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