ஒரு நாளின் முதல் ஆரோக்கியமான உணவு இதுவாக இருக்கட்டும் | R Ramya Murali | PART 07 | Hindutamilthisai - video Dailymotion

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ஒரு நாளின் முதல் ஆரோக்கியமான உணவு இதுவாக இருக்கட்டும் | R Ramya Murali | PART 07 | Hindutamilthisai

Transcript

00:00 Now, breakfast. What should we have for breakfast?

00:02 Ideal food, first food of the day, solid food.

00:05 We should have a healthy diet.

00:09 Satvic food.

00:11 Our vitality.

00:13 A lot of food.

00:14 The first and best option is fruits.

00:17 Everyone likes fruits.

00:21 We can have a big bowl of fruits.

00:22 Since we don't take the carbs separately,

00:25 initially, in the beginning,

00:26 you don't have to restrict the quantity.

00:28 You can have as much as you want.

00:30 As long as you are hungry.

00:32 I am saying this for the first few days.

00:34 If you can reduce it slowly, you can.

00:36 If you say it in advance, you will get a stomach ache.

00:38 That's not good. So, you can reduce it automatically.

00:40 So, the first option for breakfast is

00:42 a big bowl of fruits.

00:44 If you don't like fruits,

00:46 you can have half of the fruits.

00:48 You can have some fruits.

00:50 You have to try it. It will be beneficial.

00:52 Along with that, some vegetable salad.

00:54 If needed.

00:56 If you can't eat vegetables,

00:58 and you want to have only raw fruits,

01:00 this combination is good.

01:02 Or, a fruit bowl.

01:04 Like I said, ragi dosa.

01:06 In that, one ragi dosa with chutney.

01:08 Like I said, coconut chutney,

01:10 tomato chutney, coriander chutney,

01:12 mint chutney.

01:14 In the chutney, they add vegetables and grind it in a grinder.

01:16 That's called chutney.

01:18 So, you can have a lot of vegetables in the grinder.

01:20 So, you can have it with dosa,

01:22 idli, rice,

01:24 or even with chutney.

01:26 It is very useful.

01:28 It is very nutritious.

01:30 It is very helpful for our body.

01:32 So, if you have something like that,

01:34 along with breakfast,

01:36 we reduce the carbs.

01:38 Usually, people who eat 3-4 idlis,

01:40 they take a fruit bowl,

01:42 and then eat.

01:44 You can't eat more than one dosa or idli.

01:46 So, it will automatically reduce.

01:48 Initially, if it was difficult,

01:50 you can start with 2 dosas.

01:52 But,

01:54 if you grind millet,

01:56 it will be helpful.

01:58 You can add urad dal,

02:00 green gram,

02:02 white and black cardamom.

02:04 You can add sprouts.

02:06 Instead of plain urad dal,

02:08 you can add sprouts.

02:10 It is definitely nutritious.

02:12 It will reduce calories.

02:14 It is not heavy.

02:16 It is very good for our body.

02:18 So, it is a mix and match combination.

02:20 If you add a piece of ginger,

02:22 coriander and curry leaves,

02:24 it will enhance the flavor.

02:26 It will be tasty.

02:28 You won't feel like you are on a diet.

02:30 You can add ginger, coriander and curry leaves.

02:32 Throughout all meals,

02:34 from breakfast to dinner,

02:36 we should reduce salt.

02:38 We said earlier that we don't need sugar.

02:40 If we want,

02:42 we can add half of jaggery.

02:44 Next, we should consciously reduce salt.

02:46 Normal table salt,

02:48 we should not add normal table salt.

02:50 There are many possibilities

02:52 for fluid retention in obesity patients.

02:54 As the salt increases,

02:56 there will be fluid retention.

02:58 So, we should reduce salt.

03:00 You can add half of what you are using now.

03:02 We can start from that.

03:04 After that, we can reduce it.

03:06 In all the dishes we make,

03:08 we add salt to the salt.

03:10 That salt is enough for our body.

03:12 But, our mind is conditioned.

03:14 We don't add salt to the garbage.

03:16 We don't add salt to the garbage.

03:18 We have kept that in our mind.

03:20 For that, you can add little by little.

03:22 Until it is finished,

03:24 we should reduce the quantity of salt.

03:26 Without reducing salt and sugar,

03:28 weight loss will not happen.

03:30 So, reduce salt.

03:32 We don't need all the white sugar.

03:34 Instead, we should reduce jaggery,

03:36 coconut sugar and honey.

03:38 We should not add more.

03:40 If you add 2 spoons of sugar,

03:42 we should start with 1 spoon of coconut sugar.

03:44 What are the natural options

03:46 for breakfast?

03:48 What are the foods that are not cooked?

03:50 What are those?

03:52 A handful of coconut,

03:54 1 spoon of jaggery,

03:56 a banana, green gram,

03:58 and poha. All these are mix and match combinations.

04:00 Which combination do you like?

04:02 A little jaggery, green gram,

04:04 or poha, jaggery,

04:06 a little coconut, jaggery,

04:08 and banana.

04:10 It is better to have red banana or jackfruit.

04:12 We do not advise banana to reduce weight.

04:14 You can have banana for breakfast.

04:16 For the rest of the time,

04:18 have banana before and after dinner.

04:20 Please avoid those.

04:22 After breakfast,

04:24 do not have banana.

04:26 It is for weight loss.

04:28 If you have banana,

04:30 it should not be high in calories.

04:32 It should be like a jackfruit or banana.

04:34 It is better to have it.

04:36 A big banana is enough.

04:38 A fistful of coconut,

04:40 a fistful of green gram.

04:42 You can have any quantity.

04:44 You have carbs in all these.

04:46 So, do not have too much.

04:48 We cannot eat a big cup of green gram.

04:50 We will get bored.

04:52 So, have a fistful of it.

04:54 Have some coconut and jaggery.

04:56 You can have this combination.

04:58 Or, you can have idli, dosa,

05:00 or poha made in a mill.

05:02 It is like what I said for dinner.

05:04 It is a mix and match combination.

05:06 You can have ragi, ada, roti.

05:08 Some people have ragi, kulambu,

05:10 nakshali.

05:12 You can decide what suits your body.

05:14 Think about it and decide.

05:16 But, every stage is important.

05:18 I repeat, you should be ready

05:20 the day before.

05:22 Only if you have the ingredients ready,

05:24 you can do it.

05:26 Do not skip a day.

05:28 Skipping is easy.

05:30 You can skip once in two days.

05:32 You should not skip that.

05:34 You should have a Saturday

05:36 as your routine.

05:38 Plan for Saturday or Sunday.

05:40 Make a menu for the next week.

05:42 Prepare the ingredients for that.

05:44 Then, follow a diet.

05:46 There is no preparation in all of this.

05:48 There is nothing to change.

05:50 Cooking time is very minimal.

05:52 We have not changed the cooking methods.

05:54 I have only told you how to change

05:56 what is already there.

05:58 If you go further,

06:00 there are many intricacies.

06:02 We are getting many inputs

06:04 from all directions.

06:06 It is difficult to implement everything at a time.

06:08 That is why I am telling you

06:10 step by step.

06:12 It is very easy to follow.

06:14 Early morning,

06:16 many people say

06:18 that they will get work only if they have coffee.

06:20 What to do with people like that?

06:22 [Music]

06:24 [Music]

06:26 [Music]

06:28 [Music]

ஒரு நாளின் முதல் ஆரோக்கியமான உணவு இதுவாக இருக்கட்டும் | R Ramya Murali | PART 07 | Hindutamilthisai

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