Balanced Diet and Yoga

The Bulk Energy Provider

Source Of Minerals:

On an average , man excretes daily 20 – 30 grams of mineral salts consisting of sodium, potassium, magnesium, calcium, chloride, sulphate & phosphates and this must be made good by an adequate intake of these mineral salts through our foods.


Calcium:
  • An adult man & growing children for this nutrient is 0.4 – 0.6 g / day.
  • I.C.M.R. (Indian Council of Medical Research) suggests a daily allowance of 1.0g.

Uses Rich Soueces
  • It is required for the formation & maintenance of skeleton & teeth.
  • It is required for the normal contraction of muscles to make limb muscles move.
  • It is vital for contraction of heart muscles
  • It is important in nervous activity & blood clotting.
  • Calcium in bones helps maintain calcium level in plasma in the face of dietary calcium deficiency.
  • Milk (butter milk, cheese & skim milk).
  • Green leafy vegetables.
  • Amaranth, fenugreek, drumstick leaves
  • Tapioca
  • Millet Ragi
  • Pseudocereals like grain amaranth.
Deficiency Disease: Brittle bones, Adverse effect in essential life processes.
Calculation: 1 g of protein =» 4.2 Kcal =» 16.8 kJ

Phosphorous:

Uses Rich Soueces
  • It is a component of nucleic acids
  • Its esters play an important part in cellular metabolism of fats, carbohydrates etc.
  • Cereals
  • Pulses
  • Nuts
  • Oil seeds
Iron:

The amount of iron absorbed from the diet is about 1 3 mg depending on sex & physiological status. So , the amount of iron in diet should be at least 10 25 fold of this.
Uses Rich Soueces
  • It is vital for haemoglob information of the red blood cells.
  • It plays an important role in the transfer of oxygen in the blood.
  • This issues require a lot of iron for various oxidation – reduction reactions.
  • Cereals Like Millets
  • Pulses
  • Green leafy
  • Vegetables
 

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