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How Much Rice & Roti You Should Eat In a Day: Carbs are included as the main source of energy in meals in India, from north to south and east to west. Though they may be different in form like rice and rice, they have carbs in rice and wheat. Carbs can be the main cause of obesity and diabetes according to many studies so far. That’s why experts often advise that when dividing the nutrition on your plate, the amount of carbohydrates from grains and cereals should be only one-fifth. Of course, although this quantity is healthy, Indian tradition does not see the method of increasing food by measuring. We have an unwritten rule that when growing, the growing should insist. In that case, today we’re going to learn some easy ways to make sure you’re eating the right amount of carbs.
How to divide the nutrition on the plate?
Functional medicine expert Vijay Thakkar told The Indian Express that the amount of carbs in our daily diet can be 62 percent. Also, 21 percent of carbs should come from grains and cereals and 33 percent of carbs should come from vegetables. Eight percent of carbs should be replaced with fruits. This allows you to combine other nutrients and have a balanced diet. Apart from this, we want to include seven percent of pulses, pulses, eggs, meat in the plate to meet the need of proteins and fatty foods. Dairy products or drinks like buttermilk/lassi should be 26 percent of the diet. Finally add 2 to 3 percent of oil, nuts, seeds to the diet to get the essential fats.
What should be the ratio of rice and wheat?
Limit rice intake to 1-2 servings per day. A serving is about half a cup of cooked rice. This type of portion control helps keep your carbohydrate intake in check while leaving room for other nutrients.
Wheat is commonly eaten as porridge or bread, so limit your intake to 1 – 2 porridges per meal. Each chapati is roughly the carbohydrate equivalent of half a cup of cooked rice.
If you find that your diet is dominated by rice and wheat, you can control your intake in the following ways.
- Start measuring: It is said not to measure while growing food, but if you are concerned about health, start measuring. Use smaller dishes to make less appear more.
- Increase your vegetable intake: Tell your mind that you don’t want to starve. You can fill a third of your plate with non-starchy vegetables like spinach, broccoli and carrots. These vegetables are low in calories and starch and high in fiber, making them an excellent choice for maintaining a healthy weight and controlling blood sugar levels. Doing so can increase your intake of fiber and nutrients while reducing your intake of carbs.
- Choose whole grains: Choose brown rice or whole wheat as they contain more fiber and nutrients, which will keep you feeling fuller for longer.
What you can do to make this kind of eating habit necessary..
- Plan Meals In Advance Knowing what you want to eat makes it easier to tell yourself how much to eat
- Cook food at home as much as possible. If you feel like it, you can try different recipes that support portion control. Start garnishing the food so that you can feel somewhat satiated just by looking at the food in front of you.
- Eat slowly and savor each bite, this can help you eat in moderation.
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What is the substitute for rice and wheat?
Millets are a nutritious option and incorporating them into your diet is easier than you think. They are high in fiber, protein and essential minerals. You can try different flours like pearl millet (Baji), finger millet (Nachni) and foxtail millet (Kangani) in at least one meal a day including foods made from market.
It is not necessary to eat only bread. Try recipes like millet khichdi, upma and dosa and if you want to reduce the number of hives, gradually start mixing millet flour in your daily flour.
Source: Marathi