Wednesday, October 7, 2020

South Indian diet t Indian diet

 SOUTH INDIAN DIET CHART

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NOT   SPECIFIC TO ALL-CHANGES ACCORDING TO THE SUGAR LEVELS AND MEDICATION:


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Early Morning 



7:00 a.m – 8:00 a.m


• A glass of lukewarm water with lemon juice.

• A glass of lukewarm water with Apple Cider Vinegar.

• Watermelon and Lemon detox water

• Green tea without sugar + 2 digestive biscuits.

• 5 Walnuts

• 5 Almond



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Breakfast 


9:00 a.m – 10 a.m



• 2 or 3 Idlis + Chutney + Sambhar

• One dosa + chutney a + sambhar (reduce the use of salt in making it)

• A bowl of curd rice

• 2 slices of brown bread + One tablespoon of peanut butter.

Tip: Reduce the use of salt in making chutney

 


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Mid-morning Snack


 11 a.m – 12 p.m



• A small bowl of cucumber salad.

• A small bowl of raita.

• Sliced apple + 1 Tablespoon peanut butter.

• A glass of green veggie smoothie.

• A glass of coconut water.

• 1 Fruit of your choice ( Apple, Guava, Grapefruit, Orange, Pear, Kiwi, Papaya).



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Lunch 


1:00 p.m – 2:00 p.m



• 2 or 3 Idlis + Chutney + Sambhar

• One dosa + chutney a + sambhar (reduce the use of salt in making it)

• A bowl of curd rice

• Rice roti + Vegetable Sabji

• A bowl of rice + Vegetable curry.



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After Lunch Snack 


3:00 p.m-4:00 p.m



• A Cup of low-fat yogurt with few chops of apples.

• Half grapefruit.

• A small bowl of Jamun.

• A small bowl of Papaya.

• A small bowl of mix fruit salad ( use apple, kiwi, starfruit, cherry).

• 2 Oranges.



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Evening Snack 



5:00 p.m – 6:00 p.m 



• A plate of Upma

• Dahi Vada

• A Cup of black coffee without sugar + 2 Digestive biscuits.

• Roasted Chickpeas.

• A small bowl popcorn without butter and spices.

• A cup of sugarfree coffee with Low-fat milk.

• A cup of green tea without sugar + 2 Sugarfree Crackers.



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Dinner 


 8:00 p.m – 9:00 p.m



• 2 Whole-grain roti + Chickpea curry

• 2 whole wheat roti + A small bowl of Mix veg curry

• 2 Idlis + Chutney + Sambhar

• One dosa + chutney a + Sambhar.



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Bedtime Snack



 Before going to bed



• 5 Walnuts.

• A glass of low-fat milk.

• A small cup of yogurt with kiwi.

• 10 Cashew nuts.

• A glass of fat-free milk with a pinch of turmeric.

• A handful of pistachio.

• A cup of yogurt with berries.


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*CONDIMENTS AND TYPE 2 DIABETES* 🌸🌸🌸 Herbs and spices-condiments help to lower the blood sugar levels specially for people with or at high risk of type 2 diabetes. 🍁🍁🍁 *Dalchini / Cinnamon* consuming about half a teaspoon of cinnamon per day shows significant improvement in blood sugar, cholesterol, and triglyceride levels. 🌹🌹🌹 *Kari pattha / Curry* Leaves useful in managing high blood sugar. Several minerals in the leaves maintain normal glucose level in the blood, it influences carbohydrate metabolism and helps reduce the risk of oxidative stress. The curry leaves can been taken as raw , chew a few tender curry leaves daily in the morning on an empty stomach and can also add curry leaf powder to soups and salads. 🌼🌼🌼 *Haldi / Tumeric* contains the compound curcumin, boosts blood sugar control and help prevent the disease. 🌻🌻🌻 *Methi seed / Fenugreek-* seeds, add in warm water overnight soaked, grind into powder form has a significant effect on controlling blood sugar. it to warm water. 🥀🥀🥀 *Tulasi leaves /* Basil a traditional medicine for diabetes increases the secretion of insulin on blood sugar following a meal. 🍂🍂🍂 *Laung / Cloves* are anti-inflammatory, analgesic and digestive health benefits for diabetics. Cloves keep blood sugar levels in check and promote insulin production, further controlling diabetes. 🍁🍁🍁 *Lehsun / Garlic* consumption of garlic increased the serum insulin in diabetics , so adding enough garlic in the daily diet controls sugar levels. 💐💐💐 *Aadrak / Ginger* - in water , brewed into tea, in foods, helps reduce sugar levels.By adding ginger powder or chopped, fresh ginger root to raw or cooked food, by drinking it in a ginger ale. 🌾🌾🌾 *__Aloe vera_*_ juice from the aloe vera plant helps lower blood sugar . The dried sap of the aloe vera plant has been in use traditionally to treat diabetes. Adding juiced pulp to a drink or smoothie is easy way of taking aloe vera. 🌺🌺🌺