New Delhi: Navratri is the festival where a devotee can observe a fast for nine days. Many pregnant women choose to fast for their religious or personal beliefs. However it is said that women should be very careful while fasting during pregnancy as not only does the mother need all the essential nutrients, but the fetus also needs it for healthy growth and development.
However, fasting during pregnancy is not as difficult as it allows the consumption of various healthy foods at reasonable intervals. But all pregnant women must remember one thing that they should not starve for a long time because the nutrition of the child depends on the mother. It is very important to consume carbs during fasting during pregnancy. Carbohydrates play an important role in our growth system. It is an important nutrient source that not only provides energy to the muscles and brain, but using the right types of carbs in the diet can effectively help provide essential nutrients, build the desired body or accelerate fitness goals.
There are two types of carbs – slow and fast carbs which depend on the glycemic index (the rate at which carbs are digested compared to glucose secretion).
* Fast carbs have a high GI and release energy at a very high rate and are used up quickly which often makes you feel hungry and leads to weight gain. Fast carbs include processed foods like bread, sugar, starchy vegetables, fruit juices, etc.
* In comparison, slow carbs have a low GI and release energy more slowly into the body and help you feel “satisfied” with maintaining your blood sugar levels.
There are many non-pregnant women who want to cut down on extra calories. Fasting would be the perfect time to start his fitness journey. To lose weight and stay healthy, the aim should be to source the right kind of carbs, which release energy slowly and help you in the long run. So, for that, focus on including slow carbs in your diet like whole grains, seeds and nuts, beans and legumes, vegetables etc. It is also high in fiber.
Should Carbs Be Consumed During Fasting?
* Although fasting is a very traditional and customary ritual and most people fast for spiritual purification, it cannot be denied that if you keep yourself in check on nutrition, it can be therapeutic for the body. Maybe because it can act as a detox and keep you healthy. Healthy too. Hence, it is important to choose the right food on a fast diet to protect yourself from the lack of important nutrients as it can lead to health related ailments like weakness, heart problems, skin problems, poor bone development etc. can. .
* Pregnant women suffering from diseases like diabetes, anemia, high blood pressure should avoid fasting as it can lead to many other complications.
* You have to avoid carbohydrates during fasting as it provides energy to the brain and muscles and makes you energetic and more productive throughout the day. Therefore, make sure you are getting adequate amounts of carbohydrates, proteins, minerals and vitamins from a variety of sources and be cautious about choosing healthy foods instead of bingeing on processed foods.
* There are many food choices that include slow carbs and some tips to make your fasting healthier:
*Because you’re fasting, you eat less food than usual, and get hungry at odd times, eating foods with carbs at a slower rate can help keep you full for longer as they digest and break down. take more time. Combine high carbohydrate like potatoes and sago (widely used in fasting) with other fibrous vegetables like spinach, cabbage, tomato, capsicum, bottle guard etc. Also, try baking, roasting or grilling vegetables instead of deep frying them. Buckwheat is a wonderful combination of carbohydrates (70-75 per cent) and protein (20-25 per cent). It is also rich in protein, B-complex vitamins and minerals such as phosphorus, magnesium, iron, zinc, copper and manganese. Use it to make chapatis instead of grumbling on puris.
* Samak rice is extremely easy to digest and provides energy, contains high amounts of fiber, B-complex vitamins and important minerals like iron and magnesium.
*Try and adopt healthy snacking and don’t go for poori, sabudana vadas, potato chips and other dishes as they are loaded with sugar, salt and fat content, instead, choose roasted makhana as they are full of antioxidants or a mixture are filled. Nuts (almonds/raisins/walnuts/baked chips, roasted peanuts, etc.)
* Eat plenty of seasonal fruits and vegetables.
* Eat little and don’t starve yourself. This will help maintain blood sugar levels and prevent you from feeling low.
*Keep yourself hydrated. Drink lots of water and liquids like coconut water, lemonade and buttermilk without added sugar. These beverages will keep you satisfied for a long time.
While you can pay attention to the above-mentioned foods, try these healthy recipes this Navratri season as well:
Sweet Potato Chaat
nutritional value
* 1 bowl (250 grams)
* Calories — 304.5 Cal Carbs — 62.09 grams
*Protein – 6.42 grams
* Fat – 2.10 g
*Fiber – 12.32 grams
Component :
* 2-3 sweet potatoes (boiled)
* A handful of almonds, peanuts and walnuts
* 1 tsp cumin powder and black pepper
* 1 tsp chia seeds and roasted flaxseeds
*rock salt to taste
* 1 lemon (for juice)
Method :
* Boil the sweet potato, peel it and cut it into small pieces
* Now mix the nuts with the sweet potato
* Now add salt, cumin powder and black pepper to it, mix well, also add lemon juice
*Sprinkle chia seeds and flaxseeds
* Chaat is now ready to eat
Buckwheat Dhokla
nutritional value
* 2 pieces (45 grams)
* Calories – 132 calories
*Protein – 4.7 grams
*Carbohydrates – 30.23 grams
* Fat – 1.2 g
* Fiber – 3.6 grams
Component
* 1 cup buckwheat flour / buckwheat flour
* 1/2 cup sour curd
* 1/4 tsp ginger paste
* salt to taste
* 1 tbsp fresh coriander (grated)
* 1 tsp green chili (chopped)
Methods:
* Clean and wash the buckwheat only once in enough water. Then remove the excess water with the help of a sieve
* Mix buckwheat, sour curd and half a cup of water in a bowl. Cover it and soak it for at least 4 to 5 hours.
* Now add green chili, ginger paste and salt to the batter and mix well.
* Pour the batter in a greased plate and spread it evenly by rotating the plate clockwise. Also, sprinkle fresh chopped coriander
* Steam in a steamer for 10-12 minutes. or till the dhokla is cooked
* Cool slightly, cut into pieces and serve immediately with green chutney.
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