Keep Fit : Points

The secret of good health is to follow a restrained daily routine & intake of nutritious food . To remain healthy through out life , keep in mind following points :-
1. Eat only when you feel hungry . Before eating think for at least one to one & half minute that are you really hungry or intend to eat to pass time . Do not over eat .
2 . Drink water in place of sweat drinks . As water does not have calories .
3. Eat plenty of fresh vegetables & fruits . These give a feeling of filled stomach because of the reason that these are nutritious & contain fiber .
4. Select food as per the requirement of your body . Avoid eating fine flour , sweat , fast food & chips .
5. Instead of watching TV or sitting at one place , move around as much as possible .
6. Make a food diary . Keep a record in it of what you are eating . It will keep you mind full of your in take of calories .
7 Sleep for at least eight hours . Disturbance in sleep affects metabolic hormones . It increases the activity of 'grilin hormone ' responsible for causing hunger .

Six recommended food

On the basis of nutrient value following six food have been recommended : -
Yogurt
It boosts our immune system by enhancing digestion , increasing mineral absorption , synthesizing certain vitamins and reducing the incidence of certain type of diarrhea . Generally well tolerated even by those suffering from lactose intolerance . It meets fifty percent of peoples daily calcium requirement .
Recommended : two cups daily
Spinach
One and half cup of raw shredded spinach is an excellent source of vitamin - A , Which protects the eye . Spinach is low in calories , yet extremely high in vitamins , minerals . The carotenoids and vitamin - C & E found in spinach are believed to reduce the risk of cancer , heart disease , stroke and cataracts .
Recommended : one cup steamed or one & half cup raw a day .
Beans
They are powerful antioxidants that neutralizes the harmful free radicals in the body . Four different types of beans rank among the top twenty foods with highest antioxidant capacity . They include red kidney beans , pinto beans and black beans . They benefit in controlling blood glucose because of the solubility of most of the fiber contained . Pre soaking the beans and discarding the soaked water can reduce the carbohydrate present .
Recommended : Four hand full cooked per week .
Ash gourd
The fruit is covered by white , chalky wax , which deters micro orgasm , and can be stored for an year without refrigeration . Being low in calories , it is particularly useful for diabetics and obese persons . It has neutralizing property and ulcer healing activities . It also acts as laxative , is cooling and diuretic in nature .
Recommended : One hundred grams per day .
Orange
It is rich in vitamin - C as well as cartonoids making it a natural source of antioxidants . It is also an excellent source of minerals and perform dual act of giving nutrition and promoting detoxification . It works against cancer , help prevent strokes , provide energy , improve immunity and help in sperm production .
Recommended : Three oranges per week
Fish
The omega - three fatty acids , vital for the development of human brain , are also required for cellular hormone regulation . Sea fish is more beneficial .
Recommended : Two to three times a week .

How to increase food grain production in India

Farmers require water . In India 47 million hectare of irrigated land produce 56 % of food grain and 95 million hectare of rain dependent land produce the remaining 44 % . If we invest in irrigation schemes , the crop yield will increase provided soil testing along with scientific application of fertilizer is also done . Land reforms if carried out will help redistribution of the land from the persons who are holding land contrary to the ceiling act , to the needy persons and productivity may increase . There is need for planning and establishment of marketing center for farm products conveniently linked by road , so that farmers could get better prices and motivate them to maximize production of food grain .
Yield per kg per hectare is as under presently : -
Rice- US 7,694 , China 6,265 , India 3,124 , Nigeria 1440 Wheat US 2825 ,China 4,455 , India 2,619 ,Nigeria 1,127
Source : FAO