‘Shrianna’ is the companion of health, know how beneficial these superfoods are in various diseases

‘Shrianna’ is the companion of health, know how beneficial these superfoods are in various diseases


Vivek Shukla

There was a time when many people used to call coarse grains as ‘grains of the poor’, but now this misconception is being corrected. Recently, in the series of conferences of G-20, an organization of influential countries of the world, in India, various dishes of such grains were served in front of the most distinguished people, the process of which is going to be held again in the country in the near future of G-20. Will continue in other conferences as well.

what is coarse grain

In simple words, apart from wheat and rice, oats, bajra, ragi, jowar, barley, kangni, kutki or kodo and maize etc. are counted as millets. One of the reasons why they are called coarse grains is that compared to wheat and rice, the surface of such grains is relatively rough. In India, mainly millet, jowar, barley and ragi etc. crops are grown on a large scale. Compared to wheat and rice, the consumption of water is less in preparing the crop of coarse cereals and they also grow in less fertile land. Not only this, there is no need of different types of chemical fertilizers in its production.

Importance of coarse grains in Ayurveda

According to Ayurveda, millets are helpful in balancing Vata and Kapha doshas. For this reason, consumption of coarse grains is beneficial in vata-related problems, such as arthritis, problems related to bones and joints, and kapha-related problems, such as cold and cough and other problems related to the lungs, such as asthma. . According to Ayurveda, coarse grains are helpful in strengthening the digestive system, increasing the body’s immunity, preventing diabetes and heart diseases, but each person has different doshas related to Vata, Pitta and Kapha. Apart from this, age also matters. In this case, it is better to consume coarse grains after consulting an Ayurveda specialist.

Ongoing research and studies

According to the Indian Institute of Millets Research (IIMR), Hyderabad, coarse grains are also full of anti-diabetic and anti-carcinogenic elements. Consuming coarse grains is very beneficial in preventing high blood pressure and heart diseases. Research studies are going on in this context.

Effect of coarse grains on the digestive system

  • The problem of constipation does not remain due to the consumption of coarse grains and dishes prepared from them.

  • Consumption of coarse grains helps in removing harmful bacteria for the body and increases the number of beneficial bacteria. If someone has a disease called irritable bowel syndrome related to the digestive system and the cause of this disease is constipation, then consumption of coarse grains is beneficial.

  • Consumption of such grains also reduces the risk of inflammation and infection (called colitis in medical language) in the intestines.

  • Due to the negligible amount of fat and rich in fiber, the risk of colon cancer is less.

Coarse grains are beneficial in various diseases

  • beneficial in anemia : Iron is found in sufficient quantity in coarse grains like millet etc. Iron deficiency causes anemia or anemia in the body. Consuming coarse grains during the prevention or treatment of anemia is helpful in removing this problem.

  • obesity control : According to a study by the World Obesity Federation, obesity is a major cause of problems like diabetes, heart disease, arthritis etc. Fiber is found in abundance in coarse grains like millet, ragi and oats etc. and the amount of fat in them is negligible. For this reason, consumption of coarse grains proves helpful in controlling obesity apart from other measures like exercise etc.

  • Extremely beneficial for diabetics : According to a report by the International Diabetes Federation, foods that have a low glycemic index are extremely beneficial for diabetics. The glycemic index of coarse grains like ragi, oats and millet etc. is also low. In other words, coarse grains help in controlling the amount of sugar in the blood.

  • beneficial for heart patients : According to health experts and dieticians, products or dishes made from coarse grains like oats (porridge made from it), ragi, millet and jowar etc. are beneficial for heart patients, as fiber is found in sufficient quantity in them. Apart from fiber, they also contain adequate amounts of omega-3 fatty acids, magnesium and potassium. Potassium is helpful in controlling blood pressure and along with it it is also helpful in controlling cholesterol, so their intake helps in the prevention of coronary artery disease.

Specialty of Oats

Oats are beneficial in diabetes and heart diseases. People who include oats in their daily diet have a lower risk of diabetes and heart disease than those who do not take it. Sufficient amount of fiber is found in it, the specialty of which is that it is easily digested. Iron, zinc, calcium and vitamin B are also found in sufficient quantity in oats. Folic acid is also found in oats, which is useful for the development of children.

Consumption method : In the form of kheer, upma khichdi, cookies made from oats and oats bread etc.

Nutrients of Oats (100 g)

  • Energy: 389 kcal

  • Carbohydrates: 66 grams

  • Protein: 16.89 grams

  • Calcium: 54 mg

  • Iron: 3.8 mg

  • Fiber: 3.5 grams

Importance of Bajra (Pearl Millet)

Due to the low glycemic index, millet is helpful in controlling triglyceride and blood sugar levels in the blood. Nutrients like antioxidants, soluble and insoluble fibers, iron and protein are found in it. It also helps in flushing out the toxins from our body.

consumption method : In the form of Chapati, Khichdi, Laddu etc.

Nutrients of Bajra (100 g)

  • Energy :347.9 kcal

  • Protein: 5.43 grams

  • Calcium :27.35 mg

  • Carbohydrates: 61.7 grams

  • Iron: 6.42 mg

  • Total Fiber: 11.49 grams

Benefits of Ragi (Finger Millet)

It is very helpful in controlling the blood sugar level of people suffering from diabetes type-2. It also helps in controlling weight. Complex carbohydrates are found in it. Fiber and protein are also available in sufficient quantity. Ragi is also beneficial for pregnant women. It is also beneficial for lactating women.

consumption method : Kheer, Halwa, Idli, Uttapam and Chapati etc.

Nutrients of Ragi (100 g)

  • Energy: 328 kcal

  • Protein: 7.3 grams

  • Carbohydrates: 72 grams

  • Calcium: 344 mg

  • Iron: 3.9 mg

  • Fiber: 3.6 grams

  • Fat: 1.3 grams

  • Potassium: 408 mg

Kangni (Foxtail Millet)

Iron, calcium, protein, fiber and vitamins etc. are found in sufficient quantity in it. Potassium is also present in the cornice, which is beneficial in the prevention of high blood pressure and heart diseases. It is also helpful in controlling diabetes type-2. It is helpful in fighting neurological disorders. Folic acid is also found in it, which is helpful in removing anemia in the body.

Consumption method : In the form of Chapati, Laddu and Khichdi etc.

Nutrients in Corn (100 g)

  • Energy: 351 k calories

  • Protein: 11.2 grams

  • Carbohydrates: 63.2 grams

  • Calcium: 31 mg

  • Iron: 2.8 grams

  • Fiber: 3.5 grams

  • Fat: 4 grams

Properties of Kuttu (Buckwheat)

It is rich in B complex and calcium. Nutrients found in buckwheat are helpful in reducing blood pressure, cholesterol and triglyceride (a type of fat that accumulates in the arteries of the heart, which can result in a heart attack over time). Its intake is helpful in preventing diseases like kidney stone, asthma and cancer.

consumption method : Tehri, Halwa and Puri etc.

Buckwheat specialties (100 grams)

  • Energy: 323 k calories

  • Carbohydrates: 65.1 grams

  • Protein: 10.3 grams

  • Calcium: 64 mg

  • Iron: 15.5 mg

  • Total Fiber: 8.6 grams

Kutki Healthy for Liver

An enzyme called Kutukin is found in Kutki, which helps in smooth functioning of the liver. Calcium is found in sufficient quantity in it. Kutki is helpful in preventing diabetes type-2, problems related to kidney and urine. Kutki is also beneficial for high blood pressure hair.

consumption method : In the form of Kheer, Upma, Khichdi, Idli, Dosa and Chilla etc.

Nutrients in Kutki (100 g)

  • Energy: 307 kcal

  • Carbohydrates: 65.5 grams

  • Protein: 6.2 grams

  • Calcium : 20 mg

  • Iron: 5 mg

  • Minerals: 4.4 grams

  • Fiber: 9.8 grams

specialty of corn

Fiber is found in sufficient quantity in corn. For this reason it is helpful in controlling weight. Taking corn in the form of porridge for breakfast is also helpful in preventing high blood pressure and heart diseases. This is also a diet for people suffering from stomach ulcers. Corn is considered anti allergic. Its use is beneficial in urine related problems.

consumption method : In the form of idli, cookies, chapati, corn soup and paratha containing corn.

Corn Nutrients (100g)

  • Energy: 342 k calories

  • Carbohydrates: 26.2 grams

  • Protein: 11.1 grams

  • Fat: 3.6 grams

  • Calcium: 27.35 mg

  • Iron: 2.3 mg

  • Fiber: 0.8 grams

Tide is beneficial for health

Jowar is gluten free. An element called gluten is found in wheat. Some people are allergic to gluten, due to which they get a disease called celiac. It is beneficial for such people to consume jowar instead of wheat. Fibers are found in abundance in this.

consumption method : Chapati, Porridge, Khichdi, Roasted Jowar.

Nutrients in Jowar (100g)

  • Energy: 349 kcal

  • Carbohydrates: 72.6 grams

  • Protein: 10.4 grams

  • Calcium: 25 mg

  • Iron: 4.1 mg

  • Fat: 1.9 grams

Importance of Barley

For people suffering from high blood pressure, heart disease and diabetes, eating various dishes made of barley is beneficial. Barley is helpful in controlling blood cholesterol and blood sugar. It is also a good source of magnesium. It is also helpful in weight control, as it contains sufficient amount of fiber. Digestion remains correct by its use.

consumption method : In the form of soup, porridge, chapati and biscuit etc.

Nutrients of Barley (100 g)

  • Energy: 336 k calories

  • Carbohydrates: 69.6g

  • Protein: 11.5 grams

  • Calcium: 26 mg

  • Iron: 8 mg

  • Phosphorus: 296 mg

  • Total Fiber: 15.64 grams



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