoons of sugar

Milk 200 ml ( 1 glass )

Bread slices (2 medium )

Cheese 30 gm (1 cube )/egg-1 / Sprouts 25 gm ( 1 bowl )

Mid Morning : Buttermilk 1 glass or fruit 1 medium sized

Lunch 

Fresh salad 

Chapati 4 medium , preferably made of wheat mixed with Bengal gram

Or Rice ( 80 gm ) - preferably steamed with vegetables .

Pulse / gram ( 60 gm )

Curd 125 gm

Green vegetables 250 gm ( 2 bowl )\

Dinner 

Preferably similar to lunch , One should avoid curd during this period .

Bedtime : Milk 200 gm ( 2 bowl )

Pregnancy And Yoga 

The following A sans can be under guidance of doctor / expert only ..

• Sukhasana
•  Bhadrasana 
• Tadasana
• Shavasana

One should take precautions while doing a sans / Yoga

•  A sans should be done regularly .
•  A sans should be done in calm climate .
•  A sans should be done Preferably during morning and empty stomach
• A sans should be done in limits .

NORMAL NUTRITION

FOODS FOR NORMAL NORMAL NUTRITION

NUTRIENTS : -

Components of foods that are needs by the body in adequate amounts in order to grow , reproduce and leads a normal healthy life are divided into 6 main classes :-

1 . Carbohydrates

2 . Proteins 

3 . Fats

4 . Vitamins

5 . Minerals

6. Water 

Each nutrient has its own function to perform , but the different nutrients that perform the same function, must act in unison for  effective action . The function are as follows  .

1 . Carbohydrates

 The chief function is to provide energy .

2 . Proteins : -

The chief functions is building of new tissues , maintenance and repair of  already built tissues . They are             precursors of regulatory and protective substances such as enzymes , hormones and antibodies . About 10% of the total energy is supplied by proteins in the diet ; energy supply is there a secondary function of proteins 

3 . Fats : - 

They are concentrated sources of energy and carriers of  fat soluble vitamins 

4 . Minerals : - 

Their functions include body building and regulation .

5 . Vitamins : - 

 They are needed and a regulation of  body processes .

6 . Water : -

It is carrier of nutrients and a regulator of a number of body function .

All individual need the same nutrients for the same body functions , the only variation is in the amount of each nutrients required according to one`s age , sex , size and activity . A diet that includes all these above nutrients in adequate and appropriate amount is called a Balance diet .

     In other words , food requirement of a daily diet can be classified as given below : -

1 . Energy yielding foods

A ) :-  Cereals : rice , wheat , maize , jowar etc . 

B ) :- Starchy Vegetables : Potato , Sweet potato , Colocasia , Yam etc .

C ) :- Fats and Oil : Butter , ghee etc .

D ) :- Sugar , sugar cane , jaggery  

2 . Body Yielding foods 

A ) :- Milk and Milk Products : Curds Cheese 

B ) :- Pulses , grams , beams , ground units 
C ) :- Meat and meat products : Eggs , mutton , chicken , fish etc .

3 . Protective foods

A ) :- Green leafy vegetables and other vegetables 

B ) :- Fruits

 If sufficients foods from each of the food groups are included in the diet , the nutrient needs to the body will be met .
A normal diet is based on the " basic seven " food groups to provide a balanced meal .

BASIC SEVEN FOODS GROUPS

1 ) :- Cereals and cereal products 

2 ) :- Milk and milk products

3 ) :- Meats and meat products

4 ) :- Legumes and grams

5 ) :- Green , leafy , and other vegetables 

6 ) :- Fats and oils

7 ) :- Fruiets